Developing Confidence through Mindfulness and Reflection

Rick Hanson, in a podcast interview on the topic Confidence or Narcissism?, focused on the fact that many of us confuse confidence with narcissistic tendencies –  in summary, being self-absorbed and pursuing the need to be valued in the eyes of others.  He suggests that our behaviours often derive from adverse childhood experiences where we have been deprived of what he calls, “narcissistic supplies” – a deprivation of expressions of love and appreciation for who we are, not for what we might achieve or become.  Later in life, we try to fill the gap left by this deprivation by seeking to draw attention to ourselves or pursuing self-interest at the expense of everyone else.

Rick suggests that one way to fill the gap is to be mindful throughout the day whenever we experience something that is self-affirming, e.g., an expression of gratitude, and to savour this in the moment.  He also recommends loving kindness meditation towards others who are engaged in extreme narcissistic behaviour – recognising that their bullying, belittling, and blaming behaviours are often the result of a deficit (not receiving positive affirmation in their younger years). Mindfulness meditation can increase our awareness of our own narcissistic tendencies, build a genuine confidence born of appreciated positive affirmations and help us to understand what drives behaviour that is perceived as “over-confidence” or “superior conceit”.

The disabling effect of negative self-stories

Negative self-stories can undermine our confidence, lead to procrastination and act as a barrier to creativity in our life’s work..  These can have their origins in parental messages, schoolyard experiences, workplace exchanges or other environment influences.  They are below awareness and are often reinforced by our own self-criticism throughout our life experiences.  The self-stories get reflected in our emotional responses and habituated behaviour, such as procrastination. 

Tara Brach, meditation teacher and practitioner, suggests that it is important to bring these stories “above the line” in order to prevent them from undermining our confidence and self-belief.  She encourages us to practice meditation and reflection to enable us to  name the stories, embrace the underlying feelings, understand recurring patterns, and increase our awareness about their origins and our self-reinforcement of the persistent false beliefs.  Leo Babauta recommends adding a dose of self-kindness, as well as loving kindness towards others.

A reflective framework

In a recent online webinar on Awaken Your Confidence, Empowerment Coach Amy Schadt provided a reflective framework that identified four categories of self-doubt.  After the workshop, she generously provided a worksheet for one of the four categories that you identified during the workshop as being the most prominent self-doubt category in your life at the moment.  The worksheet provided a means of reflecting on the thoughts and behaviours that were creating a blockage for you and undermining your confidence.

Amy usually works with women and offers a range of services such as personal coaching, workshops, and her signature online program, Design Your Unstoppable You.  However, I participated in the webinar because I wanted to address a blockage to undertaking what Leo Babauta, creator of Zen Habits, describes as “your meaningful work” – your life purpose which involves actualising your knowledge, skills and experience in the service of others. It often entails uncertainty and moving outside your comfort zone.   The meaningful work that I found difficult to initiate is the conduct of a series of online mindfulness webinars.  So, I could readily relate to the category of self-doubt identified by Amy as Hesitation.

Viewed on a purely logical level, this hesitation is not rational.  I am trained in group facilitation and have run hundreds of paid, face-to-face workshops and, more recently, many via the Zoom platform.  I am very comfortable with the technology, have a paid subscription to Zoom (so I can control the medium) and have a group of over 200 potentially interested people in my paid Meetup Group, Brisbane Courses and Workshops.  I have conducted a number of paid workshops on mindfulness in organisations.  I have also written more than 550 blog posts on the topic of mindfulness and engaged in a wide range of regular mindfulness practices, including Tai Chi. 

It is as if my life’s study, training, and experience has been preparing me to undertake this meaningful work in the form of online, mindfulness workshops.  I am very conscious that there is a huge need for mental health support in the community and I am firmly convinced through my research, writing, and practice that mindfulness has a role to play in providing that support. While my hesitancy about conducting these specific mindfulness workshops has no rational basis, it clearly has an emotional one.

Reflection

As Amy points out, underlying hesitancy is a fear that something could go wrong, I might make a wrong decision or the workshops will not work out as I expect them to.  In combining Amy’s Self-Doubt Hesitation Worksheet approach and Leo’s approach to dealing with rationalizations that prevent us from undertaking our “meaningful work”, I decided initially to explore my rationalisations for hesitancy and identify “contrary arguments based on evidence of my past experience”.  

