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Mindfulness on the go
Meditation in a time stealing mode
Vinay Dabholkar
vinay@catalign.com
May 31, 2015
www.catalign.com ...
Let’s say “hello” in the
primary language of the land
www.catalign.com 2
What is the primary language of the
new land?
www.catalign.com 3
Primary language is “Stillness”
Found in the gaps between thoughts
Exercise:
• Sit comfortably
• Close ...
Workshop objective
• What the is the challenge?
• What can we do?
Approach #1: Attention
Approach #2: Alertness
Approach #...
A sincere request
• Don’t believe in anything anyone says – be it a
scripture, a Guru or the facilitator
• Treat “believin...
The challenge
www.catalign.com 6
www.catalign.com 7
What is the source of all this trouble?
Thought
http://www.catalign.in/2014/11/thought-as-system-by-dav...
www.catalign.com 8
Q: It is said: Do your duty without any expectation
of results. How shall I get that frame of mind?
M: ...
Sincere request: An example
www.catalign.com 9
Vinay lives in Kathmandu and his family dies in the
quake. He is devastated...
Your response to Ramana’s response
1. “This guy is fraud. He doesn’t even move his
butt from his Ashram and claims there i...
What does thought do?
www.catalign.com 11
#1: Creates & sustains a gap between
perception and reality
www.catalign.com 12
Deepika’s interview: https://www.youtube.c...
#2: Drains energy through wasteful
thinking
www.catalign.com 13
http://www.catalign.in/2015/01/realizing-my-biggest-addict...
#3: Creates huge psychic pollution
www.catalign.com 14
“All managers
are useless”
Boss is mad at me…
www.catalign.com 15
http://www.catalign.in/2014/11/thought-as-system-by-david-bohm-book.html
Imagine yo...
What kinds of perception-reality
gap does thought create?
www.catalign.com 16
www.catalign.com 17
• Gap persists in spite of the knowledge
• How do you work around it?
www.catalign.com 18
Not all illusions are visual. There are
illusions of thought which we call
cognitive illusions. These ...
Two powerful cognitive illusions
www.catalign.com 19
www.catalign.com 20
“I never misbehaved, always listened to parents
and teachers, never wore a miniskirt… still I got
dump...
#1: Illusion of control
www.catalign.com 21
If kids go to
International
school…
Understanding of
cause-and-effect
Ability ...
www.catalign.com 22
It is not that we don’t understand
anything…
The problem is….we have unlimited
capacity to ignore our ...
www.catalign.com 23
“I listened raptly to a long symphony on a disc
that was scratched near the end, producing a
shocking ...
#2: Illusion of experience
www.catalign.com 24
Pleasantness
Time
• Peak-end rule
• Duration neglect
Kahneman’s TED talk: h...
The selfie-syndrome
(or sunset-syndrome)
www.catalign.com 25
“What we learn from the past is to maximize
the qualities of ...
Get a feel of the dysfunction
www.catalign.com 26
www.catalign.com 27
Proprioception
Exercise:
• Stand up with no obstacle in front
• and close your eyes
• Raise your arm –...
3 types of movement awareness
Movement type:
1. Sideways movement – spatial awareness
2. Dropping of hand – voluntary vs i...
What if some of these awareness are
damaged?
www.catalign.com 29
Ian Waterman
www.catalign.com 30
• At the age of 19, Ian lost spatial awareness of body
movement below neck
• Can’t feel h...
Leper dressing at Anandwan
www.catalign.com 31
• Pressure awareness damaged
• Apply too much pressure inadvertently
http:/...
Now imagine if you lose the awareness
to know if the movement of your hand
is voluntary or involuntary
www.catalign.com 32...
Thought is like a body-part
• All humans have a common dysfunction
• We don’t know if a train of thought is:
– A solution ...
Let’s see the dysfunction in a
magnified form & a glimpse of the
solution
www.catalign.com 34
A beautiful mind
www.catalign.com 35
https://www.youtube.com/watch?v=ojmWRWijVfQ (movie)
http://www.catalign.in/2015/03/a-...
How could you, John?
www.catalign.com 36
“How could you believe that extra-terrestrials
are sending you messages?”
“Becaus...
Nash’s “weight-loss” process
www.catalign.com 37
“It is a continuous process rather than waking
up from a dream. It is a m...
Approach: Nash vs Deepika
www.catalign.com 38
Deepika’s interview advocated getting expert
help to solve a problem such as...
What is mindfulness?
www.catalign.com 39
Mindfulness
1. Attention in the present moment (not in the
past or future)
2. Alertness about what is arising and passing
...
