Mindfulness: An Antidote To Autopilot At Work
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Mindfulness is becoming popular in the context of stress management and developing focus and inner calm. The greatest potential for transformation that mindfulness offers lies in its ability to wake us up from living on autopilot. This webinar offered by the Smith College Executive Education for Women focuses on the role mindfulness can play in bringing more awareness, intentionality, and control so we can make more skillful decisions. You can view a recording of the webinar here: https://smith.adobeconnect.com/p4g9ns9c17o/?launcher=false&fcsContent=true&pbMode=normal
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Mindfulness: An Antidote To Autopilot At Work
- 1. M I N D F U L N E S S A N A N T I D O T E T O A U T O P I L O T A T W O R K S H A L I N I B A H L , P H . D . F O U N D E R M F A C T O R S E A R C H I N S I D E Y O U R S E L F C E R T I F I E D T E A C H E R© M Factor 2015
- 2. O V E R V I E W • What • definition of autopilot • checklist • autopilot’s influence on behavior • Why • nature of mind on autopilot • How • mindfulness as an antidote to autopilot • triangle of awareness • experience mindfulness • neuroscience of mindfulness • inquiry based framework & strategies
- 3. — S O C R A T E S “Wonder is the beginning of wisdom.”
- 4. A R E Y O U M U L T I T A S K I N G N O W ? A U T O P I L O T C H E C K I N
- 5. W H A T I S A U T O P I L O T ‘ A U T O M A T I C I T Y ’ I S E V I D E N C E D B Y T H E B E H A V I O R D I S P L A Y I N G S O M E O R A L L O F T H E F O L L O W I N G F E A T U R E S : 1 . L A C K O F A W A R E N E S S 2 . U N I N T E N T I O N A L I T Y 3 . U N C O N T R O L L A B I L I T Y 4 . E F F O R T L E S S ( B A R G H , 1 9 9 4 )
- 6. A U T O P I L O T ’ S I N F L U E N C E O N B E H A V I O R T R I G G E R U N C O N S C I O U S P A T T E R N S A U T 0 - S E N S I N G - F E E L I N G - T H I N K I N G - R E L A T I N G - D O I N G B E H A V I O R S
- 7. W H Y Y O U R M I N D O N A U T O P I L O T
- 8. W H A T P E R C E N T A G E O F T H E T I M E Y O U R M I N D W A N D E R S A W A Y F R O M T A S K A T H A N D ?
- 9. 4 7 % O F T H E T I M E * *Killingsworth & Gilbert in Science November 2010
- 10. M I N D W A N D E R I N G I N A R E L A X E D S T A T E S U P P O R T S C R E A T I V I T Y
- 11. W H A T P E R C E N T A G E O F Y O U R D A I L Y D E C I S I O N S A R E M A D E C O N S C I O U S L Y ?
- 12. 5 %9 5 % O F T H E D E C I S I O N S A R E M A D E U N C O N S C I O U S L Y * *Bargh and Chartrand in American Psychologist 1999
- 13. A U T O M A T I C I T Y I S U S E F U L B E C A U S E W E H A V E L I M I T E D C O G N I T I V E R E S O U R C E S *Bargh and Chartrand in American Psychologist 1999
- 14. 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 E. Frankl Read more at S T I M U L U S / T R I G G E R B R A I N P R E P A R E S T O A C T A W A R E N E S S O F I N T E N T I O N T O A C T R E S P O N S E / B E H A V I O R 0 ms 350 ms 550 ms Libet 1999
- 15. Automaticity is needed for survival Read more atT I G E R B R A I N P R E P A R E S T O A C T F I G H T O R F L I G H T
- 16. W H A T I S T H E Q U A L I T Y O F Y O U R D E C I S I O N S ? • 5 0 % W A N D E R I N G M I N D (Even when you need to be focused) • 9 5 % U N C O N S C I O U S M I N D (Even when the unconscious mind doesn't serve you) • R E A C T I V E B E H A V I O R S (Even when there is no tiger)
- 17. H O W A W A R E N E S S , I N T E N T I O N A L I T Y & C O N T R O L
- 18. — W I L L I A M J A M E S “The faculty of voluntarily bringing back a wandering attention, over and over again, is the very root of judgment, character, and will. No one is compos sui (master of himself) if he have it not.”
