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We're doing a documentary
on mindfulness.
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00:00:02,836 --> 00:00:04,305
You guys know anything
about mindfulness?
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00:00:04,338 --> 00:00:05,239
No?
4
00:00:05,273 --> 00:00:06,074
We're doing a documentary
on mindfulness--
5
00:00:06,107 --> 00:00:06,740
Sorry, we're really
late for class.
6
00:00:06,774 --> 00:00:07,741
Oh, go ahead.
Go ahead.
7
00:00:07,775 --> 00:00:08,276
Do you know what mindfulness is?
Do you practice?
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00:00:08,309 --> 00:00:09,777
-No.
-Not at all?
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00:00:09,810 --> 00:00:10,778
No.
I'm sorry.
10
00:00:10,811 --> 00:00:12,580
Do you guys know anything
about mindfulness?
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00:00:12,613 --> 00:00:13,581
Uh, no.
12
00:00:13,614 --> 00:00:14,148
Do you guys know anything
about mindfulness?
13
00:00:14,182 --> 00:00:14,982
Do you practice?
No?
14
00:00:15,015 --> 00:00:16,617
-No, sorry.
-That's a lot of nos.
15
00:00:16,650 --> 00:00:17,685
Do you guys anything about that?
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00:00:17,718 --> 00:00:19,387
-Ah, I don't--
-Never heard of it?
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00:00:19,420 --> 00:00:20,254
OK.
18
00:00:20,288 --> 00:00:21,355
So do you anything
about mindfulness?
19
00:00:21,389 --> 00:00:22,290
What is mindfulness?
20
00:00:22,323 --> 00:00:24,292
Have you guys ever
heard of mindfulness?
21
00:00:24,325 --> 00:00:25,293
We're doing a documentary.
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00:00:25,326 --> 00:00:26,727
You ever practice mindfulness?
23
00:00:26,760 --> 00:00:28,429
We're doing a documentary
on mindfulness.
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00:00:28,462 --> 00:00:30,398
Hi, we're doing a
documentary on mindfulness.
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00:00:30,431 --> 00:00:31,399
Do you know--
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On what?
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00:00:32,232 --> 00:00:33,467
On mindfulness.
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00:00:33,501 --> 00:00:34,435
Mindfulness?
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00:00:34,468 --> 00:00:38,306
Yeah, it's called "The
Mindfulness Movie."
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[BABY LAUGHING]
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00:01:05,132 --> 00:01:06,434
RICK HANSON (VOICEOVER):
A baby that's
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born, as it were,
would not be presumed
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to be mindful necessarily.
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Because mindfulness
involves this
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sustained deliberate quality.
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PAUL HARRISON (VOICEOVER):
Most of the time, most of us
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are just not there.
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We're mindless.
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Their mind wanders
47% of the time.
40
00:01:21,849 --> 00:01:24,685
And when it does wander 47%
of the time-- We're not there.
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We don't know that
we're not there,
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because when you're not there,
you're not there to notice.
43
00:01:41,235 --> 00:01:42,203
911 OPERATOR (VOICEOVER): 911.
44
00:01:42,235 --> 00:01:43,204
What's your emergency?
45
00:02:01,422 --> 00:02:04,325
JON KABAT-ZINN: The world
is starving for something.
46
00:02:04,358 --> 00:02:06,194
And it's not starving
for another issue
47
00:02:06,227 --> 00:02:09,530
of "Time Magazine" or
"Sports Illustrated."
48
00:02:09,562 --> 00:02:11,765
But it is definitely
starving for something.
49
00:02:11,799 --> 00:02:13,534
And it's not just the world.
50
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We are starving for something.
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PAUL HARRISON: When
I was about 20,
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while I was sitting on my
desk, working on some problem,
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00:02:34,255 --> 00:02:37,425
I experienced what I call
a shift in perspective.
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What had seemed so elusive was
really right there front of me.
55
00:02:40,994 --> 00:02:43,631
And at that moment,
I realized that what
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00:02:43,664 --> 00:02:46,234
I needed to do in
order to see it was
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simply to shift my perspective.
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It changed my whole life.
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Because for once,
I finally got it.
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I mean, I really got it.
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00:02:53,541 --> 00:02:56,244
And I understood
myself and I started
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to understand others better.
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00:02:58,512 --> 00:02:59,480
Hi.
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I'm Paul Harrison, an
architect and an author.
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00:03:01,715 --> 00:03:04,318
And one of the most common
questions I get asked
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is why is an architect making
a movie about mindfulness.
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00:03:07,721 --> 00:03:10,258
Well, that's why I want to
share this story with you.
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You see, I was a typical post
hippie generation teenager
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from the early '70s with all
that reckless and mindless
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behavior that made us
think we were really cool.
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And we loved to
challenge all the rules
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to the point of ending up with
some very serious consequences.
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WOMAN (ON RADIO): Suspect down.
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Request EMT immediately.
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I realized once I
left high school that
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was no path I wanted to stay
on and I was looking for a much
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better way to deal
with stress, and family
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00:03:36,584 --> 00:03:38,686
issues, college, making money.
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And that led me to begin
practicing mindfulness.
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And then about a
year and a half ago,
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I set out on an
incredible journey
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to find the core teachings of
what mindfulness really is.
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You see, when I started, I
took the street wise approach.
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I didn't want to
subscribe any one camp,
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but rather find what that core
essence of mindfulness is.
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I met with experts
like Ellen Langer
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at Harvard, who many of called
the mother of mindfulness.
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00:04:01,609 --> 00:04:04,745
I also met with Congressman
Tim Ryan, Guy Claxton
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00:04:04,778 --> 00:04:08,749
from England, Jeffrey Schwartz,
psychiatrist, and even world
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00:04:08,782 --> 00:04:10,818
renowned authors
like Dan Millman
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00:04:10,851 --> 00:04:12,320
from the "Peaceful Warrior."
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00:04:12,320 --> 00:04:14,722
And so my mission,
my passion, is
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to share my journey
so you can start
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learning about mindfulness.
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And even more important,
to learn about yourself.
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00:04:33,374 --> 00:04:34,908
ELLEN LANGER (VOICEOVER):
So all certainty creates
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an illusion of stability.
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00:04:36,510 --> 00:04:38,512
So certainty promotes
mindlessness.
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00:04:41,382 --> 00:04:44,852
Mindlessness usually
comes about by default.
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00:04:44,885 --> 00:04:47,054
And it's not
motivated, it just it
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00:04:47,087 --> 00:04:50,824
never occurred to you that this
thing could be other things.
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00:04:50,858 --> 00:04:55,563
Mindless mode is, I think, the
mode we're on 90% of the time.
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00:04:55,596 --> 00:04:58,732
Most of the time, we eat
and read the corn flakes box,
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or we eat and talk, or eat
and dream, or most of us
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00:05:02,069 --> 00:05:03,003
eat and read.
106
00:05:03,036 --> 00:05:05,373
Or we eat and watch TV.
-You get in the car.
107
00:05:05,373 --> 00:05:06,073
You start the car.
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00:05:06,106 --> 00:05:07,040
Pull it out of the driveway.
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00:05:07,074 --> 00:05:09,543
You drive somewhere
for 10 or 15 minutes.
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00:05:09,577 --> 00:05:11,745
You arrive and you can't
remember how you got there.
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00:05:11,779 --> 00:05:14,582
You can take a cigarette out of
the pack, put it in your mouth,
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00:05:14,615 --> 00:05:18,386
take out the lighter, light
it, and be completely unaware.
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00:05:18,419 --> 00:05:22,390
And you're going how-- and you
don't remember any of that.
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00:05:22,390 --> 00:05:25,426
Because you were
daydreaming the entire time.
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00:05:25,459 --> 00:05:28,128
And even when we're
not in that mode
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because we're thinking
about something,
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we're mindless about almost
everything else we're doing.
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00:05:32,032 --> 00:05:33,200
We aren't really aware
of 'em because we're
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00:05:33,233 --> 00:05:37,538
so busy onto the next thing,
anticipating the next thing.
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00:05:37,571 --> 00:05:38,606
And--
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00:05:38,639 --> 00:05:41,842
Mindfulness teachers
describe the distracted mind
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00:05:41,875 --> 00:05:45,679
as monkey mind, a monkey
that just jumps around
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00:05:45,713 --> 00:05:47,147
from one thing to the other.
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00:05:47,180 --> 00:05:50,518
We'll do something
to distract ourselves.
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00:05:50,551 --> 00:05:52,953
Because most of
us the get bored.
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00:05:52,986 --> 00:05:53,921
We get preoccupied.
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00:05:53,954 --> 00:05:55,989
We're on the computer
when we're at work.
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00:05:56,023 --> 00:05:56,957
We're just so distracted.
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00:05:56,990 --> 00:05:59,659
We'll put the radio on,
we'll put the TV on.
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00:05:59,693 --> 00:06:01,061
But I'm not watching it.
131
00:06:01,094 --> 00:06:02,563
It doesn't matter
what channel it's on.
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00:06:02,596 --> 00:06:03,831
It's almost like
we're robots and we're
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00:06:03,864 --> 00:06:04,765
listening to this command.
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00:06:04,798 --> 00:06:09,537
And the robot can
only respond and react.
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00:06:16,143 --> 00:06:17,811
ROBINA COURTIN (VOICEOVER):
Mindfulness, for me,
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00:06:17,845 --> 00:06:20,080
is just a technique of
identifying what's there
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00:06:20,113 --> 00:06:22,650
and distinguishing between
the neurosis and the virtues,
138
00:06:22,683 --> 00:06:25,118
or the good qualities.
139
00:06:25,152 --> 00:06:28,556
The most common definition
is paying attention
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to present moment experience.
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00:06:29,990 --> 00:06:33,827
Mindfulness is your
natural state of being.
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It's the awakening
of possibility
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00:06:36,029 --> 00:06:38,532
and the possibility
of awakening.
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But also, it's about just
noticing what is happening
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every moment of the day.
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00:06:44,605 --> 00:06:45,873
Mindfulness is one thing.
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00:06:45,906 --> 00:06:47,040
It's paying attention.
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00:06:47,074 --> 00:06:49,810
To the actions
that you are taking.
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00:06:49,843 --> 00:06:52,613
It's a sustained
quality of being present.
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00:06:52,646 --> 00:06:55,215
It's like being in the zone
and you can actually train
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your mind to be in the zone.
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I call it a basic mind hygiene.
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A clear minded
observational perspective.
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The experience of mindfulness--
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00:07:05,025 --> 00:07:07,628
Is turning into
reality as it is,
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as it unfolds simply right now.
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00:07:09,597 --> 00:07:12,500
Which is just really the
full experience of life.
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Without getting lost in
thought and becoming forgetful.
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Thoughts are
representations of reality.
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Mindfulness is the
actual experience.
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Is the ability to
go to color white.
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So mindfulness is paying
attention to the moment
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with an open and a willingness
to let go of old patterns
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and live in the present.
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Did you get it?
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00:07:36,724 --> 00:07:39,627
[PHONE RINGING]
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Hello?
168
00:07:40,260 --> 00:07:41,729
Hang on.
What?
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00:07:41,762 --> 00:07:42,763
Did you get it?
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00:07:42,796 --> 00:07:43,731
Uh.
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00:07:43,764 --> 00:07:44,998
Were you even watching?
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Watching what?
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The experts
explaining mindfulness.
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00:07:49,737 --> 00:07:50,871
Oh, yeah.
Yeah, yeah.
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I was watching.
-Mm.
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Mhm.
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What did it say?
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Well, it-- it was
something about mindfulness.
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So what does that mean?
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00:07:59,246 --> 00:08:03,183
Uh, I don't have a clue.
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00:08:03,216 --> 00:08:05,953
It's because you
weren't paying attention.
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00:08:05,986 --> 00:08:07,821
Uh.
183
00:08:07,855 --> 00:08:09,122
Yeah, no, I did.
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00:08:09,156 --> 00:08:09,990
I was listening to it.
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Yeah, but you weren't
paying attention
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and that's the problem.
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Wait.
Wait.
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There's a problem?
189
00:08:14,327 --> 00:08:15,763
Yeah, there's a problem.
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You don't pay attention.
191
00:08:17,064 --> 00:08:18,699
I don't even know what
you mean because I could
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easily do two things at a time.
193
00:08:20,868 --> 00:08:22,870
Yeah, you were texting
and hearing voices,
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00:08:22,903 --> 00:08:23,837
but you weren't listening.
195
00:08:23,871 --> 00:08:24,805
What's the difference?
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00:08:24,838 --> 00:08:26,807
The difference is you
were hearing voices,
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00:08:26,840 --> 00:08:28,141
but you weren't
actually listening.
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It's mindless.
199
00:08:29,376 --> 00:08:32,279
All right, so tell me what
they said, if you're so smart.
200
00:08:32,312 --> 00:08:34,114
It's that mindfulness
means paying
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00:08:34,147 --> 00:08:38,085
attention to what is actually
happening right now, not later.
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00:08:38,118 --> 00:08:39,820
This is what you
need to work on.
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00:08:39,852 --> 00:08:42,690
So you just want
me to be more aware,
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00:08:42,722 --> 00:08:45,926
like to hear what's happened
and to pay attention
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to what's happening right now.
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00:08:47,795 --> 00:08:48,328
Yes.
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00:08:48,361 --> 00:08:49,096
That's it.
208
00:08:49,129 --> 00:08:49,863
[SIGH]
209
00:08:49,897 --> 00:08:50,698
That's a start.
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00:08:55,102 --> 00:08:57,170
JUN PO DENNIS KELLY (VOICEOVER):
Go deep enough into witnessing
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00:08:57,204 --> 00:08:59,106
and observe the function of ego.
212
00:08:59,139 --> 00:09:01,174
And you'll discover that
it's just continually
213
00:09:01,208 --> 00:09:05,178
running reactive loops."
214
00:09:05,212 --> 00:09:06,279
PAUL HARRISON: We
don't experience
215
00:09:06,313 --> 00:09:08,148
reality as it really as.
216
00:09:08,181 --> 00:09:12,219
We perceive it through a filter
that allows us to see only what
217
00:09:12,252 --> 00:09:14,054
we've been conditioned to see.
218
00:09:14,087 --> 00:09:17,958
That's because we've become
trapped in the neurobiology
219
00:09:17,991 --> 00:09:19,760
of our own brain.
220
00:09:19,793 --> 00:09:22,195
Just like every tree has
a unique set of branches,
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00:09:22,229 --> 00:09:25,999
every brain has a unique pattern
of neurons and connections
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00:09:26,033 --> 00:09:29,269
that are both genetic
and learned over time.
223
00:09:29,302 --> 00:09:33,140
So each and every one of
us is wired differently.
224
00:09:33,173 --> 00:09:35,876
And it's the neural
architecture of our brains
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00:09:35,909 --> 00:09:38,245
that tells us who we
are and how we're going
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00:09:38,278 --> 00:09:40,147
to act and react in the world.
227
00:09:40,180 --> 00:09:42,182
Every thought we
have is the result
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00:09:42,215 --> 00:09:45,218
of a network of hundreds
of billions of brain cells
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00:09:45,252 --> 00:09:46,486
called neurons.
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00:09:46,519 --> 00:09:50,691
Unlike other cells in our body,
neurons don't touch each other,
231
00:09:50,724 --> 00:09:55,362
but are separated by microscopic
spaces called synapses.
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00:09:55,395 --> 00:09:57,665
Neurons communicate
across these synapses
233
00:09:57,698 --> 00:10:01,769
through chemical transfers that
blast from one cell to the next
234
00:10:01,802 --> 00:10:03,403
with a zap of electricity.
235
00:10:03,436 --> 00:10:07,374
Messages zip around our brain
like a supersonic pinball
236
00:10:07,407 --> 00:10:08,341
machine.
237
00:10:08,375 --> 00:10:10,644
Each neuron sends and
receives information
238
00:10:10,678 --> 00:10:14,247
to 50,000 other neurons
in a rapid fire production
239
00:10:14,281 --> 00:10:18,418
that all adds up to
100 billion neurons
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00:10:18,451 --> 00:10:21,655
times 50,000 connections.
