Mindfulness training is
Table of Contents
Boxes, Tables and Figures xii
About the Author xv
Preface xvi
About the Companion Website xx
Part 1 Foundations for Mindful, Positive Leadership and a Constructive Way of Life 1
1 The Quest for a Model of Mindful, Positive Leadership and a Constructive Way of Life 3
1.1 Groundwork for Models of Leading and Living 3
1.2 In Pursuit of Answers to Intriguing Questions 5
1.3 Two Discoveries and their Importance for Good Leadership and Living 6
1.4 From Groundwork to a Model for Mindful, Positive Leadership and a Constructive Way of Life 14
2 What is Positive Psychology? 15
2.1 Birth of a New Discipline 15
2.2 Positive Emotions: The Cornerstone of Positive Psychology 17
2.3 Engagement and Flow 21
2.4 Relationships: The “R” in PERMA 24
2.5 Meaning in Life 25
2.6 Positive Accomplishment: Fifth and Last Element of PERMA 26
2.7 Hindrances to Subjective Well‐being 27
2.8 Positive Psychology Interventions (PPIs): The Instruments for Increasing Happiness 30
2.9 Summarizing Remarks and Outlook 32
3 What is Mindfulness? 33
3.1 Rediscovering Personal Practice 33
3.2 Defining Mindfulness 34
3.3 Some Open Issues of Mindfulness 37
3.4 Operating Mechanisms of Mindfulness 38
3.5 Benefits from Mindfulness Practice 40
3.6 Mindfulness‐based Interventions (MBIs) 44
4 Strategic Awareness: The Key to Well‐Being 48
4.1 The Importance of Strategy 48
4.2 The Future—Not the Past, Not even the Present—As Key to Well‐Being 51
4.3 Strategic Awareness 54
Part 2 Mindfulness‐Based Strategic Awareness Training (MBSAT) 65
5 MBSAT: The Program 67
5.1 Its Origin and Goals 67
5.2 MBSAT: A Decision‐Making Approach 68
5.3 MBSAT Principles 71
5.4 MBSAT Mindfulness Components 79
5.5 The Locus of MBSAT Practices—Minding BETA 80
6 MBSAT: The Program Design 82
6.1 Defining Needs: Understanding Afflictions in the Workplace and in Life 82
6.2 The Format of MBSAT 86
6.3 The Content of MBSAT: An Overview 87
6.4 Expected Benefits from MBSAT 90
6.5 A Finance View of MBSAT Benefits 92
6.6 The Characteristics of Participants and Related Risks 95
6.7 Getting Started: Group Composition and Presession Interviews 98
6.8 Teaching MBSAT 100
6.9 The Importance of Inquiry in Sessions 102
6.10 Homework Assignments 106
6.11 Annex to Chapter 6: MBSAT Precourse Interview Template 108
7 Session 1: Robotic Living—Automatic Pilot 111
7.1 Introduction 111
7.2 Session Organization, Coverage, and Sequence 113
7.3 Exercises and Practices of Session 1 114
8 Session 2: Living Above the Neck 122
8.1 Introduction 122
8.2 Session Organization, Coverage, and Sequence 125
8.3 Exercises and Practices of Session 2 126
9 Session 3: Recollecting Our Mind 133
9.1 Introduction 133
9.2 Session Organization, Coverage, and Sequence 138
9.3 Exercises and Practices of Session 3 139
9.4 Annex to Chapter 9: Body Scan: Recognizing Emotions and Sensations in the Body 145
10 Session 4: The Construction of Experience—Like and Dislike (Our Worried and Anxious Mind) 148
10.1 Introduction 148
10.2 Session Organization, Coverage, and Sequence 151
10.3 Exercises and Practices of Session 4 151
11 Session 5: Strategic Awareness I—Mindful Real Options (MROs) 159
11.1 Introduction 159
11.2 Session Organization, Coverage, and Sequence 167
11.3 Exercises and Practices of Session 5 168
12 Session 6: Strategic Awareness II—From POMO (Powerful Money) to MIMO (Mindful Money) 172
12.1 Introduction 172
12.2 Session Organization, Coverage, and Sequence 181
12.3 Exercises and Practices of Session 6 181
13 Session 7: Strategic Awareness III—Friendliness: Opening the Heart 189
13.1 Introduction 189
13.2 Session Organization, Coverage, and Sequence 200
13.3 Exercises and Practices of Session 7 201
14 Session 8: Minding Your BETA 213
14.1 Introduction 213
14.2 Session Organization, Coverage, and Sequence 214
14.3 Exercises and Practices of Session 8 215
Notes and Handouts
Session 1
Note 1: The Raisin Exercise 230
Note 2: The Body Scan 232
Handout 1 of Session 1: Foundations 235
Handout 2 of Session 1: Building the Formal Mindfulness Practice Habit 235
Handout 3 of Session 1: Home Practice for the Week Following Session 1 237
