goals for the third evening to appreciate that our lives are largely constructed of what we pay...
TRANSCRIPT
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goals for the third evening
to appreciate that our lives are largely constructed of what we pay attention to
to see that the fish-hooks approach can help disentangle us from unhelpful mind states
to be clear about the specific practice you are to work on for the rest of the week
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limits of consciousness
at most 7 bits of information at once - eg. 7 different sounds, visual stimuli, nuances of emotion or thought
1/18 second chunks, so 126 bits/second we need to allocate about 40 bits/second to
understand the words another person is saying 16 hours per day for a 70 year lifetime is equivalent
to a total of 185 billion bits of information
we are limited to:
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attention, intentions & priorities
the 185 billion bits of information - or whatever our personal allocation - determines the content and the quality of our lives
information enters consciousness because of biological and social programming or
because we focus attention on it by revising our social programming and by
deciding how to focus our attention we hugely influence the content and quality of our lives
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how birds see the world
Gary Larson
our attitudes colourthe world we see
if a pickpocket meetsa saint, all he sees are
his pockets
for the man who wears shoes, the
whole world is covered with leather
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four aspects of helpful inner focus
reducingnegative
states
nourishing positive states
exploring &
processing
encouragingmindfulness
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focus also involves mindfulness
mindfulness
fish hooks, metacognition flow,
acceptancetolerance, mindfulness
researchers in this area of “mindfulness” include Linehan (DBT), Wells (metacognition), Csikszentmihalyi (flow), Hayes (ACT), Kabat-Zinn (mindfulness), Teasdale (MBCT)
applications have included depression, anxiety, personality problems, chronic
pain, skin disorders, other physical
symptoms, & general wellbeing
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savouring, mindfulness & flow
flowfocus on
the activity
savouringfocus on the positive
mindfulnessfocus on the present
deliberate, non-judgemental attention to what is happening
in the present moment
full immersion in what one is doing with loss of self-consciousness
focus on positive experiences in past,
present or future
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eating a raisin
simple activities like eating, walking, hearing, seeing
are often opportunities to “come to our senses”
try eating a raisin or other simple food slowly and
awarely - wake up to what is often partly automatic
this exercise is an lovely illustration
of savouring, flow & mindfulness
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gratitude, appreciation, & specials
these exercises helps remind us that “small is beautiful”
use the record sheet to jot down three “specials” you have been particularly grateful for and appreciated today
this is good for our mood & wellbeing it is also a lovely way of getting
snapshots of someone else’s day try describing/exchanging “specials”
with a partner, friends or family
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attention & self: a two way street
attention shapes the self and is in turn shaped by it Mihaly Csikszentmihalyi
for out of the abundance of the heart the mouth speaketh Matthew 12;xxxiv
the flow of energy through a system serves to organize that system Buckminster Fuller