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S H A L I N I B A H L , P H . D .
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O V E R V I E W
• What
• definition of autopilot
• checklist
• autopilot’s influence on behavior
• Why
• nature of mind on...
— S O C R A T E S
“Wonder is the beginning of wisdom.”
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*Bargh...
Between stimulus and response there is a space. In that
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Mindfulness: An Antidote To Autopilot At Work
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Mindfulness: An Antidote To Autopilot At Work

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. 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. 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. 3. — S O C R A T E S “Wonder is the beginning of wisdom.”
  4. 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. 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. 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. 7. W H Y Y O U R M I N D O N A U T O P I L O T
  8. 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. 9. 4 7 % O F T H E T I M E * *Killingsworth & Gilbert in Science November 2010
  10. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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

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