Mindfulness and Leadership

Creating the Mindful Leader

Clinical Apps and Support

Division of Information Services

Agenda The workshop will cover:

◦ The concepts of Mindfulness and Mindful Leadership◦ Mindful communication◦ Learning to take a Purposeful Pause◦ Cultivating leadership excellence by training the mind

Mindfulness A psychological quality that involves bringing one's complete attention to the present experience on a moment-to-moment basis

Components:◦ Deliberate attention and a focus on immediate experience◦ An orientation of curiosity, openness, and acceptance

What Does it Mean to be Mindful?

Mindfulness - Google Images

(artist unknown)

So what is your level of awareness of what is occurring in the present, simply, what is taking place?

Mindfulness Scale Dispositional mindfulness is an innate characteristic reflecting an individuals' natural occurring ability to inhabit this intentional stance of awareness (Brown and Ryan, 2003). Mindfulness offers a perceptual, rather than cognitive or affective presentation of the current moment as it is.

Study participants who scored high on the self-report Mindful Attention Awareness Scale (MAAS) were healthier on four of the American Heart Association’s seven cardiovascular indicators (smoking avoidance, physical activity, body mass index—and belly fat, and fasting glucose) and on the overall cardiovascular health composite score.

MAAS norms to date: Normative information on the trait MAAS is available for both community adults and college students, as follows:

◦ Community adults (4 independent samples): N = 436; MAAS M = 4.20, SD = .69. ◦ College students (14 independent samples): N = 2277; MAAS M = 3.83, SD = .70

Preparing for Mindfulness: COAL Curiosity Open mindedness Acceptance Love

Patience A beginner's mind Non-judgmental Non-striving Trusting Accepting Letting go

Attitudes for Mindfulness

Experiential Exercise

Buddhist tradition Western influence Mindfulness as a secular practice

History

Understanding Mindfulness: Streams of ConsciousnessPrimary sensing self - immediate, experience dependentSecondary narrative self - adds prior learningObservational, witnessing self - an awareness of both sensation and narration

The origins of modern mindfulness research MBSR program developed in 1979 for patients with chronic pain Program components (30 hrs)8 weekly sessions + homeworkMeditation practices, yoga body awareness

Mindfulness-Based Stress Reduction (Jon Kabat-Zinn)

Reductions in pain Reduced "rumination" Reduced anxiety and fatigue Improved sense of well-being Enhanced sense of coherence

MBSR: Results

Neuroanatomy

Enhancing Neural Networks

• The regular lattice network – task efficiency• The real, or “small world” network – the brain as an example• The effect of meditation on network architecture and efficiency• Brain architecture becomes more chaotic in neurologic disease

The Physiology of Mindfulness• Changes in brain structure seen after only 8 weeks

In beginners . . .◦ Increase in medial prefrontal cortex activity, mild increase in areas processing

emotion and mind-body connections◦ In experienced practitioners: Decrease in medial prefrontal cortex activity +

enhancement of areas connected with emotion and mind-body awareness◦ Medial prefrontal regions = executive functions

Other Brain Changes - Neuroplasticity

Mindfulness switches attention back from mental description to direct awareness

The awareness of the switch enhances your "observant witness" The reorientation process makes new neural pathways

◦ Improvements in short term memory◦ Improved ability to resist distraction

Telomeres and Aging

Mindfulness, Aging and your DNA

Role of telomeres◦ Promote chromosomal stability◦ Shortening of telomeres occurs with aging and stress◦ A marker of disease risk, progression, premature mortality – and may predict

cancer

Telomerase = repairs and maintains telomeres◦ Measuring telomerase is a quick way to look at telomeres

The combination of MBSR, meditation, and a plant-based diet increase telomerase

Stress and Aging Perception of stress related to threat analysis and rumination

High threat activity linked to adverse health outcomes

Mindfulness is an antidote◦ Encourages accurate appraisals◦ Decreases rumination◦ Increases sense of control

Mindfulness for Clinicians Physician studies show:

◦ Dramatic reductions in burnout◦ Higher rates of patient-centered communication◦ Improved patient satisfaction scores◦ Renewal of "joy of medicine"

Effective for work groups

Lasting change?