241
00:10:21,689 --> 00:10:23,824
In fact, there are
more connections
242
00:10:23,857 --> 00:10:26,259
between neurons in a single
human brain than there
243
00:10:26,293 --> 00:10:28,729
are stars in our galaxy.
244
00:10:28,762 --> 00:10:30,964
The result is a
complex neural forest
245
00:10:30,998 --> 00:10:34,067
of networks that
form our personality,
246
00:10:34,101 --> 00:10:36,737
our identity, and our habits.
247
00:10:36,770 --> 00:10:39,673
Hardly ever do we find
trees that grow alike
248
00:10:39,707 --> 00:10:42,710
and we don't find
brains that grow alike.
249
00:10:42,743 --> 00:10:44,778
We are all unique.
250
00:10:44,812 --> 00:10:47,180
While these trillions
of neuron networks
251
00:10:47,214 --> 00:10:51,151
often work in concert to create
brainstorms of creativity
252
00:10:51,184 --> 00:10:54,187
and new ideas, their
primary purpose
253
00:10:54,221 --> 00:10:57,424
is to keep each and every
one of us alive and safe
254
00:10:57,457 --> 00:11:01,862
by recognizing patterns as
they access a constantly
255
00:11:01,895 --> 00:11:03,864
changing environment.
256
00:11:03,897 --> 00:11:07,167
But sometimes, things get stuck.
257
00:11:10,070 --> 00:11:13,373
Who, of us, doesn't have some
form of addictive behavior
258
00:11:13,406 --> 00:11:14,241
or another?
259
00:11:14,274 --> 00:11:17,778
Maybe for a-- for
personal comfort,
260
00:11:17,811 --> 00:11:20,848
or because of a desire,
or whatever is behind it,
261
00:11:20,881 --> 00:11:24,417
and changing them is very
difficult for a lot of people
262
00:11:24,451 --> 00:11:25,753
and they struggle with that.
263
00:11:25,753 --> 00:11:29,322
And so a lot of them are stuck
in old routines, old patterns.
264
00:11:29,356 --> 00:11:32,259
Eventually, we becomes
stuck in these patterns
265
00:11:32,292 --> 00:11:34,227
and live our lives
on auto pilot.
266
00:11:34,261 --> 00:11:36,864
Essentially, becoming
more and more mindless
267
00:11:36,897 --> 00:11:39,933
as we continue to view
the world through filters
268
00:11:39,967 --> 00:11:43,270
instead of seeing things
as they really are.
269
00:11:43,303 --> 00:11:46,840
As we grow older, our
actions and reactions become
270
00:11:46,874 --> 00:11:50,410
conditioned by our hopes,
our tensions, anxieties,
271
00:11:50,443 --> 00:11:53,046
motivations, loves,
hates, desires,
272
00:11:53,080 --> 00:11:54,414
fears, or frustrations.
273
00:11:54,447 --> 00:11:57,384
Thus, we analyze
before we experience.
274
00:11:57,417 --> 00:11:59,319
And we filter before we see.
275
00:11:59,352 --> 00:12:02,455
Explaining that in brain terms
is not hard to understand.
276
00:12:02,489 --> 00:12:05,859
I've done it in a lot of my
writing, which is we have
277
00:12:05,893 --> 00:12:07,828
habits centers in our brain.
278
00:12:07,861 --> 00:12:09,863
These habit centers
in our brain,
279
00:12:09,897 --> 00:12:13,000
roughly, are shared
with reptiles.
280
00:12:13,033 --> 00:12:16,069
And they are very unconscious.
281
00:12:16,103 --> 00:12:21,008
So you literally do get into
behavioral loops that are your
282
00:12:21,041 --> 00:12:23,376
doing without you aware of it.
283
00:12:23,410 --> 00:12:26,346
Our perception operates
increasingly like a defense
284
00:12:26,379 --> 00:12:29,850
mechanism, trapping us in
patterns of behavior that
285
00:12:29,883 --> 00:12:32,352
have less to do
with present reality
286
00:12:32,385 --> 00:12:35,322
and more to do with past
experience or expectations.
287
00:12:35,355 --> 00:12:37,557
But if we start changing
that neural architecture
288
00:12:37,590 --> 00:12:39,993
through intentionally paying
attention to what's here
289
00:12:40,027 --> 00:12:41,862
in a particular
way, then we start
290
00:12:41,895 --> 00:12:43,096
training that
healthy reactivity,
291
00:12:43,130 --> 00:12:45,833
that more adaptive reactivity.
292
00:12:45,833 --> 00:12:48,268
That can help us with
stress, anxiety, depression,
293
00:12:48,301 --> 00:12:51,038
trauma, and even addiction.
294
00:12:51,071 --> 00:12:54,441
As long as we continue to
perceive reality as we've been
295
00:12:54,474 --> 00:12:56,844
conditioned to
perceive it, we're
296
00:12:56,877 --> 00:12:59,980
destined to live a life
in endless reactive
297
00:13:00,013 --> 00:13:02,215
loops of conditioned responses.
298
00:13:02,249 --> 00:13:06,586
Mindfulness changes your
relationship with that habit
299
00:13:06,619 --> 00:13:09,456
center so that it's not
in control in anything
300
00:13:09,489 --> 00:13:10,557
like the same degree.
301
00:13:10,590 --> 00:13:13,861
By noticing the
looping that happens
302
00:13:13,894 --> 00:13:17,230
in any particular moment,
that reactive looping,
303
00:13:17,264 --> 00:13:19,900
that's sending us into
these states of suffering.
304
00:13:19,933 --> 00:13:23,136
But if you practice
mindfulness once or twice
305
00:13:23,170 --> 00:13:26,139
daily, you'll be able to
change your brain physiology
306
00:13:26,173 --> 00:13:28,942
and you'll be able to
change your nervous system.
307
00:13:28,976 --> 00:13:30,477
Even eight minutes
or more a day
308
00:13:30,510 --> 00:13:32,545
can grow measurable
neural structure.
309
00:13:32,579 --> 00:13:36,049
So anything in the brain that
is changing and being retained
310
00:13:36,083 --> 00:13:38,051
is through some kind
of neuroplasticity.
311
00:13:38,085 --> 00:13:40,353
And again, it's not
rewiring major pathways.
312
00:13:40,387 --> 00:13:41,955
It's changing the
subtle connectivity
313
00:13:41,989 --> 00:13:43,623
of the pathways that exist.
314
00:13:43,656 --> 00:13:46,626
So neuroplasticity
changes the brain
315
00:13:46,659 --> 00:13:51,064
from being more centered in
primary emotion, the kind
316
00:13:51,098 --> 00:13:53,333
of emotion that we share
with all the other mammals
317
00:13:53,366 --> 00:13:56,904
to the executive
centers of the brain.
318
00:13:56,937 --> 00:14:00,507
We do form new neurons,
new connections.
319
00:14:00,540 --> 00:14:03,643
So when you practice
mindfulness,
320
00:14:03,676 --> 00:14:05,979
then we develop new circuits.
321
00:14:06,013 --> 00:14:08,148
Neurons that fire
together are wired together
322
00:14:08,181 --> 00:14:09,950
throughout the entire
nervous system.
323
00:14:09,983 --> 00:14:12,519
They do so preferentially
for what's in the field
324
00:14:12,552 --> 00:14:13,786
of focused attention.
325
00:14:13,820 --> 00:14:17,224
The brain is more plastic, even
in adults, than people realize.
326
00:14:17,257 --> 00:14:19,659
I mean there is a lot
of room for change
327
00:14:19,692 --> 00:14:20,627
in those habit loops.
328
00:14:20,660 --> 00:14:22,595
And it doesn't-- it
does not take that long.
329
00:14:22,629 --> 00:14:27,267
So little mindfulness
practices sustained over time
330
00:14:27,300 --> 00:14:30,938
can add up to big
changes for the better
331
00:14:30,938 --> 00:14:32,405
over the course of your life.
332
00:14:32,439 --> 00:14:33,273
The brain is plastic.
333
00:14:33,306 --> 00:14:36,944
And what it has
learned, it can unlearn.
334
00:14:36,944 --> 00:14:39,947
So becoming mindful means
untraining our brains,
335
00:14:39,980 --> 00:14:42,382
emptying them of
preconceived patterns.
336
00:14:42,415 --> 00:14:46,619
This easily accessible ability
releases us from constraints
337
00:14:46,653 --> 00:14:49,322
and quickly changes
mindless behavior
338
00:14:49,356 --> 00:14:50,357
in to mindful behavior.
339
00:14:50,390 --> 00:14:53,060
But what's more important
is that mindfulness
340
00:14:53,093 --> 00:14:54,561
actually evolves the brain.
341
00:14:54,594 --> 00:14:58,031
It actually advances
the evolutionary process
342
00:14:58,065 --> 00:15:02,202
of our brain to a state
where we act in a wiser more
343
00:15:02,235 --> 00:15:05,438
compassionate mode,
to not only ourselves,
344
00:15:05,472 --> 00:15:07,440
but to others in our
global environment.
345
00:15:11,144 --> 00:15:12,612
So I think if we
leave around 5:00 PM,
346
00:15:12,645 --> 00:15:14,147
we should be there around 9-ish.
347
00:15:14,181 --> 00:15:15,182
Yeah.
348
00:15:15,215 --> 00:15:16,283
That sounds good.
349
00:15:16,316 --> 00:15:17,184
Are you excited?
350
00:15:17,217 --> 00:15:17,985
Yeah.
351
00:15:17,985 --> 00:15:18,618
What about you?
352
00:15:18,651 --> 00:15:19,486
Of course.
353
00:15:19,519 --> 00:15:22,222
I've been waiting
to go for so long.
354
00:15:22,255 --> 00:15:23,490
Are you going to bring anything?
355
00:15:23,523 --> 00:15:25,658
Um, like what?
356
00:15:25,692 --> 00:15:28,428
Like a surprise.
357
00:15:28,461 --> 00:15:29,262
A surprise?
358
00:15:29,296 --> 00:15:30,497
[PHONE RINGING]
359
00:15:30,530 --> 00:15:32,599
I think it would be
nice to get a surprise.
360
00:15:32,632 --> 00:15:34,667
Well, like, if I told
you it was a surprise,
361
00:15:34,701 --> 00:15:37,104
then it wouldn't,
like, be a surprise.
362
00:15:37,137 --> 00:15:38,605
I know, but I was
just give you a
363
00:15:38,638 --> 00:15:41,674
heads up that maybe it would be
nice to get a surprise is all.
364
00:15:41,708 --> 00:15:43,310
All right.
365
00:15:43,343 --> 00:15:44,144
Well--
366
00:15:44,177 --> 00:15:45,378
Why do you keep
checking your phone?
367
00:15:45,412 --> 00:15:47,414
I don't keep checking my phone.
368
00:15:47,447 --> 00:15:48,281
Sure, you do.
369
00:15:48,315 --> 00:15:50,350
I pay attention to
everything you do
370
00:15:50,383 --> 00:15:51,384
and you keep checking it.
371
00:15:51,418 --> 00:15:53,453
It's a bad habit and
it's completely mindless.
372
00:15:53,486 --> 00:15:55,722
Oh, yeah?
Well, so what-- what if it is?
373
00:15:55,755 --> 00:15:57,190
What if it's a bad habit?
374
00:15:57,224 --> 00:15:59,192
Because I need
your full attention.
375
00:15:59,226 --> 00:16:01,028
And look, now you're
getting defensive about it.
376
00:16:01,028 --> 00:16:03,596
It's your reactive loops like
swinging all out of control.
377
00:16:03,630 --> 00:16:05,365
You don't even realize it.
378
00:16:05,398 --> 00:16:06,533
Reactive what?
379
00:16:06,566 --> 00:16:07,734
Reactive loops.
380
00:16:07,767 --> 00:16:10,603
It's when you react to the
same thing over and over again.
381
00:16:10,637 --> 00:16:12,039
Do you realize you're doing it?
382
00:16:12,072 --> 00:16:13,073
Well, yeah, now I do.
383
00:16:13,106 --> 00:16:14,507
Thanks for you
pointing that out.
384
00:16:14,541 --> 00:16:16,276
I realize it.
Yeah.
385
00:16:16,309 --> 00:16:17,077
You're welcome.
386
00:16:24,617 --> 00:16:26,586
Now recent research
in cognitive science
387
00:16:26,619 --> 00:16:30,790
has confirmed that performance
increases when we think less.
388
00:16:30,823 --> 00:16:33,626
If a tennis player were to
think of a where a ball might be
389
00:16:33,660 --> 00:16:36,763
instead of seeing where
that ball actually is,
390
00:16:36,796 --> 00:16:39,132
it would be too late
and he'd miss it.
391
00:16:39,165 --> 00:16:41,468
Mindfulness enables
us to respond quickly
392
00:16:41,501 --> 00:16:45,072
and effortlessly to attain peak
performance in any situation.
393
00:16:51,111 --> 00:16:54,647
Trying is a really interesting
phenomenon because to try to do
394
00:16:54,681 --> 00:16:55,848
something is to not do it.
395
00:16:55,882 --> 00:16:58,585
We're trying to do things,
rather than just doing things.
396
00:16:58,618 --> 00:17:00,587
If I said to somebody could
I have a glass of water
397
00:17:00,620 --> 00:17:02,589
and they said I'll try to
get you a glass of water,
398
00:17:02,622 --> 00:17:04,090
that wouldn't make much sense.
399
00:17:04,124 --> 00:17:06,292
What does trying look like?
400
00:17:06,326 --> 00:17:09,561
And it looks like this.
-Try not.
401
00:17:09,596 --> 00:17:10,730
There is no trying.
402
00:17:10,762 --> 00:17:12,299
Just do or do not.
403
00:17:12,332 --> 00:17:14,334
Which is actually very trying.
404
00:17:14,367 --> 00:17:17,804
To be-- to be in that
state of kind of having
405
00:17:17,837 --> 00:17:19,205
to look like you're trying.
406
00:17:19,239 --> 00:17:21,840
And accept whatever
you do is fine for now.
407
00:17:21,874 --> 00:17:23,310
We'll get better over time.
408
00:17:23,343 --> 00:17:25,311
So don't try to do anything.
409
00:17:25,345 --> 00:17:29,616
A very good example I think
is from the film "Matrix."
410
00:17:29,649 --> 00:17:33,320
There is this moment
when Morpheus and Neo
411
00:17:33,353 --> 00:17:35,388
having a kung fu sparring.
412
00:17:35,422 --> 00:17:39,526
And Morpheus says don't
try to hit me and hit me.
413
00:17:39,559 --> 00:17:41,494
That's exactly-- you know,
we're trying to do things,
414
00:17:41,528 --> 00:17:43,796
rather than just doing things.
415
00:17:43,830 --> 00:17:46,566
And mindfulness teaches
us how to do things
416
00:17:46,599 --> 00:17:47,767
without trying to do things.
417
00:17:47,800 --> 00:17:49,569
When you prepare
for an interview
418
00:17:49,602 --> 00:17:52,605
and you go into the interview
and then they ask you questions
419
00:17:52,639 --> 00:17:54,374
that you haven't
prepared for, and you're
420
00:17:54,407 --> 00:17:56,509
sort of thrown because
you're there ready
421
00:17:56,543 --> 00:17:58,278
made with your answers.
422
00:17:58,311 --> 00:17:59,646
And you don't do a
very good job of it.
423
00:17:59,679 --> 00:18:02,182
And then when you come
out of the interview
424
00:18:02,215 --> 00:18:04,151
and you're walking
down the stairs
425
00:18:04,151 --> 00:18:06,786
and you have what the
French [SPEAKING FRENCH].
426
00:18:06,819 --> 00:18:10,190
It's like, oh, yeah, I
should have said that.
427
00:18:10,223 --> 00:18:12,292
I should have-- oh, that's
what I should have done.
428
00:18:12,325 --> 00:18:16,163
It's like then you-- then you
get your intelligence back.
429
00:18:16,196 --> 00:18:18,665
Before the interview,
before you were wise,
430
00:18:18,698 --> 00:18:23,303
and afterwards you are wise, but
in between, you are otherwise.
431
00:18:23,336 --> 00:18:25,572
And otherwise means
it's like you're trying.
