Feedback from Craig and Richard – Week 3 – June 2016

Feedback from Craig and Richard – Week 3 – June 2016

CRAIG HASSED: Hello, everybody. It’s Craig and
Richard, here again, for week three feedback video. And there’s just been
so many great topics and one of the things, I
think, that we’re really picking up is that
it is such a very supportive environment in the
discussion boards and so on. RICHARD CHAMBERS:
Yeah, beautiful. Very supportive,
very compassionate– CRAIG HASSED: Yeah, people
sharing things and sharing out resources and that’s just the
kind of supportive and mindful environment that we really are
glad that is being fostered and so that’s tremendous. RICHARD CHAMBERS:
And we’d invite new learner’s to join
that as well, by following Jen and Sherelle
and really getting amongst the conversation. CRAIG HASSED: Yeah,
and just another point, too, about the speed that
you go through the program. Perhaps from an
informational point of view you can go through it
all pretty quickly, but what we hope that
you do is take time to savor the program from
a practical point of view. Go back to the practices,
work your way through them. And see it as at
least six weeks, but hopefully the rest of your
life to cultivate mindfulness. Because it’d be like
saying, oh, look I can do all the
exercises in a day. Rather than actually
realizing that when we spread it out over
a period of time, we get more benefit from it. So be patient enough,
cultivate patience as you go through the
course, and don’t necessarily assume just do it in a week
and then it’s all over. So there are a lot of
really great topics this week that
we’ll be exploring. So multitasking was
clearly a favorite. Would you like to– RICHARD CHAMBERS:
That always kicks up a very interesting conversation,
actually, the experiments and the information
around multitasking. And I mean a lot of people
think that they can do it. There’s a pervasive myth
that we can multitask, we should be multitasking, that
women can do it, men can’t. I mean, there are all
these ideas about it but– CRAIG HASSED: And
multitasking being paying attention to two complex
things at the same time. RICHARD CHAMBERS: That’s
right, two complex things. I mean of course, we
can talk on the phone while we’re walking
down the street, doing a simple and
a complex task. But when you’re trying to drive
a car and talk on the phone, or if you’re trying to have
two conversations at once, that’s when we seem to–
we find a lot of problems. CRAIG HASSED: And
mind you, if we’re walking in a
complex environment, like trying to cross a busy
intersection while we’re talking on that phone, that’s
actually complex multitasking. So the number of pedestrian
accidents, for example, are going up because people
have got their attention on the phone and they’re
not paying attention to the color of the traffic
light’s, for example. RICHARD CHAMBERS: That’s right. And there are just some
inescapable realities in the brain– that attentional
blink, the switching cost that comes when we switch
our attention backwards and forwards. Researchers found that
if we stop and check an email in the middle
of doing a complex task and then get back
to the task, it takes about 64 seconds to
get our attention fully back. CRAIG HASSED: That
was the average. RICHARD CHAMBERS: Average, yeah. So it’s 8 and a half hours
of lost productivity a week, a full day. So definitely, I mean if we
really start to pay attention, we can notice for ourselves,
some of the very obvious costs that we might not
have noticed before. CRAIG HASSED: Yes, so
it’s a bit of a myth. Now some people might be very
good at efficient attention switching. But that’s like when the
attentions very engaged and focused on one thing
and it’s able to switch back to the next thing. But it’s doing it at a
conscious, discerning, prioritized kind of way. And that’s what we
do when we’re being very focused and
efficient in our work. And it’s not actually
multitasking, although it often
looks like multitasking from the outside– it’s not
got that divided attention. RICHARD CHAMBERS: And
we think that’s what’s happening with women, as well. You know, possibly. This idea about the
gender differences theory. CRAIG HASSED: Yeah. Yeah. The human brain, not the
male brain– the human brain is not designed to pay attention
to multiple complex things at the same time. But there are clearly
a lot of women who are very good at
efficient attention switching and sort of seem to be able
to master so many things. And I think that that’s
really what’s happening. And when we’re trying to
keep two complex tasks going and the attention’s having to
flip back and forth rapidly, we start to lose– but
the stress goes up, but we start to lose
our ability to discern relevant from
irrelevant information. And that makes things
very difficult. And it’s very often
when we miss things. And so texting while
driving, I’ve seen estimates up to
164-fold increased risk from motor vehicle accidents. Now that’s– RICHARD CHAMBERS: It’s missing
some pretty important things, like people stepping
out in front of you. CRAIG HASSED: Yeah,
like trucks that have come to a stop and
those kinds of things– not things that
you want to miss. And texting while
driving fast trains, texting while landing planes,
