Mindfulness and Leadership

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leader in me

There are many theories about what makes a leader. Leadership is described in Wikipedia as “a process of social influence in which a person can enlist the aid and support of others in the accomplishment of a common task”. For example, some understand a leader simply as somebody whom people follow, or as somebody who guides or directs others, while others define leadership as “motivating and organizing a group of people to achieve a common goal”. Another approach is defined as “The search for the characteristics or traits of leaders has continued for centuries. Philosophical writings from Plato’s Republic to Plutarch’s Lives have explored the question “What qualities distinguish an individual as a leader?” Underlying this search was the early recognition of the importance of leadership and the assumption that leadership is rooted in the characteristics that certain individuals possess. This idea that leadership is based on individual attributes is known as the “trait theory of leadership”. I think Plato and Plutarch were on the right track and based on the totality of their writings it is safe to conclude that when they refer to “traits” they mean inner, authentic traits rather than learned behavior that can be faked or acted out by memorizing a list of how to act in a given situation. We’ve seen many examples of that where eventually the person trips themselves up and is “discovered” to be faking it.

So how does one develop the traits that are seen and felt by others to the point where they want to emulate and follow that person’s lead. First and foremost is either a lack of fear or an ability to deal with fear constructively when it comes up. This is the primary advantage of practicing mindfulness. By learning to keep the attention in the present moment the nervous system is brought into balance and any vestige of stress/fight or flight is resolved. If it does come up it is skillfully dealt with and allowed to cycle through quickly. Focus is another trait recognized as a leadership quality and focus/attention is another primary skill that is developed with mindfulness. Energy is not as easy to identify in a quantitative way but is felt in a qualitative way. It can be referred to as charisma, magnetism or “it” and is honed by bringing present moment attention into the forefront of one’s experience so that the mind and body work harmoniously and then naturally allow for a high level of physical, mental and emotional energy.

A leader also has a unique ability to communicate. It can be verbal communication but is always backed up by non verbal communication. The body doesn’t lie and if the mind and body are not in synch it will reflect poorly on the ability to communicate. This ability to communicate clearly and with energy is facilitated by the access to the big picture which is another quality of mindfulness. The present moment expands the vision and allows for an abundance of information to be brought to bear in decision making. I call it “quarterback vision” as the quarterback is the only player on the field who has to know everything that is going on at all times. Another important quality of a leader is their ability to connect. At the core of mindfulness is the realization and experience that we are all connected. It becomes a palpable quality that is felt all the time. Others feel this about a person and are drawn to people that they can feel connected to. That experience of interconnectedness leads to many other qualities that are developed by mindfulness and can be seen as important to leadership. Some of those qualities are kindness, appreciation, compassion, flexibility, gratitude, forgiveness and a strong respect for life. If one is practicing mindfulness and developing all the above qualities and more then they are well on their way to becoming a leader who leads from authenticity rather than a cookbook. There are no shortcuts to leadership….or mindfulness.

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Mindfulness: Why Pay Attention to the Bad Stuff?

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bad stuff text

With so much attention being paid to happiness and positive psychology lately one has to wonder why mindfulness emphasizes the importance of attending to not only the good stuff, but the bad stuff too. For a very long time now we have been told that the best way to cope with stress is to ignore the bad stuff and focus on the positive. Whereas this kind of strategy may be a good temporary fix, it inevitably comes back to bite us in the end. I think that there are certain circumstances where a temporary fix is completely appropriate and acceptable as long as it is part of a long term strategy that involves gradually learning how to be present during the stressful times as well. For so many of us who were brought up in a culture where disconnecting for the sake of relief was thought to be the best way to deal with difficult issues, the idea of not disconnecting, but rather staying present and fully experiencing the “bad stuff” seems not just counter intuitive but masochistic.

When I first explain this strategy in my classes the people are aghast at what they are hearing. Upon further examination and review of hundreds of mindfulness studies having to do with our relationship to stress it starts to make sense. In it’s simplest form, mindfulness is the process of bringing ones attention back into the body after it has been habitually forced out due to a built in stress coping mechanism supplied by our DNA. The problems start to multiply when we are chronically disconnected over a period of time. We lose our ability to effectively communicate with ourselves and the world around us and after awhile the system begins to fall apart. In addition to the obvious loss of our ability to communicate effectively, there is a domino effect of other things that happen that are still not fully understood. We do know however that if we reverse the disconnection and attend to the bad as well as the good, the downward spiral of health and wellness is reversed. It’s certainly no fun to experience the bad stuff but there is enough evidence now to convince us that by doing so we will eventually heal the rift that takes place on many levels deepening our discomfort. By doing this we turn the system into a healing mode and reap the benefits of this strategy. So dive into the present moment regardless of the difficulty, stop pretending to experience something that you are not and experience the benefits of this new/old revolutionary approach.