432
00:18:25,605 --> 00:18:28,575
You're trying to
find something clever
433
00:18:28,608 --> 00:18:33,180
which you bring to the
situation and want to use.
434
00:18:35,748 --> 00:18:37,650
But I think we're
able to achieve
435
00:18:37,684 --> 00:18:41,188
with the mindfulness training
is the best of both worlds.
436
00:18:41,188 --> 00:18:43,356
The alertness of the
central nervous system
437
00:18:43,390 --> 00:18:47,194
without the anxiety
and the calm relaxation
438
00:18:47,194 --> 00:18:49,729
and pleasantness of the
parasympathetic system
439
00:18:49,762 --> 00:18:51,198
without the drowsiness.
440
00:18:51,198 --> 00:18:52,799
So there was an
interesting study
441
00:18:52,832 --> 00:18:55,935
where they were in the scanner,
during the same experiment,
442
00:18:55,968 --> 00:18:57,737
and they were presented
with the digits
443
00:18:57,770 --> 00:18:59,906
on the screen between 1 and 9.
444
00:18:59,939 --> 00:19:03,443
And they had to judge whether
the digit was odd or even.
445
00:19:03,476 --> 00:19:05,745
So as you can imagine,
it's a simple task.
446
00:19:05,778 --> 00:19:07,947
You don't need to
think about it much.
447
00:19:07,980 --> 00:19:10,817
But they noticed
in the data here,
448
00:19:10,850 --> 00:19:12,852
you can see the
brain is on fire.
449
00:19:12,885 --> 00:19:15,455
The prefrontal
cortex is engaged.
450
00:19:15,488 --> 00:19:17,224
A lot of visual
cortex is engaged.
451
00:19:17,257 --> 00:19:18,825
Motor cortex is engaged.
452
00:19:18,858 --> 00:19:20,460
I called it ego effort.
453
00:19:20,493 --> 00:19:22,929
This person has a
very strong sense of I
454
00:19:22,962 --> 00:19:24,597
really need to do this task.
455
00:19:24,631 --> 00:19:25,865
I'm really going to go for it.
456
00:19:25,898 --> 00:19:26,999
I'm going to do it well.
457
00:19:27,033 --> 00:19:29,936
Behaviorally, they're
performing on the same level.
458
00:19:29,969 --> 00:19:33,440
It's a simple task, what we
call on the ceiling level,
459
00:19:33,473 --> 00:19:35,575
so both performing well.
460
00:19:35,608 --> 00:19:39,312
But what happening with the
experienced meditator, only
461
00:19:39,346 --> 00:19:42,749
absolutely essential bits of
the brain for the performance
462
00:19:42,782 --> 00:19:44,251
of this task.
463
00:19:44,251 --> 00:19:46,919
So one is expending
a lot of energy
464
00:19:46,953 --> 00:19:49,722
to do the same task, whereas the
other one, just, you can say,
465
00:19:49,756 --> 00:19:50,657
in the state of flow.
466
00:19:54,294 --> 00:19:54,961
Yeah, I don't get it.
467
00:19:54,994 --> 00:19:56,929
Like, I try stuff all the time.
468
00:19:56,963 --> 00:19:57,730
You don't get it?
469
00:19:57,764 --> 00:19:58,498
No.
470
00:19:58,531 --> 00:19:59,466
I don't get it.
471
00:19:59,499 --> 00:20:00,667
OK.
472
00:20:00,700 --> 00:20:02,735
Try to take this pen from me.
473
00:20:02,769 --> 00:20:04,504
OK.
474
00:20:04,537 --> 00:20:06,539
See, you weren't
paying attention.
475
00:20:06,573 --> 00:20:07,840
What?
476
00:20:07,874 --> 00:20:08,941
So--
477
00:20:08,975 --> 00:20:11,478
Try to take the pen from me.
478
00:20:11,511 --> 00:20:12,279
OK.
479
00:20:12,312 --> 00:20:13,913
See, you're not
paying attention.
480
00:20:13,946 --> 00:20:16,683
-Well--
-I said try to take the pen.
481
00:20:16,716 --> 00:20:18,485
I didn't say take the pen.
482
00:20:18,518 --> 00:20:19,619
Well, what do you mean?
483
00:20:19,652 --> 00:20:21,488
Well, trying is not doing.
484
00:20:21,521 --> 00:20:22,855
Hold the pen.
-OK.
485
00:20:26,726 --> 00:20:27,494
See?
486
00:20:27,527 --> 00:20:28,761
I'm trying to take
the pen, but I'm
487
00:20:28,795 --> 00:20:31,431
not actually taking the pen.
488
00:20:31,464 --> 00:20:32,365
Remember?
489
00:20:32,399 --> 00:20:35,702
Mindfulness teaches
you to do, not try.
490
00:20:35,735 --> 00:20:39,406
Yeah.
I mean, maybe.
491
00:20:39,439 --> 00:20:40,673
Maybe you'll
remember the next time
492
00:20:40,707 --> 00:20:44,277
you try to meet me on time.
-Yeah, maybe.
493
00:20:53,986 --> 00:20:57,690
The essence of mindfulness
is to observe what's there
494
00:20:57,724 --> 00:21:00,527
and what we bring
that observation to,
495
00:21:00,560 --> 00:21:03,029
with the quality of being
aware of our own awareness.
496
00:21:03,062 --> 00:21:05,565
Which is sort of the opposite
of being absent-minded.
497
00:21:05,598 --> 00:21:08,801
It's like dedicating
your awareness
498
00:21:08,835 --> 00:21:11,037
to the present moment.
499
00:21:11,070 --> 00:21:13,640
You're either mindful
in your whole body
500
00:21:13,673 --> 00:21:17,610
and in your interactions or
you're sleep and unconscious.
501
00:21:17,644 --> 00:21:20,513
And there's nothing like
a close relationship
502
00:21:20,547 --> 00:21:23,983
to show you, to mirror, what
your unconscious patterns are.
503
00:21:24,016 --> 00:21:26,753
So first step is to
just be with what's
504
00:21:26,786 --> 00:21:29,856
there, which means that all
that's there is mindfulness.
505
00:21:29,889 --> 00:21:31,057
We're just aware of it.
506
00:21:31,090 --> 00:21:34,361
We're paying attention, being
present, rather than being
507
00:21:34,394 --> 00:21:36,028
distracted by so many thoughts.
508
00:21:36,062 --> 00:21:38,064
If you want to
summarize it, mindfulness
509
00:21:38,097 --> 00:21:41,368
allows you to be
authentically present
510
00:21:41,401 --> 00:21:44,837
without the interference
of preoccupations
511
00:21:44,871 --> 00:21:46,673
about the past or the future.
512
00:21:46,706 --> 00:21:50,042
So baby that's
born, as it were,
513
00:21:50,076 --> 00:21:52,845
would not be presumed to
be mindful necessarily.
514
00:21:52,879 --> 00:21:56,749
Because mindfulness involves
this sustained deliberate
515
00:21:56,783 --> 00:21:58,050
quality of recollectiveness.
516
00:21:58,084 --> 00:22:01,120
It's the capacity of
human beings to be aware.
517
00:22:01,153 --> 00:22:03,089
And our human
awareness can be focused
518
00:22:03,122 --> 00:22:04,957
in something we call attention.
519
00:22:04,991 --> 00:22:08,761
So being able to be
attentive to what we're
520
00:22:08,795 --> 00:22:11,398
doing, which is the
essence of mindfulness,
521
00:22:11,398 --> 00:22:12,599
is incredibly helpful.
522
00:22:12,632 --> 00:22:16,503
We just are operating in an
incomplete field of awareness.
523
00:22:16,536 --> 00:22:20,407
And I'm not sure the field of
awareness can ever be complete,
524
00:22:20,407 --> 00:22:21,641
but it can be much faster.
525
00:22:21,674 --> 00:22:23,976
And it makes you
mindful of these very
526
00:22:24,010 --> 00:22:26,813
fundamental physical processes.
527
00:22:26,846 --> 00:22:30,450
And it makes you feel more
grounded in your own body.
528
00:22:30,483 --> 00:22:32,785
So when you
practice mindfulness,
529
00:22:32,819 --> 00:22:35,021
you're not only becoming
more aware of things
530
00:22:35,054 --> 00:22:36,122
that before you
weren't aware of,
531
00:22:36,155 --> 00:22:38,725
but you're developing
these skills that can allow
532
00:22:38,758 --> 00:22:40,460
you to sense the inner world.
533
00:22:40,493 --> 00:22:41,561
Awareness is change.
534
00:22:41,594 --> 00:22:44,063
It is the action of change.
535
00:22:44,096 --> 00:22:48,568
And we need to awaken the
mind, expand out sense of self
536
00:22:48,601 --> 00:22:53,139
to really alert our attention,
to expand our awareness.
537
00:22:53,172 --> 00:22:55,575
And you can use mindfulness
as a process to do it.
538
00:22:55,608 --> 00:23:00,513
So once you're aware of
that, you can change it.
539
00:23:00,547 --> 00:23:03,149
Until you're aware of
it, you can't change it.
540
00:23:10,590 --> 00:23:11,824
Cultivate some mindfulness.
541
00:23:11,858 --> 00:23:12,725
Be present.
542
00:23:12,759 --> 00:23:14,727
Practice being in
your body, practice
543
00:23:14,761 --> 00:23:18,197
tasting your food in a
way that is fascinated
544
00:23:18,230 --> 00:23:20,800
and absorbed and nonjudgmental.
545
00:23:20,833 --> 00:23:23,836
So mindfulness is about
noticing what you're feeling,
546
00:23:23,870 --> 00:23:26,072
paying attention,
and not judging it.
547
00:23:26,105 --> 00:23:28,708
By non-judgemental
the explanation is--
548
00:23:28,741 --> 00:23:29,776
Don't edit.
549
00:23:29,809 --> 00:23:32,745
I mean, it's got-- you've
got to let it come in.
550
00:23:32,779 --> 00:23:37,149
So it's an awareness without
the discriminating mind,
551
00:23:37,183 --> 00:23:39,552
without a mind
that is saying this
552
00:23:39,586 --> 00:23:42,489
is better than that, comparing
without the comparing mind.
553
00:23:42,489 --> 00:23:44,791
So it's good to notice
when our mind is wandering
554
00:23:44,824 --> 00:23:47,494
and be able to take note
of it without judgment,
555
00:23:47,527 --> 00:23:49,095
and be curious about
what's on the mind,
556
00:23:49,128 --> 00:23:50,663
and gently bring it back.
557
00:23:50,697 --> 00:23:54,567
So pay attention with a
curious, receptive perspective,
558
00:23:54,601 --> 00:23:58,170
allowing you to see new aspects
and angles in everyday events.
559
00:24:00,807 --> 00:24:01,974
Close your eyes.
560
00:24:02,008 --> 00:24:02,775
Mm, why?
561
00:24:02,809 --> 00:24:04,076
Because I want
to test something.
562
00:24:04,110 --> 00:24:06,813
OK.
563
00:24:06,846 --> 00:24:07,747
You feel anything?
564
00:24:07,780 --> 00:24:08,414
I don't know.
565
00:24:08,515 --> 00:24:09,882
What am I supposed to feel?
566
00:24:09,916 --> 00:24:11,684
Oh, great.
567
00:24:11,718 --> 00:24:13,986
Learning what I already knew.
568
00:24:14,020 --> 00:24:14,821
Oh, really?
569
00:24:14,854 --> 00:24:16,022
What's-- what's that?
570
00:24:16,055 --> 00:24:18,658
That you're completely unaware
of everything around you.
571
00:24:18,691 --> 00:24:20,693
Woo, what makes you so special?
572
00:24:20,727 --> 00:24:21,528
I'm aware.
573
00:24:21,528 --> 00:24:22,161
Oh, really?
574
00:24:22,194 --> 00:24:23,630
Big deal.
-Yeah, really.
575
00:24:23,663 --> 00:24:25,131
Why don't you test me?
Go ahead.
576
00:24:25,164 --> 00:24:26,833
-All right, I will test you.
-OK.
577
00:24:26,866 --> 00:24:27,667
All right.
578
00:24:27,700 --> 00:24:29,536
What am I doing?
579
00:24:29,536 --> 00:24:31,103
Waving your hands
in front of my face.
580
00:24:31,137 --> 00:24:32,705
Yeah, because you're
obviously cheating.
581
00:24:32,739 --> 00:24:34,073
I'm not.
I'm not cheating.
582
00:24:34,106 --> 00:24:34,841
Yeah, you're looking.
583
00:24:34,874 --> 00:24:35,975
No, I'm not.
584
00:24:36,008 --> 00:24:38,978
Do something else.
585
00:24:39,011 --> 00:24:41,681
Four fingers in
front of my face.
586
00:24:41,714 --> 00:24:43,282
All right.
587
00:24:43,315 --> 00:24:45,752
Mm, three fingers.
588
00:24:45,785 --> 00:24:47,654
Oh, come on, make it harder.
589
00:24:47,687 --> 00:24:49,288
Your hands are above my head.
-What?
590
00:24:49,321 --> 00:24:51,057
How are you doing that?
591
00:24:51,090 --> 00:24:52,792
Because I'm completely aware.
592
00:24:52,825 --> 00:24:53,760
Don't you want to be aware?
593
00:24:53,793 --> 00:24:55,194
Yeah, sure.
594
00:24:55,227 --> 00:24:57,730
OK, so then start paying
attention to the little things
595
00:24:57,764 --> 00:24:59,799
around you by being mindful.
596
00:24:59,832 --> 00:25:01,233
I mean, I'll try.
597
00:25:01,267 --> 00:25:04,270
-No, there's no try, remember?
-Oh, yeah, right.
598
00:25:04,303 --> 00:25:05,938
I forgot about that.
599
00:25:05,972 --> 00:25:08,240
So.
600
00:25:08,274 --> 00:25:10,577
JEFFREY M. SCHWARTZ (VOICEOVER):
You are not your brain
601
00:25:10,577 --> 00:25:14,213
means you are not your thought.
602
00:25:14,246 --> 00:25:16,749
What happens during
mindfulness practice
603
00:25:16,783 --> 00:25:19,151
is that people are
less likely to be,
604
00:25:19,185 --> 00:25:23,923
as it were, constantly
stressed, rushed off their feet.
605
00:25:23,956 --> 00:25:26,826
But also, they're
less likely to respond
606
00:25:26,859 --> 00:25:28,294
to their own negative thinking.
607
00:25:28,327 --> 00:25:30,663
But the first step
is to stop and be
608
00:25:30,697 --> 00:25:33,966
aware of your emotional state.
609
00:25:34,000 --> 00:25:37,036
And recognizing that
you have thought,
610
00:25:37,069 --> 00:25:39,271
but you aren't your
thoughts, that you don't have
611
00:25:39,305 --> 00:25:43,209
to identify with the
voice that's producing
612
00:25:43,242 --> 00:25:44,376
thoughts in your mind.
613
00:25:44,410 --> 00:25:47,279
That thought that's coming
in, I mean, that is not you.
614
00:25:47,313 --> 00:25:51,350
That's a production of your
habits, of your experience,
615
00:25:51,383 --> 00:25:53,753
but it's a commentary
on your experience.
616
00:25:53,786 --> 00:25:55,121
It isn't your experience.
617
00:25:55,154 --> 00:25:57,289
It's like mistaking
the menu for the meal
618
00:25:57,323 --> 00:25:58,224
that you're going to eat.
619
00:25:58,257 --> 00:26:01,293
So your emotional
states are recognized
620
00:26:01,327 --> 00:26:04,997
as being emotional
states, not who you are.
621
00:26:05,031 --> 00:26:07,366
And they're always passing,
they're always in flux.
622
00:26:07,399 --> 00:26:11,337
It's happy, and sad,
and angry, and fearful.
623
00:26:11,370 --> 00:26:15,174
Mindful awareness is like
this vast sky, where problems
624
00:26:15,207 --> 00:26:17,376
and concerns and issues are
like these little passing
625
00:26:17,409 --> 00:26:22,815
clouds or thoughts that
just pass through your mind.
626
00:26:22,849 --> 00:26:23,683
Look at that thought.