and forgetting to put down the landing gear–
these are all– RICHARD CHAMBERS: Has
that actually happened? CRAIG HASSED: Yes. RICHARD CHAMBERS: Oh, God. CRAIG HASSED: And
we won’t go there. But these things happen and
they can have drastic effects. So multitasking, it’s a
really interesting thing that we hope that learners
continue to engage with reflection about that. RICHARD CHAMBERS: Yes, now
it’s a different thing, I think, that some learner’s
noted when– where maybe doodling or knitting, while
we’re doing something else. And I think it is
quite possible to do very complex– sorry,
very simple, rote tasks while engaged in some
other complex task, sitting in a lecture or
having a conversation or something like that. And some people even say that
just that act of doodling maybe somehow helps them to focus. CRAIG HASSED: Yeah, so it’s
probably better than the mind being totally out of the window. So the actual tactile experience
of doodling or knitting. If it’s a reasonably
repetitive task that doesn’t require a lot
of attention, in a way, sort of brings the
attention into the room. But it’s probably
a transient step nowhere near as good
as if the person wasn’t doodling or knitting at all. And was able to much more
fully engage the attention with the lecture or with the–
whatever else was happening. RICHARD CHAMBERS: Yeah, I
think that’s probably true. Probably a little bit
like playing music in the background to drown
out background sound when working or studying. It might be good if someone
tends to get caught up in background sounds. It might be good just to have
some music drowning that out, but in time they
might want to move in the direction of actually
just learning to focus. CRAIG HASSED: Yes, it’s
quite an unfortunate thing that for a lot of young
people these days say, I can’t study unless
I’ve got music on. Because almost constantly
needing the music to drown out the din of
their own thinking or the sort of the
background noise. And one day, we have to learn
to feel comfortable with being able to pay attention
in a silent environment, it could be an exam room. Or for example, pay
attention while there’s a jackhammer going next door. RICHARD CHAMBERS: That’s right. CRAIG HASSED: So
what we want to do is have mastery or
ability to pay attention in all sorts of environments. And not to have one kind of
environment where I can pay attention and the rest I can’t. RICHARD CHAMBERS: That’s right. Of course, what we’re
doing with mindfulness is training that attention,
training that concentration. So we can certainly move in the
direction of being able to do. And what about in
the workplace, Craig? A lot of people, a
lot of the learners noted that in their
workplaces there are a lot of distractions
around and a lot of people trying to multitask. CRAIG HASSED: Yeah,
it’s interesting that some of the big
adopters of mindfulness are places like Google. And they’re actually
not encouraged. I mean, even Steve
Jobs, himself, he didn’t want his
kids to be on screens and have all that
technology when they’re young because it can
really upset your attention. And again, having
efficient attention switching when working
with IT is very important. But this sort of notion
that multitasking is both good and
preferable– it’s not. And places like Google are
very conscious of this. And if you want
people to be creative and also you want
stuff to be well then people need to learn to
micro-manage attention in complex environments. And so– and in a
funny kind of way I think the language around
this needs to change. Because many people apply
for jobs, and they’ll say– and it’s in the
job description– RICHARD CHAMBERS: –must
be able to multitask. CRAIG HASSED: –must be
able to– when actually, I think the language
will need to change– needs skills and efficient
attention switching. Multitasking not desirable. Not if we want to reduce
errors and stress and– RICHARD CHAMBERS:
No, absolutely not. CRAIG HASSED:
–improve performance. RICHARD CHAMBERS: And as
we’ve noted during the week, in some of the
content, that’s one of the problems with
digital technology, which isn’t good or bad. It’s all about how
we use it, obviously. But I mean you’ve got this
device that unless we turn off the notifications,
it’s constantly inviting us to switch our
attention to something else. And then we stop that. And we are half
way through a text and bing– here comes Facebook
or e-mail or that kind of thing and we get that little hit
of dopamine every time. So learning to manage that
is a really important thing in the modern world. CRAIG HASSED: That’s right. And taking control
of the environment, removing the unnecessary
distractions in as much as we’re able to turn off
the email notifications while we’re trying to study
engaged in a complex task, for example. But there’s this
kind of compulsion– about a third of people
these days have an addiction to their technology, cannot
control the behavior, feel compelled, feel anxiety
with withdrawal and so on. RICHARD CHAMBERS:
As much as a third? CRAIG HASSED: Yeah, and this
is not a liberating thing. This is an addiction
like anything else. And all of a sudden it starts
to rule the person’s life. One of my favorite
Looney cartoons, there’s this iPhone on
