Mindfulness-Based Strategic Awareness Training

Preface x

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 41

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 II 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

6 MBSAT: The Program Design 80

6.1 Defining Needs: Understanding Afflictions in the Workplace and in Life 80

6.2 The Format of MBSAT 84

6.3 The Content of MBSAT: An Overview 85

6.4 Expected Benefits from MBSAT 88

6.5 Getting Started: Group Composition and Pre-Session Interviews 92

6.6 Teaching MBSAT 94

6.7 The Importance of Inquiry in Sessions 97

6.8 Homework Assignments 100

6.9 Annex to Chapter 6: MBSAT Pre-Course Interview Template 102

7 Session 1: Robotic Living 105

7.1 Introduction 105

7.2 Session Organization, Coverage, and Sequence 107

7.3 Exercises and Practices of Session 1 108

8 Session 2: Driven by our Head 116

8.1 Introduction 116

8.2 Session Organization, Coverage, and Sequence 119

8.3 Exercises and Practices of Session 2 120

9 Session 3: Recollecting Our Mind 127

9.1 Introduction 127

9.2 Session Organization, Coverage, and Sequence 132

9.3 Exercises and Practices of Session 3 133

9.4 Annex to Chapter 9: Body Scan: Recognizing Emotions and Sensations in the Body 139

10 Session 4: The Construction of Experience - Like and Dislike (Our Worried and Anxious Mind) 142

10.1 Introduction 142

10.2 Session Organization, Coverage, and Sequence 145

10.3 Exercises and Practices of Session 4 145

11 Session 5: Strategic Awareness I - Responding with Acceptance 153

11.1 Introduction 153

11.2 Session Organization, Coverage, and Sequence 160

11.3 Exercises and Practices of Session 5 161

12 Session 6: Strategic Awareness II - Beyond Money 166

12.1 Introduction 166

12.2 Session Organization, Coverage, and Sequence 174

12.3 Exercises and Practices of Session 6 175

13 Session 7: Strategic Awareness III - Friendliness 182

13.1 Introduction 182

13.2 Session Organization, Coverage, and Sequence 193

13.3 Exercises and Practices of Session 7 194

14 Session 8: An Invitation to Growth 206

14.1 Introduction 206

14.2 Session Organization, Coverage, and Sequence 207

14.3 Exercises and Practices of Session 8 208

Notes and Handouts

Session 1

Note 1: The Raisin Exercise 223

Note 2: The Body Scan 225

Handout 1 of Session 1: Foundations 228

Handout 2 of Session 1: Building the Formal Mindfulness Practice Habit 228

Handout 3 of Session 1: Home Practice for the Week Following Session 1 230

Handout 4 of Session 1: Optional Reading 230

Handout 5 of Session 1: Home Practice Record Form 231

Session 2

Note 3: The Thoughts and Feelings Exercise (TFE) 232

Note 4: Three Good Things (TGT) Practice 234

Note 5: Mindfulness of the Breath Practice 235

Handout 1 of Session 2: Content of Home Practiceand Practical Considerations 237

Handout 2 of Session 2: Home Practice for the Week Following Session 2 238

Handout 3 of Session 2: Optional Material 239

Session 3

Note 6: Breath and Body Sitting Mediation 240

Note 7: 3-Minutes Breathing Space - 3MBS 242

Note 8: Mindful Stretching and Mindful Salsa 245

Note 9: Positive Reframing Exercise 251

Handout 1 of Session 3:Positive Reframing Part 1 253

Handout 2 of Session 3: Home Practice for the Week Following Session 3 254

Session 4

Note 10: Sitting Meditation on Breath, Body, Sounds, Thoughts, and Open Awareness 255

Note 11: Exercise to Define the Territory of Worry and Anxiety (TWA) 257

Note 12: 3-Minutes Breathing Space on Strengths - 3MBSS 260

Note 13: Mindful Walking 262

Handout 1 of Session 4: Some of the Ways that Worry Can Affect You 263

Handout 2 of Session 4: The Self-reinforcing Dynamics of Worry and Anxiety 264

Handout 3 of Session 4: Home Practice for the Week Following Session 4 264

Session 5

Note 14: Irimi Meditation: Awareness of Breath and Body Introducing a Difficulty 267

Note 15: 3-Minutes Breathing Space on Worry (3MBS-Worry) 270

Note 16: Mindful Positive Self (MPS) Portrait: The Launch 271

Handout 1 of Session 5: Irimi Meditation on Difficulty 272

Handout 2 of Session 5: The First Steps of Mindful Positive Self (MPS) Portrait 273

Handout 3 of Session 5: Home Practice for the Week following Session 5 275

Handout 4 of Session 5: Guest House by Rumi 277

Session 6

Note 17: Meditation on Money 278

Note 18: Exercise on Money and Opportunity Costs (MOC) 281

Note 19: 3-Minutes Breathing Space on Money Worry (3MBS-Money Worry) 283

Note 20: Easterlin Paradox and Kahneman-Deaton Happiness Benchmark: Two Mini Lectures (Optional) 285

Note 21: Mindful Positive Self (MPS): Second Take 282

Handout 1 of Session 6: Meditation on Money 284

Handout 2 of Session 6: Gross Domestic Product (GDP) and Happiness 295

Handout 3 of Session 6: High Incomes Improves Evaluation of Life but Not Emotional Well-being 296

Handout 4 of Session 6: 3-Minutes Breathing Space on Money Worry (3MBS-Money Worry) 297