627
00:26:23,716 --> 00:26:24,984
Oh, you mean my thought?
628
00:26:25,017 --> 00:26:25,918
Yeah.
629
00:26:25,952 --> 00:26:28,154
Yeah, that's from last night.
630
00:26:28,187 --> 00:26:29,155
I know.
631
00:26:29,188 --> 00:26:31,724
Yeah, that's actually--
I was mad last night,
632
00:26:31,758 --> 00:26:33,960
so that's like one
angry little thought.
633
00:26:33,993 --> 00:26:34,794
Yeah, I know.
634
00:26:34,827 --> 00:26:36,896
But don't judge it.
Just look at it.
635
00:26:36,929 --> 00:26:38,164
But why?
636
00:26:38,197 --> 00:26:39,365
Because when you
judge your thoughts,
637
00:26:39,398 --> 00:26:42,001
then you're engaging in it,
and then it just upsets you.
638
00:26:42,034 --> 00:26:43,269
Yeah, I actually
got pretty upset,
639
00:26:43,302 --> 00:26:45,071
like watching my thoughts.
640
00:26:45,104 --> 00:26:46,338
Well, don't be upset, OK?
641
00:26:46,372 --> 00:26:48,274
Let me explain this to you.
642
00:26:48,307 --> 00:26:50,276
Like, if my hand
is the thought, OK?
643
00:26:50,309 --> 00:26:51,177
Mhm.
644
00:26:51,210 --> 00:26:53,746
The space in between
is the awareness.
645
00:26:53,780 --> 00:26:57,950
Don't focus on my hand,
focus on the awareness.
646
00:26:57,984 --> 00:26:59,018
You see?
647
00:26:59,051 --> 00:27:02,689
When you're mindful of
it, then you feel better.
648
00:27:02,722 --> 00:27:04,924
Wow, that's actually
pretty awesome.
649
00:27:04,957 --> 00:27:05,758
Yeah.
650
00:27:05,792 --> 00:27:08,094
You know, like when
you're mindless,
651
00:27:08,127 --> 00:27:10,062
then your brain
doesn't understand it.
652
00:27:10,096 --> 00:27:12,198
But if you're mindful,
your brain gets it.
653
00:27:12,231 --> 00:27:13,432
You just need to
change your brain.
654
00:27:13,465 --> 00:27:15,201
Well, what's wrong
with the one I have?
655
00:27:15,234 --> 00:27:16,235
Where do I start?
656
00:27:16,268 --> 00:27:17,970
Well, yeah, that's real funny.
657
00:27:18,004 --> 00:27:19,271
Well, at least you're
starting to get it.
658
00:27:19,305 --> 00:27:23,209
Yeah, I mean, I am.
659
00:27:23,242 --> 00:27:26,412
So mindfulness can get you
out of these reactive loops
660
00:27:26,445 --> 00:27:29,749
and change the
structure of your brain.
661
00:27:29,782 --> 00:27:31,417
FRED ALAN WOLF (VOICEOVER):
"Remember what you did bad
662
00:27:31,450 --> 00:27:34,286
or did on mindfully and
try to bring mindfulness
663
00:27:34,320 --> 00:27:37,023
into it the next time a
similar action in your life
664
00:27:37,056 --> 00:27:38,991
takes place.
665
00:27:39,025 --> 00:27:41,027
It's really hard to
say all of a sudden,
666
00:27:41,060 --> 00:27:42,829
I'm not going to be
fearful or anxious
667
00:27:42,862 --> 00:27:45,798
or depressed or whatever today.
668
00:27:45,832 --> 00:27:48,901
You can't just tell yourself
and it goes away, right?
669
00:27:48,935 --> 00:27:50,903
We wouldn't need
shrinks and mindfulness
670
00:27:50,937 --> 00:27:53,105
and all these other things
if that's the way it worked.
671
00:27:53,139 --> 00:27:54,240
So--
672
00:27:54,273 --> 00:27:57,043
You can choose to get in
touch with this idea of choice,
673
00:27:57,076 --> 00:27:58,277
what I call a choice point.
674
00:27:58,310 --> 00:28:00,046
You can choose what
you want to do with it.
675
00:28:00,079 --> 00:28:01,981
How do you want
to relate to life?
676
00:28:02,014 --> 00:28:03,115
You're not-- you
don't need to be
677
00:28:03,149 --> 00:28:06,385
enslaved by the automatic
reactions that are there.
678
00:28:06,418 --> 00:28:09,388
Consciousness tries to get
control of it, but it's hard.
679
00:28:09,421 --> 00:28:13,125
And basically what we have to do
is we observe ourselves acting
680
00:28:13,159 --> 00:28:15,294
in a certain way,
and then we try
681
00:28:15,327 --> 00:28:20,032
to put in checks and balances
in our brains that let us cope
682
00:28:20,066 --> 00:28:22,368
with those reactions
when they are occurring,
683
00:28:22,401 --> 00:28:25,371
rather than preventing them from
occurring in the first place.
684
00:28:25,404 --> 00:28:27,339
That's the hard part,
preventing them from occurring.
685
00:28:27,373 --> 00:28:34,413
You are choosing to shift
your center of identification
686
00:28:34,446 --> 00:28:36,883
from the stream to the watcher.
687
00:28:36,916 --> 00:28:41,921
And mindfulness can give you
better control over your--
688
00:28:41,954 --> 00:28:44,090
not only your cortex, but
your ability of your cortex
689
00:28:44,123 --> 00:28:46,893
to control the other
parts of your brain.
690
00:28:46,926 --> 00:28:50,262
Why would one choose
self-limitation when you
691
00:28:50,296 --> 00:28:52,832
can be more free, more open?
692
00:28:55,467 --> 00:28:56,368
Wait a minute.
693
00:28:56,402 --> 00:28:57,303
What are you doing?
694
00:28:57,336 --> 00:28:59,005
Well, I'm calling you out.
695
00:28:59,038 --> 00:29:00,272
Calling me out?
696
00:29:00,306 --> 00:29:03,542
Yeah, I'm sick of you thinking
you're so much better than me.
697
00:29:03,575 --> 00:29:05,511
Mindfulness this isn't
about being better.
698
00:29:05,544 --> 00:29:08,881
Oh, there you go again with
that little mindfulness talk.
699
00:29:08,915 --> 00:29:10,850
All right, if this
is how you want it,
700
00:29:10,883 --> 00:29:11,918
then I'm going to show you.
701
00:29:11,951 --> 00:29:13,385
Yeah, I'm calling you out.
702
00:29:17,056 --> 00:29:18,858
It didn't have to be
this way, you know.
703
00:29:18,891 --> 00:29:20,559
If you stopped thinking
you were better than me,
704
00:29:20,592 --> 00:29:22,194
I wouldn't even have to do this.
705
00:29:22,228 --> 00:29:23,429
Don't you get it?
706
00:29:23,462 --> 00:29:26,132
You have them both,
mindful and mindless.
707
00:29:26,165 --> 00:29:27,533
It's part of the same coin.
708
00:29:27,566 --> 00:29:29,836
I'm saying you've got
both side of the coin.
709
00:29:29,869 --> 00:29:31,303
What's all this coin talk?
710
00:29:31,337 --> 00:29:35,107
I'm saying you get to choose
which one you use-- be mindful
711
00:29:35,141 --> 00:29:36,175
or being mindless.
712
00:29:36,208 --> 00:29:37,944
You have both parts to you.
713
00:29:37,977 --> 00:29:39,578
But I thought I always
had to be mindful.
714
00:29:39,611 --> 00:29:41,413
MINDFUL: Not at all.
715
00:29:41,447 --> 00:29:44,016
Look, every day, when
you're doing your routine,
716
00:29:44,050 --> 00:29:46,853
you're using the mindless side
because you're used to it.
717
00:29:46,886 --> 00:29:49,355
It's a routine, so you just
go through the motions.
718
00:29:49,388 --> 00:29:51,858
But what happens is,
over time, you tend
719
00:29:51,858 --> 00:29:53,225
to do that for your whole life.
720
00:29:53,259 --> 00:29:56,562
So you need to be mindful
of other parts of your life,
721
00:29:56,595 --> 00:29:59,198
so that you're not
mindless all the time.
722
00:29:59,231 --> 00:30:02,034
So does this mean I
can't call you out?
723
00:30:02,068 --> 00:30:03,169
No.
724
00:30:03,202 --> 00:30:05,404
But if you really want to,
we'll do it this one time
725
00:30:05,437 --> 00:30:07,406
and it can be our
mindless moment together.
726
00:30:07,439 --> 00:30:09,441
All right.
Are you ready?
727
00:30:09,475 --> 00:30:10,376
Are you ready?
728
00:30:10,409 --> 00:30:11,377
Yeah, I'm ready.
729
00:30:11,410 --> 00:30:12,411
All right, bring it.
730
00:30:20,486 --> 00:30:21,620
Ow.
731
00:30:21,653 --> 00:30:25,958
Man, I'm hit, and you-- you
didn't even draw your gun.
732
00:30:25,992 --> 00:30:27,927
You didn't even get hit.
733
00:30:27,960 --> 00:30:29,328
You're not even
paying attention.
734
00:30:29,361 --> 00:30:30,562
See?
735
00:30:30,596 --> 00:30:33,032
When you're mindful, you'll
start realizing these things.
736
00:30:33,065 --> 00:30:35,301
So start practicing.
737
00:30:35,334 --> 00:30:38,170
I'll practice just for you.
738
00:30:38,204 --> 00:30:40,072
ELLEN LANGER (VOICEOVER):
Mindfulness, as I study it,
739
00:30:40,106 --> 00:30:45,311
it's the very simple process
of noticing new things.
740
00:30:45,344 --> 00:30:48,014
And as you notice new things,
several things happen.
741
00:30:48,047 --> 00:30:50,917
The first is that you come
to see you didn't know it
742
00:30:50,950 --> 00:30:52,118
as well as you thought you did.
743
00:30:52,151 --> 00:30:54,586
It's like pulling back the
curtain on the "Wizard of Oz,"
744
00:30:54,620 --> 00:30:55,754
and we see what's really.
745
00:30:55,787 --> 00:31:00,159
And this act of noticing is
the essence of engagement.
746
00:31:00,192 --> 00:31:02,161
It just opens
you up to becoming
747
00:31:02,194 --> 00:31:05,264
aware of things that
were there before
748
00:31:05,297 --> 00:31:06,933
but were not in awareness.
749
00:31:06,933 --> 00:31:08,534
It doesn't matter
what you notice.
750
00:31:08,567 --> 00:31:12,138
The things you notice can be
silly, but just the noticing
751
00:31:12,171 --> 00:31:14,140
breaks down the
boundary between you
752
00:31:14,173 --> 00:31:15,574
and that which is being noticed.
753
00:31:15,607 --> 00:31:19,278
So now, everything that's old
becomes new again, in some
754
00:31:19,311 --> 00:31:21,313
sense, and becomes
naturally interesting.
755
00:31:21,347 --> 00:31:23,649
And life becomes
a bit less serious
756
00:31:23,682 --> 00:31:26,352
and we become-- we take
ourselves less seriously.
757
00:31:26,385 --> 00:31:30,156
So you're more energetic when
you're doing this, not less so.
758
00:31:30,189 --> 00:31:31,323
The neurons are firing.
759
00:31:31,357 --> 00:31:34,526
And in the earliest work we
did, when we taught people
760
00:31:34,560 --> 00:31:36,662
to be mindful in
nursing homes, we
761
00:31:36,695 --> 00:31:38,264
found that they lived longer.
762
00:31:38,297 --> 00:31:42,334
So really, our only choice
is are we paying attention
763
00:31:42,368 --> 00:31:43,269
or are we not.
764
00:31:43,302 --> 00:31:45,671
And in even at that,
some people will pay
765
00:31:45,704 --> 00:31:49,141
attention better than others.
766
00:31:49,175 --> 00:31:50,142
What do you think?
767
00:31:50,176 --> 00:31:51,710
About what?
768
00:31:51,743 --> 00:31:52,544
Look.
769
00:31:52,578 --> 00:31:53,112
Well, I'm looking.
770
00:31:53,145 --> 00:31:54,981
I'm looking.
What?
771
00:31:55,014 --> 00:31:55,681
Are you blind?
772
00:31:55,714 --> 00:31:57,149
No.
773
00:31:57,183 --> 00:31:58,550
Look at it.
774
00:31:58,584 --> 00:32:00,719
What am I supposed to see?
775
00:32:00,752 --> 00:32:02,554
My new hair.
776
00:32:02,588 --> 00:32:03,555
Oh, yeah.
777
00:32:03,589 --> 00:32:04,423
Duh.
778
00:32:04,456 --> 00:32:05,624
That's new hair.
779
00:32:05,657 --> 00:32:09,328
You're just being mindless
again, not noticing new things.
780
00:32:09,361 --> 00:32:11,463
Oh, you know what?
Well, whoop-dee-doo, OK?
781
00:32:11,497 --> 00:32:12,598
So I don't notice things.
782
00:32:12,631 --> 00:32:15,434
Well, you need to be more
mindful so you can notice
783
00:32:15,467 --> 00:32:18,204
new things and pay
attention, therefore,
784
00:32:18,237 --> 00:32:20,006
paying better attention to me.
785
00:32:20,006 --> 00:32:21,373
OK, OK, yeah, I got it.
786
00:32:21,407 --> 00:32:22,208
Do you get it?
787
00:32:22,241 --> 00:32:23,142
Yes, I got it.
788
00:32:23,175 --> 00:32:24,010
OK.
789
00:32:34,220 --> 00:32:38,024
We're beginning to drill down
through mindfulness practice
790
00:32:38,024 --> 00:32:40,559
into the core question
of psychology,
791
00:32:40,592 --> 00:32:42,561
like who the hell are we
in the first place, what
792
00:32:42,594 --> 00:32:44,496
does it-- what is the self?
793
00:32:44,530 --> 00:32:47,366
That's what the study of
psychology is all about.
794
00:32:47,399 --> 00:32:51,570
The term ego gets a bad rep,
but it was meant neutral.
795
00:32:51,603 --> 00:32:55,574
By Freud, for example, he drew
on the original Latin and Greek
796
00:32:55,607 --> 00:32:57,743
roots to use the
word ego meaning Ich,
797
00:32:57,776 --> 00:33:01,047
or I. It simply is a
self-identification.
798
00:33:01,080 --> 00:33:05,484
It's ego, whether it's a hyper
inflated-- the best person--
799
00:33:05,517 --> 00:33:07,686
best speaker in the world,
or I'm the worst in the world
800
00:33:07,719 --> 00:33:09,155
and people aren't
going to like me.
801
00:33:09,188 --> 00:33:10,489
Both of those are ego driven.
802
00:33:10,522 --> 00:33:12,291
When someone says
you have a huge ego,
803
00:33:12,324 --> 00:33:14,393
that's not normally
considered a compliment.
804
00:33:14,426 --> 00:33:18,197
An individual person's
identity, that's not a problem.
805
00:33:18,230 --> 00:33:21,667
Egotism, concern about
one's self and concern
806
00:33:21,700 --> 00:33:24,803
about how the outcome
of your performance
807
00:33:24,836 --> 00:33:27,439
is going to reflect on your
feelings about yourself
808
00:33:27,473 --> 00:33:29,375
and what other people
will think of you,
809
00:33:29,408 --> 00:33:32,611
all of that complication,
that is what gets in the way.
810
00:33:32,644 --> 00:33:35,314
But I think we
have the possibility
811
00:33:35,347 --> 00:33:38,617
to evolve culturally
to understand
812
00:33:38,650 --> 00:33:41,487
the neurobiology
of a separate cell
813
00:33:41,520 --> 00:33:43,789
and how it is in
fact a delusion.
814
00:33:43,822 --> 00:33:46,492
So the conscious
self is not in charge.
815
00:33:46,525 --> 00:33:47,693
It's here to learn.
816
00:33:47,726 --> 00:33:50,096
That's the function
of the ego, to learn
817
00:33:50,096 --> 00:33:51,497
what we need for this lifetime.
818
00:33:51,530 --> 00:33:54,833
So much in modern culture
promotes competition
819
00:33:54,866 --> 00:33:57,103
and a sense of self as separate.
