Mindfulness at Work
LUNCH & LEARN SERIES
Foster a Culture of Listening
Mindfulness at Work teaches individuals how to incorporate mindfulness practices into their workday, reducing stress and increasing resilience. Through a variety of activities, discussions and guided meditations participants begin to notice communication, thinking and behavior patterns that are running on autopilot. By building and using their own mindfulness toolkit, participants experience improved relationships, better focus, enhanced decision-making and more creative problem-solving.
- 4 One-Hour Sessions – Scheduled by your organization
- Daily 25-minute guided audio meditations
- Delivered via Zoom – Up to 15 Participants limit
Modules
1
Pause
- Attitudinal Foundations of Mindfulness
- Start to Build your “Mindfulness Toolkit”
- Noticing and labeling stressors in the workday
- Learning techniques to become aware of patterns that are no longer useful or helpful
- Using the breath to make subtle pattern shifts – “Three Relaxing Sighs”
- Bodyscan meditation
2
Notice
- Triad of Awareness – learning to parse out body sensations, thoughts, emotions
- Physiological changes with Stress vs Relaxation
- Cycle of Reactivity – noticing “choice points” for a mediated response that is more renewing vs depleting to yourself and others
- Mindfulness of daily tasks
- Sitting meditation: Awareness of breath
3
Reflect
- Mindful movement (walking, yoga)
- I am aware activity – becoming aware of the full range of events coming and going in your field of awareness, moment to moment
- Expanding awareness and choiceless awareness meditation
4
Renew
- Mindful Communication Discussion
- Mindful Communication Activity: Pause-Relax-Open
- Kindness and Goodwill Meditation
- Set intentions and carry forwards……
- Resources for further learning
Who it’s For
Companies
Support your business’s culture with mindfulness practices that enhance focus, resilience, and collaboration in the workplace.
Non-profits
Empower staff and volunteers with mindfulness techniques to manage stress, improve engagement, and foster a positive work environment.
General Public
Anyone looking to reduce stress, improve focus, and cultivate mindfulness in daily life can benefit from these practical, research-backed sessions.
"Learning how to meditate and all the other tools have helped my anxiety tremendously"
"The skills I acquired through the mindfulness program were not just new daily activities, they were skills that actually helped me bring mindfulness into my existing daily activities. I find myself more thoughtful in my approach to work; more careful and selective in my dialogue with both loved ones and colleagues; I, more often than not, catch myself before I over react (run) and take notice if I am inclined to under-react (hide); I notice and enjoy the smallest of pleasures and acknowledge and more fluidly process the challenges of the day, all of which has made the line between working and living dissipate."
"I learned numerous strategies for managing stress: being aware of things that can be agitating, feeling good about self-care and taking the time to do it, techniques for being aware of stressors, breathing techniques/meditations to help move passed vs reacting and allowing things to overwhelm you, techniques for communication style, and lots of practical tools!"
I am grateful for this experience and the people I’ve met along the way. Even though I was hesitant about adding another thing to my plate, this was just what I needed to move forward.
Kim was amazing. Efficient and effective. She has a gift and I am very grateful she is sharing it.
Practicing mindfulness has given me clarity, tools to calm anxious moments and a broader lens to see life through. I found the examples, stories and teaching techniques in class and having the guided meditations at my fingertips most valuable.
I gained valuable tools for integrating mindfulness into my daily routine, whether through formal meditation, mindful movement, or simply being present in everyday activities. This experience has enhanced my ability to manage stress and fostered a greater sense of balance and well-being in my life.