Handout 4 of Session 1: Optional Reading 237
Handout 5 of Session 1: Home Practice Record Form 238
Session 2
Note 3: The BETA Exercise 239
Note 4: Three Good Things (TGT) Exercise 241
Note 5: Mindfulness of the Breath Practice 242
Handout 1 of Session 2: Content of Home Practice and Practical Considerations 244
Handout 2 of Session 2: Home Practice for the Week Following Session 2 245
Handout 3 of Session 2: Optional Material 246
Session 3
Note 6: Breath and Body Sitting Mediation 247
Note 7: 3‐Minutes Breathing Space—3MBS 249
Note 8: Mindful Stretching and Mindful Salsa 252
Note 9: Positive BETA Reframing Exercise 258
Handout 1 of Session 3: Positive BETA Reframing Part 1 and Part 2 260
Handout 2 of Session 3: Home Practice for the Week Following Session 3 261
Session 4
Note 10: Sitting Meditation on Breath, Body, Sounds, Thoughts, and Open Awareness 262
Note 11: Exercise to Define the Territory of Worry and Anxiety (TWA) 264
Note 12: 3‐Minutes Breathing Space on Strengths—3MBSS 267
Note 13: Mindful Walking 269
Handout 1 of Session 4: Some of the Ways that Worry Can Affect You 270
Handout 2 of Session 4: The Self‐Reinforcing Dynamics of Worry and Anxiety 271
Handout 3 of Session 4: Home Practice for the Week Following Session 4 271
Session 5
Note 14: Irimi Meditation: Awareness of Breath and Body Introducing a Difficulty 274
Note 15: 3‐Minutes Breathing Space on Worry (3MBS‐Worry) 277
Note 16: Mindful Positive Self (MPS) Portrait: The Launch 278
Handout 1 of Session 5: Irimi Meditation on Difficulty 279
Handout 2 of Session 5: The First Steps of Mindful Positive Self (MPS) Portrait 280
Handout 3 of Session 5: Home Practice for the Week following Session 5 282
Handout 4 of Session 5: “Guest House” by Rumi 284
Session 6
Note 17: POMO Meditation 285
Note 18: Exercise on Money and Opportunity Costs (MOC) 288
Note 19: 3‐Minutes Breathing Space on Money Worry (3MBS‐Money Worry) 290
Note 20: Easterlin Paradox and Kahneman–Deaton Happiness Benchmark: Two Mini-Lectures (Optional) 292
Note 21: Mindful Positive Self (MPS): Second Take 299
Handout 1 of Session 6: POMO Meditation 301
Handout 2 of Session 6: Gross Domestic Product (GDP) and Happiness 302
Handout 3 of Session 6: High Incomes Improves Evaluation of Life but not Emotional Well‐Being 303
Handout 4 of Session 6: 3‐Minutes Breathing Space on Money Worry (3MBS‐Money Worry) 304
Handout 5 of Session 6: Mindful Positive Self (MPS): Second Take 304
Handout 6 of Session 6: Example of a Master Student’s Mindful, Positive Self‐Portrait (MPS) 306
Session 7
Note 22: Meditation on Friendliness 312
Note 23: Active Constructive Responding: A Positive Communication Approach 317
Note 24: Albert Einstein: Is the Universe Friendly? 318
Note 25: Strengths, Opportunities, and Positive Action—SOPA Part I 318
Note 26: 3‐Minutes Breathing Space on Friendliness (3MBS‐Friendliness) 321
Note 27: How to Acquire Talented People 323
Handout 1 of Session 7: Active Constructive Responding: Connecting a Friendly Heart with a Friendly Tongue 323
Handout 2 of Session 7: Albert Einstein: Is the Universe Friendly? 324
Handout 3 of Session 7: How to Acquire Talented People: A Sixteenth‐Century Samurai Tale 324
Handout 4 of Session 7: Strengths, Opportunities, and Positive Action: SOPA Part I 325
Handout 5 of Session 7: Strengths, Opportunities, and Positive Actions: SOPA Part I 326
Handout 6: Strengths, Opportunities, and Positive Actions: SOPA Part I 327
Handout 7: Strengths, Opportunities, and Positive Actions: SOPA Part I 328
Handout 8 of Session 7: Home Practice for the Week Following Session 7 329
Session 8
Handout 1 of Session 8: Strengths, Opportunities, and Positive Actions: SOPA Part II 332
Handout 2 of Session 8: Review of the 8‐week MBSAT Program 337
Handout 3: The Living Zone of the Mindful, Positive Individual 339
Handout 4 of Session 8: A Tale of Equanimity and Open Mindset 341
Handout 5 of Session 8: Course Evaluation 342
Handout 6 of Session 8: The Overall Goal of MBSAT: From VUCA to WECO 343
Final Words and Acknowledgments 344
References 346
Further Reading 354
Index 369
