mindfulness-based emotional intelligence for leaders · your work? dyad . agreements . siy...
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mindfulness-based emotional intelligence
for leaders
• What do you aspire to in your work?
• What are some challenges in your work?
Dyad
Agreements
SIY Mindfulness Emotional
Intelligence
Leadership Science
Mindfulness Emotional Intelligence
Leadership Science
SELF-AWARENESS
EMOTIONAL AWARENESS
PUTTING IT INTO PRACTICE
SELF-AWARENESS
EMOTIONAL AWARENESS
PUTTING IT INTO PRACTICE
EMOTIONAL INTELLIGENCE
“The ability to monitor one’s own and others’ feelings and emotions, to discriminate among them and to use this information to guide one's thinking and actions.”
Salovey and Mayer, 1990
•! Self-Awareness
•! Self-Regulation
•! Motivation
•! Empathy
•! Social Skills
Stellar Performance
Stellar Tech Workers • Achievement drive & standards
• Influence • Conceptual Thinking
• Analytical Ability • Initiative
• Self-Confidence
Stellar Tech Workers •! Achievement drive & standards
•! Influence •! Conceptual Thinking
•! Analytical Ability •! Initiative
•! Self-Confidence
EQ 4/6
IQ 2/6
Outstanding Leadership
What are the qualities you have
observed in outstanding
leaders?
Discussion
Happiness
Right (RPFC)
Left (LPFC)
“A deep sense of flourishing that arises from
an exceptionally healthy mind…
not a mere pleasurable feeling, a fleeting emotion,
or a mood, but an optimal
state of being.”
“Self-awareness … is a neutral mode that maintains self-reflectiveness even
in the midst of turbulent emotions.”
Daniel Goleman, Emotional Intelligence
“Mindfulness is paying attention, in a particular way, on purpose, in the
present moment, non-judgmentally.”
Jon Kabat-Zinn, Full Catastrophe Living
Jon Kabat-Zinn
“. . . paying attention on purpose,
in the present moment, non-judgmentally”
“A radical shift in the way in which we attend to experience”
• Enhanced self-awareness • Cognitive flexibility • Emotion regulation • Decreased stress and anxiety • Enhanced focus • Greater insight and innovation • Increased working memory and attention • Clearer perception and cognition • Better decision making • Empathy and compassion • Better overall health and well being
Evidence-based benefits of mindfulness training
“Meditation refers to a family of mental training practices that are designed to familiarize the practitioner with specific types of mental processes.”
Brefczynski-Lewis, 2007
Attention
Meta-attention
Attention of attention, the ability to know your
attention has wandered
“Taking possession by the mind, in clear and vivid form”, William James
Mind = Snow Globe
Calmness
Clarity
Happiness
Follow%Breath%
Distraction%Regain%Attentional%Focus%
Attention%is…%• Focused%• Open%• Calm%
Attention%is…%• Ruminating%%• Worrying%• Fantasizing%
Attitude:%self@critical%or%accepting?%
Intention%• Reduce%stress%• Focus%more%• Increase%well@being%
Mindfulness%Practice%Process%
“Sit like a majestic
mountain”
Sogyal Rinpoche
Attention Training
Reflections & Questions
London
(Lazar et al., 2005)
Increased cortical thickness
Amygdala
Pre-Frontal Cortex
(Brefczynski-Lewis, J.A. et al. 2007)
# hrs. mindfulness meditation
Emotional Reactivity (Amygdala)
Attention
(Slagter, Davidson, et al 2007)
Less emotional exhaustion, greater job
satisfaction.
Improve visuo-spatial processing, working memory,
and executive function
Psoriasis heals faster
Increase Immunity
(Hulsheger et al., 2012)
(Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., &
Goolkasian, P., 2010)
(Jon Kabat-Zin et al., 2012)
(Davidson, Kabat-Zinn, et al 2003)
SELF-AWARENESS
EMOTIONAL AWARENESS
PUTTING IT INTO PRACTICE
Emotional awareness
(Nummenmaa et al.2013)
(Bechara et al., Science 1997)
10
50
80
Have a hunch
Figured it out
Palms sweat & behavior changes
Reflections and Questions
Journaling
What I value is…
What annoys me
is…
What supports me to be my
best is...
What I aspire to
is…
Reflections and Questions
• Laid-off professionals journaling about their feelings for five days found new jobs at a much higher rate - 68% vs. 27%.
(Buhrfeind & Pennebaker, 1994)
• 49 college students, two minutes journaling on two consecutive days ➜ improved mood and wellbeing.
(University of Missouri, 2009)
Benefits of Journaling
SELF-AWARENESS
EMOTIONAL AWARENESS
PUTTING IT INTO PRACTICE
Self-Regulation
Compulsion
Choice
Self-regulation the process of managing one’s internal states, impulses, and
resources
(Daniel Goleman, Emotional Intelligence)
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It’s NOT • Avoiding
• Denying
• Suppressing
how to respond to triggers?
Neural Model of Emotion Regulation
regulation
emotion
+/-
Threat
Affective state Fear, anxiety,
arousal
Regulatory Systems
!"#$"%&'()*+%"'#,*
Amygdala
Hijack
Shallow breathing, rapid heartbeat, sick to the stomach body
emotions
thoughts Feeling like a victim, blaming and judgmental, difficulty paying attention
Flight-or-fight response: “deer in headlights” or emotional outburst
•! Stop •! Breathe •! Notice •! Reflect •! Respond
trigger*She*tells*me*I*did*something*wrong*
STOP**BREATHE*
reac>on*Flash*of*anger,**defensive*“No'I'didn‘t”' NOTICE*
reac>on*Blaming**“She'is'impossible!”' NOTICE*
layers*of**feeling*
Weak,*sick*to*stomach* NOTICE*
underlying*feeling*
Vulnerability,*selfIdoubt* REFLECT*
RESPOND*
SBNRR
Mindful Conversation
• A talks and B listens • B loops back. A gives feedback. Iterate
until A is satisfied. • Switch roles
● Something that came up during one of the previous exercises
● Describe a time when you overcame obstacles to be very successful/happy
● Anything else you want to talk about
Brainstorm