A two state model
www.catalign.com 41
www.catalign.com 42
Relatively
undisturbed
Disturbed
It is better to start the practice in the
“Relatively undisturbed” st...
Approach #1: ATTENTION
Shift attention out of thinking
www.catalign.com 43
Metaphor #1: Wiper & road
www.catalign.com 44
Don’t try to control the wiper, instead shift the
focus away from wiper on t...
Metaphor #2: train & platform
45
Whenever you get an opportunity, hop off the
train and observe the trains from the platfo...
Lineage
www.catalign.com 46
Mooji
(source of
both metaphors)
What is the platform or anchor?
You can use any of these as the anchor:
Feel the movement / change:
• Breath (at the tip o...
Exercise
• Sit comfortably
• Close your eyes
• Shift attention at the tip of the nostril and feel
the incoming & outgoing ...
When do we do this?
• Waiting:
– At the traffic light
– For the lift
– For your turn at the grocery checkout counter
– For...
Approach #2: ALERTNESS
Catch yourself getting lost in thought
www.catalign.com 50
Catch me if you can – A game
www.catalign.com 51
About to
get angry
Getting
angry
Angry Anger
subsiding
Anger
Intensity
St...
Eckhart Tolle – author of the game
www.catalign.com 52
https://www.youtube.com/watch?v=Mz0e9LrOsyk (A chapter by chapter w...
Identify “buttons” first
www.catalign.com 53
This began most recognizably
with the rejection of politically
oriented think...
What is wasteful? LOST in thought
• L(abel): Right / Wrong, Good / Bad
• O(wnership): Car, House, Idea, Relationship
• S(t...
Press the “button” voluntarily
www.catalign.com 55
http://www.catalign.in/2014/11/thought-as-system-by-david-bohm-book.html
Approach #3: ACCEPTANCE
This is what it is. What next?
www.catalign.com 56
Metaphor #1: Stuck in the mud
57
If you are stuck in the mud, the first thing you need to
say is “Yes. I am stuck in the m...
Metaphor #2: Friend’s mom’s story
• Husband passed away
• Friend’s mom behaving as though he is alive
• “I need to get bac...
Metaphor #3: Release the pedal
59
Acceptance is also known as – non-resistance
A shift from effort to non-effort
Image sou...
Seneca’s write-off method
www.catalign.com 60
Every night, before going to bed,
mentally write off everything you own /
po...
Write-off at the end of every action
• Sending mail – write-off response
• Ordering online – write-off delivery
• Request ...
Universal “yes” to everything
Meditation is a universal “yes” to everything
www.catalign.com 62
This is how it is. What ne...
Metric: Progress indicators
www.catalign.com 63
Metric
www.catalign.com 64
Focus Parameters
Attention How many times you are able to hop off the train of
thinking on the ...
Thank You
www.catalign.com 65
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Mindfulness on the go

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Most of us find it difficult to allocate time (say, 30 minutes) for an activity such as meditation. How to steal time during the day, say while we are waiting for the elevator, and meditate? Here are a few tips on "Mindfulness on the go: meditation in a time stealing mode". These slides were used during a half-day workshop conducted in Bangalore, India.

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Mindfulness on the go

  1. 1. Mindfulness on the go Meditation in a time stealing mode Vinay Dabholkar vinay@catalign.com May 31, 2015 www.catalign.com 1 http://www.catalign.in/2015/05/mindfulness-on-go-my-first-workshop.html
  2. 2. Let’s say “hello” in the primary language of the land www.catalign.com 2 What is the primary language of the new land?
  3. 3. www.catalign.com 3 Primary language is “Stillness” Found in the gaps between thoughts Exercise: • Sit comfortably • Close your eyes • Observe the train of thoughts (If there is no thought, even better!) • Notice the gaps between consecutive thoughts (if you find any) • It’s OK if you don’t find any gaps • Duration: 2 minutes
  4. 4. Workshop objective • What the is the challenge? • What can we do? Approach #1: Attention Approach #2: Alertness Approach #3: Acceptance www.catalign.com 4
  5. 5. A sincere request • Don’t believe in anything anyone says – be it a scripture, a Guru or the facilitator • Treat “believing” and “not believing” same as “don’t know” (We don’t say – I believe in C programming, I believe in sunrise) • The most useful thing is an experiment that you can try out for yourself and check (“A Mirror”) www.catalign.com 5
  6. 6. The challenge www.catalign.com 6
  7. 7. www.catalign.com 7 What is the source of all this trouble? Thought http://www.catalign.in/2014/11/thought-as-system-by-david-bohm-book.html
  8. 8. www.catalign.com 8 Q: It is said: Do your duty without any expectation of results. How shall I get that frame of mind? M: You need not aspire or get any new state. Get rid of your present thoughts, that is all. Talk: 472, 15th March 1938
  9. 9. Sincere request: An example www.catalign.com 9 Vinay lives in Kathmandu and his family dies in the quake. He is devastated and visits Ramana in Tiruvannamalai. Tells Ramana, “My life is ruined” Ramana’s imaginary response: Get rid of the thought, that’s all.