the desk and the man’s looking at the iPhone
and the iPhone’s saying– CRAIG HASSED: I’m
not your device. You’re my device. RICHARD CHAMBERS: That’s right. And so I think we’re
gone from being the masters of the technology
to being its faithful servant. So now there have been
some of the learners have been talking about
mindfulness being challenging. And some learners are
saying, getting so much out of it couldn’t
have been better, but others are saying
it’s a bit of a struggle. And I think that we really
need to be a little bit kind with ourselves,
and just say that there are various steps
in developing mindfulness. The first one’s being
getting a look at the land. It’s lay of the land
because we start to notice our
indestructibility, we start to know our reactivity
in stress and so on. And this, we should take
this as encouragement. And I know– RICHARD CHAMBERS: It’s an
important first step, isn’t it? CRAIG HASSED: I know
it doesn’t sound right. Oh, wait a second, I
want to feel comfortable and everything’s all right. But to actually see what’s going
on, being informed about it, and then start to cultivating
that non-judgmental attitude to it, that sort of benevolent
kind of curiosity to it. That sort of self
compassionate attitude is a really important thing,
and we’ll emphasize that again, that it’s one thing we would
hope that you come back to. Because it’s not always easy. All right, mindfulness
is very, very simple, I often like to say. But it’s not easy. And a lot of learners
are discovering that. RICHARD CHAMBERS: It’s a little
bit like these unconscious habits we have are a little
bit like walking around in a back room, aren’t they? You don’t notice that
that’s what’s happening. Every now and then it causes
problems, reactivity, stress. With mindfulness,
we light a lamp. We start to see, sometimes,
the mess that’s in there. And people quite often report
early on in programs, oh, this stuff’s making me crazy. And this is making things worse. And actually it’s not. It’s just actually showing it. CRAIG HASSED: No, we
were crazy before. We were crazy before. RICHARD CHAMBERS:
Now we’re just saying it, which means that
there’s something that we can do about it. CRAIG HASSED:
Yeah, that’s right. The longer meditations
are hard as well. RICHARD CHAMBERS:
Absolutely, well their– I mean sitting
with their crazy minds sometimes is a little
bit hard, isn’t it? CRAIG HASSED: Yeah, and monkey
mind jumping from tree to tree. RICHARD CHAMBERS: That’s right. And we start to notice
that when we meditate or when we practice
mindfulness at all. And some people find that even
five minutes is a long time just to sit, and just
to be with themselves. And so of course, that’s very
interesting in and of itself, isn’t it? CRAIG HASSED: Yeah. Dog metaphors are
great for mindfulness. And another dog
metaphor– I mean, if a dog’s got a ball in
its mouth, like the mind, and then we start
running after the dog to try and get the ball back
they dog just keeps running. And mostly, dogs will tease you. They’ll just run just a
couple steps in front of you and not just sort of
show you that they’ve got the ball as I
run away from you, but they’ll always stay
a step in front of you. But if we just sort of find the
dog runs away with the ball, if we just sit on a
park bench, that’s fine. The dog runs around. The mind runs around. Just sit down, just let it run–
not getting caught up in it. Eventually, the dog comes back
and it just drops the ball at our feet in a way. And so this kind of
thing that we sort of get angry or frustrated about,
that distractibility of minds, I think, is important
for us in learning to develop that
different sort of sense in just not chasing
the mind, not trying to secure it, just sit. And eventually, it’ll tire
itself out and drop the ball and there might be
some relief from that. RICHARD CHAMBERS:
So we’re cultivating a non-judgmental awareness. I think sometimes
that non-judgment lags just a little bit behind
the awareness, doesn’t it? CRAIG HASSED: The
little practices can be very helpful as well. We use a metaphor like
full stops and commas. And full stop might
be a longer practice. But a comma and that’s
C-O- double M-A, because if it’s C-O-M-A,
that’s a coma and that’s not mindfulness practice at all. But those short practices
can be 15 seconds, 30 seconds, 60 seconds. I can remember running a program
and one of the participants is was with the
health department. And was the head of a busy
city emergency department. He said, he’d
learned these kinds of skills some time before. But he said, when he
steps up to the bedside for like a major trauma, road
accidents and so on– he said, he called it centering– that
he centers himself for a moment. And he said it was
only one or two seconds just to check in with his
body, just to notice where his mind was, his attention. Just to be aware of his state. And just to breathe out and
then engage with the activity. Nobody outside would have
recognized what he was doing, but he said it was
just so centering and helped him to be aware of
what his own state was as he’s about to enter into
what could have been a very challenging situation. RICHARD CHAMBERS: Absolutely. The Vice President
of Google, actually, has a 6-second
mindfulness practice. She says every time she walks
