mindfulness & leadership excellence...leadership quality meditation – consider someone you...

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MINDFULNESSfor LEADERSHIP EXCELLENCEFacilitated By Heather Stang, MAMaryland Healthcare Education InstituteMay 3, 2018

Let’s Get

FOCUSEDBreathing In, I Know That I Am Breathing In.

Breathing Out, I Know That I Am Breathing Out.

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Close your eyes and invite places where you are holding tension to relax – to whatever extend that is possible right now. Begin to follow your breath, labeling it “In…. Out…. In…. Out….” When you get distracted, just begin again.

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Leadership Quality Meditation – Consider someone you consider to be an excellent leader. Write down 3 to 5 qualities and share. Personal Benefits to Practice: Organizational Benefits to Practice:

“Majority Of Americans Would Rather Fire their Boss Than Get A Raise”

• 65% say firing boss would make them happier than getting a raise

• 70% say they would be happier if they got along with their supervisor

• 73% of people in their 20s/30s feel a bad supervisor negatively impacts their health; 40% of people 50 and older feel this way.

• 60% say they would do a better job if they got along better with their supervisor

• 31% of employees feel uninspired & unappreciated

• 15% feel miserable, bored & lonely

• $360 billion/year lost productivity due to employee/supervisor conflict

FORBES: October 17, 2012 (https://www.forbes.com/sites/meghancasserly/2012/10/17/majority-of-americans-would-rather-fire-their-boss-than-get-a-raise/#5dc11fe36610)2012

Why Do You Want

to be a Mindful Leader?

• Improve Mental Focus

• Increase Attention Span

• Increase Clarity

• Make Wise Decisions

• Be More Organized

• Be More Productive

• Positive Impact on Team

• Decrease Time Poverty

• Feel A Sense of Purpose

• Reduce Physical Tension

• Calm Anxiety

• Get More Sleep

• Decrease Fatigue

• Boost Immune System

• Be Less Reactive

• Feel Connected to Others

• Savor Life

• THRIVE!

“A mindful leader embodies

leadership presence by

cultivating focus, clarity,

creativity & compassion in

the service of others.”

Janice MarturanoFinding the Space to Lead

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From https://instituteformindfulleadership.org Mindful Leadership can be used to: 1. Improve strategic thinking�2. Stay attentive to the present, not the past or future�3. Minimize auto-pilot�4. Respond with clarity under pressure�5. Listen to ourselves and others�6. Hold ambiguity until a better time to make a decision�7. Prioritize work�8. Learn to stay focused on a project from beginning to end�9. Engage/Reengage employees�10. Have difficult conversations�11. Eliminate unneeded tasks�12. Hold effective meetings�13. Reduce errors�14. Create the space for innovation�15. Manage stress�16. Increase employee well-being and satisfaction

8 Pillars of HappinessIn The Workplace• Balance• Concentration• Compassion• Resilience• Communication & Connection• Integrity• Meaning• Open Awareness

The MSc Health Care Leadership Programme• Leadership in Organizations• Positive Conflict Resolution• Leading Change• Ensuring Quality• Alternative perspectives on Leadership• Leading in a Chaotic World

Christopher JohnsMindful Leadership: A Guide for the Health Care Professions

Servant Leadership

“Servant leadership offers a radically different perspective whereby the leader is servant-first in contrast with leader-first. The role of leadership is literally to service those who deliver the service. Imagine how that type of leadership would shift the nature of relationships within the organisation.”

Christopher JohnsMindful Leadership: A Guide for the Health Care Professions

Mind Full or Mindful?

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A Visual Representation of Mindfulness – Be Here Now!

MINDLESSNESS

Definition of Mindfulness

“The awareness that emerges through paying

attention on purpose, in the present moment,

and non-judgmentally to the unfolding of

experience moment to moment.”Jon Kabat-Zinn (2003)

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This is the definition used most often as the benchmark in research.

Two Wings Of“Radical Acceptance”

• The wing of clear seeing: the quality of awareness

that recognizes exactly what is happening in our

moment to moment experience.

