WorkLife on the Road
Invite us to your next unit meeting to discuss worklife integration strategies to reduce stress. Our 45-minute presentation highlights tools and discuss strategies for making you work-life integration the best it can be. We discuss the myth of "worklife balance" the effects of workplace stress, organizational and personal strategies to address worklife challenges, and then address well-being in a holistic view encompassing environmental, physical, financial, occupational, social, intellectual, spiritual and emotional wellness. We present tools and help you strategize just one thing you can incorporate into your day to alleviate stress, improve your worklife integration and bring your best self to work.
We integrate a 10-minute activity (to break up the presentation) that brings your group on a short relaxing journey (and tool they can use later) for managing workplace stress. Choices include guided body-scans, progressive muscle relaxation, gentle hand massage, mindful breathing, or a five senses nature activity. Email us at firstname.lastname@example.org to schedule an informative mini retreat for your group. Choose one activity from the list below for us to add to the end. We will also provide you with a PDF of the exercise.
Once we do this introductory workshop, we can then arrange to have follow-ups throughout the year on specific topics such as Financial Wellness, Stress Management, and Growth Mindset from our many campus and community partners. A menu of these additional workshops/contacts will be sent to you after the initial WL on the Road presentation.
Guided Body Scan
This exercise will guide you to turn your attention to various parts of your body in order to notice where you are holding tension. This technique can be used for self-awareness and relaxation.
Progressive Muscle Relaxation
This exercise will allow you to relax voluntary muscles by first tensing certain muscle groups and then relaxing them. It will enable you to recognize the difference between tension and relaxation, and allow muscle tension to become a cue for you to relax.
Gentle Hand Massage
Sitting at a desk all day long can lead to carpal tunnel syndrome, irritation of a nerve in your wrist and fingers, but this series of exercises, ideally done every hour, can prevent pain from creeping into your day.
Mindful Breathing Exercise
Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind. This guided journey will bring you through a short guided experience of using the breath to regulate and calm the body and mind.
Five Senses Nature Activity
This guided exercise is based on the Japanese practice of Shinrin-Yoku, the act of forest bathing to experience the medicine of nature. Participants can either sit or walk in nature while we guide them through a sensory experience. Best experienced in small groups and with good weather.
- Mindful Breathing Exercise from The Greater Good Science Center
- All Practices menu from the Greater Good Science Center
- UCLA Health Mindful Awareness Research Center Free Guided Meditations (in Spanish & English)
- FreeMindfulness.org Guided practices include body scans, breathing, meditations, guided imagery, and self-guided audio tracks.
- Nature Therapy: Relaxing Full Motion Forestry with Natural Sounds (you tube, run time 30 minutes)--nice background for computer work
- Sound Baths to listen to at work.
- UMass Medical School Center for Mindfulness, with a public meditation room with guided meditations and other practice-oriented resources.