Search Inside Yourself. Mindfulness-Based Emotional Intelligence for Leaders. Day 1
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1 Search Inside Yourself Mindfulness-Based Emotional Intelligence for Leaders Day 1
2 In Pairs What do you love about your work? What are some of your biggest challenges?
3
4 In Pairs: Mindful Listening How was the exercise? What would make this a successful day for you?
5 Hello!
6 Ground Rules
7 Why?
8
9 Volatile Uncertain Complex Ambiguous
10 47% 70% 02% Average time spent Mind-wandering Leaders report regularly unable to be attentive in meetings Regularly make time to enhance personal productivity Killingsworth, 2010; Mindful Leadership Institute, 2010
11
12 What to do?
13 Emotional Intelligence The ability to monitor one s own and others feelings and emotions, to discriminate among them and to use this information to guide one s thinking and actions. Salovey & Mayer, 1990
14 Self-Awareness Self-Management Motivation Empathy Social Skills
15 3 Benefits
16 Outstanding Leadership
17 Stellar Performance
18 Happiness
19 + Emotional Intelligence + Neuroscience + Mindfulness = Search Inside Yourself
20 Roadmap Leadership Empathy Motivation Self-Management Self-Awareness Mindfulness
21 Roadmap: Day 1 AM Leadership Empathy Motivation Self-Management Self-Awareness Mindfulness
22 Roadmap: Day 1 PM Leadership Empathy Motivation Self-Management Self-Awareness Mindfulness
23 Roadmap: Day 2 AM Leadership Empathy Motivation Self-Management Self-Awareness Mindfulness
24 Roadmap: Day 2 PM Leadership Empathy Motivation Self-Management Self-Awareness Mindfulness
25 Roadmap: 28-Day Challenge Live Program 28-Day Challenge Daily practices Personal goals & leadership commitment Buddy meetings Capstone Webinar & Post-program Assessment
26 How?
27 Autopilot Aware
28 Autopilot Traits Attention is in the past or future Distracted Less aware Act based on habit patterns and assumptions
29 Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom. Viktor Frankl s teachings, summarized by Steven Covey.
30 How to get off Autopilot?
31 Mindfulness being aware
32 Micropractice Three Breaths 1. Attention to breath 2. Relax body 3. Ask: What s important now?
33 Comments & Questions
34 Mind = Snow Globe Calm Clarity Happiness
35 Awareness of Attitude of Mind Kindness Body Curiosity Surroundings
36 Mindfulness means paying attention to what s happening in the present moment in the mind, body and external environment, with an attitude of curiosity and kindness. Mindful Nation UK Report
37
38 In the moment Integrated At the gym Dedicated
39 Meditation refers to a family of mental training practices that are designed to familiarize the practitioner with specific types of mental processes. Brefczynski-Lewis, 2007
40 Mindfulness Research Publications (PubMed)
41
42 Neuroplasticity: Changes in Attention and Mind-Wandering Default Mode Network (DMN) Related to mind-wandering and self-referential thinking. Less active during meditation. Meditation practice greater connectivity with attention management regions, even when at rest. Brewer et al., 2011, image from Ricard et al. 2014
43 Mindfulness Practice: Less Anticipatory Stress, Faster Recovery Novice vs Expert meditators responding to pain Less anticipatory amygdala activation Less self-reported unpleasantness afterwards Amygdala Lutz et al., 2013
44 Meta-analysis: Change in brain regions 1. Attentional control 2. Emotion regulation 3. Self-awareness Tang, et al., 2015
45 Changes after SIY Pre-program compared to 4 weeks Post-program 60% 67% 41% 44% Pre-Program Post-Program Pre-Program Post-Program When in conflict with someone, I take time to fully understand what is driving their perspective. I am able to pause before reacting. % of Often and Very Often Responses
46 Attention The act or faculty of attending, especially by directing the mind to an object. Meta-attention Attention of attention, the ability to know your attention has wandered.
