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)

!"#$%##&'()*+,+('-&.'/#(01&(#2'$3#/#'4('-'(0-5#6'

7&'$3-$'(0-5#',4#('1+/'8/##.1*'-&.'1+/'01%#/'$1'5311(#'1+/'/#(01&(#6'7&'

1+/'/#(01&(#',4#('1+/'9/1%$3'-&.'1+/'3-004&#((6:'

!"#$%&'(&)*#+'

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