Mindfulness and the Workplace

The Mindfulness and the Workplace course teaches practical, science-based activities designed to reduce employee's stress, increase their productivity, and improve job satisfaction and well-being.

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You're in Good Company

Just a few of the organizations that Mindful Life™ has worked with:

Why mindfulness in the workplace?

Mindfulness is a helpful tool, backed by brain science, that can be applied to any habit in our life to improve our efficiency, productivity and how we handle stress.

The Mindfulness and the Workplace course helps you integrate simple, practical, scientifically-backed exercises into work (and home) life to:

  • Increase well-being, happiness and job satisfaction
  • Enhance engagement at work and home
  • Build resilience to stress
  • Manage overwhelm
  • Boost productivity

Stress happens.

How will your team handle it?

Stress costs American companies over $300 billion annually. Toxic stress is linked to the six leading causes of disease. Researchers at Harvard and Stanford have found that workplace stress can be as detrimental to us as second-hand smoke.

Mindfulness programs are changing the way businesses like Apple, Google, Proctor & Gamble, General Mills and Target are functioning. What if your company could join them?

We can’t usually control the stress that comes our way, but we can control how we respond to it.

We just need the right tools.

Over 7 weeks you will:

  • Learn how stress keeps you on edge and how the brain can be trained to respond differently to stress.
  • Begin a mindfulness practice that doesn’t involve devoting your life to a guru or spending hours cross-legged on a cushion.
  • Implement techniques that calm you down on the spot when you would normally come unraveled.
  • Learn how the ways you normally work might be holding you back—and how to change that.
  • Schedule your day for improved efficiency and increased productivity to keep your workload manageable.
  • Discover the secret to real happiness. (You won’t find it in a happiness book.)
  • Develop mindfulness habits that stick.

Course Overview

The Mindfulness and the Workplace course helps your company integrate simple, practical, scientifically-backed exercises into work (and home) life.

Who is the course for?

The course starts again on February 9, 2018, and kicks off with an introductory webinar, Generation Stress and Re-Wiring your Brain with Mindfulness, which sets the foundation for why mindfulness is a crucial practice in today’s world and how it can help people work smarter.

What can you expect?

Mindfulness in Action: This is not your average training course. The weekly lessons are available for quick-and-easy consumption in video, audio or PDF format for all learning styles. This way you can learn at a time that’s convenient for you. The videos are less than 15 minutes long because we want you to spend your time integrating the practices into your daily life rather than glued to the screen.

Mindfulness Together: You’ll go through the training alongside others who are putting mindfulness into action at work.

Unlike mindfulness apps, you’ll get human interaction to help stay accountable. Extra support is available in our private Facebook group, where participants can ask questions and interact with each other and with the course’s facilitator, Kristen Race, PhD. Dr. Race is also available to answer individual questions via email and during the three live webinar sessions.

Mindful Progress: Users can track their own progress and group leaders can track the progress of team members to ensure the training has been utilized.

Jon Snyder

Public Works Director, City of Steamboat Springs

"I have already seen an increase in workplace productivity attributable to key practices in this course. I would recommend it to almost anyone in the modern workplace, especially because the new age of emails, text messaging, and the expectation of instantaneous replies is driving us all to exhaustion."

Lisa Nelson

Senior VP, match.com

"I realized the impact that Dr. Race's presentation would have on our staff when a colleague turned to me and whispered "This is life changing." Kristen's ability to share the effects of stress on our brains, our work, our happiness and our relationships, especially in today's fast paced world, is invaluable. The toolbox of simple workday stress-resiliency solutions she gave to our employees is excellent, and months later, employees can continue to utilize her suggestions.

Laura Cusenbary

Financial Advisor

"The micro-changes I made have had such a tremendous impact on my mood, reactions, and energy. The six different areas that I can pull from to help reduce stress also help me perform at a higher level throughout my day. This program far exceeded my expectations."

Course Schedule

The course kicks off with an introductory webinar presented by Dr Race, Generation Stress and Re-Wiring your Brain with Mindfulness, which sets the foundation for why mindfulness is a crucial practice in today’s world and how it can help people work smarter.


