What it is…
• Training in Attentional control (e.g. focusing exercises, the opposite of multi-tasking)
• Observing facts rather than your interpretation of the facts.
• Non-Judgmental Stance
• Acknowledgment of what happened or Acceptance of what is
• Can be used with positive and negative emotions: helps us experience positive emotions more fully and navigate negative emotions
Non judgemental stance
• First step is to be aware of judgments and how they impact you
• Does not mean you are “neutral” or don’t have an opinion about things!
• Turn judgments into a description of facts, likes/dislikes, preferences, or consequence rather than your subjective experience/impression
• Don’t judge your judging!
What is Acceptance?
• Acknowledgment of the facts of a situation and realistic limitations. This can also relate to things going on within your, like thoughts, emotions, sensations and urges
• Does not mean approval, resignation, or passivity
• Is not anti-change: it is a prerequisite for change!
• Can involve sadness or grief
Mindfulness of Thoughts
• Looking at your thoughts vs from them
• Allowing thoughts to be present without allowing them to impact your behavior
• Does not involve changing your thoughts
• Is the opposite of thought suppression
• It may take some practice
We can intentionally shape the direction of plasticity changes in our brain. By focusing on wholesome thoughts, for example, and directing our intentions in those ways, we can potentially influence the plasticity of our brains and shape them in ways that can be beneficial. That leads us to the inevitable conclusion that qualities like warm-heartedness and well-being should best be regarded as skills. -Richie Davidson, PhD, Mindful, August 5, 2015
We can use our minds To change our brains To change our minds
Rick Hanson, PhD