Month: October 2024

Workshop Recap

On October 8th, 2024, Sinead Moloney, led a workshop focused on nurturing mental health in the workplace at The Learning Studio in The Digital Hub, Dublin 8. This workshop offered participants an opportunity to reflect on their work-life balance and introduced valuable self-care techniques to manage stress in the workplace.

This workshop was part of the Health and Wellbeing Initiatives delivered by The Smart D8 Panel for the Employees of Companies based in The Digital Hub (5/5).

Workshop Highlights

Grounding and Mindfulness Techniques

The workshop began with a grounding exercise where participants were guided through a series of mindfulness techniques. These included breathing exercises, body awareness, and tension-release exercises. Participants were prompted with questions like, “How is your body feeling today?” and “Where might you be carrying tension?” Square breathing and the 5-1 grounding technique were also introduced, both of which are easily done while seated at a desk.

Establishing a Group Contract

To create a respectful and open environment, attendees collaboratively agreed on a group contract. This contract emphasized confidentiality, a no-device policy during the workshop, and the importance of respecting each other’s opinions and differences.

Interactive Activities

1. ICEBREAKER- INTRODUCTIONS WITH A TWIST: as a fun icebreaker, participants took part in a game involving a ball. Whoever caught the ball had to describe their day, week, or month using just one word. This helped everyone feel more connected and comfortable with one another.
2. INDIVIDUAL AND GROUP ASSESSMENT: during a sociometry exercise, participants mapped their work locations within The Digital Hub, described their connections, and shared details about their commute. They also reflected on their daily self-care practices. Additionally, participants rated their busiest time of year on a scale of 1 to 10, providing insight into how stress fluctuates throughout the year.

Reflective Writing Exercises

In a quiet, introspective exercise, participants were asked to divide a piece of paper into four sections and respond to the following prompts:

• What work challenge causes me the most stress?
• How am I currently managing it?
• How could I reduce this stress or change my approach?
• How can I better care for myself during times of stress?

After completing this individual reflection, attendees paired up to discuss their insights and thoughts.

Pairs Sharing: Building Support Networks

In pairs, participants explored what they could let go of and what support systems they already have in place. They also identified what additional support they might need to successfully manage their work for the rest of the year, and discussed what they require from their colleagues to feel more supported.

Workshop Goals

Participants responded positively to the guided meditation, the warm-up exercises, and the reflective writing activities. The sharing in pairs helped foster deeper connections and provided an opportunity for participants to learn from each other.

The workshop concluded with a final reflection exercise, where participants considered what they would take away from the session, what they would leave behind, and what they had learned about themselves and others. The workshop ended with a grounding meditation, allowing participants to notice any changes in their body from the beginning of the session to the end.

As a thoughtful final touch, Sinead brought a jar filled with affirmations, and each participant was invited to take one as they left the workshop.

This workshop provided a supportive space for participants to reflect, connect, and develop practical strategies for nurturing their mental health in the workplace.

Celebrating World Mental Health Day with Smart D8 and Inchicore College of Further Education

On Thursday, October 10th, 2024, Smart D8 teamed up with Inchicore College of Further Education to mark World Mental Health Day with a series of engaging and impactful events. The day featured a range of activities designed to promote mental health awareness and provide practical tools for managing wellbeing. Smart D8’s Tutors and Facilitators led three key sessions: a mental health talk, a psychoeducation workshop for students, and a workplace wellness session for both staff and students.

Mental Health Initiatives delivered by The Smart D8 Tutors and Facilitators Panel

• Empowering Minds: Mental Wellbeing Talk

Kicking off the day’s events, Smart D8 Tutor Deirdre McCormick led a Mental Wellbeing Talk from 11 am to 12 pm in the Main Hall. The session provided an insightful overview of mental health, focusing on the importance of self-care and the resources available to support mental wellbeing.

Deirdre’s talk centered around demystifying mental health, fostering an understanding of what contributes to mental wellbeing, and exploring effective coping strategies. Attendees appreciated the interactive start, which involved a grounding exercise using breathwork and somatic awareness, helping to create a calm and focused atmosphere.

Throughout the talk, Deirdre drew on her own lived experiences, which resonated with the audience and helped build a genuine connection. The use of accessible metaphors to explain mental health concepts, combined with a helpful QR code linking to additional mental health resources, ensured the session was both informative and practical. Participants left with a clearer understanding of mental wellbeing and a curiosity to explore further.

• Navigating Emotions: A Workshop on Balancing Your Nervous System

From 1 pm to 2 pm, Smart D8 Tutor Evan Dwan took the stage with a workshop titled Balancing Your Emotions and Nervous System, designed to equip students with practical tools for managing stress, anxiety, and emotional regulation. Held in Room 30, this interactive session introduced participants to somatic-based techniques and the Window of Tolerance model, offering a toolkit for maintaining mental balance.

The workshop featured a range of exercises—Grounding, Tracking, Resourcing, Orienting, Breathwork, and Parts Practice—that proved highly effective, particularly the Resourcing exercise, which resonated deeply with participants. While the feedback was overwhelmingly positive, there was a suggestion for more reflective activities at the end, and a structured plan to help attendees apply their new skills in real life.

