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Our lives
are filled with distractions.

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Email, Twitter, texting.

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We're constantly
connected to technology,

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rarely alone with
just our thoughts.

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Which is probably why there's
a growing movement in America

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to train people to get around
the stresses of daily life.

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It's a practice
called mindfulness.

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I believe
that the entry point

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for living a more conscious
life is mindfulness.

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I would urge you all

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to start practicing
mindfulness right away.

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What is your
favorite thing about racing?

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I
think the mindfulness of it

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is what I really enjoy the most

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because you really have
to be focused on the here

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and the now.

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When this year's
top buzzwords are compiled,

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mindfulness will surely be
close to the top of the list.

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So Angie, in the video
you talked a little bit

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about mindfulness, so could
you tell us a little bit more

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about what it is
and how it works?

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And
what we're talking about

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is called mindfulness
meditation and people who do it

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believe that it makes their
brains healthier and fitter.

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I grew up in Alaska.

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My mom left when I was eight

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and my dad took over
raising my brothers and I.

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We moved to the homestead
where my dad had been raised.

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He was raised in an abusive
household and went to Vietnam.

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Picked up some more trauma.

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He began drinking to try
and medicate his anxiety

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and it didn't go well for him.

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He became abusive and I
ended up moving out at 15.

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I knew when I moved out at 15

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that statistically I should
end up repeating the cycle.

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As much as we get a
genetic inheritance,

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we get an emotional inheritance.

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If you look at my family's
emotional inheritance,

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it leads to substance abuse or
alcoholism or physical abuse.

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I didn't want that to be me.

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I wanted to avoid
being a statistic.

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After I graduated high school,

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I ended up in San
Diego where my mom was.

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I went to take care of her.

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I was working in a
computer warehouse.

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My boss took me aside
to have a talk with me

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and I realized he
was propositioning me

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and I turned him down.

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When I wouldn't
have sex with him,

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he wouldn't give me my paycheck.

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I wasn't able to make rent

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and so my mom and I
began living in our cars.

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My car ended up getting stolen

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and I ended up being
homeless for a year.

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I was having panic
attacks and stealing.

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I wasn't doing well.

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Somewhere between the age of 15,

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when I said I would never
be a statistic, to 18,

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three short years later,
I was a statistic,

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I was homeless and gonna
end up in jail or dead.

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I quit believing in myself.

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So I had to get very, very
serious about my thoughts.

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Two-three-four,
what is your position?

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Be aware of two IEDs

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near a house on the main road.

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The combat mission
may technically be over,

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but for anyone who thinks
the danger is over,

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consider that there have been
560 IED explosions in Iraq

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in just the past month.

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I had spent a lot of time
after 9/11 in war zones.

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Afghanistan, Pakistan, Israel,
the West Bank, Gaza, Iraq.

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Many times in Iraq.

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Do you feel like
the war is over?

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We're combat
troops, we're still here,

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we've still got a job to do.

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I had come home
and gotten depressed.

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I was insufficiently
self-aware to even know

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that I was depressed and I
made the very dumb decision

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to self-medicate with
recreational drugs

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including cocaine, ecstasy.

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Even though I hadn't been
doing drugs every day

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or anything like that,

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it was enough to artificially
raise the level of adrenaline

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in my brain to change
my brain chemistry

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and made it much more likely
for me to have a panic attack.

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Now one of the world's most
commonly prescribed medications

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may be providing a big bonus.

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Researchers report people

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who take cholesterol
lowering drugs called statins

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for at least five years

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may also lower their
risk for cancer.

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When I was anchoring
the news updates

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on Good Morning America,

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that's the person who comes
on at the top of the hour

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and delivers the headlines,

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and just a few
seconds into my spiel

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I just lost it.

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But it's too early to
prescribe statins slowly

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for cancer production.

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My heart was racing,
my lungs seized up,

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my palms were sweating,
my mind was racing.

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I actually just
couldn't breathe, I
couldn't speak anymore.

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So I had to quit
right in the middle

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and that was really embarrassing.

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That does it for news.

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We're gonna go back now
to Robin and Charlie.

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The backstory was
even more embarrassing

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because when I went to
see a doctor about it

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he asked me a
bunch of questions.

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One of the questions
was, "Do you do drugs?"

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And I said, "Yeah, I do."

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And he leaned back in the
chair and gave me this look

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that communicated the
following sentiment:

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"Okay asshole, mystery solved."

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I loved to run.

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Whether it was cross country,
playing basketball, jumping,

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and just be engaged physically.

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There's something
magical about that.

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There's something magical
while being in flow

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where things are just happening

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and it's like you're not there

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but you're right
in it, you are it.

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So when I was in college
I was actually rooming

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with Dr. J at the time,
Julius Erving, back at UMass.

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It was preseason, just
playing with the team,

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and I got injured.

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I had an ankle injury and it
pretty much ended my career.

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I didn't really know who I was

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if I wasn't playing basketball

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because I was one
of these quiet types

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that let my game do
my talking for me.

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Being an athlete all my
life and loving to run

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and loving to compete and
having the camaraderie

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of being with a group of people
that had a common purpose,

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that was very challenging for me

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to get away from all of that.

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And that's when I started
the pain medicine.

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I started abusing that

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and then getting into
drugs and alcohol.

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My parents
split up when I was four.

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My mother died when I was nine.

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I lived with my father's
parents after that,

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whom I hardly knew.

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My father came back briefly.

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I hadn't seen him since I was
four and by now I'm like 11

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and he was like a
different person.

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Took an overdose
of sleeping pills.

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He didn't die but he
spent the rest of his life

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in some mental health
facility or another.

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I'd lived in five different
family configurations

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and every one of them
had been switched

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because of trauma or loss
or something like that.

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And so I was terribly
unhappy and afraid and angry

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but I didn't quite know
what was going on within me

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I just knew it didn't
feel really good.

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The pace of life
seems to be accelerating.

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We've got a
major accident H-1 east side.

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It's actually the
most polluted city in America.

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We're more
connected to information

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but less connected
to each other.

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In these increasingly
uncertain times,

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a growing number of
people have discovered

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a surprisingly
effective antidote.

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Mindfulness.

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Mindfulness comes in two forms.

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One is a specific
type of meditation,

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mindfulness meditation.

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Every time you
put your mind on your breath

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and then it wanders,
that's what the mind does,

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and you notice it wander
and then you bring it back,

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you're strengthening
the neural circuitry

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for paying attention.

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This is quite a parallel
with going to the gym

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and lifting weights.

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Every time you lift that
weight, every repetition,

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strengthens that muscle
just a little bit more.

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Among
novice practitioners,

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we saw changes in the brain

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after just two
weeks of practice.

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This was a kind of
proof of concept study

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that underscored how quickly
these changes can arise.

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Strengthening
that mental muscle

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builds an ongoing
quality of attention

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simply known as mindfulness.

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The way I define
mindfulness is paying attention

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to our present moment
experiences with openness

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and curiosity and a
willingness to be with what is.

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So it's a quality of attention

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that we can have at any moment

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whether we're walking down the
street or talking to a friend

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or eating or brushing our teeth.

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We can bring that quality of
awareness to our experience.

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We just start making better
decisions for ourselves.

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In other words, we start taking
better care of ourselves,

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we feel better about ourselves,

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we generally feel better
about other people.

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We just become more
relational, more empathic.

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So I think that's all good.

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When you're aware
of a sensory experience

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while you're having it without
the compulsive activity

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of the mind to define it

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is a very wonderful
state to be in

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because it's a state of peace.

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And it offers us
degrees of freedoms so that

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we can navigate the inevitable
ups and downs of life.

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There's no moment

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that's not a wonderful
moment for mindfulness.

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I'm a big believer
in the growth of mindfulness,

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that mindfulness can
change the world.

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Some people
still associate meditation

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and mindfulness with the 1960s,

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during the rise of hippie
culture and an influx of yogis

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and gurus from the East.

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But in the 1970s a small
number of young scientists

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and other seekers began
to explore different types

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of meditation in a
more analytical way.

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As I was studying
to become a scientist

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at MIT in molecular biology,

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it also was very important
to me to try to bring

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that other stream of my
own meditation practice

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together with what
I was understanding

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about science and the universe.

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I did have an experience
back in the late '70s

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of being on a two-week
meditation retreat

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at the Insight
Meditation Center.

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One day at about the
10th day of this retreat

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sitting alone in
my room meditating

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I had a vision of
what might be possible

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that had to do with
bringing what I was learning

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and practicing at
this retreat center

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which was a very Buddhist place

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into the mainstream
of the world.

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Since I happened to be already
working in a laboratory

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at the University of
Massachusetts Medical School,

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I thought what a
perfect place to do it,

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bring it into a hospital.

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Nobody wants to go there unless
they are really suffering

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beyond a certain point where
they can't deny it anymore.

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I started to seek
out physicians,

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asking, "What percentage
of your patients

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"do you feel you actually help?"

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And I was astonished by the
answers that they would say.

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"Well maybe 10%, maybe 15%."

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I was like, my God.

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What happens to the rest?

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They said, "Well, they either
get better on their own,

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"but for the most part,
they just never get better."

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Jon
found a few doctors

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willing to refer
their chronic patients

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and the Stress Reduction
Clinic was born.

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I would say, "Listen,
from our point of view,

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"as long as you're breathing,

253
00:13:55,138 --> 00:13:56,835
"there's more right with
you than wrong with you.

254
00:13:56,922 --> 00:13:59,969
"What we're gonna do is
pour energy and attention

255
00:14:00,056 --> 00:14:03,015
"into your experience in
the form of mindfulness,

256
00:14:03,102 --> 00:14:04,582
"in the form of wakefulness,

257
00:14:04,669 --> 00:14:07,933
"in the form of
present-moment awareness

258
00:14:08,020 --> 00:14:10,762
"and see what happens over
the course of eight weeks."

259
00:14:12,155 --> 00:14:14,070
You could see people transform.

260
00:14:14,157 --> 00:14:15,723
The doctors would
say, they'd say,

261
00:14:15,810 --> 00:14:17,769
"I don't know what you
did with Mrs. So-and-So

262
00:14:17,856 --> 00:14:20,380
"but you were able to help
her more in eight weeks

263
00:14:20,467 --> 00:14:22,078
"than I've been able to
help her in eight years."

264
00:14:22,165 --> 00:14:23,993
And I would just smile and say,

265
00:14:24,080 --> 00:14:27,518
"Well actually I didn't do
anything, she did it herself."

266
00:14:28,911 --> 00:14:30,434
Jon called
his eight-week course

267
00:14:30,521 --> 00:14:34,699
Mindfulness-Based Stress
Reduction, or MBSR.

268
00:14:37,006 --> 00:14:41,662
Four decades later MBSR courses
are now offered in thousands

269
00:14:41,749 --> 00:14:45,362
of hospitals and other
facilities around the world.

270
00:14:45,449 --> 00:14:48,495
Hundreds of thousands of
lives have been transformed.

271
00:14:50,149 --> 00:14:52,499
We want you
to meditate in the way

272
00:14:52,586 --> 00:14:53,936
that is a love affair for you.

273
00:14:55,067 --> 00:14:56,851
Because it's just not like,

274
00:14:56,939 --> 00:14:59,028
"Oh God, I promised I'd wake
up for the next 50 years

275
00:14:59,115 --> 00:15:01,856
"early in the morning
and meditate my ass off

276
00:15:01,944 --> 00:15:03,467
"before I go to work."

277
00:15:03,554 --> 00:15:04,729
It took me a long
time to realize

278
00:15:04,816 --> 00:15:06,644
this is actually a love affair.

279
00:15:08,037 --> 00:15:11,431
Just taking my seat has
gotta be a love affair

280
00:15:11,518 --> 00:15:14,913
with the actuality of
things as they are,

281
00:15:15,000 --> 00:15:17,611
not as we, or I,
would want them to be.

282
00:15:19,178 --> 00:15:21,572
It's absolutely essential
that it is understood

283
00:15:21,659 --> 00:15:26,403
that mindfulness
is intrinsically an
ethical practice.

284
00:15:26,490 --> 00:15:28,753
How would you even know
if you're doing harm

285
00:15:28,840 --> 00:15:31,538
unless you're aware,
unless you're awake,

286
00:15:31,625 --> 00:15:34,933
unless you're mindful of
your impulses to control.

287
00:15:35,020 --> 00:15:38,632
You're engaging in the
meditation practice
for the sake of,

288
00:15:38,719 --> 00:15:39,938
as they say, all beings.

289
00:15:45,030 --> 00:15:47,076
The retreat center
where Jon had his epiphany

290
00:15:47,163 --> 00:15:49,948
for how to bring mindfulness
into the mainstream

291
00:15:50,035 --> 00:15:52,081
was co-founded by
the woman who grew up

292
00:15:52,168 --> 00:15:54,997
as a depressed, angry
girl in Buffalo.

293
00:16:00,132 --> 00:16:02,091
When I was
a sophomore in college,

294
00:16:02,178 --> 00:16:04,441
I took an Asian
philosophy course.

295
00:16:04,528 --> 00:16:08,184
I had a philosophy requirement
and I just chose that one

296
00:16:08,271 --> 00:16:10,099
because it was convenient
to my schedule.

297
00:16:10,186 --> 00:16:12,797
And of course the course
completely changed my life.

298
00:16:12,884 --> 00:16:15,017
It was in the
context of the course

299
00:16:15,104 --> 00:16:18,803
I heard about the prospect
of meditation practice.

300
00:16:18,890 --> 00:16:22,502
I heard there were actual
practical tools you could use

301
00:16:22,589 --> 00:16:23,982
that could change your mind,

302
00:16:24,069 --> 00:16:25,853
that could make
you a lot happier,

303
00:16:25,940 --> 00:16:28,117
and it was a question
of finding them

304
00:16:28,204 --> 00:16:30,075
and actually practicing them.

305
00:16:30,162 --> 00:16:32,773
The school had an
independent study program.

306
00:16:32,860 --> 00:16:34,297
I created a project, I said,

307
00:16:34,384 --> 00:16:36,560
"I wanna go to India
and study meditation."

308
00:16:36,647 --> 00:16:38,605
And they approved
it so off I went.

309
00:16:40,216 --> 00:16:42,174
I began my meditation
practice in January of 1971.

310
00:16:49,312 --> 00:16:52,967
The first night of the
retreat was difficult.

311
00:16:53,055 --> 00:16:56,536
I couldn't focus and I
was very young, I was 18,

312
00:16:56,623 --> 00:16:59,844
and I was very distraught
and fragmented.

313
00:16:59,931 --> 00:17:02,151
I had been through
a lot in my life.

314
00:17:02,238 --> 00:17:04,588
I was also extremely judgmental.

315
00:17:06,329 --> 00:17:09,854
I'm somewhat famous for once
having marched up to Goenka,

316
00:17:09,941 --> 00:17:12,639
my first teacher, and looking
him in the eye and saying,

317
00:17:12,726 --> 00:17:14,032
"I never used to
be an angry person

318
00:17:14,119 --> 00:17:15,860
"before I started meditating."

319
00:17:15,947 --> 00:17:18,036
Thereby laying blame exactly
where I felt it belonged

320
00:17:18,123 --> 00:17:19,907
which was on him, of course.

321
00:17:19,994 --> 00:17:23,128
And I'd been hugely angry
but I didn't quite know it.

322
00:17:23,215 --> 00:17:25,783
There was sort of two
parallel processes.

323
00:17:25,870 --> 00:17:27,263
One was discovery.

324
00:17:27,350 --> 00:17:28,960
What am I feeling?

325
00:17:29,047 --> 00:17:30,179
What is the truth
of my experience?

326
00:17:30,266 --> 00:17:32,877
Layer, under layer, under layer.

327
00:17:32,964 --> 00:17:35,836
And the other part was
being kind to myself

328
00:17:35,923 --> 00:17:38,926
and compassionate to myself
rather than so judgmental.

329
00:17:39,013 --> 00:17:42,539
In that discovery, and it
was only after that, I think,

330
00:17:42,626 --> 00:17:47,631
that the whole emphasis
on kindness toward
oneself broadened

331
00:17:49,023 --> 00:17:52,723
and became a real effort
to understand the nature

332
00:17:52,810 --> 00:17:56,944
of kindness and the power of
kindness toward others as well.

333
00:17:57,031 --> 00:18:01,210
It still remains the pivotal
turning point of my life.

334
00:18:01,297 --> 00:18:03,560
When Sharon
returned to America,

335
00:18:03,647 --> 00:18:06,693
she taught one to two week
retreats with Joseph Goldstein,

336
00:18:06,780 --> 00:18:09,305
who she'd met in India,
and Jack Kornfield.

337
00:18:11,829 --> 00:18:14,310
Some
combination of us would go

338
00:18:14,397 --> 00:18:18,052
and teach the retreat
and then it would end

339
00:18:18,140 --> 00:18:20,925
and we never knew if
there'd be another retreat

340
00:18:21,012 --> 00:18:24,842
and so we were sleeping
on people's couches.

341
00:18:24,929 --> 00:18:27,105
Eventually
Sharon, Joseph, and Jack

342
00:18:27,192 --> 00:18:29,238
found a former Catholic
seminary building

343
00:18:29,325 --> 00:18:31,153
in Barre, Massachusetts,

344
00:18:31,240 --> 00:18:33,981
and scraped together money
through fundraising and loans

345
00:18:34,068 --> 00:18:37,028
to create the Insight
Meditation Society,

346
00:18:37,115 --> 00:18:39,596
America's first
permanent retreat center

347
00:18:39,683 --> 00:18:41,032
started by Westerners.

348
00:18:43,339 --> 00:18:46,211
We moved in
Valentine's Day 1976.

349
00:18:46,298 --> 00:18:49,606
Up above the doorway, when we
first looked at the building,

350
00:18:49,693 --> 00:18:51,608
it said Fathers of
the Blessed Sacrament,

351
00:18:51,695 --> 00:18:53,740
and when we moved
in we asked someone

352
00:18:53,827 --> 00:18:55,960
to get up on a very tall
ladder on a very cold day,

353
00:18:56,047 --> 00:18:57,396
and we said,

354
00:18:57,483 --> 00:18:59,050
"Could you please
rearrange those letters

355
00:18:59,137 --> 00:19:01,270
so it says something about us?"

356
00:19:01,357 --> 00:19:03,097
He came up with
Metta, M-E-T-T-A,

357
00:19:03,185 --> 00:19:07,058
which means loving kindness
or friendship or love.

358
00:19:15,240 --> 00:19:17,808
When I was a
graduate student at Harvard,

359
00:19:17,895 --> 00:19:22,116
I got a traveling
fellowship to go to India.

360
00:19:22,204 --> 00:19:24,815
It's quite an interesting
accident of history

361
00:19:24,902 --> 00:19:27,296
that the people I
bumped into by accident

362
00:19:27,383 --> 00:19:30,168
have now become
really the leaders

363
00:19:30,255 --> 00:19:32,170
of the mindfulness
movement in America.