My Rationalisations

After some sustained thought and reflection, I identified the following rationalisations as blockages to my undertaking the desired workshops:

  1. I am uncertain about the needs/interests of potential participants
  2. The workshops may not meet my expectations in being able to help people
  3. Workshop participants might have questions that I might not have the answer to
  4. Workshop participants may have mental health issues that I do not know how to handle
  5. I am concerned that I might accidently trigger a trauma response.
My counter arguments for these rationalisations

Leo suggests that you explore counter arguments for your rationalisations to weaken their hold and open up new, creative possibilities. Here’s my attempt to provide counter arguments for each of my rationalisations listed above:

  1. Uncertainty re needs – It is likely that members of my Meetup group (people who have expressed an interest in mindfulness and related topics) have needs and issues in areas that I have covered in my blog, including effective leadership and creating a mentally healthy workplace. The workshop would also enable them to be aware of, and have access to, the numerous resources mentioned in this blog.  There are many other people who are members of Meetup groups across the world who have similar interests and would be interested in participating once the workshops were advertised throughout Meetup.  This increases the likelihood of my not knowing what their pressing needs are or how to address them in the workshop.  However, I could conduct a survey via Survey Monkey© to elicit these.  I could also just ask participants what topics they want to cover in future workshops (which is something I do on a regular basis in my manager development programs).
  2. Not meeting expectations – I know from my many manager development workshops over many years that you cannot control outcomes in workshops, you can only design the process the best you can with the knowledge and information that you have at the time.  People come to workshops with different expectations, orientations, readiness to learn and motivations.  People have different learning styles and they also learn differently in various situations.  For one person, something another participant says might be the catalyst to deep insight; for another, it might be something they read away from the workshop.  I cannot control outcomes, nor should I try.  Hugh Van Cuylenburg, author of The Resilience Project, and other creative writers, artists and performers, emphasise the need to focus on process not outcomes and explain how this perspective generates freedom and creativity.
  3. Questions I can’t answer – I am not intending to present myself as a mindfulness expert or mindfulness trainer.  I want to share what I have learned about mindfulness – its processes, benefits, challenges and rewards.  I will encourage participants to share their experiences, knowledge, practices and insights.  I also have a mountain of resources at my disposal to share with anyone who has a question that I cannot answer or that someone in the participating group does not have the answer to.
  4. Mental health issues that are too complex – I will not be presenting myself as a mental health expert but as someone who has had to deal with mental health issues personally and as an ongoing carer.  I will provide a disclaimer – “I am not a Medical Doctor or Psychologist/Psychiatrist; I am a retired Emeritus Professor of Management who has worked with many people within organisations on a very wide range of issues affecting human behaviour.”  I know that for some people in some circumstances the very opportunity to share their challenges in a supportive environment can be a healing process.  I have some understanding about when to refer people to a professional in the area of mental health and I am aware of many resources in this area (having provided organisational consultancy services to a number of organisations in the mental health field). 
  5. Trigger a trauma response – I have become acutely aware that some mindfulness practices, as well as facilitation activity (e.g., storytelling), can be a trauma trigger for an individual.  I became very aware of this through the work of David Treleaven on trauma-sensitive mindfulness.  I have researched this area and written a number of blog posts on the topic.  The staring point is to have the awareness about this possibility.  There are strategies I can employ such as providing a choice of anchors when undertaking meditation practices that will reduce the risk.  However, the reality is that I have no control over what will be a trigger for an individual – many people have had adverse childhood experiences and trauma in their life and the potential triggers are too numerous to mention or even adequately conceive. I think I also have a particular sensitivity in this area because I have seen on a number of occasions where a relatively harmless intervention activity has resulted in a major physical and emotional traumatic response – and it is something that made myself and other people present very uncomfortable.

These reflections on rationalisations and counter arguments have helped me to strengthen my resolve to undertake this meaningful work and clarified for me what I need to do to ensure I develop a quality process for my proposed workshops.  As I grow in mindfulness through meditation, reflection and other mindfulness practices, I can gain greater self-awareness, insight and wisdom, increased clarity about what I am trying to achieve and heightened creativity to achieve outcomes people value. 

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Image by Couleur 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.

Change Your Perspective and Change Your Life

Foundational to Hugh Van Cuylenburg’ Resilience Project is a change in perspective and in his book on the topic he provides evidence of people who have turned their lives around through a change in their perspective.  He urges us strongly to focus on what we have, not what we lack.  He maintains that this change develops the positive emotions of appreciation and gratitude that replace the negative emotions of envy and resentment.  He points out too that it replaces depression about the past and/or anxiety about the future with the capacity to live the present moment more fully.

Underpinning the gratitude perspective is a change in our point of reference – from comparing ourselves to those who have more, to making the comparison with others who have considerably less.  His story of the Indian boy, Stanzin, highlights the impact of this different way of looking at things.   Stanzin was one of the most destitute children he met in India but the happiest person he had ever met – he appreciated everything in his life (no matter how old, broken, or impoverished). 

