Mindfulness & Movement for Organisations

Helping Time-Poor People Thrive In Life Whilst Increasing Productivity & Creativity

As mounting research shows, you can expect to become less stressed, more productive, and have improved relationships after adopting a mindfulness and movement practice. (Skip to here to learn about yoga in the workplace.) For organisations, absenteeism & turnover decrease while profitability and creativity increase with Mindfulness Training. Employees see that their wellbeing is a concern for the organization and this leads to lower rates of burnout, less chronic pain  & repetitive stress injuries, improved work-life balance, and even happier home lives which can certainly benefit the organisation.

 

Every company has a unique culture so programs will be catered to your organization. Training can take place on-site, off-site at a local conference or business centre, or even somewhere like the New Forest if you are local to Hampshire. Many organisations choose to hold their Mindfulness Training online in the evening to not disrupt business hours. There are often questions that come up like: How much time will this take out of the workday? Will I even be able to do this? What am I getting myself into?! A free of charge 60-minute Business Taster Session is available to groups of over 4 to learn what these trainings are about. We'll then go back and create customised training to meet the requirements of your organisation. 

 

I offer courses, classes, workshops and retreats as a part of the Business Wellness Program around the UK and internationally. Courses are consecutive weekly sessions whereas classes occur on an on-going basis. Workshops vary from half-day to full-day programs. Retreats take place in beautiful locations away from the hustle & bustle of a normal day at work.

COURSES

Mindfulness for Health and Wellbeing

This is a structured course lasting 8 weeks which can be delivered in person or online in eight 90 minute sessions. The course will cover a series of techniques to help bring the mind to the present moment. Participants can expect to learn how to pay more attention to thoughts, feelings and body sensations in a way that increases awareness, acceptance and self compassion to better manage difficult experiences. Mindfulness helps us to better understand ourselves and we become better able to manage our emotions. (Online courses can be delivered at night if required.)

Beginners Zen Yoga & Meditation

This 8-week course teaches participants how to live in the present moment and techniques to better manage stress, worries and anxiety. Research shows these practices improve concentration, personal and professional relationships and have an impact on overall happiness. (For on-going weekly classes, click here. Or here for FAQs about yoga in the workplace.)

Pricing:

Typically £275/employee, 1.5 Hour Classes

 

 

Mindful Leadership

Mindful Leadership is an 8-week course which covers maintaining an open awareness to the needs of a team whilst noticing what is happening in the present moment, non-judgement of situations and people, being sensitive to the context of situations and the needs of others. Much of this is just good quality leadership however research finds that with a regular mindfulness practice and mindful way of working, we are more conscious of thoughts, feelings and the surrounding environment, which has a more profound effect on those we manage, reciprocal communication, and how we function in an organization. 80 - 95% of our thoughts and behaviors are habitual so the alternative to mindful leadership is making decisions based on past circumstances without a mindful approach to living in the present. (Online courses can be delivered at night if required.)

 

For pricing, Please contact Bridget to discuss your requirements and desired outcome.

CLASSES

Zen Yoga & Mindfulness

These weekly 60-minute classes are booked at a minimum of blocks of 10 and designed to help employees release built up stress and tension and create better movement in the body. Each class is a carefully designed combination of stretching and strengthening postures to address the specific needs of your employees. (Click here for FAQs about yoga in the workplace.)

Qigong - Mindful Movement

Reduce stress, improve productivity, and increase engagement with the tai chi style flowing movement called qigong (pronounced chee gong.) Research programmes all around the world find that qigong helps in healing a large variety of chronic and acute injuries and illnesses. Along with breathing relaxation, participants can expect to feel energised and relaxed having spent time bringing the mind and body into the rest and digest system. These sessions are booked in blocks of 10.

 

Pricing: £60/Week For Up To 12 Employees

 
 
 

WORKSHOPS

Developing Resiliency

The Practice of Possibility

Choosing Happiness & Cultivating a Positive Attitude

Stress Management

Building Positive Work Relationships

Mindful Eating

Mindful Time Management

Motivation & Appreciation

Forest Bathing - Shinrin Yoku

Developing Self-Compassion

Living in the Present Moment

Digital Detox

Posture Awareness

Laughter Yoga

Seated Exercise for Desk-Based Staff

Improving Rest & Sleep

Managing Back Pain and Repetitive Stress

 

Group Price Of Up To 40 Participants: £575 for a Half Day, £950 for a Full Day

Developing Resiliency

This workshop helps employees and managers build and maintain resilience in their personal life and in their working relationships. Resilient employees are better able to handle & overcome adversity, manage change, and maintain mental well-being.