364
00:19:32,257 --> 00:19:37,219
Like Jack Kornfield and Joseph
Goldstein and Sharon Salzberg

365
00:19:38,829 --> 00:19:40,222
and maybe three or
four other people

366
00:19:40,309 --> 00:19:42,659
who are now leading
teachers of mindfulness.

367
00:19:42,746 --> 00:19:44,400
Please join me in
welcoming Daniel Goleman.

368
00:19:49,100 --> 00:19:51,145
I began to feel

369
00:19:51,233 --> 00:19:54,758
there's something very
important going on here,

370
00:19:54,845 --> 00:19:58,196
and it was off the map
of psychology then.

371
00:19:58,283 --> 00:20:00,677
As a clinical psychologist
I was learning

372
00:20:00,764 --> 00:20:05,159
how to meet someone and figure
out what was wrong with them.

373
00:20:05,247 --> 00:20:07,727
That was what clinical
psych was about.

374
00:20:07,814 --> 00:20:10,774
Here it was what could
be right about people?

375
00:20:10,861 --> 00:20:13,211
It was the upside
of human potential.

376
00:20:13,298 --> 00:20:14,995
So I was very excited and
I went back to Harvard

377
00:20:15,082 --> 00:20:16,432
and I said, "Hey, guess what?

378
00:20:16,519 --> 00:20:18,347
"There's an upside
to human potential

379
00:20:18,434 --> 00:20:20,697
"and it all seems to have
to do with meditation.

380
00:20:20,784 --> 00:20:22,220
"Isn't that great?"

381
00:20:22,307 --> 00:20:24,875
"No, that's probably
a career-ending move,"

382
00:20:24,962 --> 00:20:26,311
they said.

383
00:20:26,398 --> 00:20:29,183
And for me it was
'cause after coming back

384
00:20:29,271 --> 00:20:32,317
and teaching a bit, then I
went into science journalism,

385
00:20:32,404 --> 00:20:36,321
and one of the things I
always wanted to write about

386
00:20:36,408 --> 00:20:41,370
was the scientific benefits
of mindfulness and meditation.

387
00:20:43,197 --> 00:20:44,721
Daniel became
a best-selling author

388
00:20:44,808 --> 00:20:47,158
starting with his 1995
paradigm shifting book,

389
00:20:47,245 --> 00:20:49,160
"Emotional Intelligence."

390
00:20:49,247 --> 00:20:51,380
His latest book,
"Altered Traits,"

391
00:20:51,467 --> 00:20:54,252
co-authored with neuroscientist
Richard Davidson,

392
00:20:54,339 --> 00:20:56,472
examines the
scientific evidence.

393
00:20:58,300 --> 00:21:02,434
When we started out way
back there were three articles

394
00:21:02,521 --> 00:21:04,871
that were published in
the scientific literature

395
00:21:04,958 --> 00:21:07,787
on any kind of meditation
that we could cite.

396
00:21:07,874 --> 00:21:09,746
Now there are more than 6,000.

397
00:21:09,833 --> 00:21:11,400
In the last five years

398
00:21:11,487 --> 00:21:13,880
it's just been practically
exponential growth.

399
00:21:13,967 --> 00:21:16,143
Today there are more
than a thousand a year.

400
00:21:17,188 --> 00:21:18,145
Here's the good news.

401
00:21:18,232 --> 00:21:20,060
Right at the beginning,

402
00:21:20,147 --> 00:21:22,846
there are very, very
positive benefits.

403
00:21:23,847 --> 00:21:26,153
People check their email

404
00:21:26,240 --> 00:21:28,895
more than 70 times
a day on average.

405
00:21:28,982 --> 00:21:31,942
They check their Facebook
more than 20 times a day.

406
00:21:32,029 --> 00:21:34,161
Every time you bring
your mind back,

407
00:21:34,248 --> 00:21:36,250
it seems, at least theoretically,

408
00:21:36,338 --> 00:21:41,343
the circuitry for paying
full attention and monitoring

409
00:21:42,387 --> 00:21:44,258
mind wandering, get stronger.

410
00:21:44,346 --> 00:21:48,175
One of the other findings
about beginning meditation

411
00:21:48,262 --> 00:21:52,136
is that you're triggered less,
you recover more quickly.

412
00:21:52,223 --> 00:21:55,139
And when you're triggered,
you get less upset.

413
00:21:55,226 --> 00:21:58,969
There is some very good
suggestive evidence from UCLA

414
00:22:00,362 --> 00:22:02,364
that meditation slows
the aging of the brain.

415
00:22:03,887 --> 00:22:06,063
People who we call
long-term practitioners,

416
00:22:07,543 --> 00:22:10,894
if you do a day retreat,

417
00:22:12,286 --> 00:22:14,288
like six to eight
hours of meditation,

418
00:22:14,376 --> 00:22:16,552
something happens to your genes.

419
00:22:16,639 --> 00:22:19,990
What happens is that all
of the genes that create,

420
00:22:20,077 --> 00:22:22,471
there are hundreds or more
genes that create inflammation

421
00:22:22,558 --> 00:22:25,299
in the body, down regulate.

422
00:22:25,387 --> 00:22:26,257
They go quiet.

423
00:22:27,606 --> 00:22:29,216
This is really
interesting medically

424
00:22:29,303 --> 00:22:32,394
because chronic inflammation

425
00:22:32,481 --> 00:22:36,572
is one of the at-cause factors

426
00:22:36,659 --> 00:22:40,184
in a whole range of diseases
from diabetes and arthritis

427
00:22:40,271 --> 00:22:41,838
to heart disease and so on.

428
00:22:41,925 --> 00:22:43,840
So after all these years

429
00:22:43,927 --> 00:22:46,495
and despite what my
professors at Harvard told me,

430
00:22:46,582 --> 00:22:48,845
I'm very happy that
I have followed this

431
00:22:48,932 --> 00:22:52,501
and pursued mindfulness,
pursued meditation,

432
00:22:52,588 --> 00:22:55,982
and I think that we've been
vindicated by the evidence.

433
00:22:56,069 --> 00:22:57,984
And thank you very much
for coming tonight.

434
00:23:01,118 --> 00:23:03,512
Richard Davidson however
was ready to listen

435
00:23:03,599 --> 00:23:07,037
to what I had to say and we've
been lifelong friends since.

436
00:23:11,650 --> 00:23:15,306
After my second
year of graduate school in 1974,

437
00:23:15,393 --> 00:23:17,264
I went off to India
for the first time

438
00:23:17,351 --> 00:23:20,398
to get a taste of
meditation practice.

439
00:23:22,052 --> 00:23:23,488
When I returned from India,

440
00:23:23,575 --> 00:23:26,360
I came back with a conviction

441
00:23:26,448 --> 00:23:28,928
that meditation was
something very important

442
00:23:29,015 --> 00:23:33,237
for Western psychology and
neuroscience to embrace

443
00:23:33,324 --> 00:23:37,546
and a fervent aspiration to
pursue research in this area.

444
00:23:37,633 --> 00:23:39,330
But it was made very clear to me

445
00:23:39,417 --> 00:23:41,593
that if I wanted a
successful career in science,

446
00:23:41,680 --> 00:23:45,031
this was an absolutely
terrible way to begin

447
00:23:45,118 --> 00:23:49,035
and I had better find
something else to study.

448
00:23:49,122 --> 00:23:51,908
For years, Richard
stuck to basic research.

449
00:23:51,995 --> 00:23:53,649
Until one fateful meeting.

450
00:23:55,389 --> 00:23:59,089
When I first met the Dalai
Lama in 1992, he challenged me.

451
00:23:59,176 --> 00:24:02,092
He said, "You've been using
tools of modern neuroscience

452
00:24:02,179 --> 00:24:05,443
"to investigate stress
and anxiety and depression

453
00:24:05,530 --> 00:24:07,053
"and adversity.

454
00:24:07,140 --> 00:24:08,490
"Why can't you use
those same tools

455
00:24:08,577 --> 00:24:11,144
"to study kindness
and compassion?"

456
00:24:11,231 --> 00:24:12,668
And that was a wake up call.

457
00:24:12,755 --> 00:24:14,583
I didn't have a very
good answer for him.

458
00:24:14,670 --> 00:24:16,193
And he said,

459
00:24:16,280 --> 00:24:20,110
"I want you to take
these practices

460
00:24:20,197 --> 00:24:22,982
"out of their religious context,

461
00:24:23,069 --> 00:24:24,680
"bring them into the laboratory,

462
00:24:24,767 --> 00:24:27,552
"and if you find that
they're valuable,

463
00:24:27,639 --> 00:24:29,685
"disseminate them to the world."

464
00:24:29,772 --> 00:24:33,515
And that was my assignment
for the rest of my life.

465
00:24:33,602 --> 00:24:35,168
What
Richard and others

466
00:24:35,255 --> 00:24:37,388
at the University of
Wisconsin Madison's

467
00:24:37,475 --> 00:24:40,086
Center for Healthy
Minds have discovered

468
00:24:40,173 --> 00:24:43,046
is that meditation has
the power to rewire

469
00:24:43,133 --> 00:24:45,135
and restructure the brain.

470
00:24:47,659 --> 00:24:50,140
We first began to look

471
00:24:50,227 --> 00:24:53,360
at very long-term
meditation practitioners.

472
00:24:53,447 --> 00:24:57,582
These were individuals who
spent years training their mind.

473
00:24:57,669 --> 00:25:00,019
Sure enough, when we
did those studies,

474
00:25:00,106 --> 00:25:02,674
we found that their brains
were quite different

475
00:25:02,761 --> 00:25:05,242
from the brains of
ordinary individuals.

476
00:25:05,329 --> 00:25:10,029
What we're looking at
here is a representation

477
00:25:10,116 --> 00:25:14,294
of a larger body of research

478
00:25:14,381 --> 00:25:19,212
that depicts how mindfulness
meditation works in the brain.

479
00:25:19,299 --> 00:25:22,259
The moment we're lost
and recognize it,

480
00:25:22,346 --> 00:25:26,655
the moment of recognition
engages the salience network.

481
00:25:26,742 --> 00:25:29,658
And one of the nodes
in the salience network

482
00:25:29,745 --> 00:25:33,183
is the anterior
insula, a second,

483
00:25:33,270 --> 00:25:36,752
important node is the
anterior singular cortex.

484
00:25:36,839 --> 00:25:39,058
Those parts of the
brain are critical

485
00:25:39,145 --> 00:25:41,452
in this monitoring function.

486
00:25:41,539 --> 00:25:46,500
Then what happens is we want
to reorient our awareness,

487
00:25:47,589 --> 00:25:49,286
bring it back to the breath,

488
00:25:49,373 --> 00:25:53,507
and that requires the engagement
of a prefrontal network

489
00:25:54,857 --> 00:25:57,381
that directs attention,
and the parietal lobe.

490
00:25:57,468 --> 00:26:01,211
And so we then direct
attention back to the breath

491
00:26:01,298 --> 00:26:03,430
in a process of reorienting.

492
00:26:03,517 --> 00:26:06,390
And then we can sustain
our focus of attention.

493
00:26:06,477 --> 00:26:11,482
And the sustaining also
involves the prefrontal cortex.

494
00:26:12,831 --> 00:26:14,703
Okay,
let's get started.

495
00:26:14,790 --> 00:26:16,574
If you want to lay down
and be careful that you--

496
00:26:16,661 --> 00:26:19,577
What we envision
is that we are providing people

497
00:26:19,664 --> 00:26:22,667
with lifelong skills that
they'll continue to use

498
00:26:22,754 --> 00:26:24,277
over and over again.

499
00:26:24,364 --> 00:26:26,497
And it's through
continued practice

500
00:26:26,584 --> 00:26:29,239
that enduring change can occur.

501
00:26:34,374 --> 00:26:36,550
When you become
aware that you're distracted,

502
00:26:36,638 --> 00:26:40,163
then gently bring your awareness
back to your breathing.

503
00:26:42,165 --> 00:26:46,169
To be aware of a thought
as it arises and falls,

504
00:26:46,256 --> 00:26:48,824
or any other experience,
a perception,

505
00:26:49,825 --> 00:26:53,393
a choice, sensation,

506
00:26:53,480 --> 00:26:54,438
all does the same thing.

507
00:26:54,525 --> 00:26:56,701
You realize that you,

508
00:26:57,702 --> 00:26:59,182
as a being,

509
00:27:00,313 --> 00:27:02,272
are not a thought.

510
00:27:02,359 --> 00:27:04,622
Deepak Chopra
began his professional life

511
00:27:04,709 --> 00:27:07,103
as a board certified physician.

512
00:27:07,190 --> 00:27:10,584
Then, in 1985, just
as Jon Kabat-Zinn,

513
00:27:10,672 --> 00:27:12,848
Daniel Goleman, and
others had done,

514
00:27:12,935 --> 00:27:16,286
Deepak decided to focus more
on what was right with people

515
00:27:16,373 --> 00:27:17,679
instead of what was wrong.

516
00:27:19,506 --> 00:27:22,379
As a medical doctor I was
always interested in healing.

517
00:27:23,902 --> 00:27:26,122
You can't do that by
looking at the human body

518
00:27:26,209 --> 00:27:30,387
in a very fragmented way,
as a physical machine.

519
00:27:30,474 --> 00:27:33,607
I just extended my
understanding of healing.

520
00:27:33,695 --> 00:27:35,479
It's a natural progression.

521
00:27:35,566 --> 00:27:38,264
Deepak's insights
on healing, wellbeing,

522
00:27:38,351 --> 00:27:41,311
and other topics have
led to more than 80 books

523
00:27:41,398 --> 00:27:43,748
as well as speaking
engagements around the world.

524
00:27:43,835 --> 00:27:45,402
Each species--

525
00:27:52,409 --> 00:27:56,326
In the midst of all
these sounds and my voice

526
00:27:56,413 --> 00:27:58,415
and the sensations
and the breath,

527
00:28:00,286 --> 00:28:04,595
in the midst of this, keeping
your awareness in your heart,

528
00:28:05,683 --> 00:28:06,902
mentally ask the question,

529
00:28:07,990 --> 00:28:09,818
"Who am I?"

530
00:28:12,908 --> 00:28:16,389
The word mindfulness in itself

531
00:28:17,913 --> 00:28:21,525
is a little misleading because
it implies a full mind.

532
00:28:23,353 --> 00:28:27,618
And awarefulness would be
an awkward, clumsy word.

533
00:28:27,705 --> 00:28:30,534
So we'll keep the
word mindfulness.

534
00:28:30,621 --> 00:28:35,539
But every experience that
we have, this experience,

535
00:28:35,626 --> 00:28:40,631
is illuminated by the
light of awareness.

536
00:28:42,459 --> 00:28:44,287
And then the compulsion to
say this is good, this is bad,

537
00:28:44,374 --> 00:28:46,332
to judge, to label,

538
00:28:46,419 --> 00:28:49,727
all of that increases
the activity of the mind.

539
00:28:50,989 --> 00:28:53,949
That restless
activity of the mind

540
00:28:54,036 --> 00:28:56,473
ultimately is the
cause of all stress.

541
00:28:56,560 --> 00:28:59,302
But when you're
embedded as awareness,

542
00:28:59,389 --> 00:29:03,785
as the loving presence in
which all is happening,

543
00:29:05,830 --> 00:29:09,747
that's a state of
perfect homeostasis,
perfect equilibrium.

544
00:29:17,711 --> 00:29:19,670
More schools are
adding mindfulness, meditation,

545
00:29:19,757 --> 00:29:21,672
and even yoga to
their curriculum

546
00:29:21,759 --> 00:29:24,893
to help kids develop coping
skills that can last a lifetime.

547
00:29:24,980 --> 00:29:27,460
MindUP
founder and creator,

548
00:29:27,547 --> 00:29:29,245
actress Goldie Hawn,

549
00:29:29,332 --> 00:29:30,855
believes that when
children better understand

550
00:29:30,942 --> 00:29:32,596
how their brains work,

551
00:29:32,683 --> 00:29:34,598
they can better
handle their emotions.

552
00:29:34,685 --> 00:29:38,254
I want it to be woven into
the tapestry of their day.

553
00:29:38,341 --> 00:29:40,517
Some scientists suggest
a brain training technique

554
00:29:40,604 --> 00:29:43,694
called mindfulness could
help teenagers manage stress.

555
00:29:58,100 --> 00:29:59,666
When Atman and
I were little kids,

556
00:29:59,753 --> 00:30:01,277
my parents were
heavily into yoga,

557
00:30:01,364 --> 00:30:03,627
and meditation, and
contemplative practices,

558
00:30:03,714 --> 00:30:06,804
Ayurvedic cooking and
being vegan back then.

559
00:30:06,891 --> 00:30:08,327
Our dad would wake
us up every morning

560
00:30:08,414 --> 00:30:10,286
and make us meditate
before school.

561
00:30:10,373 --> 00:30:11,896
We thought it was
weird as I don't know what.

562
00:30:11,983 --> 00:30:14,768
Honestly we kinda
kept it in the house

563
00:30:14,856 --> 00:30:17,554
and we kinda called
ourselves closet meditators

564
00:30:17,641 --> 00:30:21,297
'cause we had to keep it
secret from everybody else.

565
00:30:21,384 --> 00:30:22,864
During
college the Smith brothers

566
00:30:22,951 --> 00:30:25,954
met a kindred spirit
in Andres Gonzalez.

567
00:30:26,041 --> 00:30:29,348
They returned to the crime
and poverty of West Baltimore

568
00:30:29,435 --> 00:30:32,656
determined to provide children
with positive life skills.

569
00:30:34,832 --> 00:30:37,313
Having the two of them
with me through this journey

570
00:30:37,400 --> 00:30:40,838
was extremely powerful
because we struggled a lot

571
00:30:40,925 --> 00:30:42,709
at the beginning.

572
00:30:42,796 --> 00:30:44,363
It was a good eight, nine
years of doing this for free,

573
00:30:44,450 --> 00:30:45,974
and a lot of judgment
being passed onto us,

574
00:30:46,061 --> 00:30:47,584
and people asking us,

575
00:30:47,671 --> 00:30:48,715
"What are you doing
with yourselves?

576
00:30:48,802 --> 00:30:50,630
"Why don't you get a real job."

577
00:30:50,717 --> 00:30:52,502
We were presented with the
opportunity to coach football

578
00:30:52,589 --> 00:30:54,417
for some fifth grade boys
at an elementary school

579
00:30:54,504 --> 00:30:56,201
and we decided to do an
after school yoga program

580
00:30:56,288 --> 00:30:58,769
and things kinda took on a
life of their own from there.

581
00:31:03,556 --> 00:31:05,645
That success
gradually led to other programs

582
00:31:05,732 --> 00:31:08,866
featuring yoga and
mindfulness both after school

583
00:31:08,953 --> 00:31:10,346
and during the school day.

584
00:31:10,433 --> 00:31:12,087
Inhale and push.