Hugh worked with elite sportspeople including NRL and ARL football players.  He mentions that at least five elite athletes changed their lives dramatically by implementing a daily gratitude journal – going from suicidal thoughts to appreciating the richness of their lives.

From loss and failure to learning and understanding

Hugh suggests that loss and failure can be seen in a very different light if we change our perspective.  If we view them as opportunities and lessons to be learned and realise that they are often the result of our own unmet expectations, we can move away from depression and anxiety to understanding and valuing the experience.  In each of life’s experiences, there is something to learn.  If we always experience “success” we can harbour false assumptions about what “made” our success, not realising our underlying deficiencies (often propped up by others).

Associated with this change in perspective is moving from self-absorption and self-congratulation to acknowledging the very rich contribution of the many people who have had a positive influence on our life (including our parents who provided our “gene pool”).  This latter thought came to me this morning when I was making an entry in my gratitude journal.  I was able to write, “I appreciate my genetic legacy from my father – athleticism, resilience and stamina, and from my mother – kindness, compassion, understanding and patience.”

It also means moving away from the perspective of “better than” to realistically appreciating our strengths and limitations – a change in perspective from “superior conceit” to a “healthy confidence”.  This change can result in improved behaviour together with happiness and contentment.

From “clients” to “friends”

Hugh mentions that at some stage in introducing students, elite sportspeople, and businesspeople to his GEM pathway, he started to view them as “friends”, instead of “clients” who paid for his services.  He viewed his role as helping people and building relationships, not engaging in a money-making venture.  This made the experience richer for himself and others he interacted with.  He gained many friends and was better able to help them as a result.  It also meant that sometimes he offered his services for free to people or organisations that had limited resources.

From “outcomes” to “process”

Both Louie Schwartzberg and Lindsey Stirling, award-winning creative producers of film and music, stress the importance of focusing on the process, not the final outcomes.  This involves enjoying the moment and fully experiencing making film or making music or engaging in any other creative endeavour.  In our organisational consulting work, my colleague and I have moved from a focus on outcomes to designing a process that enables people to “have the conversations that they need to have”.  This reduces the stress of process design because there are so many factors that influence the outcomes over which you have no control – what you can control is how well you design the intervention process.  This shift in perspective from outcomes to process provides the freedom to explore innovative and creative ways to work with people, music, or photography.

Reflection

As we grow in mindfulness, we can become more aware of the perspectives and expectations that create our self-sabotaging behaviours and limit our options.  Changing our perspectives can significantly change our lives for the better, increase our happiness and strengthen our resilience in the face of setbacks and failures. Perspective change can open the way for the exploration of creative options in all our endeavours – family, work, and sport.

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Image by Renan Brun 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 and Self-Sabotage through Social Media

Hugh Van Cuylenburg has developed the GEM pathway to happiness which entails three core elements – gratitude, empathy, and mindfulness.   In his book, The Resilience Project, he describes the origins of his approach, the impact of practising GEM and its effectiveness in helping people to move from depression about the past or anxiety about the future.  He has found that his approach has been effective for school children, elite sportspeople, and businesspeople in small and large organisations.  At the heart of his approach, is the tenet that happiness lies in “being” and appreciating what we have, not in “having” and resenting what we do not have.  Hugh gives concrete examples of where practising the simple process of a gratitude journal has enabled people to overcome suicidal thoughts and find happiness in their life, their relationships, their business accomplishments and/or their sporting endeavours.

Developing mindfulness practices

Hugh described how his school children in India looked forward to their daily 30-minute meditation each morning at school.  In Australia, he had his students take a mindful walk around an oval before school started and observe and record “five things they heard, saw and felt” on their walks each day.  He basically encouraged them to pay attention to their senses so that they could live their day more fully, with increased awareness.  Hugh highlighted the studies that demonstrate the positive impact of mindfulness practices (e.g., meditation, body scan, mindful breathing) on adolescent stress, depression, and anxiety.  These impacts have explained the global development of mindfulness in schools, including the MindUP Program developed by Goldie Hawn and her foundation.

I have written earlier about the benefits of mindfulness meditation for adults, including the development of wisdom, calmness, clarity, and self-awareness.  Mindfulness practices can also help to “mind  your brain”, an otherwise neglected resource.  The challenge is to find a way to practise mindfulness daily in whatever form suits us personally.  Regularity, repetition, and practice build capability, provide constant positive reinforcement, and develop “unconscious competence”.  Hugh demonstrated through his real-life stories how we become what we focus on – the simple act of a daily gratitude journal leads to gratitude-in-the moment; practising loving-kindness meditation develops kindness and compassionate action; and regular reflection-on-action enables the capacity for reflection-in-action.