  10. 10. Your response to Ramana’s response 1. “This guy is fraud. He doesn’t even move his butt from his Ashram and claims there is no problem.” 2. “Om, Ramanaya Namah! Ramana is God. Whatever he says is true. I believe him.” 3. “Sounds weird. But let me check when I have a problem and see if I can test this approach.” #1 and #2 are dead ends. #3 may open a door. www.catalign.com 10
  11. 11. What does thought do? www.catalign.com 11
  12. 12. #1: Creates & sustains a gap between perception and reality www.catalign.com 12 Deepika’s interview: https://www.youtube.com/watch?v=Mp9f1buA_A4 http://en.wikipedia.org/wiki/Hedonic_treadmill During depression, at the end of a very successful year as an actress (2013), Deepika Padukone felt “emptiness”. For most of us, the gap manifests in the form of worry, anxiety, anger, guilt, blame, expectations etc. – also referred to as – perpetual unsatisfactoriness or hedonic treadmill
  13. 13. #2: Drains energy through wasteful thinking www.catalign.com 13 http://www.catalign.in/2015/01/realizing-my-biggest-addiction-thinking.html
  14. 14. #3: Creates huge psychic pollution www.catalign.com 14 “All managers are useless”
  15. 15. Boss is mad at me… www.catalign.com 15 http://www.catalign.in/2014/11/thought-as-system-by-david-bohm-book.html Imagine you cross your boss in the office corridor and you see that he is looking particularly unhappy and avoiding eye contact. Then you recollect that he would have seen your email that your teams’ delivery will slip this time as well. Now, it is clear to you that he is really going to take some action this time. You go to your seat and immediately start browsing job market sites. Soon you are convinced that boss is going to fire you. You start sending mails to your close friends looking for help in finding a job. You are not able to focus on your work and you come home worried.
  16. 16. What kinds of perception-reality gap does thought create? www.catalign.com 16
  17. 17. www.catalign.com 17 • Gap persists in spite of the knowledge • How do you work around it?
  18. 18. www.catalign.com 18 Not all illusions are visual. There are illusions of thought which we call cognitive illusions. These can be more stubborn than visual illusions.
  19. 19. Two powerful cognitive illusions www.catalign.com 19
  20. 20. www.catalign.com 20 “I never misbehaved, always listened to parents and teachers, never wore a miniskirt… still I got dumped” – Rani in Queen Like Rani, we believe we understand cause-and- effect relationship – e.g. listen to parents and things will be good – an illusion of understanding Source: Thinking, fast & slow
  21. 21. #1: Illusion of control www.catalign.com 21 If kids go to International school… Understanding of cause-and-effect Ability to predict future 3D printers will be everywhere by 2020 Illusion of skill I will turn this company around Source: Thinking, fast & slow
  22. 22. www.catalign.com 22 It is not that we don’t understand anything… The problem is….we have unlimited capacity to ignore our ignorance. WYSIATI-rule: What you see is all there is (Management case study syndrome) Source: Thinking, fast & slow
  23. 23. www.catalign.com 23 “I listened raptly to a long symphony on a disc that was scratched near the end, producing a shocking sound and the bad ending ruined the whole experience” #2 Illusion Source: Thinking, fast & slow
  24. 24. #2: Illusion of experience www.catalign.com 24 Pleasantness Time • Peak-end rule • Duration neglect Kahneman’s TED talk: https://www.youtube.com/watch?v=XgRlrBl-7Yg
  25. 25. The selfie-syndrome (or sunset-syndrome) www.catalign.com 25 “What we learn from the past is to maximize the qualities of our future memories, not necessarily of our future experience. This is the tyranny of the remembering self.” -- Daniel Kahneman, Thinking, fast & slow
  26. 26. Get a feel of the dysfunction www.catalign.com 26
  27. 27. www.catalign.com 27 Proprioception Exercise: • Stand up with no obstacle in front • and close your eyes • Raise your arm – pointing in front direction • Slowly move it to the left & then to the right (say 20 degrees) • Let it drop as if limp • Press it against the chair & feel the pressure • Duration: 5 minutes http://en.wikipedia.org/wiki/Proprioception
  28. 28. 3 types of movement awareness Movement type: 1. Sideways movement – spatial awareness 2. Dropping of hand – voluntary vs involuntary 3. Pressure of hand – pressure awareness www.catalign.com 28
