Wm session-5-staying clear goals
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Session 5 of the Mindfulness Institute discusses the importance of setting goals while being mindful of potential pitfalls, such as excessive focus on future outcomes leading to decreased attention on the present moment. It emphasizes radical acceptance as a way to cope with reality and highlights the paradox of goal striving possibly leading to negative thoughts and frustration. The session encourages mindfulness to enhance present-moment awareness, reduce fear, and foster gratitude, ultimately improving satisfaction and productivity.
Wm session-5-staying clear goals
- 1. Session 5 Staying Clear - Goals Work Mindfulness Institute GOALS
- 4. Review Session 1, 2 3, 4
- 6. The present moment PAST NOW FUTURE
- 7. Examples of anchors ” our breath our body an object a sound a smell Elephant Training 1. OBSTACLES & ATTENTION
- 8. A mindful person… 5. CREATING CONFLICTS REALITY THAT is neither one or the other, yet THAT is both awareness of awareness ””- +THAT
- 9. Resolving the Conflict 2. ACCEPTANCE suppression distraction reframing positive thinking
- 11. Radical Acceptance is letting go of fighting reality. The term “radical” means to imply that the acceptance has to come from deep within and has to be complete. Acceptance is the only way out of hell. It is the way to turn suffering that cannot be tolerated into pain that can be tolerated. Radical Acceptance 2. ACCEPTANCE
- 12. Session 5 Staying Clear - Goals Work Mindfulness Institute GOALS
- 13. This Presentation 1. The Benefits of Goals 2. Goal-related pitfalls 3. Mindfulness and Goals OUTLINE
- 14. 1The Benefits of Goals
- 15. Big part of life 1. THE BENEFITS OF GOALS career goals (e.g. higher position) leisure goals (e.g. holidays) personal goals (e.g. personal development) small goals (e.g. finishing tasks) big goals (e.g. building a house)
- 16. Goals can… 1. THE BENEFITS OF GOALS determine direction increase motivation build self-efficacy enhance focus
- 19. Counterproductive 2. GOAL-RELATED PITFALLS ” An excessive focus on goals can have paradoxical effects: rather than getting closer to the goal, we find ourselves moving away from it. ”
- 20. Counterproductive 2. GOAL-RELATED PITFALLS Goal: less negative thoughts about self? -> experience lower self-esteem (Borton, Markowitz, & Dieterich, 2005) Goal: trying to lose weight? –> more over-eating (Herman & Mack, 1975) Goal: fall asleep?-> stay awake (Harvey, 2003)
- 21. Counterproductive 2. GOAL-RELATED PITFALLS Now 180 lbs. awake no diploma small apartment Goal 160 lbs. sleeping diploma house TOO MUCH AWARENESS OF DISCREPANCY
- 22. Counterproductive 2. GOAL-RELATED PITFALLS Now 180 lbs. awake no diploma small apartment Goal 160 lbs. sleeping diploma house FRUSTRATION BECAUSE OF DISCREPANCY
- 23. Counterproductive 2. GOAL-RELATED PITFALLS Now 180 lbs. awake no diploma small apartment Goal 160 lbs. sleeping diploma house DECREASED ATTENTION FOR AND THUS LOWER QUALITY OF PRESENT MOMENT ACTIVITY
- 24. Less attention for the now 2. GOAL-RELATED PITFALLS goals = future future = thought a lot of attention for goals = a lot of thoughts
- 25. Less attention for the now 2. GOAL-RELATED PITFALLS The now: = merely a way to get to the next moment = never as important as the goal = never good enough
- 26. Less attention for the now 2. GOAL-RELATED PITFALLS value of “now” depends on goal contribution difficult to see the true value of each moment even “aimless” moments can be enriching
- 27. Less attention for the now 2. GOAL-RELATED PITFALLS Now Future
- 28. Less attention for the now 2. GOAL-RELATED PITFALLS Now Future
- 29. Fear and worry 2. GOAL-RELATED PITFALLS ” A lot of attention for goals means that we spend a great amount of time in our head: thinking. ”
- 30. Fear and worry 2. GOAL-RELATED PITFALLS Neutral/positive thoughts: “what is on my to-do list?” “if I manage to…I can…” “when shall I finish…?”
- 31. Fear and worry 2. GOAL-RELATED PITFALLS Negative thoughts: “What if I don’t succeed?” “I am not sure if everything will work out fine.” “I cannot permit myself to fail.”
- 33. The happiness illusion 2. GOAL-RELATED PITFALLS ” Many goals are set because we believe that achieving them will make us happier ”
- 34. The happiness illusion 2. GOAL-RELATED PITFALLS overestimating the anticipated impact of future events (impact bias) we get used to what we achieve (hedonic adaption) short-lived happiness
- 36. More attention for the now 3. MINDFULNESS & GOALS Now Future
- 37. More attention for the now 3. MINDFULNESS & GOALS Now Future
- 38. More productivity 3. MINDFULNESS & GOALS undivided attention for the action in this moment less frustrated by gap between now and goal less distracted by (negative) thoughts
- 39. Less fear 3. MINDFULNESS & GOALS FEAR = False Expectations AppearingReal fear = the thought we are not going to have something we think we need you can never win from fearful thoughts
- 40. Less fear 3. MINDFULNESS & GOALS fear = a thought about the future = no reality/ truth recognize fear and turn back to the present moment
- 41. More gratitude 3. MINDFULNESS & GOALS pay attention to what is VS always looking ahead satisfaction in the now VS goal attainment satisfaction more attention for the way to the goal: easier to see what life has to offer
- 43. Questions?
Editor's Notes
- #7: It can help to give some examples of beautiful moments here: Maybe you were together with person you love. Maybe you were traveling, holding a newborn child, climbing a mountain or supporting a friend.
- #8: Direct your attention to one point, for instance your breath, your hands (bodyscan), and object, activity etc.
- #12: Driving the car Walking up or down stairs Listening to music Having a conversation Greeting your family when you come home
- #20: Non-striving: meditation is non-doing, non-striving, not achieving. There is no goal other than to be yourself and paying attention to whatever is happening. You are simply allowing anything to be experienced in each moment because it is there (Kabat-Zinn).