Self-sabotage in the pursuit of mindfulness

Despite our best intentions in practising mindfulness, we can easily sabotage our own efforts.  Self-sabotage can take many forms, including obsession with the news, overuse of our mobile phones or addiction to social media.  We can grab for our phones when we are waiting for something or someone, instead of using the opportunity to develop awareness. 

Hugh warns about the negative impacts of social media and its harmful effects on our minds.  He explains how social media giants like Facebook, Google, and Twitter use “persuasive technologies” to distract us and capture our attention – because “eyes-on-a-page” readily translates to revenue dollars through advertising.  Your likes and dislikes are tracked continuously so that you can be fed advertisements for what you most likely desire and are willing to buy.  The benefits of any particular product or service are embellished – you do not buy a car, you buy “envy”, “status”, “luxury” or “visibility”.  

Hugh points out that social media and constant, easy access via mobile phones have become integral to the “attention economy” that feeds off our tendency for distractedness – distraction from ourselves, our pressures. and relationships.  Disruptive marketing through “pop-ups” and “behavioural retargeting” are designed to pull your attention away to what social media advertisers want you to pay attention to.  By engaging endlessly in consuming social media, we are self-sabotaging our mindfulness – our capacity to pay attention on purpose in the present moment with wonder and awe and an openness to what is real and meaningful in our life.

Hugh recommends several strategies to reclaim “what the attention economy has taken from you”:

  • Delete Facebook from your phones
  • Turn off notifications on your phones
  • Rearrange your home screen to display what you want to focus on and delete what you are unhealthily addicted to
  • Leave home without your phone (at least occasionally when it is not necessary to have it with you).

Our level of resistance to any or all of these recommendations reflects our level of capture by the psychological manipulation of the attention economy.

Reflection

As we grow in mindfulness, we can access a wide array of benefits that enable us to live more  happily and aware.  However, if we obsess over the news or social media and become captured by our mobile phones, we will sabotage our efforts to mind our brains, build emotional resilience and achieve tranquility and ease.

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Image by Thomas Ulrich 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.

A Pathway to Resilience and Happiness

Hugh Van Cuylenburg has written a life-changing book which Missy Higgins describes as “hilarious, inspiring and heartbreakingly vulnerable”.   Hugh is a great storyteller and his stories, provided both verbally and in writing, have changed the lives of thousands of people, from school children to elite sportspeople.  His book, The Resilience Project: Finding Happiness through Gratitude, Empathy & Mindfulness, provides a very clear pathway to resilience and happiness.  It is admirably digestible and eminently practical – which partly explains its amazing influence on so many lives.

Hugh summarises his pathway in the mnemonic, GEM, and the three powerful words that these letters represent – Gratitude, Empathy and Mindfulness.  He developed his approach while in India working as a volunteer teacher in an incredibly poor village – where children often could not go to school, had no shoes, little food and no electricity or sanitation.  He could not work out why the children at the school were so unbelievably happy despite their destitute conditions.  He found the answer by observing the children and their practices closely and discovered that their resilience and happiness had its foundation in gratitude (appreciating what they do have), empathy (showing care and concern for others) and mindfulness (being mindful and developing this through meditation).

His message has been taken up not only by schools throughout Australia but also by elite sporting clubs such as the NRL team, Melbourne Storm and the AFL team, Collingwood.  He tells the story, for example, of a Collingwood player who wrote a three-letter word on his wrist to remind himself during a game of the things that he is grateful for so that he could push aside negative thoughts and anxiety that arise when engaged in a highly competitive match.   

Hugh’s pathway to happiness and resilience applies to each of us in our everyday life.  The three elements of his approach are not new – we have covered many aspects of these in this blog as the result of the work of many other people.  What Hugh presents in simple, digestible language and illustrative stories, is a very clear pathway integrating the three GEM elements that can be practised daily and that are mutually reinforcing – just like exercising, appropriate nutrition and yoga/ Tai Chi are mutually reinforcing, with each of these elements building on, and assisting us to achieve, the others.

The GEM pathway to happiness and resilience

Hugh refined his approach when he completed a Master of Education by focusing all his study and assignments on the mental health and wellness of adolescents.  He was also able to learn about the neuroscience that underpinned his approach (he provides references to the scientific papers in his “Notes” at the end of the book).

