Mindfulness Programs for Workers in Japan: Online Program Focused on Informal Training in the Workplace

Mina Nakano^*

• Fukuyama University, Fukuyama, Japan

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 well-being, selfcompassion, 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 minute bi-weekly sessions held over three 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 well-being. 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.