585
00:31:12,174 --> 00:31:14,002
Hurry
up and get to class.

586
00:31:14,089 --> 00:31:17,962
There's one young lady in
particular that I really wanted

587
00:31:18,049 --> 00:31:21,096
to see if this program
would benefit her.

588
00:31:22,967 --> 00:31:26,405
After the program had been in
session for about four months,

589
00:31:26,492 --> 00:31:28,755
she came in my office one day

590
00:31:28,842 --> 00:31:30,148
and closed the door and said,

591
00:31:30,235 --> 00:31:32,411
"Today makes a
difference in my life.

592
00:31:32,498 --> 00:31:35,023
"I'm not gonna get
in trouble anymore.

593
00:31:35,110 --> 00:31:36,111
"I'm gonna use what
I've been learning

594
00:31:36,198 --> 00:31:38,548
"in the after-school program."

595
00:31:38,635 --> 00:31:40,550
Are we ready
for our Mindful Moment?

596
00:31:40,637 --> 00:31:42,900
Now every day
at Robert Coleman Elementary

597
00:31:42,987 --> 00:31:44,815
starts with a
series of exercises

598
00:31:44,902 --> 00:31:48,688
known as the Mindful Moment.
- Your fingers and toes.

599
00:31:48,775 --> 00:31:51,082
And if any thoughts of
the past come into mind,

600
00:31:51,169 --> 00:31:53,041
just let it go.

601
00:31:53,128 --> 00:31:54,694
One thing we
realized is, a lot of times,

602
00:31:54,781 --> 00:31:57,001
children are traumatized
before they get here.

603
00:31:58,829 --> 00:32:00,874
And during the
day teachers can refer any kids

604
00:32:00,962 --> 00:32:03,660
who are struggling to
the Mindful Moment room.

605
00:32:10,014 --> 00:32:12,538
They're not going to the
office, they're coming here.

606
00:32:12,625 --> 00:32:15,585
Last year we had close
to 1,300 referrals.

607
00:32:15,672 --> 00:32:18,718
So that's 1,300 times
that kids came to us

608
00:32:18,805 --> 00:32:21,678
and we were able to work with
them and able to return them

609
00:32:21,765 --> 00:32:23,941
to class focused
and ready to learn.

610
00:32:24,028 --> 00:32:28,119
In order for us can have
a focused and calm day,

611
00:32:28,206 --> 00:32:30,687
we know we have to start
with Mindful Moment.

612
00:32:30,774 --> 00:32:34,038
One thing they want to
teach us, control your anger.

613
00:32:34,125 --> 00:32:37,694
Do something like a couple
deep breathing and don't fight.

614
00:32:39,043 --> 00:32:40,436
On the
other side of Baltimore

615
00:32:40,523 --> 00:32:42,090
at Patterson High School,

616
00:32:42,177 --> 00:32:44,788
principal Vance
Benton knows firsthand

617
00:32:44,875 --> 00:32:47,921
that the program works
with older kids, too.

618
00:32:48,009 --> 00:32:50,794
We have it every
morning, it's 12 to 15 minutes.

619
00:32:51,838 --> 00:32:53,797
It's going on the PA.

620
00:32:53,884 --> 00:32:56,930
The mindfulness room
is also open all day.

621
00:32:58,062 --> 00:33:00,108
So children can self-refer,

622
00:33:00,195 --> 00:33:02,023
come on in and get
some mindfulness.

623
00:33:03,763 --> 00:33:05,809
Teachers can refer students
at any point in time

624
00:33:05,896 --> 00:33:08,116
and get 20 minutes and
get on back to class.

625
00:33:08,203 --> 00:33:09,813
Place it over.

626
00:33:09,900 --> 00:33:11,336
Being that we
have a lot of students

627
00:33:11,423 --> 00:33:12,990
from other countries
fleeing their village,

628
00:33:14,818 --> 00:33:16,646
they also experience
the same things

629
00:33:16,733 --> 00:33:19,910
our Baltimore City
students are experiencing

630
00:33:19,997 --> 00:33:22,826
in terms of death and violence.

631
00:33:22,913 --> 00:33:25,481
I want the children
to have something

632
00:33:25,568 --> 00:33:28,919
that they can always have with
them beyond the school day.

633
00:33:30,225 --> 00:33:31,791
Now the
Holistic Life Foundation

634
00:33:31,878 --> 00:33:34,011
serves more than 7,000 kids

635
00:33:34,098 --> 00:33:37,754
at over 40 different
Baltimore public schools.

636
00:33:37,841 --> 00:33:39,147
Once they love themselves,

637
00:33:39,234 --> 00:33:41,105
then you see it
start to ripple out.

638
00:33:41,192 --> 00:33:42,933
We see them start to treat
their friends differently

639
00:33:43,020 --> 00:33:45,066
and their teachers differently,
the principal differently.

640
00:33:46,241 --> 00:33:47,851
But it has to start within

641
00:33:47,938 --> 00:33:49,374
and it kinda just
reverberates out

642
00:33:49,461 --> 00:33:51,898
and it starts to affect
the entire community.

643
00:33:59,341 --> 00:34:00,864
The Mindful
Awareness Research Center

644
00:34:00,951 --> 00:34:03,910
at UCLA started in 2006.

645
00:34:05,738 --> 00:34:09,002
When we teach in institutions
we definitely do not want it

646
00:34:09,090 --> 00:34:11,875
being perceived as
religious, and it's not.

647
00:34:11,962 --> 00:34:14,747
The teachings are
rooted in Buddhism,

648
00:34:14,834 --> 00:34:16,271
but they are not Buddhist.

649
00:34:16,358 --> 00:34:18,969
They're what it
means to be human.

650
00:34:20,797 --> 00:34:23,104
We have free drop-ins all
over campus all the time.

651
00:34:24,670 --> 00:34:27,108
And we also go
out to the public.

652
00:34:32,069 --> 00:34:33,201
Welcome everyone to our Thursday

653
00:34:33,288 --> 00:34:35,203
mindful awareness meditation.

654
00:34:37,074 --> 00:34:39,685
If we were to check into our
mind at any point in the day,

655
00:34:39,772 --> 00:34:42,601
we would probably notice
that we're in the past

656
00:34:42,688 --> 00:34:45,865
replaying things, wishing
they hadn't happened,

657
00:34:45,952 --> 00:34:49,217
going over them thinking I could
have done them differently.

658
00:34:49,304 --> 00:34:51,219
Or we're planning
for the future.

659
00:34:51,306 --> 00:34:52,872
What am I gonna be doing?

660
00:34:52,959 --> 00:34:54,744
Obsessing about it, catastrophizing.

661
00:34:54,831 --> 00:34:58,139
So mindfulness is this
invitation to the here and now

662
00:34:59,966 --> 00:35:01,925
and people report that
when they're more present,

663
00:35:02,012 --> 00:35:06,756
there's a sense of connection,
of gratitude, of presence,

664
00:35:06,843 --> 00:35:10,107
of awareness that really begins
to infiltrate their lives.

665
00:35:11,891 --> 00:35:13,937
So what we're doing here
really is a training ground

666
00:35:14,024 --> 00:35:15,895
for being mindful
throughout the day.

667
00:35:15,982 --> 00:35:17,767
All right, let's get started.

668
00:35:25,035 --> 00:35:28,125
We can begin with
a few deep breaths.

669
00:35:30,127 --> 00:35:34,610
And now we'll begin the
process of paying attention

670
00:35:34,697 --> 00:35:38,788
to moment after moment,
breath after breath.

671
00:35:40,398 --> 00:35:44,707
As you do this, you may notice
that your attention wanders.

672
00:35:46,099 --> 00:35:47,100
You can stay with
a breath or two.

673
00:35:48,537 --> 00:35:50,713
Then you find yourself
lost in thought.

674
00:35:50,800 --> 00:35:53,803
This is actually
completely normal.

675
00:35:53,890 --> 00:35:55,283
You're not doing anything wrong.

676
00:35:55,370 --> 00:35:57,807
This is what happens
with the human mind.

677
00:35:57,894 --> 00:36:02,725
Gently redirect your attention
back to your main focus.

678
00:36:04,379 --> 00:36:08,731
That moment of recognizing
that you're lost in thought

679
00:36:10,080 --> 00:36:12,343
is actually a moment
of mindfulness.

680
00:36:13,388 --> 00:36:15,128
So you just keep redirecting.

681
00:36:15,216 --> 00:36:17,000
You get lost in thought,

682
00:36:17,087 --> 00:36:19,263
you come back to your breathing
and you just keep doing it.

683
00:36:24,486 --> 00:36:26,096
I'm trying to get
people to come with me

684
00:36:26,183 --> 00:36:28,098
because I think it would
benefit a lot of people

685
00:36:28,185 --> 00:36:30,666
'cause it crosses boundaries
of age and background

686
00:36:30,753 --> 00:36:33,146
and it's really like
universal in helping people.

687
00:36:33,234 --> 00:36:35,323
I am a mom.

688
00:36:35,410 --> 00:36:39,196
This is how I take care of me

689
00:36:39,283 --> 00:36:43,244
so that I can be present

690
00:36:43,331 --> 00:36:48,292
but I can also help everyone
else that I am responsible for.

691
00:36:50,076 --> 00:36:51,861
I was hired
originally to work on a grant

692
00:36:53,297 --> 00:36:55,430
on a research study of
mindfulness for ADHD.

693
00:36:56,779 --> 00:36:58,911
When we did this
study with ADHD,

694
00:36:58,998 --> 00:37:00,957
there was actually a
statistical significance

695
00:37:01,044 --> 00:37:04,352
that mindfulness helped kids
and adults pay attention

696
00:37:04,439 --> 00:37:07,790
so much so that the scientists
who reviewed the data

697
00:37:07,877 --> 00:37:09,226
looked at it and said,

698
00:37:09,313 --> 00:37:10,401
"What medication did
you put them on?"

699
00:37:10,488 --> 00:37:12,273
And we said, "No
no, meditation."

700
00:37:13,796 --> 00:37:15,798
One of the studies
we did with insomnia,

701
00:37:15,885 --> 00:37:19,018
we had older adults with
insomnia and there, again,

702
00:37:19,105 --> 00:37:22,065
was pretty good results in
terms of people's ability

703
00:37:22,152 --> 00:37:25,373
to fall asleep and less
rumination, less depression.

704
00:37:34,033 --> 00:37:36,340
Following his
panic attack on live television

705
00:37:36,427 --> 00:37:37,994
and admitted drug use,

706
00:37:38,081 --> 00:37:40,866
ABC's Dan Harris was
searching for help.

707
00:37:43,347 --> 00:37:46,263
My wife gave me a book
about Buddhism and I was hooked.

708
00:37:46,350 --> 00:37:47,308
I was really hooked.

709
00:37:48,918 --> 00:37:50,746
And my problem at that
point was the Buddha,

710
00:37:50,833 --> 00:37:53,444
what he was recommending,
sounded utterly repellent.

711
00:37:53,531 --> 00:37:55,359
And that was meditation.

712
00:37:55,446 --> 00:37:56,926
Because I was of the
view that meditation

713
00:37:57,013 --> 00:37:58,841
was for freaks and hippies

714
00:37:58,928 --> 00:38:01,887
and people who are really
into Enya and aromatherapy.

715
00:38:01,974 --> 00:38:03,933
I describe myself as
a fidgety skeptic.

716
00:38:04,020 --> 00:38:06,501
I don't know where I came
up with that, but it's true.

717
00:38:08,241 --> 00:38:10,026
It's hard for me to sit still

718
00:38:10,113 --> 00:38:12,985
and I was raised by
secular scientists,

719
00:38:13,072 --> 00:38:14,509
I'm married to a scientist,

720
00:38:14,596 --> 00:38:16,989
I'm very skeptical of
stuff you can't prove.

721
00:38:18,556 --> 00:38:20,341
When I started to see
that there is this science

722
00:38:20,428 --> 00:38:25,084
that suggests that meditation
is really good for you,

723
00:38:25,171 --> 00:38:28,479
that really began to change
my attitude about it.

724
00:38:28,566 --> 00:38:30,307
The other thing that
really changed my mind

725
00:38:30,394 --> 00:38:31,961
is that it's simple.

726
00:38:32,048 --> 00:38:33,136
You don't have to sit
in a funny position,

727
00:38:33,223 --> 00:38:34,529
you don't have to join a group,

728
00:38:34,616 --> 00:38:36,139
you don't have to
believe in anything.

729
00:38:36,226 --> 00:38:38,141
It's simple and secular.

730
00:38:38,228 --> 00:38:39,795
Dan
was also surprised

731
00:38:39,882 --> 00:38:42,928
to find himself
becoming an advocate.

732
00:38:43,015 --> 00:38:45,322
One of my colleagues
was saying, essentially,

733
00:38:45,409 --> 00:38:46,976
"What's the matter with you?

734
00:38:47,063 --> 00:38:50,283
"You used to be cool,
why are you meditating?"

735
00:38:50,371 --> 00:38:54,070
And, I was at a loss,

736
00:38:54,157 --> 00:38:58,074
and I said, "Oh it makes
me about 10% happier."

737
00:38:58,161 --> 00:39:00,337
And I could see the look
on her face transform

738
00:39:00,424 --> 00:39:04,254
from scorn to something
approaching interest.

739
00:39:04,341 --> 00:39:07,170
And I thought that's my shtick.

740
00:39:07,257 --> 00:39:10,869
I called the book that and
that's grown into a podcast

741
00:39:10,956 --> 00:39:14,003
and an app and more books

742
00:39:14,090 --> 00:39:17,180
that has resulted from this
wisecrack around the office.

743
00:39:17,267 --> 00:39:19,269
I'm struck by the
absurdity of it

744
00:39:19,356 --> 00:39:21,184
but I think there's
something there

745
00:39:21,271 --> 00:39:25,188
in that people were ready
for a reasonable claim.

746
00:39:25,275 --> 00:39:27,146
In the 10% Happier
app we teach you

747
00:39:27,233 --> 00:39:29,105
how to train your mind
through meditation,

748
00:39:29,192 --> 00:39:31,237
a practice that is
simple, secular,

749
00:39:31,324 --> 00:39:32,978
and scientifically validated.

750
00:39:33,065 --> 00:39:34,980
In my experience,
it's a game changer.

751
00:39:36,634 --> 00:39:39,202
It's not magic, it takes work,

752
00:39:39,289 --> 00:39:43,119
but it's worth the investment
and it will pay off over time.

753
00:39:44,947 --> 00:39:47,210
You should get marginally
better at being awake

754
00:39:47,297 --> 00:39:50,953
and not on autopilot for
the rest of your life.

755
00:39:51,040 --> 00:39:54,870
Really to me it's about
this meditation cliche

756
00:39:54,957 --> 00:39:56,915
of respond, not react.

757
00:39:57,002 --> 00:39:58,874
You learn how to
respond wisely to things

758
00:39:58,961 --> 00:40:00,310
instead of reacting blindly.

759
00:40:13,279 --> 00:40:15,238
Long before
singer-songwriter Jewel

760
00:40:15,325 --> 00:40:17,545
had even heard the
word mindfulness

761
00:40:17,632 --> 00:40:21,592
she was a homeless teen
suffering from panic attacks.

762
00:40:21,679 --> 00:40:23,464
I had to develop
a lot of strategies

763
00:40:23,551 --> 00:40:25,422
while I was homeless to survive.

764
00:40:25,509 --> 00:40:27,468
How to rewire a lot of the
self-defeating thoughts

765
00:40:27,555 --> 00:40:29,426
that I had.

766
00:40:29,513 --> 00:40:31,559
What was I thinking, could
you choose your thoughts,

767
00:40:31,646 --> 00:40:34,431
and I began to look at
curating my thoughts

768
00:40:34,518 --> 00:40:37,086
much more carefully than I
cared about any other thing.

769
00:40:37,173 --> 00:40:39,001
That put me in
the driver's seat.

770
00:40:39,088 --> 00:40:41,438
It meant I wasn't a
victim of my brain.

771
00:40:41,525 --> 00:40:43,353
One of the
strategies Jewel developed

772
00:40:43,440 --> 00:40:46,443
on the streets is called
antidote thoughts.

773
00:40:46,530 --> 00:40:48,053
A thought
that plagued me a lot

774
00:40:48,140 --> 00:40:49,490
was that I didn't
know what I was doing

775
00:40:49,577 --> 00:40:50,578
and that would send
me into a tailspin

776
00:40:50,665 --> 00:40:52,101
multiple times in my life.

777
00:40:52,188 --> 00:40:53,537
I would just start by coming up

778
00:40:53,624 --> 00:40:55,147
with what is the
opposite of that.

779
00:40:55,234 --> 00:40:57,062
The opposite is I
know what I'm doing.

780
00:40:57,149 --> 00:40:58,499
Well that was a lie but
I was capable of learning

781
00:40:58,586 --> 00:41:00,413
so that became my antidote.

782
00:41:00,501 --> 00:41:03,068
I'm capable of learning and
I won't give up 'til I do.

783
00:41:04,679 --> 00:41:06,419
Another of
Jewel's self-taught techniques

784
00:41:06,507 --> 00:41:09,074
led to one of her
most successful songs

785
00:41:09,161 --> 00:41:11,512
after she was discovered
by a record producer

786
00:41:11,599 --> 00:41:13,122
while playing in a coffee shop.

787
00:41:13,209 --> 00:41:17,169
♪ My hands are small I know ♪

788
00:41:17,256 --> 00:41:21,522
♪ But they're not
yours they are my own ♪

789
00:41:21,609 --> 00:41:26,091
♪ They're not yours
they are my own ♪

790
00:41:26,178 --> 00:41:29,051
♪ We are never broken ♪

791
00:41:29,138 --> 00:41:30,966
I decided to start
watching my hands

792
00:41:31,053 --> 00:41:33,664
because the hands are the
servants of your thought.

793
00:41:33,751 --> 00:41:37,450
By forcing myself to
be observant in real
time of my hands,

794
00:41:37,538 --> 00:41:40,541
I made myself present
in the moment.

795
00:41:40,628 --> 00:41:42,455
When I did that, my
anxiety calmed down.

796
00:41:42,543 --> 00:41:44,109
♪ Heartache came to visit ♪

797
00:41:44,196 --> 00:41:48,505
"Hands" really is one of
my odes to mindfulness.

798
00:41:48,592 --> 00:41:51,247
Pretty much all of
my songs are about me

799
00:41:51,334 --> 00:41:53,379
learning to become
a whole human,

800
00:41:53,466 --> 00:41:56,339
to live my life
mindfully with presence,

801
00:41:56,426 --> 00:41:58,297
being the driver of my life.

802
00:42:01,213 --> 00:42:03,128
Jewel's
ability to live mindfully

803
00:42:03,215 --> 00:42:06,523
was tested when just a few
years after being homeless

804
00:42:06,610 --> 00:42:09,395
her first album sold
millions of copies.