  29. 29. What if some of these awareness are damaged? www.catalign.com 29
  30. 30. Ian Waterman www.catalign.com 30 • At the age of 19, Ian lost spatial awareness of body movement below neck • Can’t feel his hand/feet position • Only when he can see, he can move his leg • It is as if you are missing your step every moment http://www.okjdiscoveries.com/articles/mind-bomb/2013/12/ian-walterman-without- proprioception
  31. 31. Leper dressing at Anandwan www.catalign.com 31 • Pressure awareness damaged • Apply too much pressure inadvertently http://travelwithgrace.me/category/meditation/
  32. 32. Now imagine if you lose the awareness to know if the movement of your hand is voluntary or involuntary www.catalign.com 32 You don’t know if • You are moving your hand, or • Your neighbour is moving your hand, or • Gravity is moving your hand
  33. 33. Thought is like a body-part • All humans have a common dysfunction • We don’t know if a train of thought is: – A solution to a problem you are working on, or – A response to a remark from the person sitting next to me, or – A response to an imaginary scenario like losing my job in the future www.catalign.com 33 http://www.catalign.in/2014/11/thought-as-system-by-david-bohm-book.html
  34. 34. Let’s see the dysfunction in a magnified form & a glimpse of the solution www.catalign.com 34
  35. 35. A beautiful mind www.catalign.com 35 https://www.youtube.com/watch?v=ojmWRWijVfQ (movie) http://www.catalign.in/2015/03/a-beautiful-mind-and-three-acts-of.html
  36. 36. How could you, John? www.catalign.com 36 “How could you believe that extra-terrestrials are sending you messages?” “Because, the ideas I had about supernatural beings came to me the same way that my mathematical ideas did. So I took them seriously.” http://www.catalign.in/2015/03/a-beautiful-mind-and-three-acts-of.html
  37. 37. Nash’s “weight-loss” process www.catalign.com 37 “It is a continuous process rather than waking up from a dream. It is a matter of policing one’s thoughts trying to recognize paranoid ideas and rejecting them, just the way somebody who wants to lose weight has to decide consciously to avoid fats or sweets.” http://www.catalign.in/2015/03/a-beautiful-mind-and-three-acts-of.html
  38. 38. Approach: Nash vs Deepika www.catalign.com 38 Deepika’s interview advocated getting expert help to solve a problem such as depression. Nash advocated applying your own mind to solve the problem of the mind.
  39. 39. What is mindfulness? www.catalign.com 39
  40. 40. Mindfulness 1. Attention in the present moment (not in the past or future) 2. Alertness about what is arising and passing away e.g. thoughts, emotions, sense perceptions 3. Acceptance of reality as it is without judgment www.catalign.com 40 http://www.catalign.in/2014/07/three-practices-from-eckhart-tolles.html
  41. 41. A two state model www.catalign.com 41
  42. 42. www.catalign.com 42 Relatively undisturbed Disturbed It is better to start the practice in the “Relatively undisturbed” state Attention Alertness Acceptance
  43. 43. Approach #1: ATTENTION Shift attention out of thinking www.catalign.com 43
  44. 44. Metaphor #1: Wiper & road www.catalign.com 44 Don’t try to control the wiper, instead shift the focus away from wiper on to the road Metaphor source: https://nachiketasquest.wordpress.com/2014/04/08/focus-on-the-road-some-wisdom-from-mooji/ Image source: http://www.ehow.co.uk/how_7313829_replace-country-windshield-wiper-arm.html
  45. 45. Metaphor #2: train & platform 45 Whenever you get an opportunity, hop off the train and observe the trains from the platform Metaphor source: http://ashramof1.tumblr.com/post/86281899767 Image source: http://retirementjourney.blogspot.in/2010/11/coonoor-to-kathmandu-4-9-november-2010.html
  46. 46. Lineage www.catalign.com 46 Mooji (source of both metaphors)
  47. 47. What is the platform or anchor? You can use any of these as the anchor: Feel the movement / change: • Breath (at the tip of the nostrils) • Abdomen • Tingling in the hand / fingers • Surrounding sounds www.catalign.com 47
  48. 48. Exercise • Sit comfortably • Close your eyes • Shift attention at the tip of the nostril and feel the incoming & outgoing breath (5 min) • Shift attention to the rising and falling movement of abdomen (5 min) • Cross your fingers and shift attention to the tingling in the fingers especially where they cross each other (5 min) www.catalign.com 48