Handout 5 of Session 6: Mindful Positive Self (MPS): Second Take 297

Handout 6 of Session 6: Example of a Master Student's Mindful, Positive Self-Portrait (MPS) 299

Session 7

Note 22: Meditation on Friendliness 305

Note 23: Active Constructive Responding: A Positive Communication Approach 310

Note 24: Albert Einstein: Is the Universe Friendly? 311

Note 25: Strengths, Opportunities, and Positive Action - SOPA Part I 311

Note 26: 3-Minutes Breathing Space on Friendliness (3MBS-Friendliness) 314

Note 27: How to Acquire Talented People 316

Handout 1 of Session 7: Active Constructive Responding: A Positive Communication Approach 316

Handout 2 of Session 7: Albert Einstein: Is the Universe Friendly? 317

Handout 3 of Session 7: How to Acquire Talented People: A Sixteenth-Century Samurai Tale 317

Handout 4 of Session 7: Strengths, Opportunities, and Positive Action: SOPA Part 1 318

Handout 5 of Session 7: Strengths, Opportunities, and Positive Actions: SOPA Part 1 319

Handout 6: Strengths, Opportunities, and Positive Actions: SOPA Part 1 320

Handout 7: Strengths, Opportunities, and Positive Actions: SOPA Part 1 321

Handout 8 of Session 7: Home Practice for the Week Following Session 7 322

Session 8 Handout 1 of Session 8: Strengths, Opportunities, and Positive Actions: SOPA Part II 325

Handout 2 of Session 8: Review of the 8-week MBSAT Program 330

Handout 3: The Living Zone of the Mindful, Positive Individual 332

Handout 4 of Session 8: A Tale of Equanimity and Open Mindset 334

Handout 5 of Session 8 335

Handout 6 of Session 8: The Overall Goal of MBSAT: From VUCA to WECO 336

Final Words and Acknowledgments 337

References 339

Further Reading 346

Index 000

"This book is important for all who seek to lead organizations, showing how mindfulness can be combined with the findings from positive psychology for the benefit of all. The book is not just good theory. It also provides a step-by-step practical program to cultivate a balance between motivation for outcomes on the one hand, and compassion toward self and others on the other. Here are skills that can be learned; skills that can truly inspire and sustain wise leadership."- Mark Williams, Emeritus Professor of Clinical Psychology, University of Oxford, was also the Founding Director of the Oxford Mindfulness Centre. Now Senior Research Fellow at the Department of Psychiatry of Oxford University (Author of "Mindfulness: An Eight week Plan for Finding Peace in a Frantic World", Co-author with Zindel V. Segal and John Teasdale of "Mindfulness-Based Cognitive Therapy for Depression" and author and co-author of a series other standard works in the field of mindfulness)

"In today's disruptive times, it is happy and loyal customers that count. This rich and practical book provides an exceptionally smart learning tool to help consumers make mindful decisions that lead to happiness. And for any leader and manager it is a key reading for making wise business and marketing decisions that create value." - Bernd Schmitt, Ph.D., Professor, Columbia Business School, New York (Author of "Experiential Marketing: How to Get Consumers to Sense, Fell, Think and Act, Relate to your Company and Brands." and "Happy Customers Everywhere: How Your Business Can Profit from the Insights of Positive Psychology")

"Juan Humberto Young is the first to integrate positive psychology and mindfulness with a results-oriented focus on business strategy. In today's ever-changing organizations, leaders need clarity and flexibility to adapt and succeed. Built on leading-edge science, this book offers a step-by-step program that will light your path not only to greater strategic awareness but also to greater well-being."- Barbara L. Fredrickson, Ph.D., Kenan, Distinguished Professor of Psychology and Neuroscience, University of North Carolina at Chapel Hill.(Author of the two bestsellers "Positivity: Top-Notch Research Reveals the Upward Spiral That Will Change Your Life." and "Love 2.0: Finding Happiness and Health in Moments of Connection")

"Juan Humberto Young integrates mindfulness practices, positive psychology, and extensive business experience to design a practical training program that improves personal and professional decision-making. This book offers tools to make decisions that increase subjective well-being because the sources of much unhappiness are poor decisions. For business leaders, lawyers, negotiators, and everyone who wants to improve their quality of life, this book presents a path to achieve the capacity of strategic awareness, consisting of mental lucidity, emotional clarity, and bodily awareness, which results in skillful decision-making. This book provides readers an ideal way to find happiness, personal balance, and professional success."-Peter H. Huang, J.D. Ph.D., Professor and DeMuth Chair of Business Law, University of Colorado Law School (the author of numerous articles integrating Positive Psychology, Mindfulness and Law)

Juan Humberto Young is Professor of Positive Leadership, Strategy and Finance at IE University and Business School, Madrid. He is a recognized pioneer in designing and delivering services that apply mindfulness and positive psychology to management, and has more than forty years of experience in consulting and management including board and senior level management positions with UBS, KPMG anda Swiss Electro-Engineering firm. His academic credentials include a doctorate in Management from Case Western Reserve University, a Master of Applied Positive Psychology from the University of Pennsylvania, a Master of Mindfulness-based Cognitive Therapy from Oxford University and Masters degrees in Management including a MBA from the University of Chicago and Harvard. He is currently the owner of a positive strategy consultancy company and Academic Director of the Executive Master in Positive Leadership and Strategy at IE University, Madrid.