Example: the exam door exercise

S Stop what you are doing

T Take a deep breath

O Observe your surroundings closely

P Proceed to do the next important thing

Acronym Exercises

R – recognize what is actually occurring

A – accept this reality

I – investigate your feelings

N – non-identification! You are not your feelings

The R A I N Acronym

Image: netanimations.net

Mindfulness 101:Solutions to Daily Life

River inlet – Oak Harbor, Ohio

“The 1-MC garage is driving me nuts”

• Too crowded – Parking office unresponsive• Parkers are over the lines• Unsafe speeds• Not paying attention to pedestrians• Distracted driving• Poor design• Oversized vehicles illegally parked• Lurkers and stalkers• Too much visitor parking• My EZ-Tag only works intermittently• (etc….)

Mindfulness and the 1-MC Garage

• Deep breaths on approaching the garage

• Hands on the steering wheel• Feel the curves• Maintain visual

concentration• Park on a floor with ample

spacesColorado trail

What is a Mindful Leader?“WHAT YOU RESIST, PERSISTS.” – CARL GUSTAV JUNG

MindfulnessMindfulness is BEING in thehere and now, being present,

being mindful.

It is NOT being lost in thoughtdistracted, or overwhelmed

by difficult emotions.

Andy Puddicombe

If you can remain perfectly calm in traffic…

If you see others succeed without a tinge of jealousy,

If you can love everyone around you unconditionally,

If you can always be cheerful just where you are

You are probably …

A dog . . .

So why become a Mindful Leader?  •To see things the way they really are•To pay attention non-judgmentally in the present moment

So how can Mindfulness help leaders?To date, there is little research evidence around the application of mindfulness to leadership (Bryant & Wildi, 2008). But drawing on what is known of its effectiveness in other fields and for human life in general, we confidently surmise that applying mindfulness in leadership contexts will be considerably beneficial. Because mindfulness training focuses on how leaders use their attention, it is not just another construct to stand alongside the many other arms of leadership research and practice, but both a perspective and a systematic method that helps leaders better understand and transform their own minds. Such an internal shift changes both how a leader sees the world, how she potentially acts and the results those actions bring about.

“You cannot manage other people unless you manage yourself first.” – Peter F. Drucker

Why Does Mindful Leadership Matter?

Leaders trained in Mindful Leadership know how to combine their traditional business and leadership skills and hard-won experience with their training of the mind. Mindful leadership practices and exercises have taught them to notice the strong pull to react, the mind’s propensity to narrow the focus when under stress, the dynamics of difficult conversations that can sometimes be resolved by reaching the lowest common denominator to gain agreement, rather than the most skillful choice, and the negative effects of information overload. When people talk about how their choices change when they take a purposeful pause, or how their ability to see their own filters and ‘story-telling’ helps them to find clarity and focus in the midst of the chaos, other people become intrigued. Speaking about their experience to a friend or colleague is an act of generosity. Leaders share the wealth by helping spread the word.

Mindful Leadership can be used to:

1. Improve strategic thinking2. Stay attentive to the present, not the past or future3. Minimize auto-pilot4. Respond with clarity under pressure5. Listen to ourselves and others6. Hold ambiguity until a better time to make a decision7. Prioritize work8. Learn to stay focused on a project from beginning to end9. Engage/Reengage employees10. Have difficult conversations11. Eliminate unneeded tasks12. Hold effective meetings13. Reduce errors14. Create the space for innovation

Research-Supported Benefits of Mindful Leadership TrainingImproved ability to stay focused

Greater clarity on what’s most important

Enhanced performance and productivity

Greater ability to lead authentically

Improved judgment and decision-making

Enhanced team performance

Greater innovation and inspiration

Increased ability to effectively deal with stress

Greater resilience and ability to sustain high performance

Improved health and well-being

Technical & Adaptive Leadership Two classes of challenge that leaders are likely to face: technical problems and adaptive ones (Heifetz, 1994) Adaptive challenges are especially difficult. They call into question existing roles, orders and

hierarchies. As a result, they are often stressful. Stress reactions are instinctive, automatic survival mechanisms that mobilize energy to adapt to a potential threat (Greenberg, Carr, & Summers, 2002)

Mindfulness teaches leaders to rely not just on analytical resources and strengths, but to intentionally cultivate and strengthen the mind’s capacity to be fully present.

