Grow Mindfulness – Page 74 – By Dr. Ron Passfield

Being Mindful of Social Learning and its Impact on Our Behaviour

Social learning is learned behaviour that results from observing, modelling and imitating others. We observe what others have done and note the consequences – this, in turn, influences our own behaviour.

We constantly seek to learn from others’ experiences through reviews on social media such as Facebook, Yelp, eBay and TripAdvisor. We want to know what people thought of a movie, a restaurant, a seller or an overseas destination.

The problem arises when we follow others behaviour uncritically. As Tali Sharot observes:

Our instinct is to imitate the choices of others, because we assume that others have information we do not. However, other people’s decisions can stem from considerations that are irrelevant to us. We need to be careful when following other’s choices, mindful that they may not be right for us. (Tali Sharot – The Influential Mind, 2017, p. 160; emphasis added)

As we grow in mindfulness we can become more discerning and better able to evaluate social learning and its impact on our own behaviour. Being mindful in this way enables us to reflect-in-action and change our behaviour when we are engaging in learned behaviour that we perceive may have undesirable outcomes.

Image Source: Courtesy of Bess-Hamiti on Pixabay

Do You Ever Stop to Watch the Sunset?

In a previous post, I discussed the benefits of being still – stopping the rush of our busy lives.

Sometimes, there is beauty before us and we fail to stop and look – we often do not see the sun setting on our day.

Each sunset produces an astonishing palette across the sky – a unique combination of colours and shapes that are often awe-inspiring. Every day we are offered a different vision as the sun sets. How often do you stop to see what is offered to you so freely?

We are so caught up with things to do that even if we want to stop to look at the sunset, we feel the pressure to keep moving and doing – we experience time pressure that shapes so much of how we live our lives.

Paulo Coelho, in his inimitable style, catches this tension perfectly when he describes how the central character in one of his books, Brida, experiences this challenge:

Whenever she sat still, just looking at something, she got the feeling that she was wasting precious time when she should be doing things or meeting people. She could be spending her time so much better, because there was still so much to learn. And yet, as the sun sunk lower on the horizon, and the clouds filled up with rays of gold and pink, Brida had the feeling that what she was struggling for in life was exactly this, to be able to sit one day and contemplate just such a sunset. (Brida, 2008, p.112)

Therein lies the challenge for us each day. We can stop and look at the sunset as a form of mindful practice or carry on with our busy lives. Each sunset offers us the opportunity to grow in open awareness and mindfulness.

Image Source: brigitteforum on Pixabay

Trees as Sources of Meditation

Every tree is different – it has its own aura, energy field, colour, shape, life story and natural beauty.

Individual trees can be a great source of meditation – they embody many of the dilemmas of human existence.

It’s Jacaranda time in Brisbane when these trees cover the city with their purple blossoms. It is also a time of dread for many children because it signals the approaching period of school exams.

I am reminded that some time ago I wrote a poem about Jacarandas when meditating on a particular tree.

The poem goes like this:

Radiant Beauty

Resplendent purple, a carpet of colour

Fully clothed in regal garment

Refreshing hue, eye-catching glow

Noticed from above and below

Radiant beauty, swiftly shed.

The Jacaranda tree was standing in the middle of a park covered in its distinctive purple blossoms – resplendent purple, fully clothed in regal garment.

Wherever you walk in Brisbane at this time of the year you will be walking below the refreshing hue and eye-catching glow of the Jacaranda. It’s an amazing sight when seen from below. It is even more amazing when seen from above –noticed from above and below. From the air, the whole city appears carpeted in purple.

One of the characteristics of this type of tree is that its purple blossoms last for such a short time – radiant beauty, swiftly shed. It is a constant reminder that human beauty is ephemeral – so transitory, yet pursued endlessly by many people as if it defines a person’s worth.

As the Jacaranda trees shed their purple blossoms, they create a carpet of colour as illustrated in the image below:

If we grow in mindfulness through meditation and other mindful practices, we will be able to see beyond transitory, external beauty and see the real essence of a person. We will learn to value each person’s uniqueness and their life story – just as we learn to value our own.