Facilitators
Kim Cermak
President, Athena Group International Kim Cermak currently serves as the President of Athena Group International. In this role, she works with organizations to strengthen their ability to lead, manage and build multicultural teams and create meaningful connections with their employees, partners and clients. Kim has over 25 years of intercultural and leadership experience helping firms craft cross-cultural solutions for their workforces at home and around the world. Her experience includes time spent studying, living, and working abroad in both France and Luxembourg. During her career, she has dedicated her efforts to inculcating attitudes that encourage inclusive spaces where people of all backgrounds can thrive. In 1996 Kim began her career in the intercultural field working for Window on the World in Minneapolis, MN as the director of marketing and then national director of business development for FGI, Global Services. As part of a team of multilingual cross-culturalists who lived, studied or worked internationally, she was constantly learning and expanding her mindset. From 2006-2009 she worked in the nonprofit sector. As chief administrative officer for Nonviolent Peaceforce she supported their mission of reimagining security and civilian protection in areas most impacted by conflict around the world to interrupt and prevent violence. As a microenterprise consultant at WomenVenture, she advised women and other marginalized and disadvantaged populations starting new businesses. In 2019, Kim became a mindfulness coach. In this capacity she has more tools that further an individual or team’s capacity to get comfortable with ideas, concepts and ways of being that are new or different. Creating space for a more insightful and expansive response to both internal and external events can replace habitual or culturally influenced and reinforced reactions, with those that are more useful and helpful to address the most complex issues of our time. Kim holds her Master of Liberal Studies: Focus: Impact of Cultural Values on Religion from The University of Minnesota, Minneapolis, MN and her Bachelor of Science in International Business from The University of Colorado, Boulder, CO. She completed her studies to become a Mindfulness-Based Stress Reduction practitioner from the Myrna Brind Center for Mindfulness Marcus Institute of Integrative Health at Jefferson, Philadelphia, PA. She serves as an emeritus board member for Open Field, a nonprofit organization improving the lives and futures of youth from West Africa and immigrant and refugee communities in the United States, through soccer. Kim currently resides in Valley Forge, Pennsylvania where she enjoys hiking, yoga and spending time with family and friends.
Elizabeth Topp
Elizabeth is a Psychologist and has worked in Leadership and Organizational Development for over 30 years specializing in cross-cultural training, executive coaching, meaningful organizational design, and wellness. Elizabeth is the Founder and Chief Executive Officer of MōD, Meaningful Organizational Design Inc., a consulting firm in Los Angeles, CA, offering services in mindfulness-based leadership and social impact strategy. Elizabeth researched and designed the Presence Coaching executive coaching model, an evidence-based 4-step process, STOP – OBSERVE – ALIGN – ALLOW, used to guide entrepreneurs and teams to build more effective and sustainable leadership skills. Elizabeth has a Ph.D. in Psychology and Holistic Human Development and works in private practice as a trauma-informed Psychologist in Los Angeles, CA, specializing in executive and expatriate mental health.
Jamie Müller
Jamie Müller combines 25 years of experience in personal, organizational and leadership development with a strong focus on managing intercultural relations. She is the founder and owner of Caterpillar Spirit as well as The Healthy Expat.Her background includes program administration and planning for the University of Minnesota, USA, consulting and advising for the US Foreign Commercial Service in Germany, as well as global leadership development and delivery for Fortune 100 & 500 companies, governments, non-profit organizations and universities around the world. In addition, she has extensive experience in account management and business development working with organizational development departments in developing programs and policies appropriate for their global workforce. Jamie has broad knowledge, expertise and experience in intercultural issues relating to global teams, expatriates and their families. She is an Adjunct Professor in Intercultural Communication at the University of Tübingen, Germany and was an Adjunct Professor at the University of Cooperative Education, DHBW, in Stuttgart, Germany. Jamie received her degree in German and International Relations from the University of Minnesota-Twin Cities and the University of Hamburg, Germany. She has completed MBA graduate and Intercultural Communication coursework at the University of St. Thomas. She is an ICF, International Coaching Federation, Associate Certified Coach (ACC). Jamie also holds a certificate from the Steinbeis Hochschule-Berlin as Systemic Business Coach. She has a certificate in Adult Education from the University of Educational Sciences, Ludwigsburg, Germany. In addition, Jamie is a certified COM / COI practitioner and a certified Natural Juice Therapist from the CMA. She is the Secretary of the German-American Business Club in Stuttgart. She has active membership in SIETAR & Young SIETAR, the International Women’s Club, Stuttgart and serves as Ask the Expert for Expatica. Jamie currently lives in Neckargemünd, Germany, close to Heidelberg. Prior to this, she lived in the United States, Italy and Hungary and has traveled and worked throughout the United States and Eastern and Western Europe. She is fluent and works in English and German and has basic knowledge of Spanish.
Frequently Asked Questions
Anyone interested and/or sponsored by their organization.
No. This course is beneficial for beginners as well as long-time mindfulness practitioners who want to deepen their experience and learn new skills.
Virtually via Zoom. In-person sessions available upon request.
Contact us
Get Started
Step 1: Submit Interest Form
Let us know if you’re interested in a private session for your team or joining an open-to-the-public session.
Step 2: Kick-off Meeting + Schedule Sessions
Our team will connect with you to discuss your organization’s needs, answer any questions, and help you schedule your sessions at a time that works best for you or your team.
Step 3: Bring Mindfulness to Your Workplace
Your team will join live Zoom sessions led by experienced mindfulness facilitators. If desired, you can also purchase recorded sessions for continued access and training.