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![34
[1] Mindfulness Listening Practice
1. Pair with the person next to you
2. Decide who will be the speaker first time
3. The speaker will talk about “my ideal boss” for 2 mins.
4. The listener will practice mindful-listening, without getting lost in
your own thoughts (no talking is allowed within the 2 mins), listen
fully without judgments, see what was said beyond words](https://image.slidesharecdn.com/rmnintroductiontomindfulness22-181001010825/85/Rmn-introduction-to-mindfulness-34-320.jpg)
![35
[1] Mindful Listening
1. Now the listener summarize what was said in 1 mins.
2. The 1st speaker listen mindfully](https://image.slidesharecdn.com/rmnintroductiontomindfulness22-181001010825/85/Rmn-introduction-to-mindfulness-35-320.jpg)
![37
[2] Mindfulness Listening Practice
1. As the second part, now we switch the roles
2. The speaker can talk about “my ideal subordinate” for 2 mins.
3. The listener will practice mindful-listening, without getting lost in
your own thoughts (no talking is allowed within the 2 mins), listen
fully without judgments, see what was said beyond words](https://image.slidesharecdn.com/rmnintroductiontomindfulness22-181001010825/85/Rmn-introduction-to-mindfulness-37-320.jpg)
![38
[2] Mindful Listening
1. Now the listener summarize what was said in 1 mins.
2. The 1st speaker listen mindfully](https://image.slidesharecdn.com/rmnintroductiontomindfulness22-181001010825/85/Rmn-introduction-to-mindfulness-38-320.jpg)
Uploaded byRakuten Group, Inc.
Rmn introduction to mindfulness
This document summarizes a workshop on mindfulness held by Udana Bandara of Rakuten Mindfulness Network. The workshop covered the definition of mindfulness as moment-to-moment awareness without judgment, discussed its roots in Buddhism and popularity due to modern lifestyle and scientific research. Participants engaged in mindfulness meditation and listening exercises. They learned mindfulness can strengthen attention and reduce stress through neuroplasticity. The workshop encouraged developing a daily practice and mindful lifestyle with the support of Rakuten's mindfulness community and resources.
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Rmn introduction to mindfulness
- 1. Workshop: Introduction to Mindfulness UdanaBandara Head, Rakuten Mindfulness Network Rakuten, Inc. https://www.rakuten-mindfulness.org/
- 2. 2 Contents 1. Check-in 2. Whatis Mindfulness? 3. Popularity of Mindfulness 4. Why? 5. How to learn/become mindful? 6. Resources & support in Rakuten 7. Check-out
- 3.
- 4. 4 Check In 1. Pairwith the person next to you 2. Decide who is talking first 3. 1st Speaker talks for a 1 min and 2nd Speaker listens. Topics: - How you feel now - What kind of thoughts you have - Or anything in your mind 4. Switch the role and execute step 3
- 5. 5 2. What isMindfulness
- 6. 6 What is Mindfulness? Mindfulnessis moment-to-moment awareness of one’s experience without judgment mindfulness is a state/ability of your mind = xMindfulness awareness of one’s experience without judgment moment to moment process
- 7. 7 Buddhism (varioustraditions) Beginning of Modern Science 2600 yearsearlier 2100 years earlier Tripitaka: Buddhist Teachings written in Pali Language “Sati”- a core Buddhist concept is translated into English as “Mindfulness” Buddhism in English Mindfulness Based Stress Reduction (MBSR) ,Book and Scientific Definition Beginning of Scientific interest Writing of Tripitaka 1st century BC 19th century “Sati” Mindfulness Pali language English 1979 Jon Kabat-Zinn Thomas Rhys Davids Buddha https://www.huffingtonpost.com/tim-lomas/where-does-the-word-mindfulness-come-from_b_9470546.html The history of the English word “Mindfulness” 1890ies/ 明治２３年 Our discussion is on “Mindfulness” addressed in scientific literature
- 8. 8 3. Popularity ofMindfulness
- 9. 9 Many Well KnownMindfulness Practitioners “Mindfulness can no longer be considered a nice-to-have for executives. It’s a must- have” C. Congleton et al Jan. 2015 Photo Credit : Emma Watson by David Shankbone, Marc Benioff by Schreibvieh, Melinda Gates Copyright by World Economic Forum swiss-image.ch/Photo by Remy Steinegger , Steve Kerr by Keith Allison, Emma Watson Actress Marc Benioff CEO, Salesforce Melinda Gates Philanthropist Steve Kerr Coach, Golden State Warriors
- 10. 10 Data extracted from: Increasein Scientific Research Studies (Papers) on Mindfulness Fields: Neuroscience, Medicine, Psychology, Computer Science, etc.