Image source:

Park Bench by Indy24 on Pixabay

Mindful Walking on the Inside

In a previous post, I discussed various ways of mindful walking with an emphasis on walking outdoors. Here I want to focus on a simple approach to mindful walking that can be used indoors, particularly when you are time-poor.

The basic process for mindful walking indoors is as follows:

Work out where you are going to walk from and to
Stand with your feet apart and be conscious of the soles of your feet on the floor
Ground yourself mentally and physically
Lift your right foot slowly
Place the heel of your right foot slowly on the floor
Gradually lower your foot so that the sole of your right foot is slowly flattening on the floor
Lift your left foot slowly
Place the heel of your left foot slowly on the floor
Gradually lower your foot so that the sole of your left foot is slowly flattening on the floor.

Repeat steps 4-9 keeping your mind focused on your walking action. You can start with your left foot if this is your preference.

As you become more conscious of mindful walking and begin to practise it indoors, you will notice many opportunities that arise where you can take a few minutes to practise, e.g. while waiting for the jug to boil, or waiting for your partner or children to get ready to go out. You will also become more conscious of your walking when outdoors.

So often we “race from pillar to post” thinking about something we have to do or have failed to do or done wrongly. We rush everywhere, even in our own home.

Mindful walking enables us to slow down, to be more conscious of the present and to appreciate what we have. It can help us to reduce anxiety about the future and depression about the past. It leads to peace, contentment and lowered stress. With a clearer mind, you may also experience increased awareness and insight.

Mindful walking indoors is a simple, time-efficient way to grow mindfulness and to keep things in perspective.

Image Source: Courtesy of Pexels on Pixabay

Grow Your Influence by Letting Go

In a previous post, we discussed how mindfulness helps us to increase our sense of control over our internal environment and responses to external stimuli. However, there are times when we have to give up control over our external environment to enable others to gain a sense of control over their work or environment.

A fundamental dilemma in life is that to grow our influence we need to let go. If we become too controlling, we get compliance from others but lose their commitment and energy – ultimately things get out of control.

If you are a manager or someone who has the power to delegate tasks to others, it is very difficult to let go. However, if you fail to do so, your influence contracts, rather than grows.

We are afraid to let go because:

things might get out of hand
the other person does not have the knowledge or skills to do the task
other people may not have our level of knowledge or skill
we do not want to be embarrassed by the mistakes or failures of others
other people cannot do the task as well as us
we get a buzz from achieving things ourselves
we like to do things within our comfort zone, rather than things that challenge us.

All of these reasons for not letting go can be challenged but they often serve as barriers to delegating to others – in the final analysis, they can be seen as excuses. The net result is that we end up overworked and other people are deprived of the opportunity to grow and develop, to achieve outcomes that are valued, to experience satisfaction for a job well done – importantly, if we retain control we limit their sense of agency and capacity to contribute.

Neuroscientist Tali Sharot maintains that “control is tightly related to influence” and influence expands when we provide others with a sense of agency – the capacity to control their environment, power over the way things are done. She argues:

The message, perhaps ironically, is that to influence actions, you need to give people a sense of control. Eliminate the sense of agency and you get anger, frustration, and resistance. Expand people’s sense of influence over their world and you increase their motivation and compliance. (The Influential Mind, 2017, p. 87)

To give up control, however, we have to be in control of our own emotions and responses. We have to manage our fear of loss of control over our immediate external environment by managing our internal environment. As explained in the previous post, as we grow in mindfulness, we grow in the capacity to develop control over our own emotions and responses.

Tali Sharot suggests that “there is nothing more terrifying than giving away control to another human being” and “this is why many managers feel the need to micromanage their teams”. She offers advice to managers that resonates with developing mindfulness and awareness:

It is difficult to let go, but awarness can help. Understanding why we are the way we are, and being conscious of our deeply rooted drive to make decisions, may help us hand over the wheel once in a while. With awareness comes the understanding that giving away control…is a simple but largely effective way to increase people’s well-being and motivation. (The Influential Mind, 2017, p. 103)

She discusses examples of research projects in different contexts that provide evidence of the effectiveness of the fundamental principle of letting go to empower others by giving them a sense of agency. One particular research project that resonated strongly with me was one involving the elderly in a nursing home where the fundamental questions framed by the researchers, Rodin and Langer, were:

What if the residents of a nursing home were given more choices, more responsibility, and a greater sense of agency? Would they become healthier and happier?

