Your Mind
Which mind is "hot"/ ruled by your feelings and urges?
Emotion Mind
Observe
wordless watching, use all 5 of your senses, thoughts and feelings on a conveyor belt (let them slip into your mind and slip right out), don't push away- let them happen even if painful
Remember we cannot observe another's inner experience! Only outer features (tears) and our thoughts (I think shes upset because I see tears)
No judgments
Notice but don’t evaluate as good or bad. Stick to the observable facts of the situation, using only what is observed with your senses.
Acknowledge the harmful and the helpful, but don’t judge it. For example, replace “He’s a jerk” with “He walked away while we were talking.”
You can’t go through life without making judgments; your goal is to catch and replace them with descriptions so you have more control over your emotions.
When you find yourself judging, don’t judge your judging.
Step One, choose something to focus on
What did you choose?
your breath, an activity (brushing your hair, listening to music aka each lyric), a burning candle, nature, a picture
What is your reasonable/ rational mind?
"cold" mind. Rules by thinking facts and logic
Describe
label what you feel with words: "I feel sad, My face feels hot, My heart is beating fast, I'm having the thoughts of..., I am having the urge to..."
describe what you observe without interpretation. Instead of "she has an attitude" say "I saw her roll her eyes" "she was speaking with a loud voice"
One thing in the moment
One-mindfully: Focus your attention on only one thing at this moment. Slow yourself down to accomplish this.
Stop doing two things at once (the opposite of multitasking).
Concentrate your mind: Let go of distractions and refocus your attention when it drifts, again and again.
Stay focused, so that past, future, and current distractions don’t get in your way.
Stay focused on it for 20 seconds
I'm timing!
What is your wise mind?
reason and emotion working together; helps you avoid acting impulsively when you need to make an important decision
Participate
throw yourself in the present moment fully, don't think about tomorrow or yesterday, get into the zone, fully experience without becoming self-conscious, experience even negative emotions to help your wise mind learn to make a decision (without acting impulsively)
Effectively
Be effective: Focus on what works to achieve your goal.
Don’t let emotions control your behavior; cut the cord between feeling and doing.
Play by the rules (which may vary at home, school, work).
Act as skillfully as you can to achieve your goals.
Let go of negative feelings (e.g., vengeance and useless anger) and “shoulds” (e.g., “My teacher should have...”) that can hurt you and make things worse.
Did your attention wander away at all?
When your attention wanders away from the object of focus (and sometimes it will so don’t judge yourself for it!) notice that this has happened and gently bring your focus back
What does wise mind help us do?
helps us think more clearly in the presence of strong emotions
Tell me three observe statements right now
great job!!
what is a way we can practice "don't judge"?
perfect!
What were your distractions?
interesting
Give us an example of you in emotion mind, ration mind, and wise mind
Good job!
Describe 2 emotions. What do they look like to you?
amazing!!
How can we practice doing one thing in the moment?
really good example
Did you have any judgments?
very interesting