805
00:42:11,180 --> 00:42:13,399
You take a girl with my
background and you throw fame

806
00:42:13,486 --> 00:42:15,184
or even possibly
money in the mix

807
00:42:15,271 --> 00:42:18,100
and it usually is a
recipe for disaster.

808
00:42:18,187 --> 00:42:20,363
So I had to really
get in touch with that

809
00:42:20,450 --> 00:42:23,235
and come up with a
strategy for that.

810
00:42:24,628 --> 00:42:26,456
For me it was leading
with vulnerability,

811
00:42:26,543 --> 00:42:29,198
telling the truth, talking
to people about my flaws,

812
00:42:29,285 --> 00:42:32,027
never making myself seem
more perfect than I was

813
00:42:32,114 --> 00:42:34,420
so that I had an honest
representation of myself

814
00:42:34,507 --> 00:42:36,684
as I started my career.

815
00:42:36,771 --> 00:42:38,163
Thank you.

816
00:42:45,127 --> 00:42:46,519
Following an injury,

817
00:42:46,607 --> 00:42:48,652
George Mumford went
from playing basketball

818
00:42:48,739 --> 00:42:50,698
at the University
of Massachusetts

819
00:42:50,785 --> 00:42:53,439
with future Hall of
Famer, Julius Erving,

820
00:42:53,526 --> 00:42:56,138
to being addicted
to alcohol and drugs

821
00:42:56,225 --> 00:42:58,488
due to his chronic pain.

822
00:42:58,575 --> 00:43:00,316
How did I get motivated to go

823
00:43:00,403 --> 00:43:04,363
from being a substance
abuser to being in recovery?

824
00:43:04,450 --> 00:43:08,193
I was a financial analyst
so I was analyzing things

825
00:43:08,280 --> 00:43:11,719
and I realized that the
mindfulness was telling me

826
00:43:11,806 --> 00:43:13,546
that I was really interested

827
00:43:13,634 --> 00:43:16,506
in what motivates people,
especially myself.

828
00:43:16,593 --> 00:43:19,117
I had to learn how
to deal with my pain,

829
00:43:19,204 --> 00:43:22,599
and mindfulness, and
just cultivating wisdom,

830
00:43:22,686 --> 00:43:24,253
understanding the
mind-body process.

831
00:43:24,340 --> 00:43:26,429
So I got into it for survival

832
00:43:26,516 --> 00:43:31,390
and then it became not
to survive but to thrive.

833
00:43:31,477 --> 00:43:33,262
I've been thriving ever since.

834
00:43:34,829 --> 00:43:36,744
Originally when I started
doing the mindfulness

835
00:43:36,831 --> 00:43:39,311
I worked with
people in recovery.

836
00:43:39,398 --> 00:43:41,531
At the time I was working at
the Center for Mindfulness

837
00:43:41,618 --> 00:43:43,620
back in the day.

838
00:43:43,707 --> 00:43:45,796
It was called the
Stress Reduction and
Relaxation program.

839
00:43:45,883 --> 00:43:50,279
And Jon Kabat-Zinn was the
founder and the director

840
00:43:50,366 --> 00:43:53,151
and he had a relationship
with Phil Jackson

841
00:43:53,238 --> 00:43:55,632
because they used to
teach at Omega Institute.

842
00:43:55,719 --> 00:43:58,330
But they had just won their
third NBA championship

843
00:43:58,417 --> 00:44:00,419
and the stress of all the people

844
00:44:00,506 --> 00:44:02,770
coming at 'em wanting things,

845
00:44:02,857 --> 00:44:05,337
Phil wanted someone to come in
and help them deal with that.

846
00:44:05,424 --> 00:44:07,426
'Cause he dealt with
the whole person.

847
00:44:07,513 --> 00:44:09,298
And then in the meantime,

848
00:44:09,385 --> 00:44:11,213
Michael Jordan's father got
murdered and Michael retired.

849
00:44:11,300 --> 00:44:15,565
So when I got there
in October of 1993,

850
00:44:15,652 --> 00:44:17,436
they were in full-blown crisis.

851
00:44:17,523 --> 00:44:19,787
So I could talk to them
about being in the zone

852
00:44:19,874 --> 00:44:23,138
and what it took to have
that mental toughness

853
00:44:23,225 --> 00:44:25,662
and how to cultivate that,
how to train for that.

854
00:44:25,749 --> 00:44:28,143
So the mindfulness is the key

855
00:44:28,230 --> 00:44:30,275
because if your
mind is not right,

856
00:44:30,362 --> 00:44:31,755
even though you have talent,

857
00:44:31,842 --> 00:44:32,843
even though you've
done the training,

858
00:44:32,930 --> 00:44:34,453
you won't have access to it.

859
00:44:34,540 --> 00:44:36,281
With George's help,

860
00:44:36,368 --> 00:44:38,675
and the return of Michael
Jordan a year later,

861
00:44:38,762 --> 00:44:42,505
the Bulls went on to win
three more NBA championships.

862
00:44:44,550 --> 00:44:47,336
George then followed
Phil Jackson to the
Los Angeles Lakers

863
00:44:47,423 --> 00:44:49,817
where they helped Kobe
Bryant and Shaquille O'Neal

864
00:44:49,904 --> 00:44:52,820
win another three championships.

865
00:44:52,907 --> 00:44:55,387
I would say mindfulness
makes us flow ready.

866
00:44:58,390 --> 00:45:00,349
That we need to have a
little bit of complexity

867
00:45:00,436 --> 00:45:02,307
and we have to have
this willingness

868
00:45:02,394 --> 00:45:04,005
to get comfortable with
being uncomfortable.

869
00:45:04,092 --> 00:45:07,878
So we have to play in between
comfort and discomfort.

870
00:45:07,965 --> 00:45:10,489
And that's when we're
getting, when we're moving,

871
00:45:10,576 --> 00:45:12,535
pushing the edges
of our capacity,

872
00:45:12,622 --> 00:45:14,363
that's when we experience flow.

873
00:45:14,450 --> 00:45:16,191
And that's why it doesn't last

874
00:45:16,278 --> 00:45:19,934
because the mind and body
gets acclimated to it.

875
00:45:20,021 --> 00:45:21,762
And so then we
gotta push further.

876
00:45:28,377 --> 00:45:29,552
Over the
past 10 years mindfulness

877
00:45:29,639 --> 00:45:31,423
has become increasingly popular

878
00:45:31,510 --> 00:45:33,774
across society and
within the law.

879
00:45:33,861 --> 00:45:35,732
Finally
tonight a new tool for police

880
00:45:35,819 --> 00:45:37,560
and maybe for you as well.

881
00:45:37,647 --> 00:45:40,389
Officers balancing the
high-risk stress of the badge

882
00:45:40,476 --> 00:45:43,740
through meditation, using their
minds to sharpen their edge.

883
00:45:50,878 --> 00:45:53,794
When the chief introduced
the mindfulness to us

884
00:45:53,881 --> 00:45:57,885
in March of this year,
I said to myself,

885
00:45:57,972 --> 00:45:59,495
"Oh, I remember doing that."

886
00:45:59,582 --> 00:46:03,455
Because of my years
of playing basketball,

887
00:46:03,542 --> 00:46:07,590
if I'm able to keep myself cool,

888
00:46:07,677 --> 00:46:10,245
whether it's just, or
it's just realizing

889
00:46:10,332 --> 00:46:13,074
what's going on right now
not what's going to happen.

890
00:46:15,424 --> 00:46:17,643
I find that it
benefits me on my calls

891
00:46:17,730 --> 00:46:19,863
and dealing with the
people and the public.

892
00:46:19,950 --> 00:46:20,864
I ain't afraid of you!

893
00:46:20,951 --> 00:46:21,734
I ain't afraid of you!

894
00:46:26,957 --> 00:46:29,655
About four
and a half years ago

895
00:46:29,742 --> 00:46:33,659
my life started to
spiral out of control.

896
00:46:33,746 --> 00:46:37,620
I had heart pain,
I was stressed out,

897
00:46:37,707 --> 00:46:39,970
I was feeling depressed.

898
00:46:40,057 --> 00:46:43,321
I tried traditional remedies

899
00:46:43,408 --> 00:46:47,760
such as therapy and exercise

900
00:46:47,848 --> 00:46:51,460
and nothing seemed to work.

901
00:46:51,547 --> 00:46:56,552
I stumbled across mindfulness
meditation at my darkest hour.

902
00:46:57,901 --> 00:47:00,034
I tried it and there
was something about it

903
00:47:00,121 --> 00:47:02,688
that spoke to me immediately.

904
00:47:02,775 --> 00:47:06,518
Then I came across
Mindfulness-Based
Resiliency Training

905
00:47:06,605 --> 00:47:09,043
that Lieutenant Goerling
was doing in Oregon.

906
00:47:10,131 --> 00:47:11,654
Meeting our distractions

907
00:47:11,741 --> 00:47:14,962
without any judgment
or elaboration.

908
00:47:15,049 --> 00:47:16,877
Today
Lieutenant Richard Goerling

909
00:47:16,964 --> 00:47:18,922
is leading officers
and support staff

910
00:47:19,009 --> 00:47:20,793
from several departments

911
00:47:20,881 --> 00:47:23,579
through his specially-designed
Mindful Policing program.

912
00:47:25,102 --> 00:47:28,932
I started out on a
a quest in about 2003

913
00:47:29,019 --> 00:47:31,761
to quite simply improve the
police-citizen encounter.

914
00:47:31,848 --> 00:47:35,896
What I found in my own
experience taking an MBSR class

915
00:47:35,983 --> 00:47:37,767
was that there was
something there

916
00:47:37,854 --> 00:47:40,335
that was unlike any other
training I'd ever experienced.

917
00:47:40,422 --> 00:47:43,686
Some sort of deep internal
awareness and skills

918
00:47:43,773 --> 00:47:46,515
that I cultivated in simply
eight weeks of training.

919
00:47:46,602 --> 00:47:48,343
And that really
set me on this path

920
00:47:48,430 --> 00:47:50,998
working with a lot of other
collaborative partners

921
00:47:51,085 --> 00:47:55,698
to bring mindfulness to policing
here in the United States.

922
00:47:55,785 --> 00:47:57,787
Noticing the
difference in sensation

923
00:47:57,874 --> 00:48:02,792
from the palm of
your hand versus the
backside of your hand.

924
00:48:05,186 --> 00:48:08,493
Maybe there's some
warmth or coolness there

925
00:48:08,580 --> 00:48:10,626
that isn't there in
the palm of your hand.

926
00:48:12,454 --> 00:48:16,023
Our longevity, we give up a
minimum of 10 years of our life

927
00:48:16,110 --> 00:48:18,460
just simply for being
in the profession.

928
00:48:18,547 --> 00:48:21,115
We have the worst
cardiovascular disease profile

929
00:48:21,202 --> 00:48:22,812
of any population.

930
00:48:22,899 --> 00:48:25,380
We're twice as likely to
be clinically depressed

931
00:48:25,467 --> 00:48:26,729
as the general population.

932
00:48:26,816 --> 00:48:28,600
We're taking
suffering human beings

933
00:48:28,687 --> 00:48:32,430
who are deeply impacted by
trauma in varying levels

934
00:48:32,517 --> 00:48:34,041
and we're just telling them,

935
00:48:34,128 --> 00:48:35,999
"Hey, go sleep better.

936
00:48:36,086 --> 00:48:38,001
"Hey, don't drink too much.

937
00:48:38,088 --> 00:48:40,134
"Hey, be compassionate."

938
00:48:40,221 --> 00:48:42,092
It doesn't make any sense.

939
00:48:42,179 --> 00:48:44,965
When what we do with
mindfulness training

940
00:48:45,052 --> 00:48:49,447
is we're building skills that
disrupt these habituated ways

941
00:48:49,534 --> 00:48:51,928
of being that are driven
by stress and trauma

942
00:48:52,015 --> 00:48:54,887
and we're cultivating a
whole new way of being.

943
00:48:54,975 --> 00:48:59,980
And that way of being is maybe
best framed as resiliency.

944
00:49:01,111 --> 00:49:02,591
I will be in the
middle of trauma

945
00:49:02,678 --> 00:49:04,158
and I will be there
fully present,

946
00:49:04,245 --> 00:49:06,029
I will be there skillfully.

947
00:49:06,116 --> 00:49:08,553
And with a period of
adjustment when it's over

948
00:49:08,640 --> 00:49:10,729
I will emerge as strong as I was

949
00:49:10,816 --> 00:49:13,123
when I started or
potentially even stronger.

950
00:49:25,092 --> 00:49:27,529
It makes
us a little more human

951
00:49:27,616 --> 00:49:29,226
when we come into that call

952
00:49:29,313 --> 00:49:31,620
and it makes the people
we're dealing with more human

953
00:49:31,707 --> 00:49:33,578
and there can't be
anything but success

954
00:49:33,665 --> 00:49:35,102
that comes from
something like that.

955
00:49:49,290 --> 00:49:51,988
Prisoners are quite naturally
trying to protect themselves

956
00:49:52,075 --> 00:49:54,121
just usually with armoring up,

957
00:49:54,208 --> 00:49:55,687
physically and psychologically,

958
00:49:55,774 --> 00:49:57,167
and with anger and bitterness.

959
00:49:57,254 --> 00:49:59,126
So it's very hard

960
00:49:59,213 --> 00:50:01,998
to connect with that
genuine regret and remorse

961
00:50:02,085 --> 00:50:04,087
which to me is what we
have to get in touch with

962
00:50:04,174 --> 00:50:07,134
for that transformation
to really begin to happen.

963
00:50:07,221 --> 00:50:11,007
Notice if it can
bring a little more energy in

964
00:50:11,094 --> 00:50:13,662
or a little more softness in.

965
00:50:13,749 --> 00:50:15,620
Just finding the balance there.

966
00:50:18,623 --> 00:50:21,757
Recalling that you have
your breath as your ally.

967
00:50:24,847 --> 00:50:26,240
Your home base.

968
00:50:28,155 --> 00:50:30,505
Mindfulness practice
begins to put us a little more

969
00:50:30,592 --> 00:50:32,594
in charge of our own
physiology to begin with

970
00:50:32,681 --> 00:50:33,812
where you can breathe
and get yourself

971
00:50:33,899 --> 00:50:35,336
back into a calmer place.

972
00:50:35,423 --> 00:50:37,164
A place where you can
make better decisions.

973
00:50:37,251 --> 00:50:40,645
So that can be life-saving when
you're in this environment.

974
00:50:40,732 --> 00:50:42,125
So my name is Fleet Maull

975
00:50:42,212 --> 00:50:43,996
and I'm really happy
to be here tonight.

976
00:50:44,084 --> 00:50:47,783
I founded what we now call
Prison Mindfulness Institute,

977
00:50:47,870 --> 00:50:50,002
it used to be called
Prison Dharma Network,

978
00:50:51,308 --> 00:50:55,965
in 1989 while I was
serving 14 years

979
00:50:56,052 --> 00:50:59,186
in a maximum security
federal prison hospital

980
00:50:59,273 --> 00:51:00,709
in Southwest Missouri.

981
00:51:04,365 --> 00:51:07,977
How I got there is some things
I have deep regrets about.

982
00:51:09,761 --> 00:51:13,852
I ended up getting a big
sentence for drug trafficking.

983
00:51:13,939 --> 00:51:15,637
And it was cocaine.

984
00:51:17,987 --> 00:51:19,902
When I first got locked up,

985
00:51:19,989 --> 00:51:23,166
I really hit a wall
primarily around the fact

986
00:51:23,253 --> 00:51:25,081
that my son who was
nine years old then

987
00:51:25,168 --> 00:51:26,865
was gonna grow up without a dad.

988
00:51:26,952 --> 00:51:28,606
I developed this real passion

989
00:51:28,693 --> 00:51:30,652
to at least not
cause any more harm

990
00:51:32,306 --> 00:51:34,699
and then if I could learn
to maybe do a little good.

991
00:51:34,786 --> 00:51:37,224
And it grew while I was
in but it really took off

992
00:51:37,311 --> 00:51:39,617
once I got out when my
colleague, Kate Crisp,

993
00:51:39,704 --> 00:51:41,576
got involved and we
started building it

994
00:51:41,663 --> 00:51:43,230
into a national organization

995
00:51:43,317 --> 00:51:46,102
that today involves
about 190 different

996
00:51:46,189 --> 00:51:48,931
meditation-based prison
projects all around the world.

997
00:51:50,324 --> 00:51:51,716
Take
a big breath in.

998
00:51:53,283 --> 00:51:56,068
Stretch, stretch up, and
then exhale just softly.

999
00:51:58,027 --> 00:52:00,986
So we're still breathing,
we're still feeling.

1000
00:52:01,073 --> 00:52:02,423
Same practice, really.

1001
00:52:02,510 --> 00:52:05,295
We're just moving
instead of sitting still

1002
00:52:05,382 --> 00:52:06,949
and we can hold our seat

1003
00:52:07,036 --> 00:52:09,256
even as we move the
more we practice.

1004
00:52:11,171 --> 00:52:12,955
Well, who do we want
them to be when they get out?

1005
00:52:13,042 --> 00:52:15,784
Angry, bitter, full of shame,

1006
00:52:15,871 --> 00:52:17,960
still caught up in all
their victim mindset

1007
00:52:18,047 --> 00:52:19,614
and victim thinking, or do
we want them to come out

1008
00:52:19,701 --> 00:52:21,355
as better human beings?

1009
00:52:21,442 --> 00:52:23,270
Well if we want 'em to come
out as better human beings,

1010
00:52:23,357 --> 00:52:25,228
better neighbors,
better citizens,

1011
00:52:25,315 --> 00:52:26,838
then we better give
them some opportunities

1012
00:52:26,925 --> 00:52:28,927
to do some work on themselves.

1013
00:52:29,014 --> 00:52:32,844
It really, really made this
class very special today.

1014
00:52:32,931 --> 00:52:35,020
Having somebody here that's
been in our position before

1015
00:52:35,107 --> 00:52:36,935
and that knows what we go
through in our daily life

1016
00:52:37,022 --> 00:52:40,156
and actually could get out
and head to the streets

1017
00:52:40,243 --> 00:52:42,071
and do something
positive and come back.

1018
00:52:42,158 --> 00:52:45,727
It's an inspiration and I
just appreciate the fact

1019
00:52:45,814 --> 00:52:48,904
you're here today and
you gave us some hope

1020
00:52:48,991 --> 00:52:51,254
of us doing something positive
in the future as well.

1021
00:52:51,341 --> 00:52:53,082
Thank you.

1022
00:52:53,169 --> 00:52:55,432
You're on next
week with aware of this moment.

1023
00:52:57,260 --> 00:52:58,000
Better believe
we gon' fly with you.

1024
00:52:58,087 --> 00:52:59,958
Yeah.

1025
00:53:00,045 --> 00:53:01,177
- Go out there, first class--
- Ready to roll, huh?

1026
00:53:01,264 --> 00:53:03,048
Okay yeah, thank you.