What was a catalyst for Hugh’s passionate pursuit of the issue of resilience was his own traumatic experience as a teenager trying to cope with his younger sister’s anorexia nervosa.  At the time, he did not understand what was happening to her and why she behaved the way she did, and did not show empathy for her plight.  He failed to realise that she was mentally ill, not just suffering a physical malady, malnutrition, that could be overcome just by eating more.  He became acutely aware as an adult of the “concentric circles of suffering” (for siblings, parents, friends, and teachers) that mental illness can create.  

I will discuss each of the elements of GEM below:

Gratitude – Hugh suggests that this means appreciating what we have rather than focusing on what we lack.  He tells the story of Stanzin, one of his students in India, who despite his impoverished circumstances was grateful for everything in his life – his gratitude was pervasive and continuous.  Stanzin often pointed out to Hugh things that he was grateful for – his friends, being able to go to school, having shoes to wear and even receiving a plain bowl of rice for lunch. He was incredibly grateful for his rusted, broken-down play equipment (such as a swing) – something that in our Western society would initiate a complaint.  Stanzin focused on what he had, not what he did not possess – avoiding negative emotions of discontent, resentment, or anger, and developing a positive mindset. 

Hugh recommends a daily gratitude journal as a way to build resilience and happiness.  This is a recommendation and practice of many people.  In the previous post, I spoke of the twice-daily practice of gratitude journalling of Lindsey Stirling, the hugely successful songwriter, violinist, and dancer.  Gwen Cherne, the first Commissioner for Veteran Family Advocacy, who agitates for veterans and their families battling mental stress, stated that she writes a gratitude journal every night (her story is featured in the Weekend Australian Magazine, March 6-7, 2021, pp.13-16).   Hugh, Lindsey, and Gwen have each experienced considerable trauma in their lives and each has shown the resilience to be able to “bounce back” and experience happiness in pursuing their life purpose in contributing to the welfare and joy of others.

Empathy – being able to feel for others by consciously thinking about what they might be experiencing intellectually and emotionally.  Hugh points to the neuroscience that reinforces the fact that practising empathy develops kindness and motivates compassionate actionSimon Sinek suggests that in a work situation an empathetic leader is “more concerned about the human being not their output”.  The young boy Stanzin, who made a lasting impression on Hugh, was continuously empathetic – going out of his way to help others in need, e.g., sitting with children who were alone during the lunch hour.  Hugh recalled that in contrast, he himself was not empathetic to his young sister as a teenager and was not able understand her suffering and feel with and for her.  A key component of empathy is deep listening – openness to other’s stories and their perspectives.

Mindfulness – being present in the moment while adopting an open, curious, accepting, and non-judgmental attitude.  Hugh learned through his experience in India that practising mindfulness through meditation was a way of “taking greater control of your mind and, therefore, of your life”.  The children in the village school where he taught began each day with a 30-minute meditation,  At first, he was sceptical about the practice but soon found that he could focus so much more on the present moment, and not become absorbed by anxiety about the future or depression about the past.  He found that Stanzin was a living example of the benefits of mindfulness meditation.  The young boy would be constantly mindful of what where the positive things in his village life.  Mindfulness develops both gratitude and empathy.  

Developing the GEM pathway to happiness and resilience

In his book, The Resilience Project, Hugh provides a section at the back where he offers some exercises that can help us to develop gratitude, empathy, and mindfulness – some of which he has used in schools throughout Australia.  The Coles Group have implemented a range of practices drawn from The Resilience Project. 

Simon Sinek suggests that a simple way to practise empathy in everyday life is to let the person into traffic ahead of you if they are stuck in a side street or are attempting to cut in front of you.  He argues that you never know why they are trying to enter the traffic or are in a hurry to get somewhere.  They could, for example, be dealing with an emergency – a sick parent/child, an accident at home, someone dying in hospital, or anxiety about a child stranded at night at a lonely, dark railway station. 

Reflection

Taken together the elements of the GEM pathway can lead to happiness and resilience.  The stories Hugh tells, and the research he draws on, reinforce the benefits of his approach.  The widespread adoption of the principles of The Resilience Project attests to its effectiveness. 

Hugh also stresses the importance of connection and has exercises that can help us renew our connections given that they have been eroded through social media and the distancing created by the pandemic.  He stresses that practising GEM is even more urgent in these challenging times.  He maintains too that we must go beyond connection itself and take wise and compassionate action to redress the suffering and pain of others, e.g., asking “R U OK?”

As we grow in mindfulness through meditation and practising gratitude and empathy, we can develop self-awareness, self-regulation and compassionate action and gain increasing insight into our life purpose. As Hugh observes, every challenge is an opportunity to realise our potential and our capacity to contribute positively to the lives of others.

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Image by billy cedeno 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.