mindfulness and self-awareness€¦ · mindful leadership: ... • get acquainted with the basics...
TRANSCRIPT
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Mindfulness and Self-AwarenessMindful Leadership: Coping Mechanisms for Leaders in the Workplace
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Réseau Suisse d’Experts sur le Burnout —5ème Symposium
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Over the next hour…
• Get acquainted with the basics of mindfulness• Understand the link between mindfulness and self-
awareness• Understand the benefits of self-awareness and other
emotional intelligence skills
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Search Inside Yourself
EmotionalIntelligenceNeuroscience
Mindfulness
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Why Are We Here?
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Living in a VUCA world…
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47% Average time spentMind-wandering
70% Leaders report regularly unable
to be attentive in meetings
2% Regularly make time to enhance
personal productivity
Mindful Leadership Institute, 2010
Killingsworth, 2010;
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WhatCan We
Do?
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“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
Emotional Intelligence
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• Self-Awareness
• Self-Management
• Motivation
• Empathy
• Social Skills
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Three Benefits of EIOutstanding Leadership
Stellar Performance
Happiness
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HowCan WeDo This?
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From Autopilot to Awareness
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Calming the mind
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Three Breaths
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Mindfulness = be present
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in the mind, body and external environment,
“Mindfulness means paying attention to what’s happening in the present moment
with an attitude of curiosity and kindness.”
Mindful Nation UK Report
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Mindfulness Research Publications
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Neuroplasticity
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Brewer et al., 2011, image from Ricard et al. 2014
Default Mode Network (DMN)
• Related to mind-wanderingand self-referential thinking.
• Less active during meditation.
• Meditation practice → greater connectivity with attention management regions, even when at rest.
Neuroplasticity:Changes in Attention and Mind-Wandering
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Mindfulness practices• Meditation
= family of mental training practices• Practices
– Focused Attention • Returning attention to a single point
– Open Awareness• Witnessing mental content without getting
carried away by it
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The ability to concentrate one’s attention on a target stimulus or object for any
period of time.
An individual's understanding of the attentional process.
The ability to know when your attention has wandered.
Attention
Meta-Attention
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Breath
Distraction
Notice
Re-focus
Focused Attention Process
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Self-Awareness
“Knowing one’s internal states, preferences,
resources and intuitions.” Daniel Goleman
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Nummenmaa, et al., 2013
Emotional Awareness
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Prefrontal Cortex
Amygdala
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Bechara, et al., Science 1997
Iowa Gambling Task
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10
50
80
Have a hunch
Figured it out
Palms sweat & behavior changes
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EXISTENTIAL
“I am angry”
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EXPERIENTIAL
“I experience anger in my body”
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Body Scan
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Practices covered today
Dedicated:• Mindful Listening• Focused Attention• Body Scan
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Integrated:• Minute to Arrive• Three Breaths
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Practical Applications• Leadership
– EI competencies• Innovation
– Resilience (Design Thinking)• Inclusion
– Unconscious bias• Wellbeing
– Stress, burnout• Values, purpose
– Alignment
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Mindfulness develops
Emotional Intelligence
Leadership
Values & Purpose
Wellbeing
Innovation
Inclusion
Performance
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What did we learn?
• Get acquainted with the basics of mindfulness• Understand the link between mindfulness and self-
awareness• Understand the benefits of self-awareness and other
emotional intelligence skills