into a room to start a meeting, she pauses and just
takes one breath. Just maybe resets, lets go
of what she was doing before, sets her intention
for the meeting. So simple things like
that, I mean it can really be 1-second practices
throughout the day, it can be actually quite useful. As well as the
longer meditations. CRAIG HASSED: Yeah, little
mindful moments, they’re very important. RICHARD CHAMBERS: What about
using the recordings as well, Craig? I think that’s pretty
useful early on. CRAIG HASSED: Yeah, I think
using a guided practice can be very helpful initially. But I’d encourage people not
to feel dependent to use them. I sometimes think of it a
little bit like training wheels on the back of a bike. You know, when you first get
on the bike and fallen off. And the training
wheels sort of help us to sort of keep our balance. And people often find it
more pleasant and easier with a guided practice. And that’s good in itself. But that’s not
necessarily mean– that doesn’t necessarily
mean that that’s the better practice. Because when we
practice by ourselves, the attention goes
off the moment we get angry at
ourselves more and so on. And that’s not
necessarily a bad thing, but we’re much more confronted
by our own distractibility and our own internal
attitudes, habitual attitudes. So the attention
goes off and we’re left up to our own devices
to bring the attention back– gently back, criticizing,
not criticizing. And it’s a little bit
like training wheels on– easier more pleasant. Take the training wheels off–
not so easy, not so pleasant. But actually, if you asked
the question differently, which one is going to
train our balance better? Training wheels on? Or training wheels off? It’s the training wheels off. Which one is going to train our
mindfulness capacity better? Guarded practice? Or non-guided practice? Ultimately, the non-guided
practice, because then we are left up to
really exercise in using those circuits
in our own brain, in our own awareness
in cultivating that. And that goes much
deeper ultimately. So say it is a phase
and then move on after when using
the guided practice, start to practice independently. RICHARD CHAMBERS:
Because of course, the whole point is to be
mindful in each moment without needing recordings to
remind us in day-to-day life to do that. CRAIG HASSED: Yes, that’s right. There are other
issues raised, which we might just sort of touch on
briefly, but about avoidance, for example. RICHARD CHAMBERS: Yeah,
a lot of the learners were saying that when they
started to really tap in and to notice with that
non-judgmental awareness– their habits around
procrastination. They started to realize that
just beneath the surface there, where they
might have initially thought they were
just being lazy, there’s actually quite
often a lot going on. Fear, for instance, fear of
failure, fear of success. I mean a whole lot
of stuff that we start to become aware of
when we pay attention. CRAIG HASSED: It’s
very interesting to see those sort of just labels
of what’s going on in our minds just one or two levels done. And sometimes just a
preconceived idea about a task being bigger than it
actually is and that idea is sort of like a total
road block and so on. So that kind of
awareness, that’s a really useful sign of
it deepening as well. Perceiving stressors that
aren’t there, as my twin said, I’ve had a lot of catastrophes
in my life and some of them actually happened. I mean, we practice a
little bit of mindfulness and all of a sudden
we realize the mind’s very good at catastrophizing,
it’s very good at imagery, it’s doing imagery all the time. But mostly we’re taking
the images to be real. And reality– present
minded reality is not getting a look in at all. So this is a very useful
sign, to start to notice that. Because that’s 99% of our
stress, where it’s coming from. We are perceiving things to be
real that aren’t actually real. Much of that has
to do with future, and recreating
things in the past, generally with
embellishments as well. So a couple of other things
you mentioned as well, about physical health. There’s a lot on
the physical health, and we won’t go into
psychoneuroimmunology now, but better immunity, less
inflammation, less allergies. Because when we
are very stressed, the stress hormones
that are a part of that, they include
inflammatory hormones. And it’s great when you’re
wrestling a tiger and so on, but they’re not great
day in, day out, in the middle of the night. And that causes
immune dysregulation– get the worst of both worlds
with our immune system, pain as well. Very often, when we’re
reactive to pain, we amplify the
intrusiveness of the pain by what we’re thinking about,
how our reactivity to it. So when people
learn mindfulness, one of the first theories of
research by Jon Kabat-Zinn, was with severe chronic pain. And about 80% of people
get major improvements through mindfulness practice. But they were practicing
30-40 minutes a day, not just 5 minutes. RICHARD CHAMBERS: And
psoriasis, as well, one of his early
studies also show that a bit of
mindfulness practice actually reduces the size
of psoriasis lesions. So that was also– I mean
that’s a very obvious physiological measure
that’s not just self report. CRAIG HASSED: Yeah, and studies