• The wing of compassion: our capacity to relate in a

tender and sympathetic way to what we perceive.

Tara Brach (2003)

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Mindfulness is not pushing away or grasping onto the moment, but rather seeing reality through a lens of calm acceptance.

3 Fundamental Componentsof Mindfulness

• Intention – clear reason for practice

• Attention – direct observation of each moment

• Attitude – open-hearted compassion

Shapiro and Carlson (2009)

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Why would we choose to practice mindfulness? Why do you want to practice? Professional Aspiration Reflection Personal Aspiration Reflection

Meditation* Mindfulness

EATING

MINDFULMEDITATION

MANTRA

6 SENSES

More Than Meditation

WALKING

INQUIRY

PRAYER

VISUALIZATION

*Mindfulness is always an option!

SPEECH

TASK

RELAXATION

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It goes beyond seated meditation! You can do anything mindfully. Formal practices are time bound. Informal practices are spontaneous, and are a bridge between practicing “on the cushion” to improving your life “off the cushion.” Formal Practice: Guided Mindfulness Meditation with focus on the breath. Formal Practices can also include walking, eating and compassion meditation. Informal Practices: Eating, Walking, Communicating, Purposeful Pause, Mindfulness of Task.

Cultivating Resilience Through Mindful Caregiving: The Continuing Legacy Of Zen Hospice Project (Danielle Pierotti, PhD, RN, CENP, CHPN; Roy Remer, 2017)

“The ability to maintain presence and open awareness in

the midst of stress and human suffering is an invaluable

tool. Mindfulness has the potential to focus the mind,

relax the body, and open the heart, supporting

caregivers to minimize errors, improve assessment skills,

increase their general sense of well-being, and connect

deeply with patients, families, and colleagues.”

Awareness

BREAKTake A Few Full Breaths.What’s Happening Now?

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Use your 6 senses to come back to this moment in time. Sight. Smell. Taste. Touch. Sound. Thought.

Focusing Roadblocks

• Continuous Partial Attention (Linda Stone, 1998)

• E-mail Apnea (Linda Stone, 2007)

• Smartphones checked 85 – 150 times each day (various)

• Interruption Brain Drain: Average worker gets 11 minutes uninterrupted. It takes 25 minutes to recover. (Gloria Mark, University of California, Irvine).

• More To Do In Less Time• Sleep Deprivation• Socially Accepted Distraction

Focusing Benefits

• Decreases Predisposition to Stress-Related Illness (Benson, 2010)

• Improves Executive Attention (Chan & Woollacott, 2007)

• Induces the Relaxation Response (Benson, 1974)

Relaxation Response Benefits

• Angina pectoris• Cardiac arrhythmias• Allergic skin reactions• Anxiety• Mild & moderate depression• Bronchial asthma• Herpes simplex• Cough• Constipation• Diabetes mellitus• Duodenal ulcers• Dizziness• Fatigue

• Hypertension• Unexplained infertility• Insomnia• Nausea & vomiting during

pregnancy• Nervousness• Pain (backaches, headaches,

muscle pain, joint pain and more)• Postoperative swelling• Premenstrual syndrome• Rheumatoid arthritis• Side effects of cancer• Side effects of AIDS

Relaxation Response

Revolution

“When the mind is focused, whether through meditation or other repetitive mental activities, the body responds with a dramatic decrease in heart rate, blood pressure (if elevated to begin with), and metabolic rate – the exact opposite of fight-or-flight response.”

Benson (1975)

“…I was surprised as many of my colleagues when we found that the relaxation response could alter gene activity – the way that genes express themselves and thus influence the body.”