Generation Stress and Re-Wiring your Brain with Mindfulness


Starting a Mindfulness Practice


Managing Brain States and How to Calm Your Mind on Demand


The Hidden Costs of Distraction


Scheduling Your Day for Efficiency, Productivity and Sanity


Shaping a Happy Brain


Mini Mindful Habits and Rituals to Create Balance


Sustaining Your Mindfulness Practices

Course Benefits

Private course website available on all devices

Video, audio, transcripts of each lesson

Weekly action steps

Downloadable checklists and printables

Course progress tracking for participants and team performance analytics for team leaders

Support via email, Facebook group and interactive webinars

Frequently Asked Questions

Mindfulness sounds a little too "woo-woo" for a workplace. Does it really have an ROI?

We are sensitive to the importance a company places on ROI when they embark on any type of program or investment. Our initial data on our workplace program speaks directly to this concern.

92% of course participants demonstrated significant improvement in productivity. This is a direct correlation to a company's revenue.

92% of course participants also demonstrated significant improvement in their overall well-being. This is a direct correlation to a company's expense sheet. Our program is increasing revenue, decreasing expenses, and creating a fantastic ROI for companies. 

Do you really expect me to meditate at work?

Don’t worry, we aren’t replacing your office chair with a meditation cushion. This course is much more than just meditation practices, and no, you don't have to meditate at work. I give you multiple tools from both researched-backed mindfulness techniques as well as proven positive psychology happiness and productivity boosters. Tools are for work, home and anywhere in between to build your mindfulness muscles.

I know all about mindfulness. However, I’m worried I’ll take the course and I still won’t follow through.

If you’ve followed my work for years and haven’t put the practices into place, this course is definitely for you. You will follow through or we will beat you with a tone bar. Just kidding!

We provide you with multiple ways to ask questions and get support from me as well as our Mindful Workplace community so you don’t just fall off the radar. There’s an online forum and 4 live online workshop webinars where you can personally pick my brain!

While you can read every book, study and pop psychology article on mindfulness these days, having a strategy to implement it into your daily life (no matter what comes up), is extremely beneficial. The course has been described as the kick in the pants many people have needed to finally commit to making necessary changes in their lives.

I’m too busy - I don’t have time

This course was created for the BUSYness of business. The modules are short (less than 15 minutes) and everything is available on-the-go as a video, audio or PDF transcript. The formal mindfulness practices take less than 5 minutes.

It’s pretty easy to waste 5 minutes on Facebook or 5 minutes stressing about your inbox. When you give your brain 5 minutes of mindfulness, your brain rewards you with much more than 5 minutes of peace and productivity. You have 5 minutes for this. We all do.

I can’t meditate, period.

You are not alone, I’ve heard every excuse and witnessed every eye roll as I’ve taught formal practices to thousands. I’ve taught the busiest and the best the merits of even just a few minutes of formal mindfulness a day. My methods are specifically created for those who have a hard time committing to the cushion.
Sara Blakely, founder of Spanx, “Dr. Kristen Race offers lots of clever, fun techniques you can implement right away. The takeaways will help you and your children find the balance and calm you all need and deserve.”
The 5-minute a day formal breathing practice is actually just a teeny-tiny component of the course. The crux of the course is a toolbox of exercises for you to use in the moment to combat stress, optimize your brain for better focus and productivity, and to increase your happiness.

You’ll learn about the science behind why some days, your brain is just a hotbed of crazy and how to calm it on demand plus best ways to refuel and replenish your prefrontal cortex.

If I’m the only person in my department doing this course, what’s the point. Won’t my co-workers or boss just stress me out more?

You'll be the one stand-out calm unicorn in a sea of the stressed masses, is that a problem? Having the same vernacular and tools is a huge plus in bringing change to a system. We even have bulk pricing for groups of 5 or more people. Click here for details...

Remember that mirror neurons work both ways and positive emotions are just as contagious as negative ones, so your co-workers may take notice of your productivity, efficiency and sanity and want to bring this work into their life in the near future.

You will get plenty of support within our course community from a variety of professions which can be extremely helpful in finding new solutions to old problems.

My company has a wellness program, already. Shouldn’t I just try a cleanse, exercise or eat more organic food, instead?