820
00:33:57,136 --> 00:34:00,706
These are culturally
learned delusions.
821
00:34:00,739 --> 00:34:02,841
And sadly, they're
not only making
822
00:34:02,874 --> 00:34:05,211
people have
meaningless lives and
823
00:34:05,244 --> 00:34:09,215
unhealthy physiological states,
but it's destroying our planet.
824
00:34:09,248 --> 00:34:14,253
Mindfulness is an invitation to
actually experience in reality
825
00:34:14,286 --> 00:34:16,121
how interconnected we are.
826
00:34:16,121 --> 00:34:19,190
And I'm going to get joy
from your accomplishments.
827
00:34:19,225 --> 00:34:21,560
I mean, that's the kind of
world we need to push for.
828
00:34:21,592 --> 00:34:26,364
To give you an example, people
that are in institutions where
829
00:34:26,398 --> 00:34:29,568
they're chronically depressed,
if you listen to them as they
830
00:34:29,601 --> 00:34:32,804
talk, every third word is
I. I'm not feeling this,
831
00:34:32,838 --> 00:34:34,406
I'm feeling-- I'm
feeling terrible.
832
00:34:34,440 --> 00:34:36,842
I-- I did-- I'm guilty,
I'm bad, I did this,
833
00:34:36,875 --> 00:34:41,413
I did that, I, I, I, I, I, I,
I. I is like the color white.
834
00:34:41,447 --> 00:34:42,681
It has no color.
835
00:34:42,714 --> 00:34:48,154
You color it red, blue, green
with a feeling that represents
836
00:34:48,154 --> 00:34:52,524
the personality that you feel
is the correct personality
837
00:34:52,558 --> 00:34:53,891
for that action.
838
00:34:53,925 --> 00:34:55,860
And you may have gotten
this from observing
839
00:34:55,893 --> 00:34:57,763
your parents or other
parental figures
840
00:34:57,796 --> 00:35:03,502
or friends or whatever who
adapt similar types of colorings
841
00:35:03,535 --> 00:35:06,205
to their I word
when they're having
842
00:35:06,238 --> 00:35:10,376
a certain emotional
response to a situation.
843
00:35:10,409 --> 00:35:15,447
Mindfulness is the ability
to go to color white.
844
00:35:27,393 --> 00:35:29,395
Um, I think I, like,
want you to teach me how
845
00:35:29,428 --> 00:35:30,796
to become, like, more mindful.
846
00:35:30,829 --> 00:35:32,664
Oh, great.
847
00:35:32,698 --> 00:35:34,400
Yeah, because,
like, the other day,
848
00:35:34,433 --> 00:35:36,802
I just had, like,
this little incident,
849
00:35:36,835 --> 00:35:38,770
where I wasn't mindful.
850
00:35:38,804 --> 00:35:39,505
What happened?
851
00:35:39,538 --> 00:35:40,706
Well, it's kind
of a long story,
852
00:35:40,739 --> 00:35:44,510
but basically, like, I was
just on my phone, like texting,
853
00:35:44,543 --> 00:35:46,212
and I was just
crossing the street.
854
00:35:46,212 --> 00:35:47,813
And the next thing I knew,
like, this big bus showed
855
00:35:47,846 --> 00:35:49,581
up and almost ran me over.
856
00:35:49,615 --> 00:35:51,283
-Really?
-Yeah.
857
00:35:51,317 --> 00:35:52,784
-Uh, yeah.
-Almost died.
858
00:35:52,818 --> 00:35:54,820
You're gonna get
yourself killed, dude.
859
00:35:54,853 --> 00:35:56,087
I know.
860
00:35:56,121 --> 00:35:58,557
That's why-- that's why I turned
to you to become more mindful.
861
00:35:58,590 --> 00:35:59,625
OK.
862
00:35:59,658 --> 00:36:01,927
Well, I think you're
already being more mindful.
863
00:36:01,960 --> 00:36:03,462
This is a step in
the right direction.
864
00:36:03,495 --> 00:36:04,830
Right.
I see it.
865
00:36:04,863 --> 00:36:05,831
Yeah.
Let me show you.
866
00:36:05,864 --> 00:36:10,602
This is-- this is you
with mindlessness, OK?
867
00:36:10,636 --> 00:36:12,471
This is your space,
the awareness,
868
00:36:12,504 --> 00:36:14,440
this tiny little space.
-OK.
869
00:36:14,473 --> 00:36:17,376
This is your awareness
with mindfulness.
870
00:36:17,409 --> 00:36:18,710
-Right.
-OK?
871
00:36:18,744 --> 00:36:20,412
Mindlessness.
872
00:36:20,446 --> 00:36:22,248
Mindfulness.
-Mhm.
873
00:36:22,248 --> 00:36:23,749
Mindlessness.
874
00:36:23,782 --> 00:36:24,716
Mindfulness.
875
00:36:24,750 --> 00:36:27,719
You see how you have
more awareness to learn
876
00:36:27,753 --> 00:36:28,820
about your surroundings.
877
00:36:28,854 --> 00:36:30,656
You end up seeing a bus.
878
00:36:30,689 --> 00:36:31,423
Otherwise--
879
00:36:31,457 --> 00:36:32,724
[TIRES SCREECHING]
880
00:36:32,758 --> 00:36:34,426
Mindlessness.
-Wow.
881
00:36:34,460 --> 00:36:36,362
That bus would
have ran you over.
882
00:36:36,395 --> 00:36:37,763
-Oh, yeah.
-OK?
883
00:36:37,796 --> 00:36:38,864
You get it?
Got it?
884
00:36:38,897 --> 00:36:41,567
Good?
-Yes, I get it, got it, good.
885
00:36:41,600 --> 00:36:43,269
Get it, got it, good.
-All right.
886
00:36:46,672 --> 00:36:47,839
PAUL HARRISON
(VOICEOVER): Mark Twain
887
00:36:47,873 --> 00:36:50,809
once said I've had many troubles
in my life, most of which
888
00:36:50,842 --> 00:36:53,279
never happened.
889
00:36:53,312 --> 00:36:57,783
Stress makes all kinds of
physical ailments worse.
890
00:36:57,816 --> 00:37:01,720
Because a lot about what is
distressing about physical
891
00:37:01,753 --> 00:37:03,855
illness, whether you're
talking about pain
892
00:37:03,889 --> 00:37:08,994
or whether you're talking about
any kind of debilitating state,
893
00:37:09,027 --> 00:37:12,864
fatigue, what makes it
worse is how we process
894
00:37:12,898 --> 00:37:14,766
it centrally in our brain.
895
00:37:14,800 --> 00:37:16,435
So I feel myself
getting anxious.
896
00:37:16,468 --> 00:37:19,338
One of those unconscious
systems has been triggered.
897
00:37:19,371 --> 00:37:23,542
So you now say, OK, I can't
stop it, so what can I do.
898
00:37:23,575 --> 00:37:25,477
I can breathe.
899
00:37:25,511 --> 00:37:26,612
Take in the air.
900
00:37:26,645 --> 00:37:30,616
That trick kicks on the
parasympathetic nervous system,
901
00:37:30,649 --> 00:37:32,851
which counteracts the
sympathetic, which is the fight
902
00:37:32,884 --> 00:37:36,455
flight system, and kind of slows
everything down a little bit.
903
00:37:36,488 --> 00:37:38,657
And so when we change
the system that's here,
904
00:37:38,690 --> 00:37:41,693
the stress cycle between
our thoughts that come up,
905
00:37:41,727 --> 00:37:43,829
so our thoughts-- an event
happens and we immediately
906
00:37:43,862 --> 00:37:47,333
perceive something as scary or
we need to do something about,
907
00:37:47,366 --> 00:37:49,701
something that's urgent
or it's important,
908
00:37:49,735 --> 00:37:51,937
our brain creates a snap
judgment of it being good,
909
00:37:51,970 --> 00:37:54,072
bad, right, wrong,
fair, or unfair,
910
00:37:54,105 --> 00:37:55,741
and goes into a reactive mode.
911
00:37:55,774 --> 00:37:59,578
As the great stress
researcher Hans Selye put it,
912
00:37:59,611 --> 00:38:03,449
"It's not stress that kills us,
it's our reaction to stress."
913
00:38:03,482 --> 00:38:05,651
Stress is a function
not of events,
914
00:38:05,684 --> 00:38:07,686
but the view you
take of the event.
915
00:38:07,719 --> 00:38:09,955
If you open up that
view in multiple ways,
916
00:38:09,988 --> 00:38:11,423
it becomes less stressful.
917
00:38:11,457 --> 00:38:14,993
What we can help is how
we respond to stress.
918
00:38:15,026 --> 00:38:16,828
That's why breathing
works so well.
919
00:38:16,862 --> 00:38:20,866
Because it-- it reduces
the stress in the brain.
920
00:38:20,899 --> 00:38:24,603
It reduces the drive from
the sympathetic system
921
00:38:24,636 --> 00:38:26,772
that makes you-- that's
releasing adrenaline.
922
00:38:26,805 --> 00:38:28,574
When you get a
call from somebody
923
00:38:28,607 --> 00:38:31,042
and you're really stressed out
and you just take the call,
924
00:38:31,076 --> 00:38:34,546
you're like, yeah, yeah,
yeah, yeah, yeah, OK, OK, OK,
925
00:38:34,580 --> 00:38:35,481
you know.
926
00:38:35,514 --> 00:38:37,483
All right, I'll call
you back, you know.
927
00:38:37,516 --> 00:38:39,618
But if you're calm and
you're not stressed out,
928
00:38:39,651 --> 00:38:42,020
you take the call and
you take your time.
929
00:38:42,053 --> 00:38:45,757
And you recognize that
this is important to you
930
00:38:45,791 --> 00:38:46,592
or to the other person.
931
00:38:46,625 --> 00:38:48,594
With the less
time for reflection
932
00:38:48,627 --> 00:38:50,729
that we have nowadays
with so much attention
933
00:38:50,762 --> 00:38:53,465
to technology filling
the spaces of our day,
934
00:38:53,499 --> 00:38:55,434
we don't really have a lot
of time for reflection.
935
00:38:55,467 --> 00:38:57,603
Can you give yourself
three minutes?
936
00:38:57,636 --> 00:38:59,070
Do you care enough
about yourself
937
00:38:59,104 --> 00:39:01,507
to give yourself three minutes,
maybe minute in the morning,
938
00:39:01,540 --> 00:39:03,775
then in the afternoon, minute
in the evening to just sit
939
00:39:03,809 --> 00:39:05,677
and be present with your breath.
940
00:39:05,711 --> 00:39:08,480
If we believe we can do
it, we're going to be more
941
00:39:08,514 --> 00:39:10,048
motivated to actually do it.
942
00:39:10,081 --> 00:39:11,517
If we don't believe
we can do something,
943
00:39:11,550 --> 00:39:12,884
we're not going
to actually do it.
944
00:39:12,918 --> 00:39:15,053
The things we
can't do right now,
945
00:39:15,086 --> 00:39:17,656
we can learn to do tomorrow.
946
00:39:17,689 --> 00:39:19,725
When we realize that
there's no outcome
947
00:39:19,758 --> 00:39:24,630
we must have, that all of
this leads us just to be more
948
00:39:24,663 --> 00:39:28,600
at peace, easier, less
reason for us to need to hit
949
00:39:28,634 --> 00:39:29,735
somebody else over the head.
950
00:39:29,768 --> 00:39:34,540
And mindfulness actually
reduces the risk of depression
951
00:39:34,573 --> 00:39:38,477
by half in people who are the
most current depressed people,
952
00:39:38,510 --> 00:39:41,880
with three or more episodes,
that many other treatments have
953
00:39:41,913 --> 00:39:42,948
failed to treat.
954
00:39:42,981 --> 00:39:45,617
We also know that it's as
good as antidepressants
955
00:39:45,651 --> 00:39:46,718
in doing that.
956
00:39:46,752 --> 00:39:48,787
Now, one thing that we
didn't know eight years ago
957
00:39:48,820 --> 00:39:50,456
is is that repeatable.
958
00:39:50,456 --> 00:39:52,991
And we found it is
repeatable, both in our lab
959
00:39:53,024 --> 00:39:57,062
and in labs around the world,
in lots of different countries,
960
00:39:57,095 --> 00:39:58,830
have found the same result.
961
00:39:58,864 --> 00:40:03,001
The simple shift of perspective
can change your relationship
962
00:40:03,034 --> 00:40:06,204
to the problem when you
take a second look at it
963
00:40:06,237 --> 00:40:08,607
with a mindful manner.
964
00:40:08,640 --> 00:40:10,809
Oh, man, what's
happening to me?
965
00:40:10,842 --> 00:40:12,077
You're out of focus.
966
00:40:12,110 --> 00:40:13,078
What the heck?
967
00:40:13,111 --> 00:40:15,514
Well, maybe if you were
a little more mindful,
968
00:40:15,547 --> 00:40:17,215
these things wouldn't happen.
969
00:40:17,248 --> 00:40:19,084
Uh, what should I do?
970
00:40:19,117 --> 00:40:20,486
Try some finger tracing.
971
00:40:20,519 --> 00:40:22,621
What the-- what the
heck's finger tracing?
972
00:40:22,654 --> 00:40:23,989
OK, watch me.
Watch me, OK?
973
00:40:24,022 --> 00:40:24,823
MINDLESS: OK.
974
00:40:24,856 --> 00:40:26,057
Now you're going
to take your finger
975
00:40:26,091 --> 00:40:33,565
and very slowly go like this
and see each nook and cranny.
976
00:40:33,599 --> 00:40:34,099
OK.
977
00:40:34,132 --> 00:40:36,067
Focus very slowly.
978
00:40:36,101 --> 00:40:37,803
So you mean like this?
979
00:40:37,836 --> 00:40:39,738
No, no, no, no, that's
too fast and mindless.
980
00:40:39,771 --> 00:40:41,873
You're not going
to focus like that.
981
00:40:41,907 --> 00:40:44,109
OK, very slowly.
982
00:40:44,142 --> 00:40:45,677
Watch it.
983
00:40:45,711 --> 00:40:49,014
Oh, so you mean slow like this.
984
00:40:49,047 --> 00:40:50,015
Wow.
985
00:40:50,048 --> 00:40:51,650
Yes.
986
00:40:51,683 --> 00:40:52,784
Exactly.
987
00:40:52,818 --> 00:40:54,252
I really like this.
988
00:40:54,285 --> 00:40:56,955
Like, I'm getting into
the groove of it, like--
989
00:40:56,988 --> 00:40:59,124
Keep focusing, not bad.
990
00:40:59,157 --> 00:41:00,859
I can feel a difference.
991
00:41:00,892 --> 00:41:02,894
Yeah, see, it's not so hard.
992
00:41:02,928 --> 00:41:06,264
Yeah, this is like--
this is very nice.
993
00:41:06,297 --> 00:41:10,536
I'm just going to go home and
just get busy finger tracing.
994
00:41:20,846 --> 00:41:23,148
Mindfulness enables you
to get value for money
995
00:41:23,181 --> 00:41:24,750
out of your food, right?
996
00:41:24,783 --> 00:41:25,917
You taste it.
997
00:41:25,951 --> 00:41:27,185
You're more present.
998
00:41:27,218 --> 00:41:30,021
Oh, mindless eating brought me
into mindful eating, actually.
999
00:41:30,055 --> 00:41:32,724
I had a-- I never met a box
of cookies I didn't like.
1000
00:41:32,758 --> 00:41:34,893
Instead of eating
absent-mindedly,
1001
00:41:34,926 --> 00:41:38,263
you know, going to a
restaurant, spend 25 pounds
1002
00:41:38,296 --> 00:41:42,601
for a filet steak, de-da, de-da,
de-da, and then not noticing
1003
00:41:42,634 --> 00:41:44,002
yourself eating
it because you're
1004
00:41:44,035 --> 00:41:46,572
busy having an
earnest conversation
1005
00:41:46,572 --> 00:41:49,575
with your friend about your
relationship with your mother.
1006
00:41:49,575 --> 00:41:51,577
It's like you just
wasted 25 quid.