on epigenetics, for example. Meditation changes the
genetic levers and switches, like down on the
level of the DNA– down regulates inflammation and
up regulates healthy immunity. That’s why better quarter
of the number of days off sick with acute
respiratory infections for the mindfulness
group in another study. Acceptance and fear
of death, all right this is a big question. We’re not finishing the
course, but the big questions come up already. RICHARD CHAMBERS:
It’s good, isn’t it? Some big questions coming up
as we go through this course. And I think that’s one of
those things, where people start to look a little deeper. Where you start to
notice, hey, maybe I’ve been avoiding this
sort of existential fear that we all carry,
actually, when we really start to pay attention. And some of the
learners were saying that they’re willing
to confront that in a very present
non-judgmental accepting way. And some of them even
said that they’ve started to realize, well, maybe
I better plan for my funeral, rather than leave
it to other people to deal with when I have
avoided it for my whole life. CRAIG HASSED: Yes, I
guess it’s like– it’s that the big question in terms
of transience and mindfulness teaches us on a small-scale,
but eventually on a big scale, that everything in our life is
transient, coming and going. RICHARD CHAMBERS: And there’s
a lot of comment– a lot of comments around
letting go of the past and how difficult that can be. CRAIG HASSED: Yeah. Yeah. In failure, the self-criticism,
the recrimination and not being able to move on from that. And it’s very
important– and I don’t think there’s any human
beings on the planet, who haven’t made mistakes,
and this is what we do. And we either relive and amplify
and reinforce the mistakes, or we acknowledge our own
humanity– mistake’s been made. But pay attention
to what happened in a grounded way, more
grounded in the present moment, but learn from the experience. Because that’ll stand
us in very good stead. And that’s something that
really takes a bit of patience, because the temptation
to self-criticize doesn’t produce anything
particularly useful. In fact, it often distorts our
understanding of a situation and we are destined to
keep rein– you know, doing those mistakes. Boring tasks came up
and just briefly say something about boring tasks. RICHARD CHAMBERS:
Yeah, a lot of people find that when they start
to practice mindfulness, the simple act of
breathing or focusing on what they’re doing saying
sort of, quote unquote, boring. And I think that’s
often got more to do with listening to thoughts
or judgments about the activity that we’re in, rather
than the activity itself. CRAIG HASSED: Like
an internal dialect, oh, I can’t stand this,
when’s it going to be over. Oh, practice some mindfulness,
oh, it’s still not working, I hate doing this. You know, and the
attention is not actually on the tactile experience
of doing the task. RICHARD CHAMBERS:
No, it’s very much caught up in all those
judgements and reactions, which is actually maybe making
the task seem boring– or making that
moment seem boring. And of course, in
that moment, if we’re practicing in that way,
where is our attention? Is it actually on the
breath or the task? Or is it in the
future or the past? Or caught up in something else? And that’s I think
the important to pay attention to when practicing. CRAIG HASSED: Yeah, there was
actually just very briefly, an interesting study
in a psych journal. And it looked at doing a
mundane task of washing dishes. And they taught the
college students to do it mindfully compared
to the control groups. And those who washed
the dishes mindfully, had more positive effect, less
negative effect, and a lot less stress and enjoyed
the task more. RICHARD CHAMBERS:
So even something like washing dishes can be
enjoyable if we approach it in a particular way. CRAIG HASSED: Yes, very much so. This making can be good
for granting attention, it can be an
obsession, so it can be a way of being
organized, I dare say. Nerves and
performance, maybe this is something we can discuss more
in the future, but just very briefly, a word or two on
nerves and performance, what’s happening there? RICHARD CHAMBERS:
Well again, I think we’re just quite often caught up
in ideas about what’s going on rather than actually
paying attention to what’s happening in that moment. And that can of course,
trigger the stress response and make us feel
anxious about outcomes. I think of Novak Djokovic
crumbling under pressure, thinking about the outcome
of a match versus now. When some mindfulness can
actually just pay attention to what’s happening in that
moment– let go of failures, just stay present
and working for him. CRAIG HASSED: And I think in the
lead up we’re projecting ahead or in the moment of performing
our attention goes on ourself, and goes off the task and that’s
a very important issue as well. All right, in the dark night of
the soul just give that breath, give that pillow your full
and undivided attention. And so this is perhaps all
we’ve got time for today. We’ve covered a lot of topics. You can go to the various parts
that you want to listen to. And we look forward to being
with you again next week for week 4 feedback. Have a great week.


