![Page 1: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/1.jpg)
Mindfulness: The Impact of Being Here Now
Michelle Somerday, Ph.D.
November 29, 2018
![Page 2: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/2.jpg)
![Page 3: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/3.jpg)
What does it mean to bemindful?
![Page 4: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/4.jpg)
“Mindfulness is awareness that arises through paying attention, on purpose,
in the present moment, non-judgmentally.”Jon Kabat-Zinn
![Page 5: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/5.jpg)
Mindfulness Exercise
![Page 6: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/6.jpg)
Being Mindful Means But Normally… We multi-task or are
easily distracted Focusing our attention
Our minds are in the past or future
Moment-to-moment, present-time awareness
We try to ignore what is boring or uncomfortable
Being open to the current experience
We interpret, assume, judge, engage in stories
Experiencing things “as-is”
![Page 7: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/7.jpg)
• A businessman had just turned off the lights in the store when a woman appeared and demanded money. The owner opened a cash register. The contents of the cash register were scooped up, and the woman sped away. A member of the police force was told of the incident.
• Which of these statements are true, based on the facts of the story?
1) Someone appeared after the owner turned off the store lights.
2) A woman appeared and demanded money.
3) A robber took the contents of the cash register.
4) Someone opened a cash register.
5) Someone ran away from the store with cash.
6) This is a series of events that involves four people.
Adapted from Be Legendary Ladder of Inference Exercise
![Page 8: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/8.jpg)
We think we see things“as-is” (mindful)
But we often make assumptions& interpret (narrative)
![Page 9: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/9.jpg)
Narrative
Mindful
fMRI image from Farb 2007
Although our default state is not mindful
we can develop this ability
![Page 10: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/10.jpg)
In 20-30 years, ‘mental exercise’ will be talked about in the same way
as physical exercise is today.Richard Davidson, neuroscientist
University of Wisconsin
It’s safe to say [mindfulness practice] is brain-training at work. It makes sense. Anything you train to do, you do better.
Judson Brewer, psychiatristUniversity of Massachusetts
![Page 11: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/11.jpg)
Mindfulness Exercise
![Page 12: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/12.jpg)
• Pause several times a day and pay attention to the sensations of your breath.
• Eat your lunch mindfully, focusing on the sensations you see, hear, smell, taste, and touch.
• Pick one of your senses and notice details of what you are experiencing right now.
• Check in with yourself to note your thoughts and feelings in a given moment.
![Page 13: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/13.jpg)
Skill
Outcome
Skills
ImprovedPerformance
Self-Management
Empathy & Connection
Stress/Discomfort Regulation
Outcomes
CognitiveFocus
Self-Awareness
AttentiveListening
Non-Judgmental Observation
Present & Aware
Mindfulness
![Page 14: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/14.jpg)
![Page 15: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/15.jpg)
…but we can control how we relate to them.
We can’t control many things…
Then the “state of the waters”becomes less important
![Page 16: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/16.jpg)
When we stay present with discomfort, we increase our tolerance for discomfort!
![Page 17: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/17.jpg)
![Page 18: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/18.jpg)
Skill
Outcome
Skills
ImprovedPerformance
Self-Management
Empathy & Connection
Stress/Discomfort Regulation
Outcomes
CognitiveFocus
Self-Awareness
AttentiveListening
Non-Judgmental Observation
Present & Aware
Mindfulness
![Page 19: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/19.jpg)
• Speaker: Share a positive experience you had recently, such as a vacation, or an occasion with friends or family. What made it enjoyable and memorable?
• Listener: You may not interrupt or share your own experiences. If the speaker pauses, you may ask questions to be curious and deepen your understanding.
• Have a five-minute conversation.• Switch roles, repeat.
![Page 20: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/20.jpg)
• When we give and receive empathy, we produce more oxytocin
• Oxytocin prompts us to reach out to others for support
• Oxytocin inhibits activity in the amygdala
• Social support reduces cortisol levels and improves mental and physical health
![Page 21: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/21.jpg)
• Those who experience caring and compassion from their colleagues are more:– satisfied with their jobs– committed to the organization– accountable for their
performance
• Leaders who project warmth are more effective than those leading with toughness & skill.
• Gallup: >50% of employees who “strongly agree” that their manager is approachable and open are engaged.
![Page 22: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/22.jpg)
Skill
Outcome
Skills
ImprovedPerformance
Self-Management
Empathy & Connection
Stress/Discomfort Regulation
Outcomes
CognitiveFocus
Self-Awareness
AttentiveListening
Non-Judgmental Observation
Present & Aware
Mindfulness
![Page 23: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/23.jpg)
• Take notice of and write down:– What am I thinking right now?– What am I feeling right now?– What can I sense in my body right now?
• What did you become aware of that you were not aware of previously?
![Page 24: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/24.jpg)
• Bad impressions and negative evaluations are quicker to form and are more resistant to disconfirmation
• Negative evaluations can create counter-productive stories and trigger our biological stress response
![Page 25: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/25.jpg)
You arrange to meet your colleague Mary for coffee at 10:30am. Mary is late and does not explain why. In fact, she doesn’t seem to have noticed that she’s late at all.
▪What reaction do you have? What thoughts and feelings? ▪What assumptions or beliefs triggered your reaction? ▪What do you know for certain? What is unknown?▪What are some alternate explanations for Mary’s behavior?
![Page 26: Mindfulness: The Impact of Being Here Now · 2018. 12. 26. · Mindfulness: The Impact of Being Here Now Michelle Somerday, Ph.D. November 29, 2018](https://reader035.vdocuments.us/reader035/viewer/2022071005/5fc2564dca091b10fd794c83/html5/thumbnails/26.jpg)
[email protected]+1.703.672.3853
www.linkedin.com/in/michellesomerdaywww.neo-strategic.com/blog/
Twitter: @NeoStrategic