WM Session-2 Overcoming Obstacles

Session 2
Overcoming Obstacles
Autopilot
The Work Mindfulness Institute

Mindfulness Intentions
5 Minute Mindfulness Arrival - Grounding Exercise
– Relax
– Breathe In – Breathe Out
– Focus on the Breathe
– Breathe In – Breathe Out

Neurochemicals carries, boosts and
modulates signals between neurons
and other cells in the body.
More than 100 such chemical
messengers have been identified.
Neuroscience & Mindfulness

Neuroscience
Lizard Brain
External
Stimulus
Amygdala
Hijacking

The present moment Future
“I have to do…”
“ What if…”
Past
“Yesterday I…”

The present moment
PAST NOW FUTURE

Thoughts…
 are a powerful tool
 difficult to “turn off” when not needed anymore
 disconnect us from the present moment
 can become problematic when believed to be true

Mindfulness & thoughts
 thoughts are not facts
 observe vs being caught in a train of thought
 in this moment, there is seldom a problem

This Presentation
1.Focus
2.Autopilot or Automaticity Please
3.Automatic Behaviors
4.Automatic Cycles
OUTLINE

Focus
Attention focuses thoughts and awareness on experience:
 book
 TV
 conversation
 physical pain
 thoughts
1. ATTENTION

2 forces
1.the one which demands attention (internal/external)
2.the one who regulates attention
EMOTION THOUGHT SOUND TV
COMMERCIAL
MINDFULNESS
The Mind
1. ATTENTION

Exercise
Try to stop your thoughts for 2 minutes.
1. ATTENTION

Exercise
What did you experience?
 thoughts demand a lot of our attention
 it is difficult (if not impossible) to stop thoughts by
not trying to think of them
1. ATTENTION

Dealing with thoughts
 over 50,000 thoughts per day
 thoughts can be handy:
creative
new ideas
making plans
1. ATTENTION

Dealing with thoughts
 thoughts can be problematic:
worry
rumination
negative stories about the self
1. ATTENTION

Ways to deal with thoughts
 suppression
 distraction
 challenging
1. ATTENTION

Ways to deal with thoughts
 suppression
 distraction
 challenging{
struggle
rebound
temporary
in head: thinking
1. ATTENTION

Mindfully dealing with thoughts
 observe
 take less serious
 let them pass{
nostruggle
1. ATTENTION

thinking =
attention for
thoughts
thinking
1. ATTENTION

” focus attention to one point
 point = an anchor
 return to this anchor Elephant Training
1. ATTENTION

Examples of anchors
” our breath
 our body
 an object
 a sound
 a smell
Elephant Training
1. ATTENTION

mindfulness =
attention for
the now using an
anchor
thinking
mindfulness
1. ATTENTION

observing =
detachment from
thoughts
thinking
observing
1. ATTENTION

Exercise
“Imagine strolling along a street that you are well-
acquainted with. As you look up, you notice that there
is someone you know on the other side of the road.
You smile and wave, however the person does not
respond. The person continues to walk without giving
you the slightest reaction...”
2. AUTOPILOT or AUTOMATICITY?

Exercise
 As you were imagining, did you notice any of your
thoughts?
 As you were imagining, did you notice any of your
emotions?

Exercise
 thoughts often emerge immediately and automatically
 the mind produces stories
 these stories are often not true

Autopilot or Automaticity
 something we do that we are not aware of
 many behaviors are automatic
 examples: driving, eating, playing the piano, making
gestures, etc.
 built through repetition

Benefits
 fast and parallel processing possible
 mental shortcuts: not necessary to examine all options
all the time (e.g. making certain choices)
 multitasking: little attention is needed for automatic
actions

Disadvantages
”” “We first make our habits,
and then our habits make us.”
- John Dryden
”

Disadvantages
 often difficult to change
 unconscious, therefore not in moment

Disadvantages
some of our automatic patterns cause problems:
 automatic desire for alcohol when in a certain place
(cue)
 automatic negative thinking/rumination when unpleasant
situations occur
 automatically letting emotions guide behavior

Reactivity
3. AUTOMATIC BEHAVIOUR
AUTOMATICSITUATION REACTION

Reactivity
receiving a
snide
remark

Reactivity
sad
feeling

Reactivity
”” How can we change
automatic behavior?
?

Reactivity
””
by increasing attention
!

Mindful Attention
SITUATION REACTION
MINDFUL
ATTENTION

Mindful Attention
SITUATION REACTION
MINDFUL
ATTENTION
What is going on?
What do I feel?
What am I about to do?

Mindful Attention
SITUATION REACTION
MINDFUL
ATTENTION
I am getting angry
I feel tension in my chest
I want to hurt the other person
receiving
a snide
remark
shouting?
staying calm?
walking away?

Mindful Attention
SITUATION REACTION
MINDFUL
ATTENTION
I am getting angry
I feel tension in my chest
I want to hurt the other person
receiving
a snide
remark
CONSCIOUS
CHOICE

Cycles of feeling and thinking
4. AUTOMATIC CYCLES
EMOTIONS
THOUGHTS

EMOTIONS
THOUGHTS
SITUATION
4. AUTOMATIC CYCLES

FRUSTRATION
“I HATE THIS”
TRAFFIC JAM
4. AUTOMATIC CYCLES

BAD EVALUATION
FRUSTRATION
“WHY DID I NOT
WORK HARDER?”
GUILT
“I DON’T WANT TO
FEEL THIS WAY”
4. AUTOMATIC CYCLES

 captured in cycle
 attempting to not feel or think about it: more
captured than before
 cycle determines our feelings
4. AUTOMATIC CYCLES

Leaving the cycle
1. connect to the present moment (anchor)
2. allow feelings to be present
3. notice when thinking takes over again
4. return to anchor
4. AUTOMATIC CYCLES

EMOTIONS
THOUGHTS
SITUATION
mindful
awareness
4. AUTOMATIC CYCLES

Loving Kindness Practice
May I/you be safe
May I/you be happy
May I/you be healthy
May I/you be free from worry

WM Session-2 Overcoming Obstacles

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