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Mindfulness and the Stress of Change

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change circle

Have you ever asked yourself why something as prevalent as change creates so much stress? If you read the various studies on stress you will find that change is the number one factor in causing stress. Change manifests itself in all human experience. Since the nature of life is change then how have we arrived at a point where the very nature of our lives as humans is at the core of creating stress? It’s like we are allergic to life. We seem to have lost the ability to go with the flow and welcome change as a friend.

I think change reminds us that we are all mortal and that someday we will die. Although we see change on multiple levels it is the ultimate change of dying that drives the stress reaction. The stress reaction, or fight or flight, is our biological response to danger. Fight or flight is designed to increase our chances for survival in a situation that involves extreme danger. Without our ability to shift into survival mode we would surely be at a disadvantage. The primary emotion generated in fight or flight is fear, specifically fear of dying. This is a very useful emotion in a situation that requires us to mobilize all our resources to survive. When we get stuck in fight or flight, which so many of us do, we end up living with the fear of death. That fear is the ultimate experience of change and ends up expressing itself in the way we experience life in general. We take the assumptive leap of looking at all change as being connected to the change of death and surely it is. So being saddled with the generalized fear of dying we begin to interpret that all change will eventually lead to death…which it does, and that it is something to be afraid of. The key is to shift the nervous system out of fear mode to an experience that has no fear and that welcomes change as a friend. How does this happen with mindfulness?

The main thing that mindfulness does is have a profound effect on our nervous system in such a way as to resolve the fear that results from being stuck in fight or flight. The first thing mindfulness teaches us is that the nature of life is change and that we need to learn how to flow with the constant change. This is implicit in the mindfulness practice that involves training the attention to remain in the present moment by fully experiencing the nature of change. At the same time we are fully experiencing change we are noticing that there is an experience of no change just beneath all of the change. We begin to connect with that ground of being that never changes and acts as the foundation and anchor for a life of constant change. Without this foundation/anchor of no change the very nature of life continues to be the source of stress reminding us that we too will change and ultimately die and that it is to be feared. Partnered with the sense of the inner stability of permanence, change and death becomes our friend and a source of exploration, amazement and joy. That sense of permanence is found in the present moment. It is the only place where permanence survives and is the place where mindfulness begins. Once the connection to the permanence of the present moment is realized, the stress of change goes away and life is experienced without fear. At that point anything is possible and life blooms as it was meant to. Mindfulness, the experience of the present moment, gives us that gift and allows for constant change to co exist with permanence in harmony.

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Mindfulness Practice: Movement Versus Stillness

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man and woman balancing

When beginning to practice mindfulness there is an issue that comes up repeatedly. When I teach the Mindfulness Based Stress Reduction program I immediately introduce the formal practice(meditation) and the informal practice(mindfulness in everyday life). The formal/meditation practice involves periods of silence and stillness that are used as the backdrop for developing present moment attention. The informal practice of mindfulness in everyday activity involves by definition…movement and usually a good deal of sound although not necessarily sound. There are four categories of response to these two approaches. Firstly there are those who can’t tolerate stillness and silence, secondly there are those that prefer stillness and silence, thirdly there are those who can tolerate both and lastly there are those who can’t tolerate either. Obviously when looking down the road it is considered preferable to be comfortable with both. However, it is my observation that although I teach both, if someone is having great difficulty with one, I will emphasize focusing on the other until gradually both can be embraced. To insist on one over the other is rigid and self defeating in a situation that calls for flexibility and compassion. Mindfulness can be difficult enough for a beginner and it seems to me that taking the course of least resistance at first is the better part of valor. It is very important to feel as though progress is being made in order to sustain the level of commitment and enthusiasm necessary to continue.

The greatest resistance is usually found with the stillness and silence. A hint as to why can be found with the Wikipedia definition of restless leg syndrome:

“Restless legs syndrome (RLS) also known as Willis-Ekbom disease (WED)[1] or Wittmaack-Ekbom syndrome, is a neurological disorder characterized by an irresistible urge to move one’s body to stop uncomfortable or odd sensations.[2] It most commonly affects the legs, but can affect the arms, torso, head, and even phantom limbs.[3] Moving the affected body part modulates the sensations, providing temporary relief.