1007
00:41:51,610 --> 00:41:54,112
And mindful eating
actually helps people
1008
00:41:54,145 --> 00:41:55,947
broaden their view of food.
1009
00:41:55,981 --> 00:41:58,283
So when I crunch into
an apple and somebody
1010
00:41:58,316 --> 00:42:01,587
says why are you making
that loud crunching noise,
1011
00:42:01,620 --> 00:42:04,990
it's bothering me, I think
of my grandmother being
1012
00:42:05,023 --> 00:42:06,625
unable to crunch an apple.
1013
00:42:06,658 --> 00:42:08,960
And I say, wow, I'm just
enjoying every bite.
1014
00:42:08,994 --> 00:42:11,229
Usually, whenever I
eat, whether it's just
1015
00:42:11,262 --> 00:42:14,633
noticing the food, smelling
the food, tasting the food,
1016
00:42:14,666 --> 00:42:17,669
maybe slowing down a little
bit as I'm eating the food,
1017
00:42:17,703 --> 00:42:20,238
what I find is if my
hunger is really high,
1018
00:42:20,271 --> 00:42:22,207
if my hunger is in the
7 to 10 range, which
1019
00:42:22,240 --> 00:42:26,111
is the extreme hunger, and I've
waited and haven't attended
1020
00:42:26,144 --> 00:42:29,681
to my earlier hunger
signals, then I am prone,
1021
00:42:29,715 --> 00:42:31,983
like everybody is, I
think, to mindless eating.
1022
00:42:32,017 --> 00:42:36,254
If we all used our brains in
more energy efficient ways,
1023
00:42:36,287 --> 00:42:37,789
you don't eat as much.
1024
00:42:37,823 --> 00:42:40,091
And you feel much
more energized when
1025
00:42:40,125 --> 00:42:46,197
you don't spend all this
metabolic energy on ego
1026
00:42:46,231 --> 00:42:48,700
related process, on chatter.
1027
00:42:48,734 --> 00:42:52,370
So at a very basic level,
mindfulness enables you
1028
00:42:52,403 --> 00:42:55,707
to kind of, you know,
you taste your experience
1029
00:42:55,741 --> 00:42:57,275
more vividly or more richly.
1030
00:43:50,729 --> 00:43:51,997
-What?
-How's your food?
1031
00:43:52,030 --> 00:43:53,198
It's good.
1032
00:43:53,231 --> 00:43:55,166
-Hm, you sure?
-Yeah.
1033
00:43:55,200 --> 00:43:56,267
It's all right.
1034
00:43:56,301 --> 00:43:57,435
You're not even tasting it.
1035
00:43:57,468 --> 00:43:58,403
I like it a lot.
1036
00:43:58,436 --> 00:43:59,705
I tasted it.
-No.
1037
00:43:59,705 --> 00:44:04,209
Stop what you're doing and pay
attention to eating your food.
1038
00:44:04,242 --> 00:44:06,211
Well--
1039
00:44:06,244 --> 00:44:07,378
MINDFUL: Take this out.
1040
00:44:07,412 --> 00:44:09,114
OK.
Ow.
1041
00:44:09,147 --> 00:44:10,882
And pay attention to
what you're eating.
1042
00:44:10,916 --> 00:44:11,783
MINDLESS: OK.
1043
00:44:11,817 --> 00:44:13,919
-Chew it slowly.
-I see.
1044
00:44:13,952 --> 00:44:15,386
Really taste it.
1045
00:44:15,420 --> 00:44:17,288
Like this?
1046
00:44:17,322 --> 00:44:18,824
MINDFUL: Slowly eat it.
1047
00:44:18,857 --> 00:44:20,125
Really take it in.
1048
00:44:20,158 --> 00:44:20,959
Mm.
1049
00:44:20,992 --> 00:44:21,760
MINDFUL: OK?
1050
00:44:21,793 --> 00:44:22,761
Yeah.
1051
00:44:22,794 --> 00:44:24,896
Taste it, take it in,
and smell it, you know?
1052
00:44:24,930 --> 00:44:26,197
Really taste it.
1053
00:44:26,231 --> 00:44:29,801
I got to get another
grape to smell it.
1054
00:44:29,835 --> 00:44:31,136
Well, get in there.
1055
00:44:31,169 --> 00:44:33,438
Really get into your food.
1056
00:44:33,471 --> 00:44:35,006
I mean, I smell it.
Smells like
1057
00:44:35,040 --> 00:44:36,808
OK, just take up one bite.
1058
00:44:39,978 --> 00:44:40,979
So juicy in the middle.
1059
00:44:41,012 --> 00:44:42,848
Do you see the difference
when you're mindful?
1060
00:44:42,881 --> 00:44:43,849
Mm.
1061
00:44:43,882 --> 00:44:45,383
When you're mindful and
you're in the moment?
1062
00:44:45,416 --> 00:44:46,117
Oh, yeah.
1063
00:44:46,151 --> 00:44:47,919
-How much better it is.
-Yeah.
1064
00:44:47,953 --> 00:44:49,988
And I think it's like
really delicious.
1065
00:44:50,021 --> 00:44:51,957
MINDFUL: Right, well,
because it's more delicious,
1066
00:44:51,990 --> 00:44:53,892
because you're being mindful.
1067
00:44:53,925 --> 00:44:55,060
That's good stuff.
1068
00:45:01,900 --> 00:45:05,236
Mindfulness has not only become
increasingly popular practice
1069
00:45:05,270 --> 00:45:08,039
in schools around the
world, but the US military
1070
00:45:08,073 --> 00:45:11,076
has begun to incorporate
it into their centers
1071
00:45:11,109 --> 00:45:13,344
in an effort to help
veterans and active duty
1072
00:45:13,378 --> 00:45:15,446
soldiers overcome
some of the issues
1073
00:45:15,480 --> 00:45:18,316
that they deal with, such as
post-traumatic stress disorder,
1074
00:45:18,349 --> 00:45:20,485
or PTSD.
1075
00:45:20,518 --> 00:45:24,122
I recently met with Dr. Jackie
Maury, senior scientist project
1076
00:45:24,155 --> 00:45:28,293
director at USC Institute
for Creative Technologies,
1077
00:45:28,326 --> 00:45:31,229
and Dr. Valerie Rice,
the chief of the Army
1078
00:45:31,262 --> 00:45:33,331
Research Laboratory
Field Element
1079
00:45:33,364 --> 00:45:35,801
at Fort Sam Houston in Texas.
1080
00:45:35,834 --> 00:45:39,537
This is the largest army medical
training facility in the world.
1081
00:45:39,570 --> 00:45:42,007
Let's stay take a look at
how this all came about.
1082
00:45:42,040 --> 00:45:44,810
It was about the same time
that the troops were returning
1083
00:45:44,843 --> 00:45:47,946
from the conflicts overseas
and we were beginning
1084
00:45:47,979 --> 00:45:49,848
to realize there
were some pretty
1085
00:45:49,881 --> 00:45:53,919
big issues with PTSD or other
psychological health issues.
1086
00:45:53,952 --> 00:45:55,921
I was in combat arms.
1087
00:45:55,954 --> 00:45:58,924
I was doing the Vietnam era.
1088
00:45:58,957 --> 00:46:01,492
And they taught you
how to be aggressive.
1089
00:46:01,526 --> 00:46:05,496
You are scanning all
the time and you never
1090
00:46:05,530 --> 00:46:08,199
let anybody know what's
going on with you because you
1091
00:46:08,233 --> 00:46:09,534
lose your essence of surprise.
1092
00:46:09,567 --> 00:46:14,940
I mean, if you hurt, so what?
1093
00:46:14,973 --> 00:46:17,108
Mission is first.
1094
00:46:17,142 --> 00:46:20,879
You don't want people
to think you're weak,
1095
00:46:20,912 --> 00:46:21,913
especially if you're a leader.
1096
00:46:21,947 --> 00:46:24,983
A chain is only as strong
as the weakest link.
1097
00:46:25,016 --> 00:46:28,486
And you didn't want
to be that link.
1098
00:46:28,519 --> 00:46:32,157
Because if you was that
link, you was finished.
1099
00:46:32,190 --> 00:46:36,261
If you were in battle, you've
already got enough enemies.
1100
00:46:36,294 --> 00:46:41,232
I mean, then having your own
emotions to be another one?
1101
00:46:41,266 --> 00:46:44,235
It's just-- it's tougher.
1102
00:46:44,269 --> 00:46:46,504
You just want to do
what you're told to do
1103
00:46:46,537 --> 00:46:49,875
and you don't want to
reach out and ask for help.
1104
00:46:49,875 --> 00:46:51,409
To go-- to go to
behavioral health
1105
00:46:51,442 --> 00:46:55,146
was-- uh, you're not a man.
1106
00:46:55,180 --> 00:46:58,116
You ain't no soldier type thing.
1107
00:46:58,149 --> 00:47:01,486
Any activity with
mental health was
1108
00:47:01,519 --> 00:47:06,024
subject to medical discharge
or disciplinary discharge.
1109
00:47:06,057 --> 00:47:08,259
You just didn't.
1110
00:47:08,293 --> 00:47:09,127
That simple.
1111
00:47:09,160 --> 00:47:11,562
So that prevented
a lot of soldiers,
1112
00:47:11,596 --> 00:47:16,401
especially young soldiers,
from going, getting treatment.
1113
00:47:16,434 --> 00:47:20,238
You just don't bother to tell
people because even not being
1114
00:47:20,271 --> 00:47:24,175
able to keep your personal
life in control-- in control
1115
00:47:24,209 --> 00:47:25,576
is perceived as weakness.
1116
00:47:25,610 --> 00:47:27,913
As time went by and I
got involved with the VA,
1117
00:47:27,913 --> 00:47:29,915
I found out that
it was acceptable,
1118
00:47:29,948 --> 00:47:33,151
but I did it after I
got out of the service
1119
00:47:33,184 --> 00:47:35,586
because it just was not
acceptable at that point
1120
00:47:35,620 --> 00:47:36,654
in time.
1121
00:47:36,687 --> 00:47:37,923
There's still stigma.
1122
00:47:37,956 --> 00:47:41,026
But there's still stigma to go
into behavioral health center.
1123
00:47:41,059 --> 00:47:45,130
And so for those individuals who
simply wouldn't go because it
1124
00:47:45,163 --> 00:47:49,167
is behavioral health, then
we can offer something
1125
00:47:49,200 --> 00:47:51,336
like this that's over
a virtual world, where
1126
00:47:51,369 --> 00:47:55,240
they can be, if they
choose to be, anonymous.
1127
00:47:55,273 --> 00:47:57,342
PAUL HARRISON (VOICEOVER):
Dr. Steven Hickman and Alan
1128
00:47:57,375 --> 00:48:01,312
Goldstein both teach mindfulness
in the form of life mindfulness
1129
00:48:01,346 --> 00:48:03,949
based stress reduction
through the virtual world
1130
00:48:03,982 --> 00:48:05,483
of Second Life to veterans.
1131
00:48:05,516 --> 00:48:07,218
So we were approached,
really out of the blue,
1132
00:48:07,252 --> 00:48:10,188
by the folks at ICT
saying we're looking
1133
00:48:10,221 --> 00:48:12,557
for experts in mindfulness
based stress reduction.
1134
00:48:12,590 --> 00:48:15,693
We got the idea to use
a virtual world as sort
1135
00:48:15,726 --> 00:48:18,463
of a place of
relaxation for veterans
1136
00:48:18,496 --> 00:48:20,198
and we found
experts who are very
1137
00:48:20,231 --> 00:48:21,566
interested in working with us.
1138
00:48:21,599 --> 00:48:24,369
And they told us this
amazing project that they've
1139
00:48:24,402 --> 00:48:26,704
been working for quite
some time in providing
1140
00:48:26,737 --> 00:48:30,075
virtual reality and
virtual world training
1141
00:48:30,108 --> 00:48:32,143
in various military settings.
1142
00:48:32,177 --> 00:48:36,281
And we had done a small
village-- and a rocky village
1143
00:48:36,314 --> 00:48:38,016
as a proof of
concept for something
1144
00:48:38,049 --> 00:48:39,217
else in the virtual world.
1145
00:48:39,250 --> 00:48:44,089
And I took one of those veterans
over to see this village.
1146
00:48:44,122 --> 00:48:46,257
He didn't last 10
seconds in the desert.
1147
00:48:46,291 --> 00:48:47,625
He teleported out.
1148
00:48:47,658 --> 00:48:50,061
He said I can't handle this.
1149
00:48:50,095 --> 00:48:51,229
It's too real.
1150
00:48:51,262 --> 00:48:55,466
So that was the impetus for
doing something that looks
1151
00:48:55,500 --> 00:48:58,036
like a hunting
lodge, a ski lodge,
1152
00:48:58,069 --> 00:49:00,571
something that's very
mountainous and green with lots
1153
00:49:00,605 --> 00:49:01,572
of water.
1154
00:49:01,606 --> 00:49:04,742
And we factor that into
the design of the world
1155
00:49:04,775 --> 00:49:05,643
that we made for them.
1156
00:49:05,676 --> 00:49:07,612
Well, when we first
started this study
1157
00:49:07,645 --> 00:49:10,048
and we had the
computers issued to us,
1158
00:49:10,081 --> 00:49:13,718
it was amazing, and
cool, and exciting.
1159
00:49:13,751 --> 00:49:16,754
And you know, you pick
your own animated body
1160
00:49:16,787 --> 00:49:18,389
and you've got to
learn how to fly
1161
00:49:18,423 --> 00:49:19,757
and they teach us how to walk.
1162
00:49:19,790 --> 00:49:23,228
And that was all
really very exciting.
1163
00:49:23,261 --> 00:49:24,295
And you can choose
different worlds
1164
00:49:24,329 --> 00:49:27,532
to go to, and listen, and
see, and just interact
1165
00:49:27,565 --> 00:49:29,200
online in an amazing way.
1166
00:49:29,234 --> 00:49:31,102
So we're looking
at whether or not
1167
00:49:31,136 --> 00:49:34,672
teaching mindfulness improves
those areas, both for veterans
1168
00:49:34,705 --> 00:49:36,141
and for active duty.
1169
00:49:36,174 --> 00:49:37,608
And you might
need just something
1170
00:49:37,642 --> 00:49:42,313
as simple as learning
mindfulness strategies
1171
00:49:42,347 --> 00:49:43,548
and techniques.
1172
00:49:43,581 --> 00:49:47,685
If we can intervene with some
of this and make a palatable
1173
00:49:47,718 --> 00:49:51,756
activity, something
that is a tool rather
1174
00:49:51,789 --> 00:49:54,225
than something mysterious--
1175
00:49:54,259 --> 00:49:57,128
Which, again,
makes the whole idea
1176
00:49:57,162 --> 00:50:00,331
of being an avatar
kind of attractive,
1177
00:50:00,365 --> 00:50:02,433
plus you can look however
you feel like looking,
1178
00:50:02,467 --> 00:50:03,801
if you want to take time.
1179
00:50:03,834 --> 00:50:06,037
For us, it was this whole
novel idea of something
1180
00:50:06,071 --> 00:50:09,040
that we've been teaching
them really involves face
1181
00:50:09,074 --> 00:50:11,709
to face contact in our
minds, and this idea
1182
00:50:11,742 --> 00:50:14,045
of doing this in a virtual
world where all of us
1183
00:50:14,079 --> 00:50:16,281
is represented by
an avatar provides
1184
00:50:16,314 --> 00:50:17,482
this great opportunity.
1185
00:50:17,515 --> 00:50:20,318
So that we're not actually
physically there in that world.
1186
00:50:20,351 --> 00:50:22,587
There's this being
that we get to create.
1187
00:50:22,620 --> 00:50:25,523
We can dress the way we want,
we can shape the way we want.
1188
00:50:25,556 --> 00:50:28,693
And people who have
perhaps anxiety about being
1189
00:50:28,726 --> 00:50:31,329
in a social setting
can still sort of
1190
00:50:31,362 --> 00:50:33,598
be in a virtual
social setting where
1191
00:50:33,631 --> 00:50:35,533
they're still in the
safety of their own home.