Well what research is finding is that without addressing stress first, wellness programs don’t work very well. According to the American Psychological Association, Stress in America report, highly stressed people are:

  • 30% less likely to eat healthily
  • 35% less likely to exercise
  • And 200% more likely to fail at weight-loss programs

So if you think the latest Fitbit or paleo diet is going to solve it all, think again.

When we’re stressed, our limbic system takes over and takes our prefrontal cortex offline. Our prefrontal cortex’s primary job is to make choices that nourish rather than deplete us. Without its participation in decision making, we’re much more likely to react to our stress by throwing back a lot of chardonnay or diving head first into a box of cupcakes. This just perpetuates the unwell wellness cycle.

In this course, we are giving you solutions to the root problem of our stress epidemic and creating resiliency from the inside rather than the outside.

I work from home. Will this help me?

YES!  Maybe you’re exempt from the stress of the daily commute (unless your staircase is covered in laundry or other items that family members fail to return to their rooms), but you’re not exempt from other stressors related to your work. Working from home has its own set of productivity and distraction challenges. The mindfulness tools in this program work wonders within both a traditional office environment and at the home office.  

Don’t I need hard charging stress to motivate me to get sh*t done?

Just the opposite, in fact! These practices actually have helped me accomplish much more than I ever would have if I were still bathing my organs in cortisol. Since practicing mindfulness, I have traveled constantly to give trainings to thousands of people, delivered two (very stress-inducing) TEDx talks, created mindfulness programs for schools, parents and executives, wrote a book, hosted retreats all while raising toddlers in to teens.

Before mindfulness, I was headed for burnout at a rapid clip; and figuring out a better way to balance my work life and home life did much more for my career (and my intestines!) than trying to use chronic stress as a motivator ever could.

Mindfulness is being used at Google, Target, General Mills, Seattle Seahawks, to name a few. It’s being used in our schools and in some branches of the armed forces. It works for them, I’m confident it’ll work for you, too.

Isn’t there an app for that?

The course gives you workplace tools that go above and beyond the usual tools you might find in an app. Plus, you can ask me questions in the live webinars about how to tailor the tools for your specific situation. Can an app do that?

This course is designed to keep you engaged and accountable without stressing you out, so no obnoxious alerts dinging when the app hasn’t been opened in 20 minutes. There’s a specific strategy and formula that has worked for many others before you.

Jessica, Course Graduate

"This course changed the way I live my life. I have a better relationship with myself and my loved ones. I am a better employee. I’m more present in my life. It is so worth it."

Angie, City of Fort Collins

"We all walk around saying how "busy" we all are, like it's a badge of honor. This course gives us the tools we need to to combat the "busy-ness" and fight back against the stress that it causes. If you think you are too busy for this course, then it's the perfect course for you!"

Christy, Course Graduate

"Some courses make great promises and at the end you might have found just one thing to take away. At the end of the Mindfulness and the Workplace course, I feel more enriched and enlightened than I thought would be possible. I cannot express my THANKS enough!"

Our past course participants reported these results, based on before-and-after surveys:


Demonstrated significant improvement in their level of perceived stress.


Demonstrated significant improvement in their level of mindful awareness.


Demonstrated significant improvement in productivity.


Demonstrated significant improvement in their overall well-being.


Would recommend the course to a friend or co-workers.

Mindfulness and the Workplace course by MindfulLifeToday.com and Dr. Kristen Race

About Kristen Race, PhD

The author of Mindful Parenting, and founder of Mindful Life™

Kristen Race, PhD is a parent of two young children, as well as an expert in child, family and school psychology. Dr. Race is the author of Mindful Parenting and founder of Mindful Life™. All of her programs are rooted in the science of the brain with influences from the fields of mindfulness and positive psychology. Mindful Life programs are designed to improve brain function and brain development in adults and children.

Dr. Race has been featured in The New York Times, NPR, The Washington Post, Chicago Tribune, USA TODAY, CNN and Real Simple Magazine. She is a regular blogger for The Huffington Post and Psychology Today and is an expert lecturer for Lean In’s online community. She is a TEDx and keynote speaker and has trained over 10,000 leaders in her methods worldwide.

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