# Mindfulness program for workers in Japan: online program focused on informal training in the workplace

## TL;DR

A short online mindfulness program tailored for Japanese workers improved mental wellbeing and communication skills without requiring long sessions.

## Contribution

A novel six-session online mindfulness program tailored for Japanese workers, emphasizing decentering and informal practices.

## Key findings

- Participants showed significant improvements in self-compassion, communication skills, and decentering.
- The program led to enhanced mental wellbeing among Japanese workers.
- The control group showed no significant changes over the same period.

## Abstract

Mindfulness has gained prominence as an effective tool for managing stress and preventing depression. However, many workers in Japan find it challenging to commit to lengthy mindfulness sessions. This study addressed this issue by developing a six-session online mindfulness program tailored to Japanese workers, which emphasizes decentering (the ability to view thoughts and emotions as separate and transient) and informal mindfulness practices that can be easily incorporated into daily work routines. The program was designed to improve mental wellbeing, self-compassion, communication skills, and decentering abilities. A total of 80 participants who completed the program were compared with a control group of 134 workers who did not receive the intervention. The program comprised 90 min bi-weekly sessions held over 3 months. It incorporated brief meditation exercises and informal mindfulness practices based on actual workplace scenarios. Participants in the intervention group demonstrated significant improvements in self-compassion, communication skills, decentering, and wellbeing. Conversely, the control group showed no notable changes. These findings suggest that even short, structured mindfulness interventions can lead to substantial psychological benefits when tailored to the realities of a busy professional life.