To test these questions, the researchers set up an “agency floor” and a “no agency floor” where the former were given control over a range of decisions – a sense of agency not provided to the latter floor. The results are described by Tali Sharot as follows:

Three weeks later, when Rodin and Langer assessed the nursing home residents, they discovered that those individuals who’d been encouraged to take more control over their environments were the happiest and participated in the greatest number of activities. Their mental alertness improved, and eighteen months later they were healthier than the residents on the “no agency” floor. (The Influential Mind, 2017, p. 97)

Wesley Mission has taken the idea of agency in aged care to another level through their mission of “promoting choice, independence and community welfare” within their aged care facilities.

Reflection

So if we learn to let go through developing mindfuless and awareness, we will be able to grow our influence by giving others a sense of agency and control over their environment – and contribute substantially to their health, well-being and happiness.

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Image by John Hain from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Mindfulness – Control, Health and Happiness

One of the benefits of mindfulness is that it develops our sense of control. To use an analogy, we begin to realise that we are the one pushing the buttons – our buttons are not being pushed by others, events or the environment.

As we grow in mindfulness, we begin to experience control over our emotions and our responses. We are less at the mercy of our triggers, panic attacks and other sources of stress. We develop a growing sense of control over ourselves and our environment.

Mindful breathing, for example, is just one practice that enables us to gain control – control over our breathing which is essential to life.

In her 2017 book, The Influential Mind, neuroscientist Tali Sharot argues that:

The brain has evolved to control our bodies so that our bodies can manipulate our environments…Our biology is set up so that we are driven to be causal agents; we are internally rewarded with a feeling of satisfaction when we are in control, and internally punished with anxiety when we are not. (p.102)

Tali Sharot demonstrates through research findings that we have a very high need for control. She maintains, for example, that aerophobia – the fear of flying – is essentially about the loss of control, we are in the “hands” of the pilot and the plane. She suggests that suicide is an extreme response to the sense of being out of control, unable to control anything in one’s internal or external environment.

Tali Sharot draws on further research to argue that “people who feel in control are happier and healthier” (p. 95). As you practice mindfulness, you increase your sense of control over your internal and external environments and enhance your health and happiness.

The more you practice mindfulness, the more you experience the sense of being in control and realise the positive benefits of mindful practice.

Image Source: Courtesy of Lazare on Pixabay

Do You See What I See?

It is highly unlikely that you see what I see or what other people might see.

So much of what we see is filtered by our past experience and our thoughts and emotions generated by those experiences. So, what each of us see when experiencing a scene like the picture in this post of the Manly foreshore at sunrise, might be very different.

If you are a runner you might focus on the runner in the foreground, the idyllic environment for their run and their running style. If you have recently visited Stradbroke Island, you could be looking at the island in the background and searching for the tell tale sandhills while remembering an enjoyable aspect of your visit there.

If you have experienced a tsunami, the water and its calmness might remind you of your horrifying experience that followed in the wake of a calm sea. Instead of calming you, the scene might generate fear in you.

If you love trees you might focus on the different varieties of trees along the shorefront or notice the bright aura of the fir tree in the foreground. If you have an interest in photography, you might critique the photo itself and its technical aspects of shade and light, contrast, background and foreground, positioning of key elements or the impact of the rising sun illuminating the image. A landscape artist could be deciding whether to paint the scene in its totality or to focus on the trees.

If you are inwardly focused and preoccupied with worry or concerns about the day ahead, you might be unaware of what is actually in front of you.

What we attend to influences what we see or don’t see. Our attention, in turn, is influenced very much by what has happened previously in our life and/or what is happening now for us.

Jon Kabat-Zinn has this to say about our limited perception and the influence of our thoughts and emotions on what we actually see:

Instead of experiencing the bare actuality of our senses, we are more experiencing our life through our thoughts about our experience – our preferences, likes, dislikes, our worries, concerns or addictions, and in a sense not fully inhabiting the full spectrum of our innate capability.