- 11. 11 Including Us, ManyCompanies Promoting Mindfulness at Workplace US Japan Google Rakuten Salesforce Unilever Japan Aetna Yahoo Japan Asana Sansan
- 12.
- 13. 13 There are twomain reasons Our modern living environment and lifestyle Scientific Knowledge on mindfulness
- 14. 14 Our modern livingenvironment and lifestyle Scientific knowledge on mindfulness
- 15. 15 Living environment designto grab our attention
- 16. 16 Science: Wandering Mindis a Unhappy Mind 46.7% of the time Mind Wandering People are thinking about what is not happening almost as often as they are thinking about what is Doing so typically makes them unhappy Researchers developed a smartphone technology to sample people’s ongoing thoughts, feelings, and actions and found:
- 17. 17 Our modern livingenvironment and lifestyle Scientific knowledge on mindfulness
- 18. 18 Scientific Studies ShowsMindfulness is Highly Effective With advancements of tools such as fMRI, EEG scientist are able to study mindfulness. According to their studies, it bolsters our concentration powers, attention, provide better control of our emotions and strengthens our immune systems.
- 19. 19 Emerging public understanding Gym/Training Body Mind Meditation Healthy Diet Joy, Compassion, Loving-Kindness, Gratitude Positive Mental Actions Common Sense for decades Analogy: Mindfulness is Gym for your Brain/Mind
- 20. 20 Neuroplasticity & Mindfulness: Our brains change with experience and practice As well known examples of neuroplasticity, neural networks related to spatial processing grow in taxi drivers as they develop interior maps of city streets (Maguire, Woollett, & Spiers, 2006). Other corresponding networks change in response to playing music (Rodrigues, Loureiro, & Paulo Caramelli, 2010) or juggling (Draganski et al., 2004) . Whether we know it or not, we are always practicing something so choosing what qualities or abilities to cultivate and which ones to weaken or abandon is a fundamental principle of mindfulness practice. Image Credit: https://en.wikipedia.org/wiki/Neuron#/media/File:Complete_neuron_cell_diagram_en.svg
- 21. 21 Simplified Model ofNeuroanatomy of Suffering Image Credit: https://qbi.uq.edu.au/brain/brain-anatomy/limbic-system New Brain: Imagination, Creativity, Executive functioning, Self-control Old Brain: emotions & drives, shared with many animals
- 22. 22 With Mindfulness Training “NewBrain”: Imagination, Creativity, Executive functioning, Self-control “Old Brain”: emotions & drives (shared with many animals ) Amigdela get weaker New Brain regulate the whole brain better “New Brain” get stronger https://blogs.scientificamerican.com/guest-blog/what-does-mindfulness-meditation-do-to-your-brain/ http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0064574
- 23. 23 Scientific Studies HaveShown that Mindfulness Can Increase/ Strengthen Decrease/ Weaken Attention Long-term stress Emotional Regulation Immune System Resilience
- 24. 24 5. How tobecome mindful?
- 25. 25 Both approaches areequally important for training mindfulness 1. Mindful Meditation (Gym) 2. Mindful Lifestyle Choices (Positive Mental Actions) Listening Walking Joy, Compassion, Loving-Kindness, Gratitude
- 26.