RLS sensations range from pain or an aching in the muscles, to “an itch you can’t scratch”, an unpleasant “tickle that won’t stop”, or even a “crawling” feeling. The sensations typically begin or intensify during quiet wakefulness, such as when relaxing, reading, studying, or trying to sleep.[4] Additionally, most individuals with RLS suffer from periodic limb movement disorder (limbs jerking during sleep), which is an objective physiologic marker of the disorder and is associated with sleep disruption.[5] It can be caused by low iron levels.[6]”

The giveaway is “The sensations typically begin or intensify during quiet wakefulness, such as when relaxing, reading, studying, or trying to sleep.[4]” This is essentially describing a condition similar to the stillness and quiet of meditation. Although there can be a neurological disorder I think it is much more common that in stillness and silence we confront our adrenaline addiction. For anyone who has been stuck in stress for a period of time you are very familiar with how it feels to be addicted/sensitive to your own adrenaline. When embarking on reversing that situation it becomes even more obvious when being still and silent. In time, as the nervous system normalizes and the adrenaline factor goes away it is much easier to tolerate the still, quiet times. That’s why movement and activity is the better emphasis in the beginning for those who are most sensitive to the adrenaline factor. So it is important to be flexible and compassionate with yourself as you are discovering the best doorway to learning mindfulness, all the while keeping in mind that eventually we want to be present in all situations.

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Mindfulness: Unaltered State Versus Altered States

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rocks arch

This past week I gave a mindfulness presentation to a group of primary care physicians. During the question and answer portion of the presentation I was asked if mindfulness differs from meditation. I don’t usually use the word mindfulness in association with meditation because of possible confusion but that day I did. The questioner pointed out to me that meditation as she understood it had to do with mantras, bliss, alternate nostril breathing, god consciousness, joy, altered states and so forth. I immediately remembered why I don’t usually use mindfulness and meditation in the same sentence. This person’s idea of meditation is typical of what many people believe…not that there is anything wrong with that. Meditation has traditionally been known as a way of exploring different states of altered awareness/being/consciousness with the hopes of finding some peace through the altering of everyday awareness/experience. In fact, “traditional meditation” has served to bring about all kinds of interesting experiences.

However, this can easily morph into a way of escaping/disconnecting from everyday reality. I’ve seen this phenomena over and over and usually it results in a rather high level of stress when not meditating. Exploring altered states of consciousness through meditation can be a worthy endeavor but needs preparation and perspective. The problem arises when there is no grounding in the here and now. That is where mindfulness comes in.

Mindfulness is the practice of the unaltered state of awareness/consciousness, or as many people say, the ground of being. So perhaps we should say that mindfulness meditation is the formal practice of mindfulness and the informal practice brings mindfulness into everyday life. For people committed to it, the experience of the present moment is fulfilling and the desire to explore “altered states” diminishes. The unaltered state of the present moment becomes very interesting and gives one access to the peaceful, integrative way of experiencing life sought after for thousands of years.

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Mindfulness and PTSD

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ptsd

Mayo Clinic defines PTSD as: “Post-traumatic stress disorder (PTSD) is a mental health condition that’s triggered by a terrifying event — either experiencing it or witnessing it. Symptoms may include flashbacks, nightmares and severe anxiety, as well as uncontrollable thoughts about the event.

Many people who go through traumatic events have difficulty adjusting and coping for a while, but they don’t have PTSD — with time and good self-care, they usually get better. But if the symptoms get worse or last for months or even years and interfere with your functioning, you may have PTSD.

Getting effective treatment after PTSD symptoms develop can be critical to reduce symptoms and improve function.”

To me the main factor involved in PTSD is the issue of getting stuck in fight or flight. There are a lot of reasons for this and among them are genetics and social and environmental factors that can predispose us to the situation. It seems to have reached epidemic proportions worldwide and at it’s core it is fueled by fear. When we go into fight or flight and then the autonomic nervous system gets stuck in the sympathetic mode(fight or flight) we experience the fear associated with the survival instinct for extended periods of time. Fight or flight is all about survival and the most effective strategy in survival is to produce extreme fear which then serves as the prime motivator to survive. The body cooperates by shifting into a gear that allows us to mobilize ourselves to increase our chances of survival. The fear is very specific and since it is connected to survival it is the fear of dying. It is a very positive strategy when used temporarily in necessary situations but becomes a problem when the nervous system gets stuck in that mode and continues to generate degrees of the fear and corresponding physical, mental and emotional changes. This can go on for years and symptoms can vary greatly but when the symptoms are extreme as defined by the Mayo Clinic we call it PTSD. The truth is that real or imagined situations can produce this condition.