Benson (2010)

“My Mantra” Meditation

1. Consciously relax what you can2. Pair your mantra with your exhale3. Repeat your mantra each time you breathe4. Start again each time you forget (“Oh Well”)

Additional Focusing Practices

• Counting• Transcendental Meditation / Mantra• Breath Meditation• Tratak• Sound Meditation• Mindful Eating• Just This Task

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“Developing our concentration helps us steady our attention. The next skill we’ll develop, mindfulness, helps us to free our attention from burdens we may not even know we are hauling around.” Sharon Salzberg, Real Happiness

1 st FoundationOf Mindfulness

BodyBreath Awareness

Body Scan

Sensory Awareness

Yoga / Yoga Therapy

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The goal of mindfulness is to find liberation and reduce suffering by living life in the present moment – not rehashing the past or daydreaming about the future. With time you will learn to respond mindfully to life’s ups and downs, rather than react out of habit or mindlessness. Mindfulness helps our grieving body recover from the stressful effects of loss, and widening the perspective of our experience of loss. You will find that your body can offer you both a safe harbor to rest your mind, as well as powerful wisdom. Your relationship to your body can provide insight into how you relate to yourself, and offer you fertile ground for compassion practice.

2nd FoundationOf Mindfulness

FeelingsThree Feeling Tones

Awareness of “Add-Ons”

Meditative Inquiry

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The three feeling tones are pleasant, unpleasant and neutral. You may experience one at a time, or a combination of feeling tones. Labeling a feeling with a feeling tone gives you the opportunity to step out of the “story” and explore any “add-ons.” Meditative inquiry allows you to peel back the layers of your experience and uncover more subtle experiences.

3rd FoundationOf Mindfulness

MindLens of Perception

Preference & Prejudice

Non-identification

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“The most fundamental aggression to ourselves, the most fundamental harm we can do to ourselves, is to remain ignorant by not having the courage and the respect to look at ourselves honestly and gently.” Pema Chödrön, When Things Fall Apart: Heart Advice for Difficult Times When we are mindful of mind we become intimate with our internal weather, and notice our predispositions and habits. This is not so we then judge our lens of perception harshly, but so we can act from a place of wisdom rather than ignorance. We learn that we are not our mind – it is just one more sensory experience.

The Negativity BiasOur brain detects negative information more rapidly than positive information (Yang et. al. 2007)

• We spend a lot of time running• from kittens disguised as tigers.• This wears down our immune • system much like an engine 20,000• miles overdue for its oil change.

4th FoundationOf Mindfulness

MentalObjects

Descriptive & Prescriptive

Liberation From Suffering

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Photo by my stepfather, Tom Clark. Once we are aware of the nature of our own mind, we have stepped over the threshold and into a room filled with mental objects – also called mental phenomenon. Note: In Buddhism there are 108 specific mental objects – 36 now, 36 past, 36 present. Recognizing our mental inventory is both descriptive – what we are experiencing – and prescriptive – we are offered remedies using skillful means.

Mindfulness Roadblocks(The 5 Mental Hindrances)

• Sensual Desire, Greed

• Ill-will

• Sloth (Physical) & Torpor (Mental)

• Restlessness & Remorse

• Skeptical Doubt

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Working with the Hindrances Sensual Desire: Focus on the temporary nature of the body. If what you want is harmful (i.e. a whole bag of potato chips to someone else’s spouse) reflect on the consequences of giving in. Greed: If what you are attached to isn’t harmful, remind yourself how temporary the pleasure will be. Ill-will: If you are wishing another harm, practice loving-kindness meditations. Aversion, Fear: When you want things to be other than they are, narrow your focus (count your breaths, relaxation response) broaden your focus (sounds outside and in the room), or use the RAIN technique from week 4. Sloth (physical)/Torpor (mental): Start by sitting up straighter, focusing more on your breath. Open your eyes, look at a light, stand up. Explore why you are sleepy - nutrition, better sleep, etc. and tend to them, or dull – aversion, avoidance, fear. Restlessness, anxiety, worry: Focus using by counting breath, practice loving-kindness meditation, smile, or shift your focus to sound. Walking meditation can also be a good remedy. Skeptical doubt: Reflect on the questions you have and find a way to answer them, either with a teacher or through research; put it aside and continue to practice.