 

 

The Practice of Possibility

This workshop allows participants to look at what they want to create in their personal and professional lives by exploring what it means to live with a possibility mindset. Exploring curiosities of better work-life balance, we discover ways to feel more fulfilled in current circumstances and help participants to overcome obstacles.

 

 

Choosing Happiness & Cultivating a Positive Attitude

It can be easily forgotten that one's attitude and level of happiness are a choice when faced with chronic conditions, financial difficulties, burnout, adversity, and major stresses, to name a few. Understanding how we can choose our moods, mindset and level of resiliency empowers people to take control of their emotional state whereby they can choose how they want to feel. Participants will learn about different states of being and the impacts on health of positive and negative attitudes through case studies, discussion and research.

Stress Management

This workshop teaches what stress is, how stress affects the body and how to identify your strong points in managing stress. Simple ways to create breathing space are taught with somatic awareness techniques which help people to identify triggers and become less reactive. Participants will discover ways to alleviate stress when it builds up, evaluate thinking patterns and to see the importance of physical well being and social support. Having a personal action plan will help individuals to reflect on past attitudes and create new ways toward finding mental space before responding to situations.

 

 

Building Positive Work Relationships

Understanding how our attitudes and disposition can affect relationships and the impact this can have on a team is paramount to successful working relationships and to the team as a whole. Participants can expect to learn about relationship dynamics, the difference between assertive, aggressive and passive behaviours, how to change negative behaviour into positive and how these have an impact on our relationships. We will explore the importance of trust and how to identify methods to develop trust as well as how communication affects trust in relationships. At the end of the course, participants will be able to identify barriers in building relationships, how they can be overcome by recognising attitudes and behaviours in themselves and others, and problem solving techniques.

 

 

Mindful Eating

This workshop covers a variety of mindfulness techniques including eating exercises, self kindness and guided meditations to teach people how to slow down in a busy world. When we live with a full load of responsibilities at work and home, we seldom take time to gauge our hunger or savour meals. Eating more mindfully can create the small breaks in our day to allow for moments of micro-mindfulness which lead to more awareness of thinking patterns, becoming less reactive and improving our relationships.

 

 

Mindful Time Management

We will look at what mindful time management can be and how it may differ from an individual's working style. Understanding how a team functions within an organization is key to working successfully and mindfully.

Motivation & Appreciation

Focusing on the importance of acknowledging and celebrating the successes of a team, participants will gain a better understanding of how to celebrate wins and improve morale. Expect to look at past situations and explore alternatives that are more beneficial for individuals and the team. Key learnings include: ways to boost energy, why celebrating serves them and a better way of understanding what motivates them and a team.

 

 

Forest Bathing - Shinrin Yoku

Developed in Japan during the 1980s, Shinrin Yoku is offered to all employees by the Japanese national health system as a mindfulness therapy. Shinrin Yoku has made it's way to the UK, highlighted in The Telegraph and by the National Trust following UK studies confirming the benefits to mental health. No swimming costumes needed here; Forest Bathing is about connecting with nature, slowing down and learning new techniques for a busy life and how to manage mounting stress levels.

 Duration: Due to location requirements, this workshop is a minimum half day workshop. It also works well combined with team building as a day retreat or weekend retreat.

 

 

Developing Self-Compassion

Compassion and loving kindness are the building blocks of a strong mindfulness practice because when a person accepts that they are always learning it is easier to not be so hard on oneself. In this workshop participants will learn how to be mindful of the thoughts and thinking patterns, discover new ways of perceiving mistakes and learning from them and will have a greater understanding of how habitual thoughts and behaviours can cause additional stress and anxiety.

Living in the Present Moment

Time is the one resource that we can't get more of but living in the present moment will allow you to find more time in your daily life. Sounds contradictory but it's true and I look forward to showing you how! Here we will discover what being present means, how it can improve your relationships, how it increases productivity & focus, and why it really matters.

 

 

Digital Detox

As our way of life gets busier, people are used to being connected to social media, emails and online social groups. Participants will learn the impact of constant connectivity and how to live by just being, rather than always doing. Mindfulness teaches us how to avoid always reaching for the phone in times of stress or when experiencing emotions that are considered negative in our society. By taking time away from devices for mindfulness and movement, we can create time more dedicated to using technology to enhance our lives.