  49. 49. When do we do this? • Waiting: – At the traffic light – For the lift – For your turn at the grocery checkout counter – For your laptop to switch on • Introduce a moment of wait: – Answering the phone, starting your car, taking first bite • Mundane activities (means to an end to end) – Restroom break -- Jogging – Commercial break -- Washing dishes – Walking from here to there -- sweeping – Opening a door www.catalign.com 49
  50. 50. Approach #2: ALERTNESS Catch yourself getting lost in thought www.catalign.com 50
  51. 51. Catch me if you can – A game www.catalign.com 51 About to get angry Getting angry Angry Anger subsiding Anger Intensity Stage-1 Stage-2 Stage-3 “Gotcha” point http://www.catalign.in/2014/02/eckhart-tolles-catch-me-if-you-can.html https://www.youtube.com/watch?v=aqX5IFKYFWk (video – Dealing with anger, resistance and pessimism)
  52. 52. Eckhart Tolle – author of the game www.catalign.com 52 https://www.youtube.com/watch?v=Mz0e9LrOsyk (A chapter by chapter webinar based on 10 chapters of “A New Earth” with skype calls all around the world)
  53. 53. Identify “buttons” first www.catalign.com 53 This began most recognizably with the rejection of politically oriented thinking as essentially a hopeless waste of intellectual effort Source: A beautiful mind, by Sylvia Nasar, chapter 47, Remission
  54. 54. What is wasteful? LOST in thought • L(abel): Right / Wrong, Good / Bad • O(wnership): Car, House, Idea, Relationship • S(tory): Victim, Villain (guilt, blame, worry) • T(ime): Past / Future www.catalign.com 54
  55. 55. Press the “button” voluntarily www.catalign.com 55 http://www.catalign.in/2014/11/thought-as-system-by-david-bohm-book.html
  56. 56. Approach #3: ACCEPTANCE This is what it is. What next? www.catalign.com 56
  57. 57. Metaphor #1: Stuck in the mud 57 If you are stuck in the mud, the first thing you need to say is “Yes. I am stuck in the mud.” What doesn’t help is: “Why did I get stuck? I wish I had not come here…” http://www.huffingtonpost.com/2012/12/12/bad-memories-eckhart-tolle-how-to- deal_n_2260002.html?ir=India&adsSiteOverride=in Image src: http://www.bryanzimmermansblog.com/why-do-so-many-just-give-up-on-making-money- online-how-to-keep-yourself-out-of-this-rut
  58. 58. Metaphor #2: Friend’s mom’s story • Husband passed away • Friend’s mom behaving as though he is alive • “I need to get back and prepare dinner for him” • Until a time, when she accepts the death of her husband www.catalign.com 58
  59. 59. Metaphor #3: Release the pedal 59 Acceptance is also known as – non-resistance A shift from effort to non-effort Image source: http://lifehackery.com/2008/09/28/automotive/
  60. 60. Seneca’s write-off method www.catalign.com 60 Every night, before going to bed, mentally write off everything you own / possess: wealth, job, relationships etc. If you still have them in the morning, treat it as a bonus. http://www.valueinvestingworld.com/2012/01/nassim-taleb-on-seneca.html
  61. 61. Write-off at the end of every action • Sending mail – write-off response • Ordering online – write-off delivery • Request for meeting – write-off response • Telling your son to do something – write-off his compliance • Applying for a job – write-off favourable response www.catalign.com 61
  62. 62. Universal “yes” to everything Meditation is a universal “yes” to everything www.catalign.com 62 This is how it is. What next? http://non-duality.rupertspira.com/about/rupert-spira
  63. 63. Metric: Progress indicators www.catalign.com 63
  64. 64. Metric www.catalign.com 64 Focus Parameters Attention How many times you are able to hop off the train of thinking on the platform in a day? Alertness How do you respond to challenging situations? (loss of something/someone, when you are hurt etc.) Alertness How many times are you able catch yourself getting LOST (Label, Ownership, Story, Time) in thought? Alertness How many times are you able to catch yourself before or during an emotional surge? Acceptance How many times are you able to catch yourself building an expectation at the end of an action (sending email)? Acceptance How many times are you able to detect internal resistance and release the pedal? https://www.youtube.com/watch?v=wmQJaFV0y0w
  65. 65. Thank You www.catalign.com 65

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