  • Monash Mindfulness says:

    Topics this week include:

    00:05  Hello and welcome
    00:14  Supportive discussion boards
    00:36  New learners join in, please follow the course mentors
    00:42  Take time to complete the course v's racing through
    01:22  Multi-tasking, myths, attentional blink
    02:55  Efficient attention-switching
    04:42  Simple tasks, eg: doodling or knitting
    05:34  Music in the background
    06:33  Workplace distraction
    07:52  Digital technology, unnecessary distractions, addiction
    08:52  Leunig cartoon “I’m not your device. You are my device.”
    09:14  Mindfulness can be challenging
    10:23  Darkness metaphor
    10:51  Longer meditations and monkey mind
    11:18  Dog with a ball metaphor
    12:23  Little practices: full stops and commas
    12:43  Health department example, 1-2 second ‘check in’
    13:31  Google VP example, little mindful moments
    13:54  Guided meditation like trainer wheels
    15:40  Avoidance and procrastination
    16:30  Stress levels relating to things that aren’t there
    17:13  Physical health, stress hormones, pain
    17:53  Mindfulness research by Jon Kabat-Zinn: ‘Severe Chronic Pain’ & ‘Psoriasis’
    18:17  Epigenetics studies and effects of meditation on DNA
    18:37  Acceptance and fear of death
    19:25  Letting go, self criticism
    20:24  Boring tasks
    21:16  Mindful washing of dishes study
    21:39  List making
    21:49  Nerves and performance
    22:34  Wrapping up

    ‘Mindfulness for Wellbeing and Peak Performance’ by Monash University, available on FutureLearn.
    Register here:
    Follow @FLMindfulness on Twitter. Tag #FLMindfulness in social media.

  • STAMP Soccer says:

    One of my highlights of the week now is listening and watching you both, Thank you.

  • Elrene van Staden says:

    I constantly practise positive affirmations and visualising my dreams and goals that's on my vision board – is it bad to do it too much? Am I not just obsessing about the future and forgetting to 'be here now'?

  • Tony Searl says:

    Thank you, these weekly reviews are such an important and engaging feature of this MOOC. Really appreciate this input and allowing a space for patient learning reflection. Such a great course!

  • Josh O'Brien says:

    Love the increased banter this week.

  • perfectzero001 says:

    Hi Dr. Richard. This may not get to you, but you've reference some studies about the brain releasing dopamine when ever its exposed to anything novel (both here and in earlier videos). I don't suppose you have a link to that study, do you? I'd like to peruse it. Thank you v much.

  • Rich Thomas says:

    These end of week discussions clear a lot of things up for me, and the Professors do such a good job, so they are appreciated. I don't recall this kind of attention to the students concerns in any other of the MOOCs I've enrolled in over several years!

  • Anne Katherine Cannon says:

    So pleased you said that this not an instant, that daily practice, I found that comforting, I go back on previous classes to review and I sometimes find things I have missed. I find that I am having to remind myself to be in the present constantly and stopping negative thoughts as soon as they enter my mind. I really enjoy the weekly review and compare it with my own review in my journal.

  • Daniel Bustamante says:

    Really great to hear about the short mindful moments with yourself. And brilliant analogy with the bicycle and the meditation practice. Thank you very much for your this week. Looking forward to the upcoming topics.

  • Marie-Annick Courtier says:

    I like you brought the fact to get used to the noise of our complex environment and to learn to focus. Learning not to hear is also another valuable lesson!

  • Eva Bofias says:

    Thank you for the video and the course, I am starting to see the simplicity and beauty that there is behind mindfulness

  • Rebecca Hunter says:

    You two are so great as a team . very relaxed and compassionate.. you are modeling your subject…

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