1027
00:53:03,135 --> 00:53:05,312
- Thank you.
- Thank you, thank you.

1028
00:53:07,444 --> 00:53:11,013
We're
a perfect sitting duck.

1029
00:53:16,845 --> 00:53:18,325
We'll be connecting
up with you here shortly.

1030
00:53:18,412 --> 00:53:20,240
Roger, we'll be waiting.

1031
00:53:20,327 --> 00:53:21,763
It's
important to stay awake.

1032
00:53:21,850 --> 00:53:24,113
Right there, go!

1033
00:53:37,779 --> 00:53:39,346
If you're
comfortable closing your eyes,

1034
00:53:39,433 --> 00:53:41,043
that just helps
avoid distraction.

1035
00:53:41,130 --> 00:53:42,871
If you want to just
focus on the book

1036
00:53:42,958 --> 00:53:44,699
on the table, that's fine.

1037
00:53:44,786 --> 00:53:49,399
I was appalled to find from
15 to 22 veterans a day

1038
00:53:50,922 --> 00:53:51,967
in this country taking
their own lives.

1039
00:53:52,054 --> 00:53:53,360
After working with a number

1040
00:53:53,447 --> 00:53:56,276
of veteran service organizations,

1041
00:53:56,363 --> 00:53:59,931
I saw too many people still
falling through the cracks.

1042
00:54:00,018 --> 00:54:01,368
I really have to offer this

1043
00:54:01,455 --> 00:54:04,371
because I know the
power of mindfulness

1044
00:54:04,458 --> 00:54:06,416
and I know it can
really have an immediate

1045
00:54:06,503 --> 00:54:07,809
and long-term effect.

1046
00:54:09,593 --> 00:54:12,335
And then very specifically
bring our attention to our toes.

1047
00:54:12,422 --> 00:54:13,858
Wiggling our toes.

1048
00:54:15,512 --> 00:54:18,080
Noticing the mobility
that we have,

1049
00:54:18,167 --> 00:54:20,909
the distance between
our toes and our shoes,

1050
00:54:21,997 --> 00:54:24,129
if our toes feel hot or cold.

1051
00:54:24,216 --> 00:54:27,307
We notice achiness, stiffness.

1052
00:54:29,483 --> 00:54:32,094
The nonprofit
Mindful Warrior Project,

1053
00:54:32,181 --> 00:54:35,010
founded by Gail Sofer,
provides veterans,

1054
00:54:35,097 --> 00:54:38,013
active duty military, their
families and caregivers

1055
00:54:38,100 --> 00:54:41,233
in the Los Angeles area
with mindfulness exercises

1056
00:54:41,321 --> 00:54:44,106
to help cope with
post-traumatic stress disorder,

1057
00:54:44,193 --> 00:54:46,326
panic attacks, and
other ailments.

1058
00:54:48,980 --> 00:54:53,507
This is our situational
awareness of our own bodies.

1059
00:54:53,594 --> 00:54:56,205
We're not trying to
fix or change anything.

1060
00:54:56,292 --> 00:54:58,903
We're just noticing
what's happening.

1061
00:54:58,990 --> 00:55:00,035
Some veterans can feel like,

1062
00:55:00,122 --> 00:55:01,906
"Hey, I'm already too mindful.

1063
00:55:01,993 --> 00:55:04,953
"I'm aware of everything,
and I'm on red alert,

1064
00:55:05,040 --> 00:55:07,434
"and I'm scanning, scanning,
scanning, scanning.

1065
00:55:07,521 --> 00:55:09,523
"I don't need to
do more of that."

1066
00:55:09,610 --> 00:55:13,004
There's a difference
between being hyper-vigilant

1067
00:55:13,091 --> 00:55:17,313
and vigilant with
openness and curiosity

1068
00:55:17,400 --> 00:55:19,794
and not assuming a threat.

1069
00:55:19,881 --> 00:55:22,318
That's a huge difference
'cause in mindfulness

1070
00:55:22,405 --> 00:55:26,235
when you suspend judgment,
you're suspending assumptions,

1071
00:55:26,322 --> 00:55:27,802
you're not jumping
to conclusions.

1072
00:55:27,889 --> 00:55:29,847
You're really exploring.

1073
00:55:29,934 --> 00:55:33,547
Don't ever let anyone tell
you that mindful eating

1074
00:55:33,634 --> 00:55:35,331
has to do with the
quality of the food.

1075
00:55:35,418 --> 00:55:37,202
It's the quality
of the experience.

1076
00:55:37,289 --> 00:55:40,292
Just noticing this as if
we've never seen this before.

1077
00:55:40,380 --> 00:55:41,555
As if we're from another planet

1078
00:55:41,642 --> 00:55:43,252
and we're exploring something.

1079
00:55:45,036 --> 00:55:46,516
It
helps me have less anxiety.

1080
00:55:46,603 --> 00:55:49,998
And if I do have
an anxiety attack,

1081
00:55:50,085 --> 00:55:52,566
it helps me to be able
to have more control

1082
00:55:52,653 --> 00:55:54,872
of what's going on in my life.

1083
00:55:54,959 --> 00:55:57,832
I use it to make
sure that I don't go back

1084
00:55:57,919 --> 00:56:02,314
into the dark places that I
was going to with my PTSD.

1085
00:56:02,402 --> 00:56:03,968
I wouldn't go into places

1086
00:56:04,055 --> 00:56:06,318
where there was large
crowds or loud noise.

1087
00:56:06,406 --> 00:56:08,233
I couldn't really stand that.

1088
00:56:08,320 --> 00:56:11,019
The other thing was anger.

1089
00:56:11,106 --> 00:56:15,415
I was angry all the time
and I didn't like that.

1090
00:56:15,502 --> 00:56:19,462
So my mindfulness practice
actually put me in a place

1091
00:56:19,549 --> 00:56:22,509
where I could start living
again and experiencing

1092
00:56:22,596 --> 00:56:26,251
what everybody else was
doing that were "normal.

1093
00:56:33,171 --> 00:56:35,522
What I'm gonna
do is hand you an object

1094
00:56:35,609 --> 00:56:38,350
and you may or may not have
seen this object before.

1095
00:56:38,438 --> 00:56:40,352
I can promise you it's edible

1096
00:56:40,440 --> 00:56:42,485
but that's all I'm
going to promise.

1097
00:56:42,572 --> 00:56:45,053
The Center for Mindfulness
has really been the leader

1098
00:56:45,140 --> 00:56:49,231
in the fields around developing
gold standard treatments

1099
00:56:49,318 --> 00:56:51,407
like mindfulness-based
stress reduction

1100
00:56:51,494 --> 00:56:54,541
to help people manage
their stress, for example.

1101
00:56:54,628 --> 00:56:57,326
Just notice how much it weighs.

1102
00:56:58,719 --> 00:57:01,069
What it might look
like in your hand.

1103
00:57:01,156 --> 00:57:03,898
You can even start rolling
it around in your fingers

1104
00:57:03,985 --> 00:57:05,726
to see what it feels like.

1105
00:57:09,164 --> 00:57:11,035
We developed a program
called Eat Right Now

1106
00:57:11,122 --> 00:57:14,169
that helps people change their
relationship to emotional

1107
00:57:14,256 --> 00:57:17,433
and stress eating so they can
break that addictive cycle.

1108
00:57:19,130 --> 00:57:21,002
Explain what that tastes like?

1109
00:57:21,089 --> 00:57:22,177
Without even biting.

1110
00:57:25,180 --> 00:57:26,573
And then really paying attention

1111
00:57:26,660 --> 00:57:28,313
as we take one bite
through this thing.

1112
00:57:28,400 --> 00:57:29,489
Feeling the texture,

1113
00:57:31,055 --> 00:57:32,579
feeling the taste that
might be released.

1114
00:57:34,145 --> 00:57:35,930
If our brains are set
up to form habits,

1115
00:57:36,017 --> 00:57:38,585
the problem is when we get
so caught up in these habits,

1116
00:57:38,672 --> 00:57:40,456
they no longer serve us.

1117
00:57:40,543 --> 00:57:42,632
If we start eating because
we're stressed out,

1118
00:57:42,719 --> 00:57:44,591
so we're stressed, we
eat some chocolate,

1119
00:57:44,678 --> 00:57:46,331
and we feel a little bit better,

1120
00:57:46,418 --> 00:57:47,985
we're not eating
because we're hungry,

1121
00:57:48,072 --> 00:57:50,248
we're eating because
we are stressed out.

1122
00:57:50,335 --> 00:57:53,121
And that stress can kind
of perpetuate eating

1123
00:57:53,208 --> 00:57:55,602
because we're stressed and
we can hack that system.

1124
00:57:55,689 --> 00:57:59,257
So if we get stressed
out and we get curious,

1125
00:57:59,344 --> 00:58:02,696
we bring some mindful curious
awareness to that situation,

1126
00:58:02,783 --> 00:58:05,612
there's a different reward
that comes from that.

1127
00:58:05,699 --> 00:58:07,614
We don't have to eat
something to feel better.

1128
00:58:07,701 --> 00:58:11,966
We can naturally drop into
our awareness and curiosity

1129
00:58:12,053 --> 00:58:14,011
and that in itself is joyful.

1130
00:58:14,098 --> 00:58:16,274
So how many of you
have eaten this thing?

1131
00:58:16,361 --> 00:58:18,407
Do you know what it is
that I just gave you?

1132
00:58:18,494 --> 00:58:19,539
It's black garlic.

1133
00:58:19,626 --> 00:58:21,366
Black garlic, yeah.

1134
00:58:21,453 --> 00:58:24,108
Did anybody have a first
gear moment in this last week

1135
00:58:24,195 --> 00:58:27,590
where you noticed any
aspect of the habit loop?

1136
00:58:29,070 --> 00:58:30,637
The same sort of usual thing

1137
00:58:30,724 --> 00:58:33,509
being sort of irritated
about teenagers in the house

1138
00:58:33,596 --> 00:58:36,077
and they left a big bag
of Doritos on the counter

1139
00:58:36,164 --> 00:58:37,731
and I just was like
telling them to be quiet.

1140
00:58:37,818 --> 00:58:39,515
So I just reached in, I
started eating the Doritos,

1141
00:58:39,602 --> 00:58:42,083
and I was like, oh, why
am I eating Doritos?

1142
00:58:42,170 --> 00:58:45,347
Like I'm not hungry, I'm just
mad that they won't be quiet.

1143
00:58:45,434 --> 00:58:47,175
And then I did have a moment

1144
00:58:47,262 --> 00:58:51,571
where I just kind of
took a moment to wake up.

1145
00:58:51,658 --> 00:58:53,224
With our Eat
Right Now program,

1146
00:58:53,311 --> 00:58:56,314
we had 40% reduction in
craving-related eating,

1147
00:58:56,401 --> 00:58:57,446
that's pretty good.

1148
00:58:57,533 --> 00:58:59,274
From a behavioral standpoint,

1149
00:58:59,361 --> 00:59:02,407
we get five times the quit
rates of gold standard treatment

1150
00:59:02,494 --> 00:59:04,366
with our smoking
cessation program.

1151
00:59:04,453 --> 00:59:06,673
On a regular basis I
get folks telling me

1152
00:59:06,760 --> 00:59:08,544
that they quit smoking,

1153
00:59:08,631 --> 00:59:09,676
this has saved their life
and things like that.

1154
00:59:09,763 --> 00:59:10,851
And that's really rewarding.

1155
00:59:20,382 --> 00:59:22,210
Welcome everyone.

1156
00:59:22,297 --> 00:59:25,213
This is our Meditation for
Beginners group tonight.

1157
00:59:25,300 --> 00:59:28,303
We have a lot of people coming
to us right now with anxiety.

1158
00:59:29,696 --> 00:59:31,698
And anxiety falls into
various categories.

1159
00:59:31,785 --> 00:59:34,439
Someone could come in with
a more generalized anxiety,

1160
00:59:34,526 --> 00:59:37,138
which we call it kind
of a free-floating.

1161
00:59:37,225 --> 00:59:38,792
They'll worry about work,
they'll worry about home,

1162
00:59:38,879 --> 00:59:40,576
their family, their friends.

1163
00:59:40,663 --> 00:59:43,057
There's other kinds of anxieties

1164
00:59:43,144 --> 00:59:46,060
like a post-traumatic anxiety

1165
00:59:46,147 --> 00:59:51,152
where they may also replay
what the trauma was.

1166
00:59:52,457 --> 00:59:53,502
So there's specific
kinds of tools

1167
00:59:53,589 --> 00:59:55,156
I can give someone like that.

1168
00:59:55,243 --> 00:59:57,158
This is a situation that
makes a lot of people

1169
00:59:57,245 --> 01:00:00,074
feel powerless and
then you have this...

1170
01:00:00,161 --> 01:00:02,293
So what we're trying
to do with someone

1171
01:00:03,904 --> 01:00:05,732
who's in a state of depression

1172
01:00:05,819 --> 01:00:10,388
is empathize with what the
real life situation is.

1173
01:00:12,173 --> 01:00:13,565
And then what mindfulness
and meditation does

1174
01:00:13,653 --> 01:00:16,612
is to relieve those top
layers of suffering.

1175
01:00:16,699 --> 01:00:19,746
If somebody goes, "I'm
all to blame for this."

1176
01:00:19,833 --> 01:00:21,791
We hear a lot of all
or nothing statements.

1177
01:00:21,878 --> 01:00:23,706
"This is all my fault."

1178
01:00:23,793 --> 01:00:26,274
So people start to
do this self-blaming,

1179
01:00:26,361 --> 01:00:28,145
regretting, replaying.

1180
01:00:28,232 --> 01:00:30,278
Like Sharon Salzberg says
those are the add-ons.

1181
01:00:30,365 --> 01:00:32,193
If we get rid of the add-ons,

1182
01:00:32,280 --> 01:00:35,109
I can help you deal with
what's actually happening

1183
01:00:35,196 --> 01:00:36,806
in the present.

1184
01:00:36,893 --> 01:00:39,504
So that's where this blend
of therapy and mindfulness

1185
01:00:39,591 --> 01:00:41,681
could be really
useful for depression.

1186
01:00:57,609 --> 01:01:00,525
Now let's bring
our awareness once again

1187
01:01:00,612 --> 01:01:04,878
back to the people
around this table.

1188
01:01:08,882 --> 01:01:13,887
Knowing that everyone at this
table shares a special bond.

1189
01:01:15,889 --> 01:01:18,805
I got my PhD in
Health Psychology and
Behavioral Medicine

1190
01:01:18,892 --> 01:01:21,546
and began working a lot
with people with cancer.

1191
01:01:21,633 --> 01:01:23,679
All of that has led
to the development

1192
01:01:23,766 --> 01:01:26,813
of a nonprofit organization
called True North Treks

1193
01:01:26,900 --> 01:01:29,685
where we take young
adults with cancer

1194
01:01:29,772 --> 01:01:32,644
out into beautiful back
country wilderness destinations

1195
01:01:32,732 --> 01:01:35,212
where we take them
backpacking and canoeing

1196
01:01:35,299 --> 01:01:37,301
and help them reconnect
with their peers

1197
01:01:37,388 --> 01:01:39,173
who have been through
something similar.

1198
01:01:39,260 --> 01:01:40,827
And then help them learn to
connect again with themselves

1199
01:01:40,914 --> 01:01:42,437
through training and mindfulness

1200
01:01:42,524 --> 01:01:44,700
and through mindful
movement and yoga.

1201
01:01:57,800 --> 01:02:00,281
Every night I'm
like what is it doing there

1202
01:02:00,368 --> 01:02:02,326
and just freaking
out and not sleeping.

1203
01:02:03,937 --> 01:02:07,505
And until, I had to do something
outside of my comfort zone

1204
01:02:07,592 --> 01:02:10,291
which was do the trek
and it was the best thing

1205
01:02:10,378 --> 01:02:12,554
that I've ever done in my life.

1206
01:02:15,818 --> 01:02:18,386
We hear the word
transformed all the time

1207
01:02:18,473 --> 01:02:19,866
and it's a combination.

1208
01:02:19,953 --> 01:02:21,519
It's a combination
of being in nature

1209
01:02:21,606 --> 01:02:23,608
in such incredibly
beautiful places,

1210
01:02:23,695 --> 01:02:27,569
it's about that power of social
connection with their peers,

1211
01:02:27,656 --> 01:02:30,311
and it's about learning
to cultivate a sense

1212
01:02:30,398 --> 01:02:33,836
of self-compassion
for themselves through
mindful awareness.

1213
01:02:43,498 --> 01:02:45,282
Huffington Post.

1214
01:02:45,369 --> 01:02:46,414
This idea of mindful
leadership is provocative.

1215
01:02:46,501 --> 01:02:48,329
Tell us exactly what that means.

1216
01:02:48,416 --> 01:02:51,288
Okay, so the aspirational
definition of a mindful leader

1217
01:02:51,375 --> 01:02:53,464
is someone who embodies presence

1218
01:02:53,551 --> 01:02:56,903
by cultivating four
fundamentals of excellence:

1219
01:02:56,990 --> 01:03:00,254
focus, clarity,
creativity, and compassion.

1220
01:03:00,341 --> 01:03:02,952
Now every floor
in the new Salesforce Tower

1221
01:03:03,039 --> 01:03:05,607
in San Francisco
is being drawn up

1222
01:03:05,694 --> 01:03:07,914
to include a mindfulness zone.

1223
01:03:17,097 --> 01:03:20,796
More and more companies are
recognizing stress as an issue

1224
01:03:20,883 --> 01:03:22,450
and resilience as a goal

1225
01:03:22,537 --> 01:03:24,365
and mindfulness as
way to get there.

1226
01:03:26,758 --> 01:03:28,673
So what I want to do today
is just give you a little,

1227
01:03:28,760 --> 01:03:31,372
a brief introduction
about what mindfulness is

1228
01:03:32,547 --> 01:03:33,940
and then we're gonna do

1229
01:03:34,027 --> 01:03:35,550
a brief mindfulness
practice together.

1230
01:03:35,637 --> 01:03:37,465
The title of Chief
Mindfulness Officer

1231
01:03:37,552 --> 01:03:40,424
definitely gets people's
attention, I have to say.

1232
01:03:40,511 --> 01:03:44,385
It gets people very curious
about what Aetna's doing.

1233
01:03:44,472 --> 01:03:47,605
Mindfulness can help you to
reduce your stress level.

1234
01:03:49,390 --> 01:03:51,783
And stress is something that
affects every part of the body.

1235
01:03:51,871 --> 01:03:55,483
It affects our heart, it
affects our breathing,

1236
01:03:55,570 --> 01:03:59,052
it affects our digestion, it
affects our immune system.

1237
01:03:59,139 --> 01:04:02,664
It is really an amazing role
because what we get to do

1238
01:04:02,751 --> 01:04:05,928
as a department is, number one,

1239
01:04:06,015 --> 01:04:10,367
we get to come up really
to kind of brainstorm ways

1240
01:04:10,454 --> 01:04:14,328
of bringing mindfulness to
our employees, and number two,

1241
01:04:14,415 --> 01:04:18,549
we get to think about
how to bring mindfulness

1242
01:04:18,636 --> 01:04:19,681
to our members.