In doing so, leaders begin to see, hear and think with greater clarity, and improve their decision-making abilities

Mindful Leadership Mindfulness is a state of being fully

present, aware of oneself, and sensitive to one’s reactions to stressful situations.

Leaders who are mindful tend to be more effective in understanding and relating to others and motivating them toward shared goals.

Mindfulness Underpins People Management

Active listening Positive Feedback Corrective feedback Coaching Influencing Meeting Processes Career counselling Creating a performance culture

Awareness of StaffMindfulness helps you to become aware of thecapability, capacity and competence of your staff

Our Lack of AwarenessWe see what is not thereWe don’t see what is thereWe hear what we choose to listen toWe don’t hear what we don’t attend to

Mindlessness Have you experienced the mindless hug or mindless “service”?

Have you spoken to someone who is not there (physically present, but mentally elsewhere)?

How often have you “gone through the motions” – when “listening” to someone?

WE are ALWAYS THINKING Analyse Synthesize Criticise Generalise Catastrophize Rationalize Summarise

46.9%

We need to be AWAREAware of ourselves – check in on our 6 sensesAware of self-perception – self compassionAware of others – compassionAware of nature – appreciation and gratitude

Insight and ActionTo look is one thingTo see what you look at is anotherTo understand what you see is a thirdTo learn from what you understand is something elseBut to act on what you learn is all that matters.

The Lizard Brain“The lizard is a physical part of your brain,the pre-historic lump near the brain stemthat is responsible for fear and rageand reproductive drive…

The amygdala isn't going away. Your lizard brain is here to stay, and yourjob is to figure out how to quiet it andignore it.” Seth Godin

How to Develop Mindfulness as a Leader

MINDFULNESS PRACTICE

So, what can you do right now?•Throughout your day take a minute to stop whatever you are doing, sit back and center your attention on your breath. This means really feeling your breath. For each in-breath feel your body coming alive and with each out-breath let go of everything.

•Practice being fully present whether you are listening to a team member, working on a strategic plan, thinking (this may sound paradoxical but there is a vast difference between mindful thinking versus compulsive and unconscious thinking), or preparing for a presentation. Simply give whatever you are doing your full attention

Mindfulness PracticeMindfulness practice iscoming to our sensesboth literally and metaphorically.

Jon Kabat-Zinn

Managing Reactive EmotionsLeadership is a social enterprise where relationships are key for getting things done. Quality of relationships matter. Perceiving Reality Beyond One’s Blinders

Mindfulness TipIf you are getting frustrated, unfocusedor your mind is becoming “racy”, try to takea moment to tap into your favouritemindfulness technique.

This can be a video, music, relaxationexercise, attention to your breathingor listening awareness – whatever worksfor you in the moment.https://youtu.be/nj2ofrX7jAk

Stories How often do we miss the stories

of people – their past, present and future.

We see ourselves as the center of the Universe – we are the central reference point.

One aspect of mindfulness is being present, and interested enough, to hear the stories.

Mindful Culture To be mindful is to become susceptible to learning anxiety. And anxious people need what Edgar Schein calls “psychological safety.”

Mindfulness requires continuous, ongoing activity. We are not talking about a “safety war” that ends in victory. We are talking instead about an endless guerilla conflict.

Louie Schwartzberg Award-winning photographer, cinematographer, and film director

Time-lapse photography (1 month to do 4 mins of film)

Lived in the woods

Had little money or resources but had time and a sense of wonder

Developing “The Happiness Project”

https://youtu.be/MQiszdkOwuU

Louie Schwartzberg on MindfulnessBeing present and observant is also thefirst step toward being mindful.

When you are mindful it opens your heartto beauty and compassion for humanity asyou recognize that in nature it is all connectedand since we are a part of nature we areconnected to each other as well.

Nothing in nature survives withouta relationship to another living thing.

“Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habit. Watch your habits; they become character. Watch your character; it becomes your destiny.”- Lao Tzu