Looking ahead, future workshops could expand on the psychoeducational elements, including how the brain processes and internalizes experiences. Additionally, more emphasis on building secure relationships would enhance the learning experience.

• The 4 Pillars of Mental Health: Building a Foundation for Wellbeing

The final session of the day, held from 3 pm to 4 pm, was a Workplace Wellness Workshop led by Margaret O’Brien, focusing on the Four Pillars of Mental Health—nutrition, movement, sleep, and relaxation. Designed for both staff and students, the workshop highlighted how these pillars are interrelated and essential for maintaining both mental and physical wellbeing.

Participants quickly warmed up to the session, engaging in discussions around the challenges of maintaining a healthy lifestyle. The interactive format allowed attendees to share personal experiences and ask thoughtful questions, making the workshop both educational and relatable.

Margaret offered practical advice, including small, manageable lifestyle changes that could significantly impact daily wellbeing. From stress management techniques to dietary tweaks and sleep tips, participants left with actionable steps they could immediately implement. The “Four Pillars” concept was especially well-received, with attendees appreciating how a balanced approach to these areas could lead to improved mental health.

Conclusions

Class Recap

On October 9th, 2024, Simone Meschnig hosted an office yoga class at Space 6 in the Grainstore in The Digital Hub, Dublin 8.  This session focused on allowing participants to try something new by practicing yoga with a chair. The class aimed to provide office workers with practical, easy-to-implement techniques to reduce stress and tension during their workday. The class featured a blend of breathwork, mindful movement, and relaxation exercises, all designed to be accessible for individuals at different levels of physical capability.

This workshop was part of the Health and Wellbeing Initiatives delivered by The Smart D8 Panel for the Employees of Companies based in The Digital Hub (4/5).

Class Highlights

Icebreaker and Participant Engagement

The class began with a warm introduction and light conversation to ease participants into the atmosphere. Simone shared her experience working in an office environment and how these exercises had personally benefited her. She also encouraged attendees to be mindful of their own physical boundaries, creating a safe, inclusive space for everyone. The Tibetan singing bowls, which were incorporated into the class, added a calming element, setting a relaxed tone for the practice.

Breathwork, Visualization and Mindful Movement

The class included breathwork exercises accompanied by soothing sounds from the singing bowls. Participants were guided to visualize releasing their worries by “blowing” them into imaginary balloons, which helped them feel lighter and more at ease. The yoga practice itself was conducted at a slow, mindful pace, alternating between standing and seated exercises, ensuring everyone could comfortably participate. The class ended with a tapping exercise to promote relaxation, followed by a final guided relaxation with the singing bowls.

Special Shoulder Service and Feedback

At the end of the session, participants were invited to share their favourite exercises and how they might integrate them into their daily lives. While filling out feedback forms, attendees were also offered a quick “shoulder service” using a tuning fork, which was a hit among the group. Many expressed their enjoyment and enthusiasm for future classes.

Class Goals

The primary goal of this class was to introduce participants to practical yoga exercises that they could easily incorporate into their workday to manage stress and tension. The class aimed to equip attendees with techniques they could use daily to improve their physical and mental wellbeing. Through breathwork, visualization, and mindful movement, participants learned to reconnect with their bodies, reduce stress, and improve focus. The class successfully provided participants with tools they could use during or after a busy workday. Feedback from attendees was overwhelmingly positive, with many loving the practical and accessible nature of the exercises. The special shoulder service was a memorable highlight, and participants left feeling more relaxed and eager for more classes. Overall, the session was a success, with great potential for future sessions.

Session Recap

On October 2nd, 2024, Aurora Procopio hosted a mindfulness and meditation class at Space 6 in the Grainstore in The Digital Hub, Dublin 8.  This session focused on helping participants recognize the “autopilote mode” we often slip into during our busy lives. The session offered practical tools to step out of this mode and reconnect with the present moment. Through a combination of experiments, reflections, and mindfulness exercises, participants learned how to better manage stress and enhance their overall wellbeing.

This workshop was part of the Health and Wellbeing Initiatives delivered by The Smart D8 Panel for the Employees of Companies based in The Digital Hub (3/5).

Session Highlights

Understanding Autopilot Mode

The workshop started by bringing awareness to how easily we fall into autopilot—doing tasks without conscious awareness, whether in work, relationships, or everyday life. While autopilot can make us efficient, it can also lead to disconnection and stress if we don’t step out of it. Through a short experiment, participants recognized how their minds operate even during moments of rest.

Group Reflection and Sharing

Participants engaged in thoughtful reflections on their experiences during the experiment. This open sharing allowed the group to discuss how autopilot affects their daily lives and how mindfulness can help regain control of the present moment. The interactive structure of the workshop was highly appreciated, fostering deeper connections among attendees.

Mindfulness Practice

The session concluded with a practical mindfulness exercise designed to help participants shift out of autopilot and back into the present. This exercise was shared as a useful tool to integrate into daily life. Attendees were also encouraged to request a recording of the exercise for continued practice.