- 19. “ M I N D F U L N E S S I S T H E A W A R E N E S S T H A T A R I S E S F R O M P A Y I N G A T T E N T I O N O N P U R P O S E , I N T H E P R E S E N T M O M E N T , N O N - J U D G M E N T A L L Y ” ~ D R . J O N K A B A T - Z I N N
- 20. T R I A N G L E O F A W A R E N E S S A T T E N T I O N T H O U G H T S B O D Y S E N S A T I O N S E M O T I O N S Intentional & Moment to Moment
- 21. E X P E R I E N C E M I N D F U L N E S S D I S C O V E R T H E S T A T E A N D Q U A L I T Y O F Y O U R M I N D
- 22. N E U R O S C I E N C E O F M I N D F U L N E S S * Attention Attentional Control Reflect & Reframe Emotion Regulation Awareness Self-awareness Associated brain areas Anterior cingulate cortex Prefrontal Cortex, Amygdala Insula, Medial Prefrontal cortex Time Short Term Intermediate Long Term effort Effort To Pay Attention Effort To Reduce Reactivity Effortless Being Mindfulness Meditation Meta-Awareness Intentionality Control *Holzel et al 2011, Tang et al 2015
- 23. F R O M A U T O P I L O T T O M I N D F U L A U T O P I L O T M I N D F U L Lack of awareness Unintentionality Uncontrollability Effortless Meta-Awareness Intentionality Control/Choice Effortless
- 24. M I N D F U L N E S S : I N Q U I R Y - B A S E D F R A M E W O R K T R I G G E R U N C O N S C I O U S P A T T E R N S A U T 0 - S E N S I N G - F E E L I N G - T H I N K I N G - R E L A T I N G - D O I N G B E H A V I O R S T R I A N G L E O F A W A R E N E S S A T T E N T I O N , R E F L E C T & R E F R A M E , A W A R E N E S S
- 25. M I N D F U L N E S S - B A S E D S T R A T E G I E S A T T E N T I O N R E F L E C T & R E F R A M E A W A R E N E S S What do you notice? Can you sustain your attention? Can you suspend arising distractions and come back to the object of attention? What is the quality of attention? Is it gentle and curious? What are your patterns? What are your assumptions? What are other perspectives? What if you stayed with the experience without trying to change it? Can you see the bigger picture with more clarity? A P P L I E D T O A U T O - S E N S I N G , F E E L I N G , T H I N K I N G , R E L A T I N G , A N D D O I N G
- 26. S T R E N G T H E N I N G T H E M I N D F U L N E S S M U S C L E “Only through mindfulness training can we possibly hope that our awareness will be strong enough and reliable enough to assist us in responding in a balanced & imaginative manner when we are stressed.” ~ Dr. Jon Kabat-Zinn
- 27. T Y P E S O F M I N D F U L N E S S P R A C T I C E S • Awareness of Breath • Body Scan • Open Awareness • Mindful Walking • Mindful Listening • Loving Kindness • Mindful Movement (Yoga, Tai chi)
- 28. M F A C T O R P R O G R A M S • Search Inside Yourself (Mindfulness-Based Emotional Intelligence) • Mindfulness-Based Stress Reduction (Health & Well Being) • Custom Programs comprising mindfulness-based strategies and organizational learning Self-Awareness Self-Regulation Motivation - Purpose, Envisioning & Resilience Empathy Compassionate Leadership Mindfulness & Autopilot Nature Perceptions Wholesome Habits Managing Stress Problem Solving Mindful Communications For Example: Introduction to Mindfulness Mindful Communication Resilience Training Mindful Leadership
- 29. C O N T A C T I N F O R M A T I O N Email: Shalini@MFactor.org Website: mfactor.org Mindfulness Community: http://mindfuluniverse.com/ LinkedIn: http://www.linkedin.com/in/shalinibahl Twitter: https://twitter.com/shalinibahl Slide Share: http://www.slideshare.net/ShaliniBahl
Editor's Notes
- 5 – Ashli 10 5 thank you for inviting me and it is energizing to see the great inerest in this topic. How many of you already have a mindfulness practice? When we think of mindfulness what comes to mind? Mostly we associate mindfulness with inner calm, focus, stress management and that is all valid But the most transformative aspect of mindfulness is it develops the capacity to wake up to the present moment and our habitual patterns that don’t serve us Whether as a parent or spouse or at work, mindfulness is the process of reminding us to be present, to be open and curiosu in this moment to fully wake up to the opportunities this moment provides.