- 27. 27 Main meditation methodsused in Mindfulness Training • Meditation of Breath • Open Awareness Meditation • Body Scanning Meditation • Loving Kindness Meditation Cultivating Positive EmotionsStrengthening/Cleaning the Mind http://marc.ucla.edu/mindful-meditations
- 28. 28 Meditation of Breath FollowBreath Distraction Notice Distraction (without Judgments) Reorientation of Attention
- 29. 29 Meditation of Breath 2 Meditationof Breath https://www.uclahealth.org/marc/body.cfm?id=22&iirf_redirect=1
- 30.
- 31. 31 What did wedo? Become more aware of mental behaviors Strengthening awareness, meta-cognition and equanimity Learning to see the world more clearly and unbiasedly
- 32.
- 33. 33 Listening to someonewith full attention, without any judgments.
- 34. 34 [1] Mindfulness ListeningPractice 1. Pair with the person next to you 2. Decide who will be the speaker first time 3. The speaker will talk about “my ideal boss” for 2 mins. 4. The listener will practice mindful-listening, without getting lost in your own thoughts (no talking is allowed within the 2 mins), listen fully without judgments, see what was said beyond words
- 35. 35 [1] Mindful Listening 1.Now the listener summarize what was said in 1 mins. 2. The 1st speaker listen mindfully
- 36. 36 Listening to someonewith full attention, without any judgments. 36
- 37. 37 [2] Mindfulness ListeningPractice 1. As the second part, now we switch the roles 2. The speaker can talk about “my ideal subordinate” for 2 mins. 3. The listener will practice mindful-listening, without getting lost in your own thoughts (no talking is allowed within the 2 mins), listen fully without judgments, see what was said beyond words
- 38. 38 [2] Mindful Listening 1.Now the listener summarize what was said in 1 mins. 2. The 1st speaker listen mindfully
- 39.
- 40. 40 What did wedo? Listening mindfully: with full attention, compassion and without judgments Learning to see your mind’s reactivity and behavior patterns Being aware and change your automatic habits
- 41. 41 Find Your MindfulLifestyle: Suitable training activities & lifestyle choices that helps your mindfulness practice NatureWalk Eat
- 42. 42 6. Support &Other Resources
- 43. 43 Rakuten Mindfulness Network https://www.rakuten-mindfulness.org/ rakuten-mindfulness@mail.rakuten.com GroupMeditation News Letters Workshops & Guest Talks Scientific Studies (RIT) New Graduate Training (GHR) Services Collaborations
- 44. 44 Take Away * Neuroplasticity:Your mental behavior will change you brain * Don’t expect immediate results, give it some time. * Both meditation and mindfulness based lifestyle is equally important What you can do from today? - Start a daily meditation practice, Start with a duration that you are willing to continue - Cultivate positive mental behaviors and let go of negative ones - Participate our events and join the community
- 45. 454 Check-Out Share your experiencetoday ( 2 mins)
- 46. 46 Please check theevent schedule on the website https://www.rakuten-mindfulness.org/schedule/
- 47.
Editor's Notes
- #8 Key Points: Mindfulness the concept has 2600 years old roots Many Asian countries influenced by Buddhism including Japan value this concepts through out the history “Mindfulness” is the English word created to translate the Pali term “Sathi” into English in 1890ies The word is used in English Buddhist studies in US, and UK Jon Kabat-Zinn iniatiated the scientific interest of Mindfulness by his pioneering work of MBSR ( Mindfulness Based Stress Reduction) and used the term Mindfulness in scientific context The limitation of science based “mindfulness”, enhancing human wellbeing rather than aiming for the grander objective enlightenment (nibbana, さとり） as in Buddhism From here our discussion is limit to explanation and practices explored by scientific community
- #16 How long can you go without checking your social media account ?
- #21 1.
- #37 The Lecture ask who has given 100% marks. And question the the person talked how he feel about.