 

 

Posture Awareness

Sitting hunched over and slouching everyday reshapes the spine, causes digestive problems & headaches, triggers the stress response and can even make us more prone to catch the common cold! This workshop teaches posture & breathing techniques which help participants to be more aware of their positioning. After learning the affects in the physical body, participants learn how to improve circulation, decrease aches and pains, get better quality sleep and experience better overall health. Improving posture can be the first step to improving one's mood and general disposition when learning how posture affects our ability to control fight or flight -the body's stress response. These somatic awareness tools can be instrumental in creating more abundance in one's work and personal life.

 

 

Laughter Yoga 

This fun & unique workshop combines breathing practices, the health benefits of smiling and playful laughter exercises. Laughter Yoga regularly creates psychological and physiological changes that enable you to tackle stressful situation with a smile on your face. There are times in life where we can't change what is happening but we can change how we react and choose to make the best of it. Good news is that you might even choose to smile more and enjoy the new challenges that life presents!

Seated Exercise for Desk-Based Staff

When our job responsibilities are mainly desk-based, it's important to keep moving, keep circulation flowing and keep the energy levels up - all of which have an impact on one's productivity and creativity. Moving throughout the day lowers risk of chronic conditions and many major diseases like dementia and heart disease. As science advances, research is finding much better ways to work whilst at a desk resulting in improved digestion, reduced levels of back pain and repetitive stress injuries, and lower levels of stress Expect to feel refreshed and have fun while incorporating yoga and qigong for a life changing mix of simple exercises for all!

 

 

Improving Rest & Sleep

The Sleep Council reports that 22% of people report a poor quality of sleep on average and that sleep quality decreases with age. Poor quality sleep is one of the biggest factors in loss of productivity in our workforce. This workshop covers common habits which prevent us from getting a restful night's sleep and how to prepare for a good night's sleep. We will explore the affects of anxiety and stress, our expectations of being an early bird or night owl, and how we can set up rest times that encourage the mind and body to wind down. Participants can expect to learn mindfulness and breathing techniques that help to calm thinking patterns which prevent quality sleep.

 

 

Managing Back Pain and Repetitive Stress

This workshop creates awareness around how our lifestyle and work patterns can cause aches andpains by exploring the affects of stress, worries, attention levels, lack of quality sleep and poor posture. Expect to learn tried and tested techniques to long term pain management in addition to short term solutions when pain increases. This session is not intended to be a medical evaluation of one's pain or symptoms but rather a workshop around how participants can look at their day to day activities and how that may affect pain levels. It is possible to thrive with chronic pain and repetitive stress rather than be controlled by it. Chronic pain conditions can have a negative impact on one's thinking patterns, job performance, and work relationships. This workshop will help participants to take back control and feel empowered while improving overall well being.

RETREATS

Getting away from the day to day grind and learning new skills, taking time in nature with beautiful surroundings can do a world of good for people to reset, re-energise and learn how to be more present in their personal and professional lives.

 

If you have been on a retreat you understand the benefits to mental, physical and emotional health after taking part in workshops created to expand the mind, challenge the body, feed the soul and bring together teams in a off-site location where people can relax and temporarily shed their work roles & responsibilities. Zen Retreats offers corporate wellness, team building, yoga, mindfulness & meditation retreats locally and abroad customized to the needs & desired outcomes for your organisation.

 

Business retreats are productive, inspirational and motivational for the attendees. As a former 15+ year executive manager for American & British corporations, I have attended numerous off-sites and retreats geared to empower staff to incite process change, boost morale, encourage team building and develop new profit initiatives.

 

ZEN YOGA FAQs

Classes are created to cover all levels of yoga and will be customized to suit the needs of your organization. They are commonly offered either as a way to kickstart the morning, at lunchtime, or to help with the post-lunch 'slump' in energy. For more info about Zen Yoga, click here.


Q: Do employees need yoga experience to participate in a class?

A: Not at all. Yoga classes are suitable for all levels. Each pose has at least 3 adaptions so everyone can participate at their own level. There are many misconceptions that people need to be fit and/or flexible to do yoga. False!


Q: What is needed for a workplace yoga class?
A: A suitable room, large enough for the number of participants, that's is fairly quiet. Participants should wear comfortable loose-fitting clothing.

Q: Will everyone need a yoga mat? 

A:  Yes, everyone will need a mat for yoga and most companies have employees bring their own. 

 

Q: How often should we offer classes?

A: Companies usually begin with once a week and add more as needed. Programs typically run for a minimum of eight weeks. 

​​Q. What does it cost?

A. Companies choose one of these options for group yoga classes:

       Full subsidy: Employer offers the classes free of charge to the employee 
       Partial subsidy: Class fees are shared by employee and employer
       Employees pay the cost for the session per individual