Mindfulness Benefits

• Lateral Prefrontal Cortex: Assessment Center

• Medial Prefrontal Cortex: Me Center – Empathy

• Anterior Cingulate Cortex: Motivation

• Insula: Gut Feelings

• Amygdala: Fear Center Shrinks

• Neocortex: Creativity

(Hanson, 2009)

“With equanimity, what passes through your mind is held with spaciousness so you stay even-keeled and aren’t thrown off balance. The ancient circuitry of the brain is continually driving you to react one way or another - and equanimity is your circuit breaker.”

Rick Hansen, Ph. D.

The Practical Neuroscience of Buddha’s Brain: Happiness, Love & Wisdom

Occupational Benefits

• Mindful Leadership In Interprofessional Teams (Bell & Clark, 2018)

• The Transformation to Open-Heart Skills and Mindfulness in Healthcare Using the INTOUCH Model (Ellis, 2017)

• The Role of Individual and Collective Mindfulness in Promoting Occupational Safety in Health Care (Dierynck, et al., 2016)

• Nurse Leader Mindfulness Meditation Program for Stress Management: A Randomized Controlled Trial (Pipe et al., 2009)

• Mindfulness-Based Stress Reduction for Health Care Professionals: Results From a Randomized Trial (Shapiro, et al., 2009)

Classic Mindfulness Practice

1. Find Your Seat2. Brief Body Scan3. Set Your Intention4. Focus on Each Exhale5. Let Go Of All Technique6. Be Mindful of “Add-ons”7. Begin Again and Again and Again

Vulnerability is the birthplace of love, belonging, joy,

courage, empathy, and creativity. It is the source of

hope, empathy, accountability, and authenticity. If we

want greater clarity in our purpose or deeper and more

meaningful spiritual lives, vulnerability is the path.

Brené Brown

Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead

Mindfulness & Creativity

Meditate to Create: The Impact of Focused-Attention and Open-

Monitoring Training on Convergent and Divergent ThinkingColzato, L. S., Ozturk, A., & Hommel, B. (2012). Meditate to create: the impact of focused-attention and open-monitoring training on convergent and divergent thinking. Frontiers in psychology, 3.

“Mind the Trap”: Mindfulness Practice Reduces Cognitive RigidityGreenberg, J., Reiner, K., & Meiran, N. (2012). “Mind the trap”: mindfulness practice reduces cognitive rigidity. PloS one, 7(5), e36206.

SAVOR YOUR BREAK

• Mindful Eating• Mindful Walking• Mindful Communication

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�Sharing time for lunch time practices, Q&A so far

In organizational awareness, you understand the

feelings, needs, and concerns of individual people and

how those feelings, needs, and concerns interact with

those of others and how that all weaves into the

emotional fabric of the organization as a whole.

Chade-Meng TanSearch Inside Yourself: The Unexpected Path to Achieving Success, Happiness (And World Peace)

Benefits of Compassion & Self-Compassion• Less Anxious & Depressed (Neff, 2009)

• Fewer Negative Emotions (Neff, Rude, Kirkpatrick, 2007)

• Less Resistance to Suffering (Neff, 2003)

• Higher Emotional Intelligence (Leary, Tate, et al., 2003)

• Emotional Coping Skills (Rockliff, Gilbert, et al. 2008)

• Reduces Avoidance In PTSD (Thompson, Waltz, 2008)

• Immune & Behavioral Response to Psychosocial Stress (Pace et al., 2009)

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Neff, K. D. (2009). Self-compassion. Handbook of individual differences in social behavior. Neff, K. D., Rude, S. S., & Kirkpatrick, K. L. (2007). An examination of self-compassion in relation to positive psychological functioning and personality traits. Journal of Research in Personality, 41(4), 908-916. Neff, K. D. (2003). The development and validation of a scale to measure self-compassion. Self and identity, 2(3), 223-250. Leary, M. R., Tate, E. B., Adams, C. E., Batts Allen, A., & Hancock, J. (2007). Self-compassion and reactions to unpleasant self-relevant events: the implications of treating oneself kindly. Journal of personality and social psychology, 92(5), 887. Rockliff, H., Gilbert, P., McEwan, K., Lightman, S., & Glover, D. (2008). A pilot exploration of heart rate variability and salivary cortisol responses to compassion-focused imagery. Clinical Neuropsychiatry, 5(3), 132-139. Thompson, B. L., & Waltz, J. (2008). Self‐compassion and PTSD symptom severity. Journal of traumatic stress, 21(6), 556-558.