This is one reason why open awareness is a very important mindful practice if we want to grow in mindfulness and reach our full potential. Otherwise we can be lost in our thoughts and miss the world around us, its richness and beauty.

Image source: Copyright R. Passfield

Manage Your Morning Panic Attacks

If you experience a panic attack when you wake in the morning, it is extremely difficult to manage your reaction.

Deep breathing may be virtually impossible because you are so agitated. Trying to reframe the situation – think differently about the cause of the anxiety and resultant panic – is impossible because you do not know what set off the panic attack. The anxiety that set off the panic attack is the result of something you experienced in your sub-conscious while you were asleep.

Normally when we are awake, we can isolate a thought or event that generated fear and anxiety in us. When you awake with a panic attack, you are incapable of isolating the cause.

Mel Robbins suggests an approach which could help you manage a morning panic attack. The steps she suggests are:

get out of bed (the physical act of moving will help your body experience a “moving away” from the cause of the anxiety).
Think of something – an event/location/person – that generates pleasure and enjoyment for you (e.g. you might visualize a relaxing beach scene)
Stay with this vision as you count backwards from five – then say to yourself that you are excited to be at the beach (you are giving your mind a reason for the positive arousal that you feel – a way of replacing the fear reaction that caused the panic attack).

Mel Robbins explains the steps in detail in the following four minute video:

As you develop your mindful practice in other times and arenas of your life, you will grow in mindfulness and spend less time being anxious about the future because you will be more grounded in the present. Daily mindfulness practice will gradually erode the root cause of your anxiety and panic attacks.

Image Source: Courtesy of geralt on Pixabay

Who is in the Shower With You?

Jon Kabat-Zinn, in discussing sensory awareness as an aspect of mindfulness, asks the question, “Who is in the Shower With You?”

He makes the point that our minds are always wandering – even when we are in the shower. We could be thinking of a conflict with someone at work, a criticism from the boss or poor performance by a colleague. In consequence, we are not attending to the physical sensation of the water on our skin – we are someplace else, basically at work.

Jon Kabat-Zinn suggests that sometimes our whole work team is in the shower with us as we reflect on a meeting while showering – who said what about what issue, what conflicts arose, what we are committed to do in the future, what changes are coming up.

He argues that we cannot access the healing power of mindfulness, if we are not present and fail to be aware of our sensory perceptions – the major theme of his book, Coming to Our Senses.

In the following video, Kabat-Zinn discusses other ways that we can become aware of our surrounds and our senses. He maintains that to grow in mindfulness and access the healing power it generates, we need to come to our senses, both literally and metaphorically.

Image Source: Courtesy of tookapic on Pixabay

Start Your Meeting With Reflection Time

When we arrive at a meeting, our thoughts are often elsewhere rather than in the room – with the unfinished task we have just left, the things that we have to do, the work that will not get done as a result of the meeting.

So we do not have a meeting of minds, because the minds of people “present” are elsewhere – we have a physical collection of people. People are not present in the sense that their attention is not fully on the meeting, its purpose and goals.

What exacerbates this situation is that many people “at” the meeting are checking their phones for their latest emails or social media updates, doing their to-do lists or planning another activity. This multitasking in itself is both personally injurious (can cause inflammation of the brain) and contaminates the meeting (inattention spreads).

What some organisations are starting to do now is to begin their meetings with a short reflection time (5-10 minutes) so that people can become grounded and really present. Besides helping people to become focused on the meeting and its purpose, this reflection time reminds people why they are at the meeting and the need to attend to (pay attention to) what is going on.

At a recent mindfulness conference, a group of digital designers from a bank decided then and there that they would start their meetings with a ten minute reflection time. They realised the power of reflection to develop focus and release creativity.

If you do build in time for reflection at the start of a meeting you will experience a heightened level of focused energy and strengthening of team spirit. You will also be more productive as a team. Residual resentments about missed opportunities will be less likely to contaminate the meeting process.

Starting your meetings with time for reflection also helps your team to grow in mindfulness and focused attention so that the benefits flow beyond the meeting.

Image Source: Courtesy of ForMyKerttu on Pixabay