1192
00:50:35,566 --> 00:50:40,438
We would navigate our
avatar online figures
1193
00:50:40,471 --> 00:50:42,773
to the designated
location in a pavilion.
1194
00:50:42,807 --> 00:50:45,810
Our voices would come through
the headsets and the headphones
1195
00:50:45,843 --> 00:50:49,347
and we would just interact
online in a group forum.
1196
00:50:49,380 --> 00:50:51,182
And what's great
about it, for veterans,
1197
00:50:51,216 --> 00:50:53,284
is even if they're
in rural areas,
1198
00:50:53,318 --> 00:50:54,619
they can come together here.
1199
00:50:54,652 --> 00:50:57,688
They don't have to be
able to go to a center.
1200
00:50:57,722 --> 00:51:00,258
People can be physically
anywhere in the world,
1201
00:51:00,291 --> 00:51:03,561
but can still appear in
Second Life in our classroom.
1202
00:51:03,594 --> 00:51:06,264
I think some people were
afraid they might even cry
1203
00:51:06,297 --> 00:51:08,533
and they didn't want to
cry in front of the group.
1204
00:51:08,566 --> 00:51:12,303
But when you're online,
you can cry all you want.
1205
00:51:12,337 --> 00:51:16,141
Participating online,
that was very--
1206
00:51:16,141 --> 00:51:21,246
I found it very,
very good because we
1207
00:51:21,279 --> 00:51:23,181
everybody interacted
with one another.
1208
00:51:23,214 --> 00:51:26,151
And we did share a lot of
information about each other.
1209
00:51:26,151 --> 00:51:32,157
Some of my best moments that
I've learned how to relax
1210
00:51:32,157 --> 00:51:35,593
is because of this course.
1211
00:51:35,626 --> 00:51:41,199
But that class taught
me that I do matter
1212
00:51:41,232 --> 00:51:45,636
and I have to get
myself in order,
1213
00:51:45,670 --> 00:51:48,506
to not only help me,
but help my-- my folks,
1214
00:51:48,539 --> 00:51:50,308
my friend, my family members.
1215
00:51:50,341 --> 00:51:52,243
That does apply to
all walks of life.
1216
00:51:52,277 --> 00:51:54,679
You know, it's not just
from military stressors.
1217
00:51:54,712 --> 00:51:57,415
It's common everyday things
that people are going through.
1218
00:51:57,448 --> 00:52:00,385
No matter what your scenario,
if you want to feel better,
1219
00:52:00,418 --> 00:52:04,455
do better, then don't let
your life pass you by.
1220
00:52:04,489 --> 00:52:05,590
Be a part of your life.
1221
00:52:05,623 --> 00:52:08,626
Slow things down, pay
attention to what's going on.
1222
00:52:08,659 --> 00:52:11,229
The program, it
just actually makes
1223
00:52:11,262 --> 00:52:12,930
you aware of your surroundings.
1224
00:52:12,963 --> 00:52:16,534
I'm enjoying life a lot more,
the simple things in life,
1225
00:52:16,567 --> 00:52:19,270
like, you know, my
chihuahua sleeping
1226
00:52:19,304 --> 00:52:21,606
on my foot, whereas,
before, I might not
1227
00:52:21,639 --> 00:52:25,543
have realized how she
felt or how comforting
1228
00:52:25,576 --> 00:52:27,845
that was for her to be there.
1229
00:52:27,878 --> 00:52:31,649
Now I can kind of be a
little bit more mindful
1230
00:52:31,682 --> 00:52:36,221
of the pleasure that she
obtains from me and the pleasure
1231
00:52:36,254 --> 00:52:39,324
that I obtain from
just being around her.
1232
00:52:39,357 --> 00:52:42,427
I really sit back
now just take my time.
1233
00:52:42,460 --> 00:52:46,531
Sit outside, drink some
tea, listen to the wind blow
1234
00:52:46,564 --> 00:52:48,499
through the trees,
listen to the birds,
1235
00:52:48,533 --> 00:52:51,302
count the cars, how many
color cars or whatever,
1236
00:52:51,336 --> 00:52:52,903
like I used to do
when I was a kid.
1237
00:52:52,937 --> 00:52:54,572
And I just feel great.
1238
00:52:54,605 --> 00:52:59,710
If I'm more relaxed, and if
I'm OK, then people around me
1239
00:52:59,744 --> 00:53:02,947
are probably going to
be more relaxed and OK.
1240
00:53:02,980 --> 00:53:05,583
Instead of just immediately
getting upset when something
1241
00:53:05,616 --> 00:53:07,985
irritates you, you
might think, OK, well,
1242
00:53:08,018 --> 00:53:10,455
maybe this person does have
something going on, whereas,
1243
00:53:10,488 --> 00:53:12,423
before, you wouldn't--
you would just get mad
1244
00:53:12,457 --> 00:53:15,460
and call that individual
a name or, you know,
1245
00:53:15,493 --> 00:53:16,894
just swear or something.
1246
00:53:16,927 --> 00:53:19,397
And some of those
habits are bad.
1247
00:53:19,430 --> 00:53:21,699
Losing your temper in traffic,
getting yourself riled up.
1248
00:53:21,732 --> 00:53:26,003
He run on my bumper, horsed
around in front of me,
1249
00:53:26,036 --> 00:53:28,839
and turned right in front of
me again, and turned right
1250
00:53:28,873 --> 00:53:29,907
there, right in front of me.
1251
00:53:29,940 --> 00:53:32,843
I mean, you know, he could
have waited two seconds.
1252
00:53:32,877 --> 00:53:34,579
If I hadn't have
been, you know, going
1253
00:53:34,612 --> 00:53:37,382
through this
mindfulness class, I'm
1254
00:53:37,415 --> 00:53:39,384
not going to tell you what I
would have done because I don't
1255
00:53:39,417 --> 00:53:40,485
want to incriminate myself.
1256
00:53:40,518 --> 00:53:44,822
So it's really just
becoming in touch with myself
1257
00:53:44,855 --> 00:53:46,591
and realizing who I am.
1258
00:53:46,624 --> 00:53:50,528
And as a result
of that, be calmer,
1259
00:53:50,561 --> 00:53:53,398
feel better, have
less pain, have
1260
00:53:53,431 --> 00:53:56,401
less anxiety, less depression.
1261
00:53:56,434 --> 00:54:01,439
Mindfulness it just makes me
think of how everything is,
1262
00:54:01,472 --> 00:54:02,540
how everything actually is.
1263
00:54:02,573 --> 00:54:07,612
For example, we do-- we had
to do a eating exercise.
1264
00:54:07,645 --> 00:54:09,380
And being in the
military, we usually
1265
00:54:09,414 --> 00:54:12,783
eat-- you know, eat
quick because we always
1266
00:54:12,817 --> 00:54:13,684
have something else to do.
1267
00:54:13,718 --> 00:54:17,688
I wolf my food down
because of habit.
1268
00:54:17,722 --> 00:54:19,390
Military, you know.
1269
00:54:19,424 --> 00:54:22,460
I had never really
taken time to what
1270
00:54:22,493 --> 00:54:26,797
I call savor the food that
I really-- that I eat,
1271
00:54:26,831 --> 00:54:27,798
that I consume.
1272
00:54:27,832 --> 00:54:31,902
And that's still, right
now, a struggle for me,
1273
00:54:31,936 --> 00:54:34,772
to sit and enjoy a meal.
1274
00:54:34,805 --> 00:54:37,074
Doing this mindful
exercise I got to be
1275
00:54:37,107 --> 00:54:39,477
able to actually taste it.
1276
00:54:39,510 --> 00:54:43,948
I found out that all my
taste buds do work, you know.
1277
00:54:43,981 --> 00:54:47,352
And food is delicious
if you take to eat it.
1278
00:54:47,385 --> 00:54:52,790
And slow down and
actually taste what you eat
1279
00:54:52,823 --> 00:54:54,525
is a challenge to me.
1280
00:54:54,559 --> 00:54:59,797
But now I take time to connect
with myself and my thoughts
1281
00:54:59,830 --> 00:55:02,433
and just to be OK with me.
1282
00:55:02,467 --> 00:55:04,602
So that's what
mindfulness is to me.
1283
00:55:04,635 --> 00:55:05,970
For me, it's slow motion.
1284
00:55:06,003 --> 00:55:09,640
It is my choice to slow
things down, to take a breath,
1285
00:55:09,674 --> 00:55:11,709
to snap it all back
into perspective.
1286
00:55:11,742 --> 00:55:16,647
It makes me-- or, well,
or it invites me to slow
1287
00:55:16,681 --> 00:55:21,118
down, Concentrate on self.
1288
00:55:21,151 --> 00:55:23,421
I've learned
structural activity,
1289
00:55:23,454 --> 00:55:26,457
which was important to have.
1290
00:55:26,491 --> 00:55:30,861
I never considered
walking meditation.
1291
00:55:30,895 --> 00:55:34,399
For example, I was walking--
when outside of this building,
1292
00:55:34,432 --> 00:55:39,804
and I just was
free, feeling like I
1293
00:55:39,837 --> 00:55:40,838
was, you know, just free.
1294
00:55:40,871 --> 00:55:42,106
I didn't have any problems.
1295
00:55:42,139 --> 00:55:45,142
And the thing that makes this
different from regular walking
1296
00:55:45,175 --> 00:55:48,713
is that your focus
is desperately
1297
00:55:48,746 --> 00:55:52,883
on the slowest motion of
steps that you can take.
1298
00:55:52,917 --> 00:55:54,018
You just walk.
1299
00:55:54,051 --> 00:55:56,421
And, you know, you pay
attention to where you're going,
1300
00:55:56,421 --> 00:55:58,889
but you tune everything out.
1301
00:55:58,923 --> 00:56:01,091
It's almost like slow
motion, which, to me, is most
1302
00:56:01,125 --> 00:56:03,160
of what mindfulness
represents, putting
1303
00:56:03,193 --> 00:56:04,662
everything in slow motion.
1304
00:56:04,695 --> 00:56:08,933
And you can really,
really relax.
1305
00:56:08,966 --> 00:56:11,702
It does take
every bit of focus,
1306
00:56:11,736 --> 00:56:13,438
so you're not thinking
about the past,
1307
00:56:13,438 --> 00:56:14,672
you're not thinking
about the future.
1308
00:56:14,705 --> 00:56:17,508
You're just thinking, wow, this
is a neat experience, to walk.
1309
00:56:29,987 --> 00:56:32,056
It's not easy being
a teenager these days.
1310
00:56:32,089 --> 00:56:34,759
The constant pressure of
fitting in, growing up, going
1311
00:56:34,792 --> 00:56:37,194
through puberty, and keeping
up with the world that moves
1312
00:56:37,227 --> 00:56:40,998
faster than ever before
can adversely affect
1313
00:56:41,031 --> 00:56:42,600
the mind of the adolescent.
1314
00:56:42,633 --> 00:56:44,201
The Mindfulness
in Schools Project
1315
00:56:44,234 --> 00:56:47,137
was created when some
teaching colleagues
1316
00:56:47,171 --> 00:56:50,808
and I shared an
ambition to bring
1317
00:56:50,841 --> 00:56:54,579
together two things that were
really close to our hearts.
1318
00:56:54,612 --> 00:56:56,814
One was mindfulness
practice, which we've
1319
00:56:56,847 --> 00:56:59,149
been doing for many
years, and the other was
1320
00:56:59,183 --> 00:57:01,218
the art of classroom teaching.
1321
00:57:01,251 --> 00:57:03,988
And we ended up
writing a nine week
1322
00:57:04,021 --> 00:57:05,990
classroom introduction
to mindfulness,
1323
00:57:06,023 --> 00:57:07,758
which we called Dot B.
1324
00:57:07,792 --> 00:57:11,161
And Dot B was really our
answer to the challenge
1325
00:57:11,195 --> 00:57:15,232
we set ourselves, which was
to write a mindfulness course
1326
00:57:15,265 --> 00:57:19,036
which was engaging,
fun, memorable,
1327
00:57:19,069 --> 00:57:22,239
and also of practical
use on the roller coaster
1328
00:57:22,272 --> 00:57:24,575
that is adolescence.
1329
00:57:24,609 --> 00:57:27,912
We will spend a lot of time
cramming kids' brains with all
1330
00:57:27,945 --> 00:57:30,147
the facts that they
need for their history,
1331
00:57:30,180 --> 00:57:34,251
or their geography, or their
languages, or their sciences,
1332
00:57:34,284 --> 00:57:38,789
but we never really turn the
lens inwards on their minds.
1333
00:57:38,823 --> 00:57:40,525
And the great thing
about mindfulness
1334
00:57:40,525 --> 00:57:45,262
is that it gives you a tool to
deploy when you find yourself
1335
00:57:45,295 --> 00:57:47,164
in a stressful situation.
1336
00:57:47,197 --> 00:57:51,836
And you know, OK,
if I just pause,
1337
00:57:51,869 --> 00:57:54,238
if I notice how my breathing
is, I don't necessarily
1338
00:57:54,271 --> 00:57:58,709
try to control it, I just notice
where it is, it switches me out
1339
00:57:58,743 --> 00:58:02,713
of the thinking mode, the
ruminative, cognitive, mode,
1340
00:58:02,747 --> 00:58:04,815
and into the sensing mode.
1341
00:58:04,849 --> 00:58:08,653
And what a lot of research
is telling us at the moment,
1342
00:58:08,686 --> 00:58:11,121
and what I know from my own
experience and from the kids
1343
00:58:11,155 --> 00:58:14,091
that I taught, is that our kids
are pretty tough on themselves
1344
00:58:14,124 --> 00:58:15,059
now.
1345
00:58:15,092 --> 00:58:18,228
I think it's the stress,
and anxiety, and all
1346
00:58:18,262 --> 00:58:19,296
of these things,
and achievement,
1347
00:58:19,329 --> 00:58:22,166
the achievement ethic that
we have in the culture.
1348
00:58:22,199 --> 00:58:24,869
All of these things actually
put tremendous pressure on kids
1349
00:58:24,902 --> 00:58:26,070
now.
1350
00:58:26,103 --> 00:58:29,574
In fact, in today's world,
teens are more under pressure
1351
00:58:29,607 --> 00:58:32,910
and experiencing higher levels
of stress than ever before.
1352
00:58:32,943 --> 00:58:35,112
And increasing
demand in technology,
1353
00:58:35,145 --> 00:58:38,949
academic preparation, and
life transitions all result
1354
00:58:38,983 --> 00:58:40,818
in physical and
emotional stressors,
1355
00:58:40,851 --> 00:58:45,590
such as bad temper,
anxiety, depression,
1356
00:58:45,623 --> 00:58:47,057
and attention-deficit disorder.
1357
00:58:47,091 --> 00:58:49,026
And I wanted to
find out more, so I
1358
00:58:49,059 --> 00:58:52,296
went to the University
of California San Diego,
1359
00:58:52,329 --> 00:58:54,599
the center of
mindfulness, and spoke
1360
00:58:54,632 --> 00:58:56,801
with director Steve
Hickman, and course
1361
00:58:56,834 --> 00:58:58,603
instructor, Lorraine Hobbs.
1362
00:58:58,636 --> 00:59:00,638
We were running
groups, mindfulness
1363
00:59:00,671 --> 00:59:03,674
based stress reduction groups,
for adults for several years.
1364
00:59:03,708 --> 00:59:07,044
And then as we talked to people,
other people who had taken
1365
00:59:07,077 --> 00:59:09,179
the mindfulness based
stress reduction course
1366
00:59:09,213 --> 00:59:10,981
and had seen what it
had done for them,
1367
00:59:11,015 --> 00:59:12,683
they were sort of
thinking, wow, you know,
1368
00:59:12,717 --> 00:59:15,085
my teenager could really benefit
from this, all the stress
1369
00:59:15,119 --> 00:59:16,954
of teen life these days.
1370
00:59:16,987 --> 00:59:19,824
Almost my entire life,
and as far as I remember,
1371
00:59:19,857 --> 00:59:22,827
I've been dealing with
depression, anger,
1372
00:59:22,860 --> 00:59:24,328
and a good deal of anxiety.
