Summary – Session 1 – Stop and Feel

Lead from Insight – Miranda van Schadewijk
Below you will find a summary of the things we have learned during this first session ‘Stop and Feel’ of the Lead from Insight workshop held on Sunday the 23rd of March 2014 in collaboration with VPV in Hanoi. During this workshop we will learn by doing, learn from our own experience. I am not giving so much input into what is 'right' and 'wrong', 'good' or 'bad'. Because there is no ‘right’ or ‘wrong’ when we are learning about ourselves and from our personal experiences. The most important thing to learn is to have the confidence and tools to have a state of mind in which you can continuously learn from your own experiences and know how to investigate inside yourself. Trusting in your own intuitions and inner voice. As a leader, in our own lives, in our studies, at our work, this is a crucial skill.

Head-Heart-Body check
What: Say in 1 word how your head feels, your heart feels and your body feels. Example: My head feels busy, my heart feels happy and my body feels restless. Why: Being aware of what is going on in your head, your heart and your body is the basis for selfknowledge which is the basis for self-management, motivation and leadership. Reflection: For many of us, our head feels different from our heart which in turn feels different from our body. What does this mean? (We can have different feelings at the same time. This influences our decisions making and the way we experience different events. When we make a decision, which part of us is most dominant?)

Setting an intention
What: Think of why you are taking part in this workshop, what do you want to learn, how do you want to be during the workshop; What is your intention? Write it down on a sticky note, share it with the group and put it at the roots of the tree. These are seeds you want to water during the workshop. Why: When we know why we are doing something or what we want to learn, we will pay attention to this question more and probably learn more. The material and exercises can be put in the context of our personal questions/intention and make sense to us. This also helps with remembering things. For example, when we read a history book just like that, we will probably forget a lot. But when we know we want to learn a particular thing: what was the influence of Greek culture in Europe? Than we will read the book with this question in the back of our heads. All the information related to this question will stick to our mind and we can take notes

Therefore this workshop is called Lead from Insight. we can continue with learning how to manage emotions and thoughts. Gross National Happiness center Bhutan. When we hear the bell. That is what marketing is about. having a choice to act instead of automatically react? To learn to manage our emotions. We need to know what our core values are. We need to learn this. Our intention makes an activity meaningful to us. Then.’ (See the full interview here: Happiness ) Mindfulness Mindfulness means: Body and mind together. Knowing ourselves. It’s always mindfulness of something. Medical center. we can never predict all our emotional reactions to unknown events in the future. catching our awareness. Our mind pays attention to what our body is doing. feel how the belly rises when we breathe in. we follow our breathing. The easiest and most effective way to start knowing ourselves is body awareness.about it. means knowing how to do research inside ourselves. mindfulness of walking. one step – one in breath. Knowing what is happening right now. classes we follow. Tho Ha Vinh. founder of Mindfulness Based Stress Reduction programs (MBSR). We can never know ourselves for a 100%. work we do. Doing this regularly is training us with focus and body awareness. what we are saying. Coming back to our bodies and our breathing. We observe ourselves. mindfulness of anger. mindfulness of happiness. what is important to us to know which direction we want to take in life. what we are thinking. mindfulness of eating. it takes time. Learning to know how we can recognize emotions and thoughts in ourselves. Jon Kabatt-Zinn. Dr. You can train mindfulness. During the workshop we listened to the sound of the bell. Body Awareness Leadership starts with you. It is the same for workshops we follow. talks about awareness: ‘Advertising and marketing is spending over 600 billion a year to catch our awareness. what we are feeling. like you can train to get better at badminton or violin playing. We also need to know how we can manage our emotions. How can we lead our daily lives. University of Massachusetts. one step – one out breathe. and falls when we breathe out. (See his full explanation here: Mindfulness ) His definition of mindfulness: . Happiness Expert. Mindfulness expert. Mindfulness of breathing. But we can learn how we can recognize them and investigate into them. We observe what we are doing. Role of observer. So I think a different society depends on our ability to reclaim our power of awareness and redirect our awareness intentionally according to values we want to put forward. creating a new habit. we start with learning to know ourselves. For example walking. We did different exercises connecting body movements to our breathing. We are not regretting the past or planning the future. Leadership from your own inner wisdom.

This is a very important soft skill that will help us improve our general communication skills because we will understand the other person better.‘Paying attention in a particular way. Brain facts: . Nothing happens in the past or the future. will help us get to know the other and ourselves better. without judging or saying this is right. . Department of Neurology (science of the brain).Emotional regulation (better at managing emotions) .Attention (increased control of attention) . University of California Los Angelos. What: She compared the brains of 22 meditators and 22 non meditators. we only live now.’ Because we only live in the present moment. helps in conflict resolution. Research Who: Eileen Luders. in the present moment. we will have empathy for the other person which leads to that other person liking us more. on purpose.More grey matter = more efficient and powerful area of the brain. and nonjudgmentally. those are only our thoughts. to be in relationship. right now. to do anything. Results of the research: Meditators had more grey matter in regions of the brain important for: . this is wrong) He also says: ‘The present moment is the only time we have to create. we will understand what the main points are.Everything we do and every experience we have actually changes the brain. to love. . This is called neuroplasticity.Mental flexibility (better at making mindful choices Three very good reasons to practice mindfulness! And there are many more:  Clear mind  EQ  acting versus reacting  focus and concentration  Improved memory  Decisiveness  Relaxation of body and mind  increased immune function  better overall quality of life  emotional regulation  It's free!  Increased productivity  No side effects Deep Listening Deep listening is listening with our full attention (with mindfulness).’ (Paying attention because we want it.

Results when journaling is done for more days: Feeling better Healthier blood work (body) Higher grades in school. Listen to hear. (Don’t try to think of the right response) Don’t interrupt Observe your emotions and thoughts and put them aside for now. about something emotionally significant. Try not to judge. non-stop.How: Follow your breathing. Results: They had better moods and better results at psychological well-being tests. Mindfulness of thoughts and emotions by writing them down. for 2 days. Silence is ok! Journaling Writing a journal is a way of practicing self-discovery. not to speak. Research: What: 49 students had to journal for 2 minutes. Exercise: Write for 5 minutes. Start with the sentence “What I am feeling now is…” .