The Science of CompassionFor Helping Professionals

Clear Boundaries arethe Key to a Truly

Compassionate Exchange

Our Intention for Service ImpactsOur Physiological Resilience to

Burnout & Stress

Kelly McGonigal (2012)The Science of

Compassion

“Working with emotions during our meditation sessions

sharpens our ability to recognize a feeling just as it begins,

not fifteen consequential actions later. We can then go on to

develop a more balanced relationship with it - neither letting it

overwhelm us so that we lash out rashly, nor ignoring it

because we’re afraid or ashamed of it.”

Sharon SalzbergReal Happiness

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What would happen if you could slow everything down – including your reactions?

Working With Emotions• Recognize - Acknowledge what you are feeling. What is

happening inside me right now?

• Allowing (Acceptance) - Be willing to be present to your

experience, no matter how unpleasant. Whatever you notice, let it be.

(Tara Brach recommends noting “I consent” or “yes” or “this too”).

• Investigate - Unhook yourself from the object or story, so you

can witness the emotion with kindness, and from an unbiased

perspective. Mindfulness of body is a great technique here, as is asking

yourself “what am I believing to be true?”

• Nurture – Offer yourself mercy and care as you would an ideal

best friend. Words of kindness, a gentle caress, or an

acknowledgement of how hard this is are a few ways to practice.

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RAIN is a technique that can be practiced formally or informally on the spot when you are faced with a hindrance or strong emotion. The key is to drop the “story” and focus on direct experience.

6 Directions of Metta

• Yourself

• Teacher or Spiritual Leader (or Pet)

• Friend or Family Member

• Neutral Person

• Difficult Person

• All Sentient Beings

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Classically there are 6 directions of metta, but you can modify this to suit your workplace, sending well wishes to co-workers, bosses, employees, family clients, etc. A note on the difficult person: Do NOT pick your worst enemy. If you feel you can not reconcile with someone, choose a person who is less difficult. You can also turn compassion towards yourself in this section.

May you be happy, as I wish to be happy.May you know peace,as I wish to know peace.May you be free from suffering,as I wish to be free from suffering.

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You can write your own words of well wishes – these are very simple words I like to use.

Mindfulness For Leadership

integration

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Reflection How do you imagine mindfulness can help you cultivate leadership excellence? What is the next step towards becoming a mindful leader? If you take this action, what will change in your life?

How To Practice1. Dedicate A Space For Practice

2. Schedule Formal Practice As You Would

An Important Meeting

3. Set Electronics To “Airplane Mode”

4. Set Your Intention/Aspiration

5. Start Small: 5-10 Minutes (Insight Timer App.)

6. Take Regular Awareness Breaks

7. Find Your “Sangha”

8. Don’t Ever Stop! And When You Do, Just Begin Again.

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A successful mindfulness practice is regular and consistent. Set yourself up for success by creating space and time to practice. Make informal mindfulness a habit.

Heather’s Approach To Mindfulness & Work• Leave Work At Work (Ritual)

• Optimize My Mind (Mindfulness)

• Manage Difficult Emotions (RAIN-C)

• Help My Body Help Itself (Body Scan)

• Develop Compassion for Myself, Co-workers,

Clients & Their Loved Ones (Metta)

• Do One Thing At A Time (Task)

• Write Down Ideas When They Arise (Creativity)

Mindfulness is called a “practice”

because it doesn’t have to be perfect.

Isn’t that a relief?Stang (2014)

Contact Information

Heather Stanghttp://mindfulnessandgrief.comhttp://[email protected]

240-397-8080

Twitter: @heatherstangma

Mindfulness for Leadership Downloads

http://heatherstang.com/mhei2018

http://mindfulnessandgrief.com/

http://heatherstang.com/

mindfulness & leadership excellence...leadership quality meditation – consider someone you...

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