1243
01:04:21,074 --> 01:04:23,598
So there's over
24 million people

1244
01:04:23,685 --> 01:04:28,690
who have some insurance
connection with Aetna.

1245
01:04:30,431 --> 01:04:31,780
Aetna's mindfulness
program started at the top

1246
01:04:31,867 --> 01:04:34,000
with a directive from
CEO Mark Bertolini

1247
01:04:34,087 --> 01:04:36,872
following an accident in 2004.

1248
01:04:36,959 --> 01:04:39,701
I broke my neck skiing
and detached the nerve root

1249
01:04:39,788 --> 01:04:42,834
for my arm that connected
it to my spinal cord.

1250
01:04:42,922 --> 01:04:44,706
And
almost died, right?

1251
01:04:44,793 --> 01:04:45,881
They gave me last
rites in the helicopter

1252
01:04:45,968 --> 01:04:47,709
on the way to the hospital.

1253
01:04:47,796 --> 01:04:49,363
He became exposed
to meditation and yoga

1254
01:04:49,450 --> 01:04:51,408
as a way to manage his pain.

1255
01:04:51,495 --> 01:04:53,628
And through that recovery
and his experience

1256
01:04:53,715 --> 01:04:55,978
with mindfulness and
meditation and yoga,

1257
01:04:56,065 --> 01:04:58,502
he discovered not only that he
could manage his pain better,

1258
01:04:58,589 --> 01:05:00,461
but it had a lot
of other benefits.

1259
01:05:00,548 --> 01:05:02,028
You might
imagine your thoughts

1260
01:05:02,115 --> 01:05:07,120
to be like leaves
floating down a stream.

1261
01:05:08,773 --> 01:05:12,560
Watching one leaf at a
time as it floats by.

1262
01:05:14,736 --> 01:05:18,609
We developed a
program in collaboration

1263
01:05:18,696 --> 01:05:20,394
with a vendor called eMindful.

1264
01:05:20,481 --> 01:05:22,744
The program is called
Mindfulness at Work

1265
01:05:22,831 --> 01:05:25,703
and it meets once
a week for 12 weeks

1266
01:05:28,141 --> 01:05:29,142
and it's virtual.

1267
01:05:29,229 --> 01:05:30,970
And during those 12 weeks

1268
01:05:31,057 --> 01:05:33,537
you're expected to do a
mindfulness practice every day.

1269
01:05:33,624 --> 01:05:35,670
And what we found is
that it significantly

1270
01:05:35,757 --> 01:05:37,063
reduces people's stress.

1271
01:05:38,151 --> 01:05:39,717
And we also found that people

1272
01:05:39,804 --> 01:05:41,850
are able to spend more
productive time at work,

1273
01:05:41,937 --> 01:05:44,592
less time being distracted
by physical pain,

1274
01:05:44,679 --> 01:05:46,463
or emotional challenges.

1275
01:05:46,550 --> 01:05:50,076
Over 45 minutes a week more
productive time at work.

1276
01:05:50,163 --> 01:05:55,168
So those things have a big
impact on a person's well-being

1277
01:05:56,604 --> 01:05:57,866
and also the
company's bottom line.

1278
01:06:16,189 --> 01:06:18,452
If we ever want
to solve our health crisis

1279
01:06:18,539 --> 01:06:21,107
we have to address the
issues of healthy living

1280
01:06:21,194 --> 01:06:22,804
because unhealthy lifestyles

1281
01:06:22,891 --> 01:06:26,938
are causing 50 to 70% of
all health care costs.

1282
01:06:27,026 --> 01:06:28,766
So instead of
looking for the cure,

1283
01:06:28,853 --> 01:06:30,942
we need to cure inside ourself.

1284
01:06:31,030 --> 01:06:32,814
As we incorporate mindfulness

1285
01:06:32,901 --> 01:06:35,860
into an integral part
of our health programs,

1286
01:06:35,947 --> 01:06:38,646
I think it's our best shot at
improving the overall health

1287
01:06:38,733 --> 01:06:40,039
of the American people.

1288
01:06:42,258 --> 01:06:47,002
Around 40 years ago
I was leading a very
stress-filled life.

1289
01:06:47,089 --> 01:06:50,179
I was trying to ramp up
the microwave oven business

1290
01:06:50,266 --> 01:06:52,964
at Litton Industries
and my wife dragged me

1291
01:06:53,052 --> 01:06:56,142
kicking and screaming
to a meditation seminar.

1292
01:06:56,229 --> 01:06:58,231
And they said 20
minutes twice a day.

1293
01:06:58,318 --> 01:07:00,102
I said, oh really?

1294
01:07:00,189 --> 01:07:03,932
So I've been meditating 20
minutes twice a day ever since.

1295
01:07:04,019 --> 01:07:06,543
42 years now and it's
been the best thing

1296
01:07:06,630 --> 01:07:08,067
that ever happened to me.

1297
01:07:08,154 --> 01:07:10,243
'Cause at that time I
had high blood pressure

1298
01:07:10,330 --> 01:07:11,679
and it'd come way down.

1299
01:07:13,028 --> 01:07:14,856
Well 20 years ago my
wife had breast cancer

1300
01:07:14,943 --> 01:07:16,814
and she went through
the medical procedures

1301
01:07:16,901 --> 01:07:20,122
like mastectomies and
follow on chemotherapy

1302
01:07:20,209 --> 01:07:21,863
but she wanted something more.

1303
01:07:21,950 --> 01:07:25,258
Penny launched the
Penny George Institute

1304
01:07:25,345 --> 01:07:27,086
at Allina Health System,

1305
01:07:27,173 --> 01:07:28,913
the largest health
system in the Twin Cities

1306
01:07:29,000 --> 01:07:30,698
of Minneapolis-St. Paul.

1307
01:07:30,785 --> 01:07:33,614
And it became a
regular practice then.

1308
01:07:33,701 --> 01:07:35,529
As they would say facetiously,

1309
01:07:35,616 --> 01:07:38,532
"Meditation or medication,
take your pick."

1310
01:07:38,619 --> 01:07:40,708
My most creative ideas
come out of meditation

1311
01:07:40,795 --> 01:07:43,102
because you clear
away all the clutter

1312
01:07:43,189 --> 01:07:46,192
and all of a sudden you
can see things clearly.

1313
01:07:46,279 --> 01:07:49,108
Over the years student interest
has grown tremendously.

1314
01:07:49,195 --> 01:07:50,805
I'm teaching executives now.

1315
01:07:50,892 --> 01:07:53,286
We offer a special
course in meditation

1316
01:07:53,373 --> 01:07:55,201
and it's way oversold.

1317
01:07:55,288 --> 01:07:59,030
And so it's nice to see
how much interest there is.

1318
01:07:59,118 --> 01:08:01,555
I find amongst CEOs
there's a tremendous amount

1319
01:08:01,642 --> 01:08:03,034
of interest today.

1320
01:08:03,122 --> 01:08:04,340
That never existed
10, 20 years ago.

1321
01:08:09,693 --> 01:08:12,000
Mobile devices
don't have to be a distraction.

1322
01:08:12,087 --> 01:08:13,741
They can actually
keep you centered.

1323
01:08:13,828 --> 01:08:15,177
We've rounded up some apps

1324
01:08:15,264 --> 01:08:16,570
that will help you
meditate and be mindful.

1325
01:08:20,704 --> 01:08:22,141
What causes
people to download

1326
01:08:22,228 --> 01:08:24,752
and engage with this over time?

1327
01:08:24,839 --> 01:08:26,275
Yes, so
in the early days,

1328
01:08:26,362 --> 01:08:28,103
I think people thought
we were a bit crazy.

1329
01:08:28,190 --> 01:08:30,671
Mindfulness and meditation
felt like a bit of a niche.

1330
01:08:30,758 --> 01:08:32,325
Would people really pay for it?

1331
01:08:32,412 --> 01:08:35,197
But my goodness the
world needs this.

1332
01:08:39,332 --> 01:08:41,595
People tell
me that they sit at home

1333
01:08:41,682 --> 01:08:43,336
and they let their mind go blank

1334
01:08:43,423 --> 01:08:45,120
which is what they think
they're supposed to be doing.

1335
01:08:45,207 --> 01:08:47,253
Of course our brains never
go blank and they get up

1336
01:08:47,340 --> 01:08:49,211
and they're like,
"This is not for me.

1337
01:08:49,298 --> 01:08:50,821
"It might be for that other
person who figured it out,

1338
01:08:50,908 --> 01:08:52,649
"but it's not for me."

1339
01:08:52,736 --> 01:08:55,130
So we built be Muse to really
help solve that problem.

1340
01:08:59,134 --> 01:09:01,267
Instead of
dividing and distracting,

1341
01:09:01,354 --> 01:09:03,834
some new forms of
technology have the ability

1342
01:09:03,921 --> 01:09:05,445
to calm and connect.

1343
01:09:07,186 --> 01:09:08,665
This is Muse.

1344
01:09:08,752 --> 01:09:09,797
You have sensors
here on the forehead

1345
01:09:09,884 --> 01:09:11,233
that pick up your brainwaves

1346
01:09:11,320 --> 01:09:13,366
and also sensors
behind each ear.

1347
01:09:17,152 --> 01:09:19,633
It connects wirelessly to
your smartphone or tablet

1348
01:09:19,720 --> 01:09:21,069
and then when you
slip the headband on,

1349
01:09:21,156 --> 01:09:23,289
it actually reads
your brain data

1350
01:09:23,376 --> 01:09:26,161
and translates that
into guiding sounds.

1351
01:09:26,248 --> 01:09:27,815
When you're
thinking, distracted,

1352
01:09:27,902 --> 01:09:29,295
your brain's bouncing
all over the place,

1353
01:09:29,382 --> 01:09:30,992
you hear it as windy.

1354
01:09:31,079 --> 01:09:34,300
And as you come to
clear focused attention,

1355
01:09:34,387 --> 01:09:36,302
it quiets the winds.

1356
01:09:36,389 --> 01:09:37,868
If you stay very quiet

1357
01:09:37,955 --> 01:09:39,696
you'll even hear
little birds chirping.

1358
01:09:48,792 --> 01:09:51,186
At the end of your meditation
you actually get to see

1359
01:09:51,273 --> 01:09:53,232
what your brain was
doing every moment.

1360
01:09:56,322 --> 01:09:58,672
There
are additional
guiding sounds choices

1361
01:09:58,759 --> 01:10:01,152
as well as guided
meditations on various topics

1362
01:10:01,240 --> 01:10:04,068
from leading teachers
including Deepak Chopra.

1363
01:10:06,854 --> 01:10:08,290
So I was an
early adopter of that.

1364
01:10:08,377 --> 01:10:09,987
So my boys became
interested in the Muse

1365
01:10:10,074 --> 01:10:11,859
because it's technology, period.

1366
01:10:11,946 --> 01:10:14,165
Because they are very
much of their generation.

1367
01:10:16,037 --> 01:10:17,386
But they also
actually really use it

1368
01:10:17,473 --> 01:10:19,867
and sit in it from a
mindfulness perspective.

1369
01:10:31,444 --> 01:10:34,882
I hacked into it a
little bit and into the process

1370
01:10:34,969 --> 01:10:37,058
and I just started using
it while I did my stretches

1371
01:10:37,145 --> 01:10:40,801
and doing yoga and
then doing a workout.

1372
01:10:40,888 --> 01:10:45,196
I would take my Muse on the
subway at rush hour

1373
01:10:45,284 --> 01:10:48,069
which is a chaotic situation
that frustrates a lot of people

1374
01:10:48,156 --> 01:10:49,853
and the goal was always
to try to maintain

1375
01:10:49,940 --> 01:10:51,333
some kind of calm in the chaos.

1376
01:10:53,901 --> 01:10:55,337
Put
it on like this.

1377
01:10:56,817 --> 01:10:58,122
Come in and tighten.

1378
01:10:58,209 --> 01:11:01,387
I'll often send patients
home with a Muse

1379
01:11:01,474 --> 01:11:04,128
for a couple of
weeks of practice

1380
01:11:04,215 --> 01:11:07,044
and then I have them check
back with me to discuss

1381
01:11:07,131 --> 01:11:10,047
and explore some of the things
that have come up for them.

1382
01:11:12,311 --> 01:11:13,747
Interaxon
is also looking

1383
01:11:13,834 --> 01:11:16,271
to take the Muse system
to the next level.

1384
01:11:19,100 --> 01:11:20,493
In VR experiences,

1385
01:11:20,580 --> 01:11:23,887
you create a totally
immersive experience.

1386
01:11:23,974 --> 01:11:25,324
I think a great example of this

1387
01:11:25,411 --> 01:11:28,936
is let's say you have
a fear of heights.

1388
01:11:29,023 --> 01:11:32,026
So what we can do then is
create meditation experiences

1389
01:11:32,113 --> 01:11:34,463
that allow you to work
with that fear directly.

1390
01:11:53,395 --> 01:11:54,962
What we're going
to spend some time with now

1391
01:11:55,049 --> 01:11:57,965
is talking about
difficult conversations

1392
01:11:58,052 --> 01:12:01,229
and really grounding this
conversation in some work

1393
01:12:01,316 --> 01:12:03,187
that was done out of Harvard

1394
01:12:03,274 --> 01:12:05,276
and the Harvard
Negotiation Project.

1395
01:12:06,626 --> 01:12:08,149
Tech
companies known

1396
01:12:08,236 --> 01:12:10,238
for being on the
leading edge of change

1397
01:12:10,325 --> 01:12:13,546
are also embracing mindfulness
programs for their employees.

1398
01:12:15,548 --> 01:12:19,073
The nonprofit Search Inside
Yourself Leadership Institute,

1399
01:12:19,160 --> 01:12:22,250
or SIYLI, grew out of the
Search Inside Yourself program

1400
01:12:22,337 --> 01:12:25,514
developed at Google by
Chade-Meng Tan in 2007.

1401
01:12:27,081 --> 01:12:28,387
Rich Fernandez
joined soon after.

1402
01:12:30,606 --> 01:12:33,522
It was kind of
just a quarterly offering

1403
01:12:33,609 --> 01:12:35,219
but it was getting
more and more attention

1404
01:12:35,306 --> 01:12:37,047
as mindfulness gained momentum.

1405
01:12:37,134 --> 01:12:39,223
And now we have thousands
of Google employees

1406
01:12:39,310 --> 01:12:42,444
going through Search
Inside Yourself.

1407
01:12:42,531 --> 01:12:44,838
Google then allowed
the program to be expanded

1408
01:12:44,925 --> 01:12:47,101
beyond Google employees
through SIYLI.

1409
01:12:48,929 --> 01:12:50,539
The unique approach
in Search Inside Yourself

1410
01:12:50,626 --> 01:12:53,368
is that we offer secular
science-based mindfulness

1411
01:12:53,455 --> 01:12:54,978
and emotional intelligence.

1412
01:12:55,065 --> 01:12:57,459
And we offer this as a
set of trainable skills

1413
01:12:57,546 --> 01:13:00,941
that impact both well-being
as well as performance,

1414
01:13:01,028 --> 01:13:03,073
and importantly, leadership,

1415
01:13:03,160 --> 01:13:04,858
and they get to interact
with their peers

1416
01:13:04,945 --> 01:13:07,251
in a particular way
based on our curriculum

1417
01:13:07,338 --> 01:13:09,428
so that they can actually
see some of the effects

1418
01:13:09,515 --> 01:13:12,518
this has on things
like listening,

1419
01:13:12,605 --> 01:13:15,259
building trust,
greater collaboration.

1420
01:13:17,000 --> 01:13:18,959
They exercise what we would
call mindful listening

1421
01:13:19,046 --> 01:13:21,875
which is to listen with
the intention to understand

1422
01:13:21,962 --> 01:13:24,573
rather than to react or respond.

1423
01:13:24,660 --> 01:13:28,055
It's possible to exercise
mindfulness while we walk.

1424
01:13:28,142 --> 01:13:31,624
And the sense of solidity
and connection that we have,

1425
01:13:31,711 --> 01:13:35,410
it can really be accessed
when we slow down.

1426
01:13:35,497 --> 01:13:38,065
It sounds
simple but it's not easy

1427
01:13:38,152 --> 01:13:39,632
because when you
try to pay attention

1428
01:13:39,719 --> 01:13:42,243
to what that experience
of walking is like,

1429
01:13:42,330 --> 01:13:45,594
it's very often the case that
the mind's gonna wander away

1430
01:13:45,681 --> 01:13:47,901
and the attention is
gonna be elsewhere.

1431
01:13:47,988 --> 01:13:52,035
Lost in thoughts, ideas,
and feelings, to-do lists.

1432
01:14:19,498 --> 01:14:21,500
No one I don't think
should approach mindfulness

1433
01:14:21,587 --> 01:14:26,330
or meditation as having
a specific prescription.

1434
01:14:26,417 --> 01:14:28,115
It's an invitation
for it to land

1435
01:14:28,202 --> 01:14:30,160
in the way that it
does on each person.

1436
01:14:32,598 --> 01:14:35,122
Scott Kriens
devoted part of his tech fortune

1437
01:14:35,209 --> 01:14:38,342
to creating one of the newest
retreat centers in the west,

1438
01:14:38,429 --> 01:14:42,521
the 1440 Multiversity above
Santa Cruz, California.

1439
01:14:44,610 --> 01:14:48,527
It's 20 minutes from
downtown Silicon Valley

1440
01:14:48,614 --> 01:14:52,313
and it's a 75-acre
redwood forest basically.

1441
01:14:52,400 --> 01:14:56,578
And 1440 is named because
that's the number of minutes

1442
01:14:56,665 --> 01:15:00,974
in a day and it's
about being present

1443
01:15:01,061 --> 01:15:03,454
and aware for each one of those.

1444
01:15:03,542 --> 01:15:07,284
And that's a mindfulness
task in itself.

1445
01:15:08,721 --> 01:15:11,201
If we're self-aware and
we show up authentically

1446
01:15:11,288 --> 01:15:12,638
we can build trust.

1447
01:15:12,725 --> 01:15:14,988
And if we build trust
in relationships,

1448
01:15:15,075 --> 01:15:16,729
whether it's in your
family, in your workplace,

1449
01:15:16,816 --> 01:15:21,385
in your community, between
nations, the world is better.

1450
01:15:21,472 --> 01:15:23,257
So some of the important work

1451
01:15:23,344 --> 01:15:25,172
that's made the biggest
difference in my life

1452
01:15:25,259 --> 01:15:29,045
has happened in person in
deep immersion with others

1453
01:15:29,132 --> 01:15:31,178
and that's really what
Multiversity is here

1454
01:15:31,265 --> 01:15:33,572
to invite people to experience.

