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The role of mindfulness in building a valuesbased society
Barrett Values Centre
- 2014 CTT international conference
Sånga –Säby Sweden
Dr Ola Schenström
The seven levels of consciousness
The role of mindfulness in building a valuesbased society
Who am I?
Some characteristics of todays society
What is mindfulness?
How can mindfulness contribute?
The role of mindfulness in building a valuesbased society
Who am I?
- Personal- Professional- Non profit
- Retreats at Emerald Lake
- Mindfulness work and vision of today
The role of mindfulness in building a valuesbased society
Non profit work
• IPPNW – International Physicians for the Prevention of Nuclear War – Nobel Peace Prize Laureate
• Non Violent Communication
• Pugwash movement – Nobel Peace Prize Laureate
The role of mindfulness in building a valuesbased society
Non violent communication
• Observation Observation
• Feelings Feelings
• Needs Needs
• Request Request
The role of mindfulness in building a valuesbased society
Background
- personal- professional- non profit
- work and vision of today
Retreats at Emerald Lake
• Soul / Living purpose
• Intuition
• Mental
• Emotional
• Physical
The role of mindfulness in building a valuesbased society
Vision and work of today
• ”Towards a mindful society” (schools, healthcare, workplaces, leadership, sports…)
• Training instructors – 650 by now• Training programs internet/smartphones: stress,
anxiety, chronic pain and disease, pregnancy and delivery, support for caregivers
• Virtual classroom• Research at 5 universities• Training programs for leaders, workplaces,
educators
Some characteristics of todays society
• To much to do•An enormous and increasing flow of information•Overload of our senses•Continuous changes•Uncertainty about the future•High speed•Increased level of distractions/divided attention•Increased levels of stress•Less recovery/sleeping disorders increase
•Our times are challenging….
What is mindfulness?
• Attention
• Awareness
• Compassion
Mindfulness-present moment awareness
M
Thoughts
Emotions Bodilysensations
Mindful attitudesCuriosity
Acceptance
Trust
Awareness
Kindness
Ease Patience
Flexibility
MINDFULNESS - A HYPE?
Source: Research Studies with Mindfulness in Title or Topic – Web of Knowedge– Initial Research by Mindfulexperience.org, Update: own research
Research studies on mindfulness (1994 to 2013)
0
100
200
300
400
500
600
700
800
1994 1995 1996 1997 1998 1999 2000 2001 2002 2003 2004 2005 2006 2007 2008 2009 2010 2011 2012 2013
PERHAPS A HYPE – BUT NOT WITHOUT SUBSTANCE
Mindfulness at World Economic Forum Davos
• New technology – hyperconnectivity – fast pacedlives disconnects us more and more from ourselves
• New challenges – require more self awareness and emotional intelligence of leaders to be successfull
• New Science – breakthrough in cognition science –especially mindfulness impact on brain plasticity
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Mindful of what?
• The body – posture, movements• Thoughts – mental processes• Feelings and emotions• My assumptions and values• The world around me• Other people
Why mindfulness works
Mindfulness training gives us:
• More accurate perception of the actual situation.
• Reflective awareness of how we respond to situation: accept and regulate our thoughts and emotions.
• Greater clarity of personal values that governs our actions.
• Greater flexibility in choosing how to respond and act.
Neuroplasticity- the effect of training
Right Prefrontal cortex”negative emotions” :• irritation• anger• sadness• fear• fight or flight• anxiety
Left Prefrontal cortex”positive emotions”:► joy► enthusiasm► interest► curiosity► happiness► calm► compassion
Mindfulness training
MindfulnessI. Focus
•Calm•Relaxed•Alert•Emotionably stable
II. Open awareness– insight
•Seeing new connections– increased creativity•Making wise choices– family, work, health…•Direct your energy•Oversight•Control
How to be mindful
• Openness/receptivity – what is going on?
• Attitude – how am I responding?
• Values – making a choice – what is important/creative?
• Attention – where is my focus?
• Intention –where am I going?
Two forms of self awareness
Referens: Farb et al., Social Cognitive and Affective Neuroscience, 2007
Conceptual- Dorsomedial PFC- Ventromedial PFC
Embodied- IPL- SII - Insula- Lateral PFC
Mindfulness mechanisms
• Increased self awareness– thoughts, emotions and sensations•Increased self-control
• More consious choices – less ruled by autopilot and impulses
• Acceptance of inner experiences – not fighting with them
Reactive or proactive?
StopObserveAcceptRespond
Reactive
Proactive
Stimulus Respons
Take action
Let go
Stimulus
S R
Mindfulness a prerequisite for building a values based society?
We become what we culitvate!
The seven levels of consciousness
Mindfulness a prerequisite for building a values based society?
By cultivating:
• Attention• Awareness• Compassion
The role of mindfulness in building a valuesbased society
• Decreases stress levels• Increases positive emotions• Increases working memory• Open to - and prepared for change• Increases neuroplasticity• Change of habitual patterns• Aware of- and open to difficult
experiences• Keeping balance under stress
The role of mindfulness in building a valuesbased society
Cultivate mindfulness /compassion
through meditation
10-20 minutes/day!
The role of mindfulness in building a valuesbased society
Making it a habit:
• Stepping out of autopilot• Being aware of and open to
difficult emotions • Daily reminders of core values
• Reflecting over our core values –-Family-Work Aligned? Balance?-Society
Building a mindful and a values basedsociety
What are the arenas?
• School/educational system
• Workplaces
• Leadership development• Sports
Building a mindful and a values basedsociety
What are the tools?
• Simple
• Easy to work with
• Specific to target group
• Meaningful, interesting and fun
The seven levels of consciousness
The role of mindfulness in building a valuesbased society
Living our highest valuesrequires
• Attention• Awareness• Compassion
= Mindfulness
The role of mindfulness in building a valuesbased society
...and we will allways be imperfect…
Discoveries from neuroscience
• Full focus thinking – 2-3 hours per day
• Small increase in negative stress – cause great losses in creativity
• Negative mental states gets stuck – creates tunnel vision ► Good relationships the basis of thinking and achievement
• Mindfulness training increases working memory and attention
• Mindfulness training increase ability to regulate emotions
• Mindfulness training improves relationships and compassion towards self and others.
Neuroplasticity- the effect of training
