mindfulness-based emotional intelligence for leaders

Dyad What do you aspire to in your work? What are some challenges in your work?

Agreements

SIY Mindfulness Emotional Intelligence Leadership Science

SELF-AWARENESS EMOTIONAL AWARENESS PUTTING IT INTO PRACTICE

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 and Mayer, 1990

! Self- Awareness! Self- Regulation! Motivation! Empathy! Social Skills

Stellar Performance

Stellar Tech Workers Achievement drive & standards Influence Conceptual Thinking Analytical Ability Initiative Self-Confidence

Stellar Tech Workers! Achievement drive & standards! Influence! Conceptual Thinking! Analytical Ability! Initiative EQ 4/6 IQ 2/6! Self-Confidence

Outstanding Leadership

Discussion What are the qualities you have observed in outstanding leaders?

Happiness

Right (RPFC) Left (LPFC) A deep sense of flourishing that arises from an exceptionally healthy mind not a mere pleasurable feeling, a fleeting emotion, or a mood, but an optimal state of being.

Self-awareness is a neutral mode that maintains self-reflectiveness even in the midst of turbulent emotions. Daniel Goleman, Emotional Intelligence Mindfulness is paying attention, in a particular way, on purpose, in the present moment, non-judgmentally. Jon Kabat-Zinn, Full Catastrophe Living

... paying attention on purpose, in the present moment, non-judgmentally Jon Kabat-Zinn

A radical shift in the way in which we attend to experience

Evidence-based benefits of mindfulness training Enhanced self-awareness Cognitive flexibility Emotion regulation Decreased stress and anxiety Enhanced focus Greater insight and innovation Increased working memory and attention Clearer perception and cognition Better decision making Empathy and compassion Better overall health and well being

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

Attention Taking possession by the mind, in clear and vivid form, William James Metaattention Attention of attention, the ability to know your attention has wandered

Mind = Snow Globe Calmness Clarity Happiness

Mindfulness%Practice%Process% Intention% Reduce%stress% Focus%more% Increase%well@ being% Follow% Breath% Attention%is % Focused% Open% Calm% Attitude:%self@ critical%or% accepting?% Regain% Attentional% Focus% Distraction% Attention%is % Ruminating%% Worrying% Fantasizing%

Sit like a majestic mountain Sogyal Rinpoche

Attention Training

Reflections & Questions

London

Increased cortical thickness (Lazar et al., 2005)

Pre- Frontal Cortex Amygdala

# hrs. mindfulness meditation Emotional Reactivity (Amygdala) (Brefczynski-Lewis, J.A. et al. 2007)

Attention (Slagter, Davidson, et al 2007)

Less emotional exhaustion, greater job satisfaction. (Hulsheger et al., 2012) Psoriasis heals faster (Jon Kabat-Zin et al., 2012) Improve visuospatial processing, working memory, and executive function (Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., & Goolkasian, P., 2010) Increase Immunity (Davidson, Kabat-Zinn, et al 2003)

SELF-AWARENESS EMOTIONAL AWARENESS PUTTING IT INTO PRACTICE

Emotional awareness

(Nummenmaa et al.2013)

(Bechara et al., Science 1997)

50 Have a hunch 80 Figured it out 10 Palms sweat & behavior changes

Reflections and Questions

Journaling

What I value is

What annoys me is

What supports me to be my best is...

What I aspire to is

Reflections and Questions

Benefits of Journaling Laid-off professionals journaling about their feelings for five days found new jobs at a much higher rate - 68% vs. 27%. (Buhrfeind & Pennebaker, 1994) 49 college students, two minutes journaling on two consecutive days improved mood and wellbeing. (University of Missouri, 2009)

SELF-AWARENESS EMOTIONAL AWARENESS PUTTING IT INTO PRACTICE

Self-Regulation

Compulsion Choice

Self-regulation the process of managing one s internal states, impulses, and resources (Daniel Goleman, Emotional Intelligence)

!"#$%##&'()*+,+('-&.' /#(01&(#2'$3#/#'4('-'(0-5#6' 7&'$3-$'(0-5#',4#('1+/' 8/##.1*'-&.'1+/'01%#/'$1' 5311(#'1+/'/#(01&(#6'7&' 1+/'/#(01&(#',4#('1+/' 9/1%$3'-&.'1+/' 3-004&#((6:'!"#$%&'(&)*#+'

It s NOT Avoiding Denying Suppressing

how to respond to triggers?

Neural Model of Emotion Regulation Regulatory Systems regulation +/- Affective state Fear, anxiety, arousal emotion Threat

Hijack!"#$"%&'()* +%"'#,* Amygdala

body Shallow breathing, rapid heartbeat, sick to the stomach emotions Flight-or-fight response: deer in headlights or emotional outburst thoughts Feeling like a victim, blaming and judgmental, difficulty paying attention

! Stop! Breathe! Notice! Reflect! Respond

trigger* reac>on* reac>on* layers*of** feeling* underlying* feeling* She*tells*me*I*did* something*wrong* Flash*of*anger,** defensive* No'I'didn t ' Blaming** She'is'impossible! ' Weak,*sick*to*stomach* Vulnerability,*selfIdoubt* STOP** BREATHE* NOTICE* NOTICE* NOTICE* REFLECT* RESPOND*

SBNRR

Mindful Conversation

A talks and B listens B loops back. A gives feedback. Iterate until A is satisfied. Switch roles Something that came up during one of the previous exercises Describe a time when you overcame obstacles to be very successful/happy Anything else you want to talk about

Brainstorm