Mindfulness deals with PTSD in a very specific and effective way. The main coping mechanism for going into fight or flight is our ability to disconnect from the present moment by disconnecting from ourselves…meaning our bodies/emotions/thoughts. It’s a very effective way of protecting ourselves from the anticipated pain and suffering that we assume will be coming our way from a survival situation, real or imagined. The problem arises when due to getting stuck in fight or flight we also get stuck in the disconnection strategy. As long as we are disconnected the body assumes there is danger and remains in fight or flight. When we reconnect the body assumes the danger is over and comes out of fight or flight leaving the fear behind. Mindfulness is the process of reconnecting. In mindfulness practice we pay attention very specifically to our physical sensations, thoughts emotions and breath in the present moment. We actually reverse the very same phenomena that occurs when we disconnect to protect ourselves. In so doing, we sound the all clear message to the mind/body which then proceeds to take us out of fight or flight and back into balance. From there mindfulness affords us the opportunity to more fully appreciate and experience our lives.

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Mindful Juicing and Blending

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juice

Let’s change the pace for this new blog. Many people have asked about the ingredients that I use for making my mindful juice. It’s mindful because I make a point of being present for the whole process. The process begins with carefully choosing local, organic and seasonal ingredients whenever possible. The ingredients are then prepared with full attention using all 5 senses. I engage the sense of taste by eating a little bit of everything during preparation that I am juicing/blending. When the ingredients are ready I choose how to proportion them by how I want it to taste that day. Each day I decide which ingredients to emphasize based on my mood. I don’t know what dictates my mood but perhaps it has something to do with what my body needs/wants that day. There are a number of criteria that I have used in choosing my ingredients but the most scientific criteria is to have as much color as possible :-). I usually drink it right after exercising in the morning as it provides a nice energy boost, cleans out my system and puts me on a good trajectory for the day.

The sequence and ingredients I use for juicing and blending are:

Juicing:

1. celery, carrot, ginger root, turmeric root, daikon radish, cucumber, greens(emphasis on collards but sometimes kale or spinach), fresh habanero chile, beet, lemon and red cabbage.

Blending:

2. I then pour the juice into the blender and add frozen banana, blueberry, blackberry and strawberry.

3. In addition I add matcha green tea powder, flax, sunflower seeds and almonds.

4. I blend it all together for about 30 seconds and drink right away.

The picture that I have posted with this blog is the colorful froth that sits on top of the juice.

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What Does Motivation Have To Do With Learning Mindfulness?

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light bulb

In the past 2 or 3 years mindfulness has become a household word and many people ask me what it takes to learn it. There are many articles/seminars and advertisements geared to having you believe that along with the instant culture we live in there is also instant mindfulness. I’ve spent a lifetime looking for short cuts and have yet to find any. Thankfully I’ve always hedged my bets with diligent practice.

Understanding mindfulness is a pretty quick process and I’ll admit that someone can become an expert in a short period of time if they were inclined to do a lot of reading on the subject or attend multiple seminars. I’ve read articles and attended seminars that came from mindfulness “scholars” but came away shaking my head when I sensed that they hadn’t really applied it to their own lives. As for the short practices that these experts promise will deliver desired results, I don’t think they do.

Certainly an introduction to mindfulness through bite sized practices has it’s place and can lead to a deeper commitment to practice but these short practices need to be represented honestly as ways to get a taste of mindfulness. Once you’ve gotten a taste and decide to make a commitment to sustained practice what does it take to be “successful” and experience transformation?