1455
01:15:46,672 --> 01:15:51,546
Mindfulness
and awareness is a
basic human capability

1456
01:15:51,633 --> 01:15:55,202
that we have that we
sometimes lose track of

1457
01:15:55,289 --> 01:15:56,769
and we need to kind of get back.

1458
01:15:58,814 --> 01:16:00,686
As
mindfulness spreads,

1459
01:16:00,773 --> 01:16:03,732
one surprising place it's
emerging is in politics.

1460
01:16:05,516 --> 01:16:07,388
We're in a really
unique spot I think

1461
01:16:07,475 --> 01:16:11,392
in the country's history where
things are so hyper-partisan

1462
01:16:11,479 --> 01:16:15,526
and there's just a lot
of fear, a lot of anger.

1463
01:16:17,572 --> 01:16:19,182
I got elected to solve problems

1464
01:16:19,269 --> 01:16:20,662
and that means
working with people

1465
01:16:20,749 --> 01:16:22,533
who don't always think
the way that you do

1466
01:16:22,621 --> 01:16:26,537
and figuring out a way to
listen, deep listening,

1467
01:16:26,625 --> 01:16:29,410
to really see where
they're coming from.

1468
01:16:29,497 --> 01:16:31,281
Maybe there's something in there

1469
01:16:31,368 --> 01:16:33,675
that we can agree on and
we could work on together.

1470
01:16:35,546 --> 01:16:38,462
What first drew me to the
practice of mindfulness,

1471
01:16:38,549 --> 01:16:41,727
I grew up Catholic, I
went to Catholic school.

1472
01:16:41,814 --> 01:16:46,427
It was such a relief for
me to say I could keep that

1473
01:16:46,514 --> 01:16:48,385
and then learn this amazing,

1474
01:16:48,472 --> 01:16:50,257
develop this amazing understanding

1475
01:16:50,344 --> 01:16:53,739
of what it means to
be a human being.

1476
01:16:53,826 --> 01:16:56,263
And that was a
big relief for me.

1477
01:16:56,350 --> 01:16:58,352
And that's when I got
inspired to write the book

1478
01:16:58,439 --> 01:17:01,616
because I thought, "Wow,
this is a secular practice

1479
01:17:01,703 --> 01:17:04,227
"and so we can teach this
in our healthcare system.

1480
01:17:04,314 --> 01:17:06,273
"We can teach this
in our schools.

1481
01:17:06,360 --> 01:17:08,667
"This is healing our veterans."

1482
01:17:08,754 --> 01:17:10,799
Today Tim
is sharing his thoughts

1483
01:17:10,886 --> 01:17:13,759
on mindfulness with Sharon
Salzberg at an event

1484
01:17:13,846 --> 01:17:15,935
called Healing the
Heart of Democracy.

1485
01:17:17,763 --> 01:17:20,722
We have to
reconnect because the old ways

1486
01:17:20,809 --> 01:17:25,248
of connecting are in
many ways not working.

1487
01:17:25,335 --> 01:17:29,775
I feel like there's
a quiet revolution happening

1488
01:17:29,862 --> 01:17:31,602
in the country.

1489
01:17:31,690 --> 01:17:34,649
Not just the
growing appreciation

1490
01:17:34,736 --> 01:17:36,782
and understanding for
contemplative practices.

1491
01:17:36,869 --> 01:17:39,741
We've just got these old systems

1492
01:17:39,828 --> 01:17:42,396
that were built for a time
that no longer exists.

1493
01:17:42,483 --> 01:17:47,314
We need to all be tapping
into what's best inside of us

1494
01:17:47,401 --> 01:17:49,229
and what's most
creative inside of us

1495
01:17:49,316 --> 01:17:52,841
and it starts with, very
simply, paying attention.

1496
01:17:54,408 --> 01:17:56,279
We're very
fortunate, thank you.

1497
01:18:05,419 --> 01:18:09,249
I'm happy see you
guys, what a great crowd, hey!

1498
01:18:09,336 --> 01:18:10,467
- Hey!
- Yeah!

1499
01:18:11,991 --> 01:18:13,775
As
the movement grows,

1500
01:18:13,862 --> 01:18:16,691
it's clear mindfulness
really can be used anywhere.

1501
01:18:16,778 --> 01:18:18,911
Mindfulness has
been great for my stand-up

1502
01:18:18,998 --> 01:18:21,827
because when I feel
nervous or whatever

1503
01:18:21,914 --> 01:18:23,480
I don't have to give in to that.

1504
01:18:23,567 --> 01:18:25,221
I just have to look
at, "Oh, I'm next."

1505
01:18:25,308 --> 01:18:26,701
And be aware of what's happening

1506
01:18:26,788 --> 01:18:28,355
and then just go
up and do my thing

1507
01:18:28,442 --> 01:18:29,486
instead of spinning or
making my heart pound.

1508
01:18:29,573 --> 01:18:31,401
Anybody know about mindfulness?

1509
01:18:31,488 --> 01:18:33,273
No?

1510
01:18:33,360 --> 01:18:35,362
But what I'm excited to do now,
even take it a step further,

1511
01:18:35,449 --> 01:18:38,713
is to actually share
tidbits about mindfulness

1512
01:18:38,800 --> 01:18:42,456
without saying "I'm gonna
teach you about mindfulness."

1513
01:18:44,284 --> 01:18:45,851
And when I've been doing it
I'm realizing oh my gosh,

1514
01:18:45,938 --> 01:18:47,940
my whole life I've
been like multitasking,

1515
01:18:48,027 --> 01:18:51,378
which used to be sexy and
hip but that's so 2016,

1516
01:18:51,465 --> 01:18:52,771
because what that means

1517
01:18:52,858 --> 01:18:53,859
is you're doing
everything half-assed.

1518
01:18:54,947 --> 01:18:56,687
Do you like it?

1519
01:18:56,775 --> 01:18:58,559
Leigh's
hectic life also includes

1520
01:18:58,646 --> 01:19:01,692
being married to film and
TV star, David Koechner,

1521
01:19:01,780 --> 01:19:03,346
and raising five children.

1522
01:19:05,000 --> 01:19:06,567
Before I would look at 'em
like this where they talked

1523
01:19:06,654 --> 01:19:07,873
to my back while I
was at the computer.

1524
01:19:07,960 --> 01:19:08,917
"Uh-huh!"

1525
01:19:09,004 --> 01:19:09,918
Or I'm driving.

1526
01:19:10,005 --> 01:19:11,746
"Uh-huh, okay Junior."

1527
01:19:11,833 --> 01:19:13,661
And then all of a sudden now

1528
01:19:13,748 --> 01:19:16,272
I'm looking directly in their
eyes and they have all of me

1529
01:19:16,359 --> 01:19:17,839
and they see that
I really see them

1530
01:19:17,926 --> 01:19:19,493
and they're almost overwhelmed.

1531
01:19:19,580 --> 01:19:21,364
I can study with you.

1532
01:19:21,451 --> 01:19:23,497
My mother was mentally
ill and I kind of grew up,

1533
01:19:23,584 --> 01:19:25,325
she was locked behind her door.

1534
01:19:25,412 --> 01:19:27,240
And when I became a mom I
didn't really know what the heck

1535
01:19:27,327 --> 01:19:28,763
to do with my kids 'cause
it wasn't mirrored for me.

1536
01:19:28,850 --> 01:19:31,592
And I thought what
did I need from her?

1537
01:19:31,679 --> 01:19:34,290
What would have been my
dream is for her to see me

1538
01:19:34,377 --> 01:19:36,640
and to hear me, to
know that I mattered.

1539
01:19:36,727 --> 01:19:39,600
And from that basic principle
has been the foundation

1540
01:19:39,687 --> 01:19:42,255
of the simplicity that
parenting could be.

1541
01:19:42,342 --> 01:19:45,780
We said we would like to keep
the homeless in our prayers.

1542
01:19:45,867 --> 01:19:47,434
Leigh also
shares her insights

1543
01:19:47,521 --> 01:19:48,870
as the parenting expert

1544
01:19:48,957 --> 01:19:51,786
on Deepak Chopra's
digital platform, JIYO.

1545
01:19:56,356 --> 01:19:59,925
The two most important
things you can do as a parent

1546
01:20:00,012 --> 01:20:03,754
is to see your child
and to hear your child.

1547
01:20:03,842 --> 01:20:06,627
That's it, it's that easy.

1548
01:20:06,714 --> 01:20:10,283
And look at my fingers,
it's a peace sign.

1549
01:20:10,370 --> 01:20:12,111
If you do these two
things with your child,

1550
01:20:12,198 --> 01:20:15,897
you will raise a peaceful child
to send out into the world.

1551
01:20:15,984 --> 01:20:18,334
People have
known the experience

1552
01:20:18,421 --> 01:20:20,946
of being aware for
thousands of years

1553
01:20:21,033 --> 01:20:24,950
but it's always been a
few luminaries in society.

1554
01:20:25,037 --> 01:20:27,387
Now because of social media,

1555
01:20:27,474 --> 01:20:30,042
because of the way we
can spread information,

1556
01:20:30,129 --> 01:20:35,134
that experience which was a
privilege for a few luminaries

1557
01:20:36,396 --> 01:20:38,833
becomes available to everyone.

1558
01:20:38,920 --> 01:20:40,922
I hope you will
watch this movie,

1559
01:20:41,009 --> 01:20:42,968
"The Mindfulness Movement,"

1560
01:20:43,055 --> 01:20:46,972
that you will participate
in this movement itself.

1561
01:20:47,059 --> 01:20:52,064
We can do it together but we
can do it only by waking up

1562
01:20:53,935 --> 01:20:56,416
and being mindfully aware
of experience as it happens

1563
01:20:57,852 --> 01:21:00,899
and mindfully aware of
choices that we make.

1564
01:21:16,131 --> 01:21:18,003
It was interesting
talking with her.

1565
01:21:18,090 --> 01:21:19,874
I have a lot of material so
we'll see what comes out.

1566
01:21:19,961 --> 01:21:21,920
Well we're
gonna start the meeting

1567
01:21:22,007 --> 01:21:23,530
with some meditation first

1568
01:21:23,617 --> 01:21:25,010
and then I'm gonna ask
you another question

1569
01:21:25,097 --> 01:21:27,882
about that 'cause I'm curious.

1570
01:21:27,969 --> 01:21:29,014
Okay.

1571
01:21:29,101 --> 01:21:29,928
Should we start?

1572
01:21:31,799 --> 01:21:34,845
Mindful Magazine
editor-in-chief, Barry Boyce,

1573
01:21:34,933 --> 01:21:37,892
along with publisher Jim
Gimian got the first issue

1574
01:21:37,979 --> 01:21:40,460
onto newsstands in 2013.

1575
01:21:41,983 --> 01:21:45,030
Honestly
it felt kinda crazy

1576
01:21:45,117 --> 01:21:49,077
because who starts
a print magazine

1577
01:21:49,164 --> 01:21:52,559
in the era of of the iPhone?

1578
01:21:53,952 --> 01:21:55,779
But I think one
of the key things

1579
01:21:55,866 --> 01:22:00,871
is that even though people are
very attracted to information

1580
01:22:01,960 --> 01:22:04,571
that comes through their phones,

1581
01:22:04,658 --> 01:22:06,486
so many people have come to us

1582
01:22:06,573 --> 01:22:08,618
since we started
Mindful and said,

1583
01:22:10,185 --> 01:22:13,536
"The very fact that I see this
and that my mother sees it

1584
01:22:15,190 --> 01:22:19,238
"in the checkout line makes it
seem like an ordinary thing."

1585
01:22:20,848 --> 01:22:23,416
And that's been the mission.

1586
01:22:23,503 --> 01:22:27,072
Claire, is Allison, is
she a mindful interview

1587
01:22:27,159 --> 01:22:28,856
or a walk the talk?

1588
01:22:28,943 --> 01:22:30,249
We are hoping for her

1589
01:22:30,336 --> 01:22:31,990
to be a full interview
feature like--

1590
01:22:32,077 --> 01:22:34,079
Yeah, and
the cover shoot?

1591
01:22:34,166 --> 01:22:35,950
- Yeah.
- So she'll be on the cover.

1592
01:22:36,037 --> 01:22:37,908
One thing that
we really try to avoid

1593
01:22:37,996 --> 01:22:39,562
is what I call bliss face

1594
01:22:39,649 --> 01:22:43,914
which is just someone in
this state of ecstasy.

1595
01:22:44,002 --> 01:22:46,874
You see it a lot in
advertising around mindfulness

1596
01:22:46,961 --> 01:22:48,876
and it's really not about that.

1597
01:22:48,963 --> 01:22:52,053
Mindfulness, it can be gritty,

1598
01:22:52,140 --> 01:22:55,970
it can be celebratory,
it can be hard.

1599
01:22:56,057 --> 01:22:57,667
So the idea is
that we'll illustrate

1600
01:22:57,754 --> 01:23:00,714
each of those little
tips in a lively way

1601
01:23:00,801 --> 01:23:02,585
so that people will
get a visual hit

1602
01:23:02,672 --> 01:23:05,545
of getting outside
and finding a buddy.

1603
01:23:05,632 --> 01:23:08,113
All right,
cool, yeah, that's great.

1604
01:23:08,200 --> 01:23:10,115
The importance
of the digital side

1605
01:23:10,202 --> 01:23:14,554
is that there's just
a lot larger community
of people online

1606
01:23:15,903 --> 01:23:17,644
who are curious about
both the practices

1607
01:23:17,731 --> 01:23:20,038
and learning more
about the science.

1608
01:23:21,865 --> 01:23:23,954
If mindfulness were
just about getting a little bit

1609
01:23:24,042 --> 01:23:28,263
of relaxation and checking out,

1610
01:23:31,223 --> 01:23:33,747
floating away, then I
wouldn't care about it.

1611
01:23:33,834 --> 01:23:37,881
So you get some relaxation
which allows you to look deeper

1612
01:23:37,968 --> 01:23:42,930
and that becomes a way
of having a more direct

1613
01:23:44,149 --> 01:23:46,020
and authentic engagement
with your life

1614
01:23:46,107 --> 01:23:47,108
and with other people.

1615
01:23:52,244 --> 01:23:53,854
The bus
is ready for you.

1616
01:23:53,941 --> 01:23:55,769
I'm seeing the
bus for the first time.

1617
01:23:55,856 --> 01:23:57,553
Let's go,
let's have a look.

1618
01:23:57,640 --> 01:23:59,120
- This is--
- Check it out, for real.

1619
01:23:59,207 --> 01:24:00,121
I think the orange

1620
01:24:00,208 --> 01:24:01,079
goes with the white.

1621
01:24:03,124 --> 01:24:04,169
This is ridiculous.

1622
01:24:04,256 --> 01:24:05,170
Yeah.

1623
01:24:05,257 --> 01:24:06,171
After you, sir.

1624
01:24:08,782 --> 01:24:10,175
Thanks.

1625
01:24:10,262 --> 01:24:11,219
Hi, I'm Dan.

1626
01:24:11,306 --> 01:24:12,220
- Eddie.
- Eddie?

1627
01:24:12,307 --> 01:24:13,265
Nice to meet you, man.

1628
01:24:14,788 --> 01:24:16,006
Well basically
that whole back

1629
01:24:16,094 --> 01:24:17,878
has been turned into a suite.

1630
01:24:17,965 --> 01:24:20,663
No big deal, just
on a 10% Happier bus.

1631
01:24:20,750 --> 01:24:24,667
And 100,000 people
might be actually finding a way

1632
01:24:24,754 --> 01:24:26,930
to a practice that might
help them in some way?

1633
01:24:27,017 --> 01:24:30,543
I teamed up with one of my
favorite meditation teachers,

1634
01:24:30,630 --> 01:24:33,154
Jeff Warren, who
actually is Canadian,

1635
01:24:33,241 --> 01:24:37,550
but we did a cross-country
US tour and the goal

1636
01:24:37,637 --> 01:24:41,597
was to meet people who want
to meditate but aren't.

1637
01:24:41,684 --> 01:24:44,252
So we decided to do
this cross country tour,

1638
01:24:44,339 --> 01:24:48,082
this kinda gonzo mission
where we met people.

1639
01:24:48,169 --> 01:24:52,304
We met cops, met military
cadets, teachers, celebrities,

1640
01:24:52,391 --> 01:24:55,742
and talked to them about
what's standing in the way?

1641
01:24:55,829 --> 01:24:58,005
How do we get
through that barrier?

1642
01:24:58,092 --> 01:24:59,920
- That is is a great--
- Yes.

1643
01:25:00,007 --> 01:25:02,836
I mean this,
that's a very good question.

1644
01:25:02,923 --> 01:25:07,188
And sort of we
did a taxonomy of issues.

1645
01:25:07,275 --> 01:25:09,277
The biggest ones are I
don't have time for this.

1646
01:25:09,364 --> 01:25:10,844
I can't clear my mind.

1647
01:25:12,193 --> 01:25:13,760
This is self-indulgent.

1648
01:25:14,674 --> 01:25:15,936
I'll lose my edge.

1649
01:25:16,023 --> 01:25:18,025
People will think I look weird.

1650
01:25:18,112 --> 01:25:20,201
And consistency.

1651
01:25:21,333 --> 01:25:22,899
I started but I stopped

1652
01:25:22,986 --> 01:25:24,771
and now I can't get
back on the wagon.

1653
01:25:24,858 --> 01:25:26,120
- Oh great, cool.
- Meditation's pretty good.

1654
01:25:26,207 --> 01:25:27,904
Do I look happier?

1655
01:25:29,906 --> 01:25:31,343
Come on in here, we'll give
you some one-on-one guidance.

1656
01:25:31,430 --> 01:25:33,127
Once I started doing it,
it was clearly useful,

1657
01:25:33,214 --> 01:25:38,045
and stopping seemed masochistic
even by my own standards.

1658
01:25:39,351 --> 01:25:40,961
But for other people
it's really hard

1659
01:25:41,048 --> 01:25:42,876
to get this habit
off the ground.

1660
01:25:42,963 --> 01:25:45,966
Sounds and thoughts
and sensations, no problem.

1661
01:25:46,053 --> 01:25:48,621
You're just interested
in the breath.

1662
01:25:48,708 --> 01:25:50,144
Five to 10 minutes a day

1663
01:25:50,231 --> 01:25:52,277
is often the recommendation
for starting.

1664
01:25:52,364 --> 01:25:57,325
In our app we have a
huge program called
One Minute Counts.

1665
01:25:58,935 --> 01:26:00,328
Where even one minute
of meditation is good.

1666
01:26:00,415 --> 01:26:02,635
It's not only true
that one minute counts,

1667
01:26:02,722 --> 01:26:04,985
one second counts because
one second is all it takes

1668
01:26:05,072 --> 01:26:08,989
to break yourself
out of some trance.

1669
01:26:09,076 --> 01:26:11,905
I spent a lot of time
puzzling over this very thing.