- 1, 11 What is autopilot, why do we go on autopilot and most importantly how can mindfulness be an antidote to autopilot What I would like to focus on is your personal experience with mindfulenss so you can see first hand the nature of your mind and also see the possibility of gaining self mastery
- Starting with a deep breath and inviting curiosity and wonderment as we go on this journey together
- 2, 13 Research shows that 90% of people participating in virtual meetings are “multitasking”: doing at least one other thing that is not related to the meeting. For example, you could be checking emails or drinking a beverage etc There is no judgment here, but since multitasking is one fo the things we mostly do on autopilot, I thought we would start with a quick check in and use this webinar as an experiment to explore our tendency or impulse to multitask during the webinar. And of course if you need to to multitask that is ok, just doing it as a conscious choice instead of automaticity. SHARE THE PERCENTAGE FROM THE POLL
- 1, 14 Autopilot also known as automaticity or unconscious mind basically has been defined in psychology to include the following 4 characteristics – no flexibility or choice Conscious mind on the other hand would be mental acts of which we are aware, that we intend (i.e., that we start by an act of will), that require effort, and that we can control (i.e., we can stop them and go on to something else if we choose; Logan & Cowan, 1984). InIn college student as well as community samples, about 45% of the behaviors participants listed in their diaries tended to be repeated in the same physical location almost every day.
- 2, 16 As soon as you come in contact with a familiar situation or environment it will trigger the habitual patterns that will lead to the same behaviors For example, lets say you have weekly meetings with your team, its the same people meeting the same room, it is very likely that you will evoke the same unconscious patterns related to sensing, feeling, thoughts, relating and doing. Taking each of the ways in which we work on autopilot, lets explore what might happen You see some people who you tend to disagree with in the meeting, immediately you will see them through that lens not noticing how they might be in a different frame of mind today, those people may evoke the same feelings in you even before they have said anything, giving rise to thought patterns from the past, and you might not end up listening to what they have to say today because your lens of seeing feeling and thinking has already determined what they are going to say, plus you are preparing to put your argument forth so you are not really listening and you might also be doing other things that you do when you are stressed like drinking coffee etc without really wanting it. All this leads to behaviors that are less than optimal
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- 1, 19 By decision I mean all the big and small choices you are making from getting up in the morning to making your coffee to saying hi to your colleague or not saying hi and the bigger decisions
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- 1, 21 Many of you may know the viktor frankl quote – between the stimulus and response there is space…freedom This saying was substantiated by experiments done by Libet in 1999 which showed that as soon as there was a trigger, your brain prepares to act immediately and your conscious brain becomes aware of that only later and within a few miliseconds after that you act. The space between your brain preparing to act and your action is quite small and if your conscious awareness doesn’t come in soon enough you will act or react
- 1 And we need that ability to react for reasons of survival When we lived in the jungles and saw a tiger we had an inbuilt mechanism in our brain that scanned the environment for threat and as soon as we saw the threat we would go into the fight or flight mode. In todays world the tiger can be a threat to your job, your social status or ego, but the brain still reacts as if it is a tiger
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- 1, 23 Taking a pause to breathe and as William James Often referred to as the father of american psychology reminds us to gather our wandering attention and bring it back to this moment, this webinar
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- 8, 33 1 mt experiment with an attentional training exercise called the Awareness of Breath, paying attention to the sensations of breathing with the attitude of self compassion and curiosity 2 mts AOB 5 debriefing Did you notice your wandering mind? Did you have any control over when and where your mind wandered to? Notice reactivity to this exercise or the wandering mind - A wandering mind is normal, what is important is noticing that and coming back and coming back with the attitude of self compassion What was the attitude with which you approached this exercise – were you gentle and curious? Did you notice the sensations of breathing as opposed to thinking about breathing? What is the quality of awareness now?
- 2, 35 Through mindfulness you are practicing attention, ability to reflect and reframe, and a meta awareness which developing 3 things attentional control, emotion regulation, and self awareness Different parts fo the brain associated with each of these activities and outcomes With respect to time it can be said that we can develop or learn to pay attention in the short term but the practice of reflecting and reframing and the outcome of emotion regulation requires more practice and the meta awareness takes even longer Initially it takes effort to pay attention and reduce reactivity but over time it becomes effortless and who we are, which is what makes the changes sustainable In essence we are developing meta awareness, intentionality and control
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- 3, 39 By bringing attention to the TOA – thoughts, emotions and body sensations, with the attitude of curiosity and non judgment, we are learning to experience each moment with more awareness Taking the previous example of the meeting, next time you go to a meeting if you invite your attention to the TOA to notice what is arising for you – maybe a familiar sensation in the body, a feeling or thought patterns, you can be present to the people through a broader lens of curiosity that is not attached to old patterns, which may allow you to listen to more than what is being said, maybe you notice people’s motivations, their body language or that they are having a particularly bad day and that additional information can guide you to make more skillful choices guiding behaviors that are kind and aligned with the goals of the meeting.
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