1373
00:59:24,361 --> 00:59:27,932
Not being able to handle
my emotions well enough.
1374
00:59:27,965 --> 00:59:30,935
I had a short fuse.
1375
00:59:30,968 --> 00:59:33,804
Um, and I have ADHD.
1376
00:59:33,838 --> 00:59:37,341
I was struggling
with my depression.
1377
00:59:37,374 --> 00:59:40,978
I would fight with my
parents a lot and, like,
1378
00:59:41,011 --> 00:59:42,046
I would take it out on them.
1379
00:59:42,079 --> 00:59:44,181
It got to the point where
I started lashing out
1380
00:59:44,214 --> 00:59:46,884
at my parents, so
my mom came to me,
1381
00:59:46,917 --> 00:59:48,753
like, OK, we need
to find something
1382
00:59:48,786 --> 00:59:53,057
to control your temper and to
control your ADHD way more.
1383
00:59:53,090 --> 00:59:58,328
And she found this mindfulness
thing and I was like, fine,
1384
00:59:58,362 --> 00:59:59,329
I'll try it.
1385
00:59:59,363 --> 01:00:01,832
I'd seen the website for
the mindfulness center
1386
01:00:01,866 --> 01:00:04,034
and kind of saw that
there was a teen group.
1387
01:00:04,068 --> 01:00:06,170
So I came home one day and
told my husband about it
1388
01:00:06,203 --> 01:00:08,305
and I said I'm just going
to tell her she's going.
1389
01:00:08,338 --> 01:00:12,209
I wasn't really sure,
like-- was it meditation?
1390
01:00:12,242 --> 01:00:14,378
Was it like a group,
therapy group?
1391
01:00:14,411 --> 01:00:15,579
I wasn't sure.
1392
01:00:15,612 --> 01:00:18,916
And then I came and I kind
of got a gist of what it was.
1393
01:00:18,949 --> 01:00:23,387
I hadn't got the practice down,
but was less resistant to go.
1394
01:00:23,420 --> 01:00:27,091
So after maybe two
months, I liked it a lot.
1395
01:00:27,124 --> 01:00:29,426
I've tried other stuff.
1396
01:00:29,459 --> 01:00:32,396
I've tried to the
count to 10 strategy.
1397
01:00:32,429 --> 01:00:34,131
That doesn't really work.
1398
01:00:34,164 --> 01:00:35,966
After the first
day, I kind of just
1399
01:00:36,000 --> 01:00:37,768
realized there's
no turning back.
1400
01:00:37,802 --> 01:00:40,370
I can't go back because
where am I going to go.
1401
01:00:40,404 --> 01:00:43,774
There is no-- so I was
like I better do it right.
1402
01:00:43,808 --> 01:00:46,243
After the first couple
times, I really look forward
1403
01:00:46,276 --> 01:00:47,344
to coming here and doing it.
1404
01:00:47,377 --> 01:00:51,148
First few times, I was
like this makes sense to me.
1405
01:00:51,181 --> 01:00:53,951
I can actually-- I
can actually do it.
1406
01:00:53,984 --> 01:00:56,453
This is the first thing I've
ever done that was really
1407
01:00:56,486 --> 01:00:58,989
all about the mind,
which, I think,
1408
01:00:59,023 --> 01:01:01,258
helps get to the
root of the problems.
1409
01:01:01,291 --> 01:01:03,894
They started teaching little
intricate things they have,
1410
01:01:03,928 --> 01:01:07,264
the finger tracings, 7/11, self
check-in, all these different
1411
01:01:07,297 --> 01:01:08,498
have been perfected.
1412
01:01:08,532 --> 01:01:14,739
Mindfulness, um, teaches for
you to be mindful of yourself,
1413
01:01:14,739 --> 01:01:17,074
to be one with yourself.
1414
01:01:17,107 --> 01:01:19,476
Mindfulness is
being not mindless.
1415
01:01:19,509 --> 01:01:22,312
You take a moment and
you just take a breath.
1416
01:01:22,346 --> 01:01:25,850
And that calms me down
a lot, especially when
1417
01:01:25,883 --> 01:01:29,419
you're really anxious or mad.
1418
01:01:29,453 --> 01:01:30,420
That one helps me.
1419
01:01:30,454 --> 01:01:33,023
It's like if you have
an uncomfortable feeling
1420
01:01:33,057 --> 01:01:36,761
of sadness or anger, you're not
using those tools to exactly
1421
01:01:36,761 --> 01:01:40,230
run away from it, but to
instead examine it in a way
1422
01:01:40,264 --> 01:01:43,801
that you're able to let it
go, but at the same time
1423
01:01:43,834 --> 01:01:47,838
dissect it and, like, understand
the feeling it in a more, like,
1424
01:01:47,872 --> 01:01:50,975
objective way, without getting
attached to it as well.
1425
01:01:51,008 --> 01:01:53,243
Bring yourself in and really--
1426
01:01:53,277 --> 01:01:56,246
[SIGH]
1427
01:01:56,280 --> 01:01:57,514
You know?
1428
01:01:57,547 --> 01:02:01,085
Mindfulness has really helped
me not to control my thoughts
1429
01:02:01,118 --> 01:02:04,054
because you're never really
going to be able to control
1430
01:02:04,088 --> 01:02:04,989
your thoughts 100%.
1431
01:02:05,022 --> 01:02:06,523
Your mind will always
wonder to things.
1432
01:02:06,556 --> 01:02:09,794
But it's about, like,
redirecting your thoughts
1433
01:02:09,827 --> 01:02:13,330
and reining in your thoughts
and being able to bring them
1434
01:02:13,363 --> 01:02:15,032
to something more positive.
1435
01:02:15,065 --> 01:02:18,168
I think it's, like, for me,
like, it's not about forgetting
1436
01:02:18,202 --> 01:02:19,937
your emotions or,
like, what's happening,
1437
01:02:19,970 --> 01:02:22,807
it's more just, like,
detaching yourself
1438
01:02:22,840 --> 01:02:28,478
from the-- like, your
emotion, but at the same time,
1439
01:02:28,512 --> 01:02:30,214
observing it and accepting it.
1440
01:02:30,247 --> 01:02:32,282
If my problem was
this cushion, like,
1441
01:02:32,316 --> 01:02:35,820
I'd-- sit on your problem.
1442
01:02:35,853 --> 01:02:38,088
Learn to be with your problem.
1443
01:02:38,122 --> 01:02:41,258
The life of a teenager
now is probably
1444
01:02:41,291 --> 01:02:44,561
far more stressful even
then when I went through it.
1445
01:02:44,594 --> 01:02:49,233
And, you know, why not
give your teen the tools
1446
01:02:49,266 --> 01:02:52,903
to learn how to manage their
own stress, like we're all,
1447
01:02:52,937 --> 01:02:54,471
you know, as adults,
trying to learn them?
1448
01:02:54,504 --> 01:02:58,242
I have the tools now to
understand what I'm feeling.
1449
01:02:58,275 --> 01:03:01,411
And because I'm really shy feel,
so like, when I go and, like,
1450
01:03:01,445 --> 01:03:02,947
try to performance
in front of people,
1451
01:03:02,980 --> 01:03:05,015
I get really, really nervous.
1452
01:03:05,049 --> 01:03:09,586
So I have used mindfulness for
that because it calms me down
1453
01:03:09,619 --> 01:03:11,856
and I feel more
comfortable then.
1454
01:03:11,889 --> 01:03:14,892
[SINGING]
1455
01:03:17,627 --> 01:03:20,397
I try and hide
all of my anxiety
1456
01:03:20,430 --> 01:03:22,566
and depression and
stuff, but with my mom,
1457
01:03:22,599 --> 01:03:23,433
she sees everything.
1458
01:03:23,467 --> 01:03:25,870
And so she's-- she
says she's really
1459
01:03:25,903 --> 01:03:31,475
noticed a huge difference in
my attention and my moods.
1460
01:03:31,508 --> 01:03:36,180
So I guess that's proof of
the effectiveness of it.
1461
01:03:36,213 --> 01:03:38,448
I learned not to, like,
judge myself as much
1462
01:03:38,482 --> 01:03:41,251
and think about the present.
1463
01:03:41,285 --> 01:03:45,589
Because when I think about
the past or the future, like,
1464
01:03:45,622 --> 01:03:50,494
that's what causes
me a lot of anxiety.
1465
01:03:50,527 --> 01:03:52,496
I've got like a
mile long fuse now.
1466
01:03:52,529 --> 01:03:54,965
It's-- it's ridiculous.
1467
01:03:54,999 --> 01:03:56,100
It's really healthy.
1468
01:03:56,133 --> 01:03:58,368
If you're making eggs,
you're mindfully making eggs.
1469
01:03:58,402 --> 01:04:01,571
It's an experience
now, not just a task.
1470
01:04:01,605 --> 01:04:04,241
I used to wake up like three,
four times in the night.
1471
01:04:04,274 --> 01:04:06,576
And now, I only wake
up, like, twice.
1472
01:04:06,610 --> 01:04:10,247
But it actually really helped
me and my stress levels.
1473
01:04:10,280 --> 01:04:13,183
I've noticed a huge
amount of change.
1474
01:04:13,217 --> 01:04:16,486
My mood swings aren't
nearly as violent.
1475
01:04:16,520 --> 01:04:18,322
My stress is completely down.
1476
01:04:18,355 --> 01:04:20,457
I think I'm more
confident, more alive.
1477
01:04:20,490 --> 01:04:22,659
I was in a very
sorry state before I
1478
01:04:22,692 --> 01:04:26,563
discovered the practice, before
I discovered mindfulness.
1479
01:04:26,596 --> 01:04:29,199
You see, I'm bipolar, type two.
1480
01:04:29,233 --> 01:04:33,437
And as the diagnose--
well, tells you,
1481
01:04:33,470 --> 01:04:38,142
I feel extremely deep
and powerful emotions
1482
01:04:38,175 --> 01:04:43,047
at almost any time,
switching very rapidly.
1483
01:04:43,080 --> 01:04:49,519
And for awhile, I felt as if I
was a victim of these feelings,
1484
01:04:49,553 --> 01:04:51,288
like they were something
that I couldn't control,
1485
01:04:51,321 --> 01:04:54,358
like they were a
monster inside me.
1486
01:04:54,391 --> 01:04:58,195
But then, a year ago, I started
going to the mindfulness group.
1487
01:04:58,228 --> 01:05:03,267
And the changes that have
happened since then, I
1488
01:05:03,300 --> 01:05:05,970
can't believe how
different things are
1489
01:05:05,970 --> 01:05:07,537
now, much better my life is.
1490
01:05:07,571 --> 01:05:10,674
I think the ambition of the
Mindfulness in Schools Project
1491
01:05:10,707 --> 01:05:12,576
is partly just to
raise awareness
1492
01:05:12,609 --> 01:05:16,413
of what mindfulness is and
give all kids a taste of it.
1493
01:05:16,446 --> 01:05:18,515
You know, we're not
trying to convert everyone
1494
01:05:18,548 --> 01:05:21,051
into deep mindfulness
practitioners.
1495
01:05:21,085 --> 01:05:22,652
We're just trying to make
them aware of what it
1496
01:05:22,686 --> 01:05:24,521
is because it's common sense.
1497
01:05:24,554 --> 01:05:28,092
This, to me, seems to be
the most fundamental thing
1498
01:05:28,125 --> 01:05:29,693
that we should teach our kids.
1499
01:05:29,726 --> 01:05:32,262
There's nothing else to
be taught if you haven't
1500
01:05:32,296 --> 01:05:34,164
learned how to pay attention.
1501
01:05:34,198 --> 01:05:36,700
So when you teach mindfulness
at home to your kids,
1502
01:05:36,733 --> 01:05:39,369
you're actually giving them
this incredible source of
1503
01:05:39,403 --> 01:05:41,138
social and emotional learning.
1504
01:05:41,171 --> 01:05:43,107
You're giving them a
source of resilience.
1505
01:05:43,140 --> 01:05:46,310
So those kids actually
have a different feel
1506
01:05:46,343 --> 01:05:49,613
than kids who have a mind, of
course, but don't see the mind.
1507
01:05:49,646 --> 01:05:51,215
You've got to
train the teachers.
1508
01:05:51,248 --> 01:05:53,017
If the teachers
aren't being mindful,
1509
01:05:53,017 --> 01:05:54,751
how are the kids ever
going to be mindful.
1510
01:05:54,784 --> 01:05:57,487
But I don't think
we should be thinking
1511
01:05:57,521 --> 01:06:00,024
that every kid in
the school is going
1512
01:06:00,024 --> 01:06:01,691
to want to get up in the
morning and practice mindfulness
1513
01:06:01,725 --> 01:06:03,193
for half an hour.
1514
01:06:03,227 --> 01:06:06,096
I think it is realistic
for every kid in school
1515
01:06:06,130 --> 01:06:09,166
to be aware of mindfulness,
to know what it is,
1516
01:06:09,199 --> 01:06:11,235
to have enjoyed
learning about it,
1517
01:06:11,268 --> 01:06:14,271
to have valued the experience,
so that's some of them,
1518
01:06:14,304 --> 01:06:17,274
yes, do go on to become
mindfulness teachers.
1519
01:06:20,444 --> 01:06:23,747
In a sense, we human
beings on our own.
1520
01:06:23,780 --> 01:06:28,052
It may be time for us to
grow up and-- or grow down
1521
01:06:28,085 --> 01:06:32,256
and become planetary adults.
1522
01:06:32,289 --> 01:06:35,059
And that would
mean, in some sense,
1523
01:06:35,092 --> 01:06:39,663
a deep experiential grounding
in interconnectedness.
1524
01:06:39,696 --> 01:06:43,600
And if that's so, then
maybe we have a certain kind
1525
01:06:43,633 --> 01:06:45,369
of responsibility
if we are ever going
1526
01:06:45,402 --> 01:06:47,771
to grow into being
a planetary adult
1527
01:06:47,804 --> 01:06:52,542
to actually inhabit the present
moment or rediscover it.
1528
01:06:52,576 --> 01:06:55,479
Inhabit the present
moment or rediscover it.
1529
01:06:55,512 --> 01:06:58,482
Inhabit the present
moment or rediscover it.
1530
01:07:13,430 --> 01:07:15,132
-Hey.
-Hi.
1531
01:07:15,165 --> 01:07:16,500
Notice anything different?
1532
01:07:16,533 --> 01:07:17,301
I sure do.
1533
01:07:17,334 --> 01:07:18,768
Un-huh.
1534
01:07:18,802 --> 01:07:19,503
Tell me.
1535
01:07:19,536 --> 01:07:21,371
-You got a new shirt.
-Yeah.
1536
01:07:21,405 --> 01:07:22,206
You became mindful.
1537
01:07:22,239 --> 01:07:22,806
I did.
1538
01:07:22,839 --> 01:07:24,508
I became mindful.
1539
01:07:24,541 --> 01:07:25,509
Aren't you proud of me?
1540
01:07:25,542 --> 01:07:26,643
Extremely.
1541
01:07:26,676 --> 01:07:29,646
Wonderfulness, ridiculousness,
with a little sprinkle
1542
01:07:29,679 --> 01:07:30,447
of mindfulness.
1543
01:07:30,480 --> 01:07:32,749
You really learned
a lot with this.
1544
01:07:32,782 --> 01:07:35,652
Yeah, I mean, I guess
it's not a big deal if you
1545
01:07:35,685 --> 01:07:37,654
pay attention like you learn.
1546
01:07:37,687 --> 01:07:39,256
Yeah, I knew you had it in you.
1547
01:07:39,289 --> 01:07:40,590
Now we can be mindful together.
1548
01:07:40,624 --> 01:07:41,858
Yeah, I think
that'd be awesome.
1549
01:07:41,891 --> 01:07:43,560
Yeah, it wasn't so hard, right?
1550
01:07:43,593 --> 01:07:44,761
No, it wasn't hard.
1551
01:07:44,794 --> 01:07:45,695
It was easy.
1552
01:07:45,729 --> 01:07:47,364
-High five it.
-Thanks.
1553
01:07:47,397 --> 01:07:49,399
Woo.
1554
01:07:49,433 --> 01:07:52,702
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