Principals Tools and Applications Conference on Mindfulness and the Mind Science of Bias NYS Office of Children amp Family Services March 20 2017 Presented by EnVisions Consulting EnVisions Consulting 2017 ID: 619428
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Mindfulness: Principals, Tools and Applications
Conference on Mindfulness and the Mind Science of BiasNYS Office of Children & Family ServicesMarch 20, 2017Presented by EnVisions Consulting
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How to View Mindfulness
Paying attention with purpose to the present moment
and without judgment
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How to View Mindfulness
…rather than being overwhelmed!
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How to View Mindfulness
RESPOND (Mindful) vs. REACT (Mindless)
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How to View Mindfulness
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How to View Mindfulness
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How to View Mindfulness
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PRESENT = Reset
PAST
FUTURESlide9
Mindfulness Research
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less depression and anxiety
Benefits of Mindfulness
reduced stress and anxiety
lower blood pressure
unlocked creativity
improved memory
less depression
Increased empathy and understanding
skillful responses to difficult situations
heightened calm
decrease difficult emotionsSlide10
Fad or Mainstream?
EducationJudicial SystemChild WelfareClinical CorporationsProfessional SportsNon-profits
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Mindfulness and Brain Science
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AMYGDALA
PRE-FRONTAL CORTEX
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HIPPOCAMPUS
HYPOTHALAMUSSlide13
The
Amygdala Hijack
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AMYGDALA
(EMOTIONAL BRAIN)
Determines if threat / non-threat exists
Initiates fight or flight response
Readies other parts of brain
Regulates hormones & neurotransmitters
PRE-FRONTAL CORTEX
(RATIONAL BRAIN)
Relates present and past experience
Directs and allocates our attention
Enables our empathy and compassion
Reins in our Amygdala
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Neuroplasticity© EnVisions Consulting, 2017Slide15
Is Multitasking Helping Us?
The brain is not designed for multitasking. We’re actually SERIAL TASKING…shifting from one task to another in rapid succession
The average person’s IQ lowers
10%-15% when distracted
Equivalent to LOSING ONE NIGHT’S SLEEP
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Source: Social Caffeine
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Every 8-10 minutes
the average person is interrupted for about 5 minutes or
50% of the workday.Slide16
Multitasking and The Distraction Economy
Experience a 40% Drop in productivity
Take
50% longer to accomplish a task
Make up to
50% More Errors
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How Often We Check Our Phone
70% within an hour of getting up56% within an hour of going to sleep48% over the weekend (including Friday and Saturday night)
51% constantly on vacation
44% said the would experience “great deal of anxiety” without their phone for a weekSource: Leslie Perlow (Sleeping With Your Smartphone)
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Implicit Bias
Involuntary associations we make - either favorable or unfavorable - that are automatically triggered and potentially influence our perception, judgment or action toward others.
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The Brain and Implicit Bias
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Amygdala
Prefrontal Cortex
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Hippocampus
HypothalamusSlide21
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System 1 Thinking (Fast)Continuous scanningShortcuts, impulses and intuitionFast but error proneSystem 2 Thinking (Slow)
Used as needed
Analytical and reason basedSlow but reliableThe Brain and Implicit BiasSlide22
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Our Assuming Brain
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Our Assuming Brain
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STOP Technique
Stop what you are doingTake five conscious breathsO
bserve
your experience (thoughts, feelings and emotions)Proceed with something that will support you; repeat as needed
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Notice, Shift, Rewire
Notice become aware of where your attention is directed Shift redirect your attention to the present momentRewire take 15-30 seconds to experience and reinforce the shift
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Body Scan
Take 3-4 deep breaths (relax the body with each exhale)Notice
Sensations in the body Feet touching the floor Legs against the chairBack against the chair Stomach area (if tense, take more breaths) Hands (if tight, loosen or soften them) Neck, throat and jaw (try to relax them) Take` 1-2 more breaths
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20 Minute Challenge
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Set timer and devote 20 minutes of uninterrupted time for working on a single task
Turn phone on mute
Turn off email notification
Do not look at texts
Do not allow visitors to interruptAt end of 20 minutes – repeat process or take a 5 minute breakExpand to 40 minutesSlide29
Phone Care
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Charge phone in separate
room
Allow notifications from people, not machines
Create a tools-only home screen
Set a.m. time to check phone
Get an ad blocker Slide30
What type of listener are you?Transient
(Distracted)Transactional (Problem Solving)Transformational (Connection)
Source: Overworked and Overwhelmed, Scott Eblin, (
www.eblingroup.com) Focused Listening
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Daily Apps
Adapted from Overworked and Overwhelmed, Scott Eblin
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9 Actions for Life
Anchor your day with a reflective morning practiceThroughout the day, pause to be fully present in the moment before undertaking the next critical task Restore balance (exercise, nutrition, taking breaks)
Schedule “White Space” in your calendar
Review the day’s events at the close of the day to prevent work stresses from spilling into your lifeTake a technology breakBeing fully present upon arriving homeExperiencing your environment while walkingUse traffic as a mindful moment – breathing
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Adapted from Thomas Plante
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Take a Few Moments
Reflect on what impressed you most on the topic of mindfulnessIdentify a few practices you already / might wish to engage in.Discuss with your peers
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