47 Focused Attention Process Follow Breath Reorientation of Attention Distraction Notice Distraction
48
49 Focused Attention
50 Comments & Questions
51 Micropractice Minute to Arrive A quiet moment to fully arrive before starting a meeting
52
53 Improved Attention Slagter, et al., 2007
54 Focused Attention: returning attention to a single point Open Awareness: witnessing mental content without getting carried away by it
55
56 Open Awareness
57 Micropractice Noting Notice to name it, let it be, and just breathe.
58 Comments & Questions
59 Key Points Complex world, Develop Emotional Intelligence Increased Emotional Intelligence enables: Performance Leadership Empathy Motivation Self-Management Self-Awareness Mindfulness How? Leadership Happiness Mindfulness: Being aware Autopilot aware Two methods: Focused Attention Open Awareness
60 Roadmap Leadership Empathy Motivation Self-Management Self-Awareness Mindfulness
61 Self-Awareness
62 What?
63 Knowing one s internal states, preferences, resources and intuitions. Daniel Goleman
64
65 Emotional Awareness
66 Emotions in the body Nummenmaa, et al., 2013
67 Why?
68 Emotional Awareness Benefits 1. Emotions are necessary for decisionmaking 2. Emotions contain information 3. Emotional awareness enables perspective shift
69 Prefrontal Cortex Amygdala
70
71 Iowa Gambling Task Bechara, et al., Science 1997
72 50 Have a hunch 80 Figured it out 10 Palms sweat & behavior changes
73 EXISTENTIAL I am angry
74 EXPERIENTIAL I experience anger in my body
75 How?
76 Body Scan
77 Comments & Questions
78 Micropractice Head, Body, Heart Check-in 1. Head thoughts 2. Body emotions, intuitions 3. Heart values, intentions
79 Journaling
80 Things that annoy me are...
81 My challenges are...
82 Things that bring me alive are...
83 When I m at my best, I...
84 Journaling Benefits Laid-off professionals journaling about their feelings for five days found new jobs at a much higher rate: 68% vs. 27% Buhrfeind & Pennebaker, college students, two minutes journaling on two consecutive days improved mood and wellbeing. University of Missouri, 2009
85 Key Points Self-awareness Self-Awareness: Emotional Intelligence foundational domain Leadership Empathy Motivation Self-Management Self-Awareness Mindfulness Emotions are essential for decision-making Pay attention to the body Shift view from existential (I am) to experiential (I experience)
86
87 Roadmap Leadership Empathy Motivation Self-Management Self-Awareness Mindfulness
88 Self-Management
89 Compulsion Choice
90 Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom. Viktor Frankl s teachings, summarized by Steven Covey.
91 Self-Management The process of managing one s internal states, impulses, and resources.
92 It s not It is Avoiding Reducing harm to ourselves Suppressing and others Denying Navigating challenges more skillfully
93 How to respond to triggers?
94 Hijack Prefrontal Cortex Amygdala
95
96 Regulatory Systems Neural Model of Emotion Regulation Affective State Fear, anxiety, arousal +/- Regulation Emotion Threat
97 Stop Breathe Notice Reflect Respond
98 SBNRR
99 Mindful Conversation
100 A talks and B listens (bell) How are you feeling right now? B says What I heard you say is then A gives feedback and B responds until A is satisfied (bell) What did you experience during the exercise? (content / process) Switch roles Free-flow conversation OR anything else you want
101 Comments & Questions
102 Emotional Management Strategies trigger time Attention Reframing Acceptance Ochsner & Gross, 2005 Trends in Cognitive Science
103 Self-Compassion Mindfulness Common Humanity Self-kindness - Joan Halifax Kristin Neff
104 Journaling
105 Journaling Imagine writing a letter to yourself from the perspective of a close friend or mentor. They know you well, understand you, want the best for you. What would they say to you about the challenges and opportunities you are facing?
106 Mindful Listening
107 A talks and B listens (bell) What did you notice in the last exercise? Switch roles Free-flow conversation How do you feel about your challenges & opportunities now? OR anything else
108 Comments & Questions
109 Self-Compassion Benefits Growth mindset, belief in change Motivation to correct past mistakes Motivation to grow and learn from others Effort to improve after setback Breines & Chen, 2012
110 self-compassion may increase self-improvement motivation given that it encourages people to confront their mistakes and weaknesses without either selfdeprecation or defensive selfenhancement. Breines & Chen, 2012
111 Micropractice Acceptance Breathing in, I do my best; Breathing out, I let go of the rest.
112 Self-awareness Day 1 Recap Emotional skills are trainable Leadership Empathy Motivation Self-Management Self-Awareness Mindfulness Mindfulness develops selfawareness that enables other Emotional Intelligence domains Self-Awareness: pay attention to the body. From existential to experiential Self-Management: from Self-awareness compulsion to choice
113
114 Practices Summary Mindful Listening Three Breaths Focused Attention Minute to Arrive Open Awareness Noting Head, Body, Heart check-in Journaling Mindful Eating SBNRR Mindful Conversation Acceptance Body Scan
115 Homework Practice 1 minute of focused attention OR open awareness Begin one meal with 3 mindful bites Practice mindful listening
116
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