I’ve experienced and seen through my students what it takes to stick with a practice of mindfulness, first over an 8 week program of Mindfulness Based Stress Reduction and then to continue to practice and make it part of your life. It may seem harsh to say this and I’ve tried to prove myself wrong for years, but what I notice is that if there is not a sufficient level of suffering, discomfort, dissatisfaction, pain…whatever you want to call it, there is a good chance you won’t stick with it. It could be physical, mental, emotional or spiritual or a combination of these things but they are necessary engines to drive us through the inevitable resistances that come up with sustained practice…and make no mistake about it, it needs to be sustained. That’s why MBSR has been so successful in the healthcare system. It deals with all these issues…not so much spirituality, but all the others. Most people come across a sense of spirituality even when doing a secular practice such as MBSR. Once the issues have been dealt with it is good to remember where the motivation came from. In addition, by then there is usually a sense of wanting to help others that adds to the motivation. If we are lucky, we will continue to bring mindfulness to young people through the schools and it will provide the benefits to transform them before resistance and suffering kicks in. I know it sounds a bit utopian, but if there is such a thing…this would be a good start.

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Mindfulness: Imagery and Visualization

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visualization skills

Mindfulness, Imagery/ Visualization There is a fine line between using imagery/visualization to become more present and becoming less present. There is the kind of visualization an athlete would do to enhance their skills or for that matter anyone looking to develop specific skills in their line of interest. I’m not talking about that kind. Another kind is to using it for relaxation and to reduce stress by pretending to be somewhere else or someone/something else. It’s an effective way to disconnect. It works in the short run because we can trick ourselves into stimulating the relaxation response but there is always a rebound effect in that the unwanted stress inevitably returns and sometimes is more intense. It is being shown more and more that attending to the present moment by fully experiencing pleasant, unpleasant and neutral experiences is the most effective approach although it may not seem that way in the short run. So we can see that intention plays the pivotal role. Imagery/visualization can be used in mindfulness as a way to bolster qualities associated with the present moment experience such as patience, trust, accepting, letting go, non judging, non striving, beginners mind and so forth. It can be done by choosing images that evoke those qualities. We identify with those images and then let identification with those images bring forth the qualities in common with mindfulness. It may take some practice but it is worth the time. It is a nice adjunct to the “main” practice of mindfulness and is somewhat analogous to the way a loving-kindness practice develops compassion, appreciation, gratitude and other similar qualities. An example of this is the use of the image of a mountain. We use this in the MBSR classes and it is very effective. Before doing the meditation the class prepares by doing a quick informal connection to their experience of a mountain. We look at what that image suggests and how it makes us feel. Some of the more common responses are stillness, strength, stability, beauty, connected, expansive, solid, adventure, natural, perfect, fun and peaceful. In evoking those kinds of experiences it connects us to those present moment qualities and complements the core meditation practice. We then build the visualization meditation around these qualities using all our senses and imagination to bring it to life. It gives us a different approach to experiencing those present moment qualities. It could be argued that the core mindfulness meditation practice will do the same thing and for some people that is all they need. For others, this kind of additional practice is a helpful and welcome boost.

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Inquiry and Mindfulness

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circle of inquiry

A sense of adventure, curiosity and inquiry is at the core of mindfulness. As the present moment is embraced things become very interesting and that sense of adventure and curiosity intensifies. Inquiry is defined as “a seeking or request for truth, information, or knowledge”. Inquiry is the process that allows for the full unfolding of the sense of adventure and curiosity. In mindfulness we use inquiry to look at what we are noticing in the mind/body experience from moment to moment. From there we can compare how we experience things when we are not present thereby yielding valuable insight into the different patterns that exist when not in the present moment. Those patterns typically are the ones that cause stress in our lives. Once we see the difference between being present and not, we can more easily make the necessary adjustments in our behavior. Gradually the way we relate to ourselves and the world around us changes in a positive way. These changes are a result of a new inner orientation along with conscious behavioral change.

In mindful inquiry we very specifically take note of physical sensations, emotions, thoughts and breath. It is through this “noticing” that we are able to link mind and body and create their harmonious interaction. It is the way we most intimately connect with ourselves and the world around us.

As we more deeply make that connection we are able to see the difference between connection and disconnection. There are of course degrees of both but with mindfulness practice the direction is always toward deeper connection. Compare your life before and after connection and see what the difference is. What were your patterns/habits before and how are they changing with mindful practice. How can this seeking or request for truth, information, or knowledge be useful in our lives.

Up to this point we are making great strides in understanding how things are and the biggest strides come with the third part of our equation….putting our experience into action. What have we learned from our noticing the present moment and reflecting back to being out of the moment? Our partnering with this knowledge through conscious cooperation and adjustment is what puts the finishing touches on our mindful transformation. We have fully experienced the moment, looked back on what came before and made necessary adjustments to go along with the internal changes that come as a part of mindful practice. 

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