Session Goals

The goal of the workshop was to provide participants with practical techniques to become more mindful and aware of their actions, especially when they find themselves overwhelmed or stressed. By highlighting the importance of stepping out of autopilot, the session aimed to give attendees tools they can easily incorporate into their daily wellbeing routine. The overall objective was to empower individuals to take control of their mental space and live more consciously, rather than being driven by automatic responses.

Participant feedback was overwhelmingly positive, with many appreciating the practical and interactive approach. The workshop structure and focus on personal reflection resonated well with the group, and it has inspired future sessions that may allow for more time dedicated to discussion and shared experiences.

Class Recap

On September 25th, 2024, Michael Noonan led a fun and engaging class in iD8 Studio in The Digital Hub, Dublin 8. During the class, participants had the opportunity to learn how to play chess in an interactive, playful and collaborative environment.

This workshop was part of the Health and Wellbeing Initiatives delivered by The Smart D8 Panel for the Employees of Companies based in The Digital Hub (2/5).

Class Highlights

Learning Chess Basics and Strategy

The workshop focused on teaching participants how to play chess, with a particular emphasis on strategies to enhance their game. Attendees learned key techniques and were able to immediately put them into practice by playing against each other.

Introducing Chess.com

In addition to hands-on practice, the workshop introduced participants to Chess.com, a platform that can help improve their game through online resources and tutorials. This was highlighted as a valuable tool for continued learning after the workshop.

Interactive Chess Matches

Participants were given the opportunity to test their skills by playing matches against each other. This not only reinforced the strategies they learned but also fostered a sense of friendly competition.

Class Goals

The primary goal of the workshop was to teach attendees the fundamentals of chess and guide them through basic strategies to improve their game. Another key objective was to introduce Chess.com as a resource for ongoing development. Overall, the workshop aimed to provide participants with the knowledge and tools to practice and enhance their skills independently.

Feedback from participants was positive, although many felt that more time was needed to complete a full game. Based on this, future workshops will likely be extended to two hours to allow for deeper learning and more playing time.

 

Workshop Recap

On September 11th, 2024, Sarah Kilcoyne hosted a special Cacao Ceremony & Kirtan workshop at Studio 2 in The Digital Hub, Dublin 8.  This workshop focused on fostering mental health and wellbeing through mindfulness, voicework, and chanting.

This workshop was part of the Health and Wellbeing Initiatives delivered by The Smart D8 Panel for the Employees of Companies based in The Digital Hub (1/5).

Workshop Highlights

During this one hour-long workshop, participants gathered in circle with a cup of ceremonial grade cacao to drink, set an intention for themselves through a guided meditation, and expressed themselves through voice work and chanting mantra, practicing Kirtan.

Cacao Ceremony

The Cacao Ceremony ritual helped participants to connect to the present moment and reconnect to themselves and their inner landscape. Participants experienced increased focus and concentration, less mental clutter, and a feeling of being more grounded and at ease within themselves. When sitting in a cacao ceremony, one is encouraged to self-reflect, to practice self compassion and gratitude, and to set an intention for themselves as to what type of energy they would like to cultivate within themselves for the hour,  and then they can carry that intention with them for the rest of their day/week.

Guided Meditation

Sarah led a guided meditation, integrating breathwork to help participants activate their parasympathetic nervous system. This relaxation technique promoted calmness, reduced stress, and supported overall mental health by slowing heart rate, lowering blood pressure, and enhancing relaxation.

Kirtan (Chanting)

The workshop concluded with a Kirtan session, where participants were invited to sing mantras alongside Sarah, while she played the harmonium, musically accompanying the singing. Using Sanskrit mantras and the harmonium, the repetitive practice helped participants focus on the present moment. Participants had the chance to learn the meaning of the Sanskrit words and the origin of the word ‘Mantra’, which comes from the junction of two words: Man – meaning mind, and Tra- meaning thread. When chanting mantra we are weaving threads of conscious words and thoughts through the mind to purify, bring clarity and transform harmful thinking. This then transports the mind into stillness. It is also widely believed that singing and syncing our breath together in time with the music promotes wellbeing and co-regulation within the group. Chanting together fostered a sense of unity and wellbeing within the group, with many feeling comfortable expressing their voices.

Workshop Goals

The primary goal of this workshop was to offer Dublin 8 workers a break from their daily routines, providing them with tools to foster and promote mental health and wellbeing in the workplace. By introducing these modalities, Sarah aimed to expand participants’ “window of tolerance”—the zone where people function most effectively. Because, when people are within this zone, they have a greater capacity to receive, process and integrate information and respond more efficiently and calmly to the demands asked of them. Therefore, the workshop helped participants learn how to remain calm and centered, even under the pressures of work.

Through the cacao ceremony, meditation, and Kirtan, the event sought to give participants new practices to help reduce stress, cultivate mindfulness, and nurture their emotional wellbeing in the workplace. The overall feedback was highly positive, with many attendees leaving feeling calmer, more grounded, and eager to incorporate these techniques into their lives.

To watch the video showcasing the best moments from the ‘Cacao Ceremony & Kirtan’ workshop, please visit this link: https://vimeo.com/1017878140.