1670
01:26:11,992 --> 01:26:14,647
All of a sudden you're not
being governed so powerfully

1671
01:26:14,734 --> 01:26:17,127
by your emotions and
urges and impulses.

1672
01:26:18,259 --> 01:26:19,782
I think that meditation

1673
01:26:19,869 --> 01:26:21,784
is the next big public
health revolution.

1674
01:26:21,871 --> 01:26:25,310
If a sizable percentage
of the population

1675
01:26:25,397 --> 01:26:27,050
is less emotionally reactive,

1676
01:26:27,137 --> 01:26:29,314
what kind of impact
would that have

1677
01:26:29,401 --> 01:26:34,406
in the classroom, in parenting
situations, in workplaces,

1678
01:26:36,016 --> 01:26:39,193
in our politics, in
our relationships.

1679
01:26:39,280 --> 01:26:41,848
This is, I think,
has the potential

1680
01:26:41,935 --> 01:26:46,200
to have a genuine
societal impact.

1681
01:27:04,218 --> 01:27:06,742
It's about
developing the art of friendship

1682
01:27:06,829 --> 01:27:08,440
toward oneself
and toward others,

1683
01:27:08,527 --> 01:27:10,703
toward all of life actually.

1684
01:27:10,790 --> 01:27:15,403
And these days I tend to
use connection as a term.

1685
01:27:15,490 --> 01:27:17,231
In
addition to mindfulness,

1686
01:27:17,318 --> 01:27:19,712
Sharon has become one
of the leading teachers

1687
01:27:19,799 --> 01:27:23,455
of a related practice called
Metta, or loving kindness.

1688
01:27:25,283 --> 01:27:27,981
I just intuitively
understood that, in a way,

1689
01:27:29,374 --> 01:27:32,899
love was what I was
seeking and that,

1690
01:27:32,986 --> 01:27:34,857
and for me and for many others,

1691
01:27:34,944 --> 01:27:38,296
that some greater degree
of love or loving kindness

1692
01:27:38,383 --> 01:27:40,820
is the secret ingredient
in mindfulness

1693
01:27:40,907 --> 01:27:42,735
In a very different way.

1694
01:27:42,822 --> 01:27:45,172
To really have an open
mind means an open heart.

1695
01:27:45,259 --> 01:27:48,349
And the way we change
how we pay attention

1696
01:27:48,436 --> 01:27:51,744
is through the silent
repetition of certain phrases.

1697
01:27:51,831 --> 01:27:53,876
The phrases are the conduit
for the heart's energy,

1698
01:27:53,963 --> 01:27:57,750
they're the vehicle that
is going to allow us

1699
01:27:57,837 --> 01:28:00,840
to be different with
ourselves and with others.

1700
01:28:06,280 --> 01:28:07,412
May I be safe.

1701
01:28:08,848 --> 01:28:09,501
Be happy.

1702
01:28:10,980 --> 01:28:11,590
Be healthy.

1703
01:28:13,853 --> 01:28:14,984
Live with ease.

1704
01:28:16,682 --> 01:28:18,945
Live with ease means in the
things of day-to-day life

1705
01:28:19,032 --> 01:28:21,904
like livelihood and family,
may it not be such a struggle.

1706
01:28:22,905 --> 01:28:24,167
May I live with ease.

1707
01:28:25,038 --> 01:28:26,213
May I be safe.

1708
01:28:27,519 --> 01:28:28,346
Be happy.

1709
01:28:30,130 --> 01:28:31,000
Be healthy.

1710
01:28:33,307 --> 01:28:34,482
Live with ease.

1711
01:28:36,049 --> 01:28:36,615
This is like the
song of the heart.

1712
01:28:45,406 --> 01:28:47,060
And all beings everywhere.

1713
01:28:48,888 --> 01:28:51,499
All people, all creatures,
all those in existence.

1714
01:28:51,586 --> 01:28:55,460
Near and far, known and unknown.

1715
01:28:55,547 --> 01:28:57,287
May all beings be safe.

1716
01:28:58,550 --> 01:28:59,377
Be happy.

1717
01:29:00,552 --> 01:29:01,422
Be healthy.

1718
01:29:02,989 --> 01:29:03,642
Live with ease.

1719
01:29:14,174 --> 01:29:15,828
It's this profound
knowing that our lives

1720
01:29:15,915 --> 01:29:18,091
have something to
do with one another

1721
01:29:18,178 --> 01:29:22,400
and the implication of that
is that everybody counts

1722
01:29:22,487 --> 01:29:24,010
and everybody matters.

1723
01:29:24,097 --> 01:29:25,490
Not everyone's gonna
be my best friend

1724
01:29:25,577 --> 01:29:27,405
but everybody matters.

1725
01:29:27,492 --> 01:29:31,017
And so what would it be
like to have a day like that

1726
01:29:31,104 --> 01:29:34,194
where we really
approached ourselves
and others in that way?

1727
01:29:34,281 --> 01:29:35,587
It's kind of a
nice thing to do

1728
01:29:35,674 --> 01:29:37,371
in the middle of
the day, isn't it?

1729
01:29:39,242 --> 01:29:41,070
BUFHA pride
on three, one-two-three!

1730
01:29:41,157 --> 01:29:42,681
BUFHA pride!

1731
01:29:48,469 --> 01:29:50,471
Allow
things to come and go.

1732
01:29:50,558 --> 01:29:52,255
But we are actually
recovering energy

1733
01:29:53,169 --> 01:29:55,563
we are cultivating calm.

1734
01:30:00,133 --> 01:30:01,613
After
helping the Chicago Bulls

1735
01:30:01,700 --> 01:30:05,225
and Los Angeles Lakers
win NBA championships,

1736
01:30:05,312 --> 01:30:06,879
George Mumford still works

1737
01:30:06,966 --> 01:30:09,272
with a variety of
athletes and teams.

1738
01:30:10,622 --> 01:30:12,275
This is what we've
been training for.

1739
01:30:12,362 --> 01:30:13,494
Manage the moment.

1740
01:30:15,365 --> 01:30:17,237
You manage this moment, the
next moment is gonna be fine.

1741
01:30:17,324 --> 01:30:19,282
Then you get into a rhythm,
you get into a flow.

1742
01:30:19,369 --> 01:30:20,893
Whatever you focus on grows.

1743
01:30:20,980 --> 01:30:22,329
So you focus on
it's gonna be great.

1744
01:30:22,416 --> 01:30:24,157
Okay, you gotta feel that,

1745
01:30:24,244 --> 01:30:26,333
you gotta be a champion
before you win a championship.

1746
01:30:26,420 --> 01:30:28,466
The wisdom
George shares also applies

1747
01:30:28,553 --> 01:30:30,642
to much more than sports.

1748
01:30:30,729 --> 01:30:32,295
I worked with
people from Yale to jail

1749
01:30:32,382 --> 01:30:33,427
locker room to boardroom.

1750
01:30:33,514 --> 01:30:35,081
For me you gotta be in pain

1751
01:30:35,168 --> 01:30:38,171
or you gotta be seeking
pursuit of excellence.

1752
01:30:38,258 --> 01:30:41,435
Either one of those. There
has to be a sense of urgency.

1753
01:30:41,522 --> 01:30:44,482
And if you don't know how
your mind-body process works,

1754
01:30:44,569 --> 01:30:46,571
then you have very little chance

1755
01:30:46,658 --> 01:30:49,922
of living to your potential.

1756
01:30:50,009 --> 01:30:52,098
If you don't know who you are,

1757
01:30:52,185 --> 01:30:53,534
you could end up being anybody.

1758
01:30:53,621 --> 01:30:54,622
And if you don't know
where you're going,

1759
01:30:54,709 --> 01:30:56,537
you could end up going anywhere.

1760
01:30:56,624 --> 01:30:57,669
The Rock's like talking
about being like the big dog.

1761
01:30:59,279 --> 01:31:00,585
And they give it all

1762
01:31:00,672 --> 01:31:02,282
It's the
joy of the moment,

1763
01:31:02,369 --> 01:31:04,502
it's the joy of doing
the thing for no reason,

1764
01:31:04,589 --> 01:31:06,199
for the thing in and of itself.

1765
01:31:06,286 --> 01:31:08,288
So we can live life that way.

1766
01:31:08,375 --> 01:31:09,942
It doesn't matter if
we're playing basketball

1767
01:31:10,029 --> 01:31:12,292
or listening to music or
speaking to a loved one.

1768
01:31:12,379 --> 01:31:14,947
That is the real
essence of this practice

1769
01:31:15,034 --> 01:31:17,210
is it has to be done
full engagement,

1770
01:31:17,297 --> 01:31:21,170
full on, full joy, full wonder.

1771
01:31:21,257 --> 01:31:22,781
And when we can
get to that point,

1772
01:31:24,478 --> 01:31:26,175
that's what it's all about.

1773
01:31:26,262 --> 01:31:27,133
Rock?

1774
01:31:27,220 --> 01:31:28,961
Yes.

1775
01:31:41,713 --> 01:31:44,454
I'd love to do a check
in today on a couple things.

1776
01:31:44,542 --> 01:31:46,369
One is the app. I'd also...

1777
01:31:46,456 --> 01:31:48,502
We really like the kids
to prove to themselves

1778
01:31:48,589 --> 01:31:50,504
that they can do everything

1779
01:31:50,591 --> 01:31:53,246
because that gives them an
intrinsic sense of self-worth.

1780
01:31:53,333 --> 01:31:55,335
When Jewel
was a homeless teenager,

1781
01:31:55,422 --> 01:31:59,121
she created her own mindfulness
techniques to survive.

1782
01:31:59,208 --> 01:32:01,036
Now she works with at-risk teens

1783
01:32:01,123 --> 01:32:03,169
through her Jewel
Never Broken program

1784
01:32:03,256 --> 01:32:06,520
at the Inspiring Children
Foundation in Las Vegas,

1785
01:32:06,607 --> 01:32:08,522
co-founded by Ryan Wolfington.

1786
01:32:08,609 --> 01:32:11,656
We actually give
them opportunities to struggle.

1787
01:32:11,743 --> 01:32:14,223
Do you guys wanna give
an update on the app?

1788
01:32:14,310 --> 01:32:17,183
Sure, yeah so we have--

1789
01:32:17,270 --> 01:32:20,142
They run
the foundation, they
run the website,

1790
01:32:20,229 --> 01:32:22,623
they do the fundraising,
they do the video editing,

1791
01:32:22,710 --> 01:32:24,233
they do the marketing.

1792
01:32:25,365 --> 01:32:27,149
We teach them and guide them

1793
01:32:27,236 --> 01:32:29,108
but really they're given
the task of problem solving

1794
01:32:29,195 --> 01:32:30,457
and proving to themselves

1795
01:32:30,544 --> 01:32:32,764
that they can creatively
problem solve.

1796
01:32:32,851 --> 01:32:35,462
And when they are resilient,
when they're tenacious,

1797
01:32:35,549 --> 01:32:38,726
when they stay with it, that
there's tremendous reward.

1798
01:32:38,813 --> 01:32:41,033
On top of project
driven learning,

1799
01:32:41,120 --> 01:32:43,035
we give them a
psychology for life.

1800
01:32:43,122 --> 01:32:45,080
To be the observer
of their thoughts,

1801
01:32:45,167 --> 01:32:48,214
to understand that not all
thoughts and feelings are facts,

1802
01:32:48,301 --> 01:32:50,651
to check them, that they
can choose which thoughts

1803
01:32:50,738 --> 01:32:52,871
and feelings to engage in,

1804
01:32:55,482 --> 01:32:59,051
to live mindfully, to
live with vulnerability,

1805
01:32:59,138 --> 01:33:02,271
to live their values, to
notice when they're not,

1806
01:33:02,358 --> 01:33:05,535
and to adjust, and to
self-correct with kindness.

1807
01:33:07,668 --> 01:33:10,628
These kids live with
a lot of courage.

1808
01:33:12,760 --> 01:33:14,544
It's inspiring to see.

1809
01:33:14,632 --> 01:33:16,459
Graduates of the
Jewel Never Broken program

1810
01:33:16,546 --> 01:33:18,505
have gone on to top universities

1811
01:33:18,592 --> 01:33:21,726
including Stanford,
Princeton, and Harvard.

1812
01:33:21,813 --> 01:33:25,251
K through 12 schools are
also adopting the program.

1813
01:33:25,338 --> 01:33:27,383
So I thought it would
be nice to do a check-in

1814
01:33:27,470 --> 01:33:29,211
and just see if
anybody feels compelled

1815
01:33:29,298 --> 01:33:31,605
to talk about what thoughts
they've been observing

1816
01:33:31,692 --> 01:33:33,215
that might be troubling them

1817
01:33:33,302 --> 01:33:35,130
or thoughts that they've
been able to overcome.

1818
01:33:35,217 --> 01:33:36,828
Well I was really
struggling with a variety

1819
01:33:36,915 --> 01:33:38,612
of different things especially
with my relationship

1820
01:33:38,699 --> 01:33:40,440
with my dad.

1821
01:33:40,527 --> 01:33:42,311
He struggled with depression
and suicidal thoughts

1822
01:33:42,398 --> 01:33:45,575
and stuff and sometimes
he would tell me,

1823
01:33:45,663 --> 01:33:47,447
"You make me want to die.

1824
01:33:47,534 --> 01:33:48,927
Like "you're the reason
that I'm in all this pain."

1825
01:33:49,014 --> 01:33:51,277
And that was really
tough for me to handle

1826
01:33:51,364 --> 01:33:53,758
because it wasn't
only him saying it,

1827
01:33:53,845 --> 01:33:57,762
it was a belief that I had held
in my mind for a long time.

1828
01:33:57,849 --> 01:33:59,764
I tried to take
my own life twice

1829
01:33:59,851 --> 01:34:02,288
and I would write down every
single negative thought

1830
01:34:02,375 --> 01:34:04,333
and feeling that I
would get in one column

1831
01:34:04,420 --> 01:34:06,161
and I would call it the lies.

1832
01:34:06,248 --> 01:34:07,641
And then in the next
column I would write down

1833
01:34:07,728 --> 01:34:10,426
what I knew within
myself to be true.

1834
01:34:10,513 --> 01:34:13,734
So that was kind of my first
mindfulness experience.

1835
01:34:13,821 --> 01:34:16,215
As we talk about a
lot, we're not our thoughts,

1836
01:34:16,302 --> 01:34:18,696
we're the observers
of our thoughts...

1837
01:34:18,783 --> 01:34:20,436
Jewel's
Never Broken philosophy

1838
01:34:20,523 --> 01:34:23,265
came from another
trying time in her life.

1839
01:34:23,352 --> 01:34:25,833
After her initial success
as a recording artist,

1840
01:34:25,920 --> 01:34:28,575
and while her mom
was also her manager,

1841
01:34:28,662 --> 01:34:32,535
Jewel discovered she was
millions of dollars in debt.

1842
01:34:32,622 --> 01:34:36,670
I realized I
was broke, and in debt,

1843
01:34:36,757 --> 01:34:38,541
and that my mom isn't at
all who I thought she was

1844
01:34:38,628 --> 01:34:39,673
when I was in my 30s.

1845
01:34:39,760 --> 01:34:40,761
It was a really big blow.

1846
01:34:42,284 --> 01:34:43,808
And it hit me
really, really hard.

1847
01:34:45,940 --> 01:34:48,508
I was walking by a mirror
one day at my house

1848
01:34:48,595 --> 01:34:51,424
and I remembered this
allegory of the golden statue.

1849
01:34:52,904 --> 01:34:54,819
A warring tribe was
coming to a village.

1850
01:34:54,906 --> 01:34:58,170
They decided to cover
their golden statue in mud.

1851
01:34:58,257 --> 01:34:59,824
The warring tribe came and went.

1852
01:34:59,911 --> 01:35:02,174
The village forgot the
value of this golden statue

1853
01:35:02,261 --> 01:35:04,829
until one day it rained
and the gold was revealed.

1854
01:35:04,916 --> 01:35:06,744
I remembered that allegory

1855
01:35:06,831 --> 01:35:10,791
and it made me perceive
myself in a different way.

1856
01:35:10,878 --> 01:35:13,359
I decided to approach
myself not from the premise

1857
01:35:13,446 --> 01:35:15,622
that I was broken
and I had to be fixed

1858
01:35:15,709 --> 01:35:20,714
but instead from the premise
that a soul can't be broken.

1859
01:35:21,802 --> 01:35:23,369
I existed perfectly at all times

1860
01:35:23,456 --> 01:35:27,286
but I was covered in
generations of hurt.

1861
01:35:28,678 --> 01:35:30,376
And I really more
than fix myself,

1862
01:35:30,463 --> 01:35:33,596
I had to do an archaeological
dig back to myself.

1863
01:35:33,683 --> 01:35:35,381
And when I approached
things that way,

1864
01:35:35,468 --> 01:35:36,861
healing happened a lot quicker.

1865
01:35:38,471 --> 01:35:40,299
My number one job was
gonna be having to learn

1866
01:35:40,386 --> 01:35:42,214
how to be a whole happy person

1867
01:35:42,301 --> 01:35:44,346
and that I would dedicate
as much of my time

1868
01:35:44,433 --> 01:35:46,827
and my resources to that
as I did the pursuit

1869
01:35:46,914 --> 01:35:47,872
of being a musician.

1870
01:35:53,660 --> 01:35:56,315
Thank you, guys, I'm
humbled, thank you.

1871
01:36:01,973 --> 01:36:04,366
So mindfulness
is a kind of invitation

1872
01:36:04,453 --> 01:36:05,846
to savor the present moment,

1873
01:36:05,933 --> 01:36:07,979
not to exchange it for
some better moment.

1874
01:36:09,545 --> 01:36:12,418
And the more you are
living in this moment,

1875
01:36:12,505 --> 01:36:14,637
the more the next moment
is colored differently

1876
01:36:14,724 --> 01:36:16,422
because you've shown
up for this one.

1877
01:36:16,509 --> 01:36:18,641
So that could actually
change the future.

1878
01:36:18,728 --> 01:36:20,905
And in fact, that's the only
way to change the future,

1879
01:36:20,992 --> 01:36:23,908
is by changing how
willing you'll be,

1880
01:36:23,995 --> 01:36:26,040
you are to be in
the present moment.

1881
01:36:30,523 --> 01:36:32,786
Just get it in your
mind you're gonna do it.

1882
01:36:32,873 --> 01:36:35,441
And once you start
seeing the benefits of it

1883
01:36:35,528 --> 01:36:37,443
and you like the way you act,

1884
01:36:37,530 --> 01:36:39,924
you like the way
you handle problems,

1885
01:36:40,011 --> 01:36:42,491
you see the difference
in the world.

1886
01:36:42,578 --> 01:36:45,799
You'll be inspired, you'll
see things happening,

1887
01:36:45,886 --> 01:36:49,542
and you'll want that
to be your way of life.

1888
01:36:49,629 --> 01:36:52,588
So I'd
say mindfulness isn't
just to get relaxed

1889
01:36:52,675 --> 01:36:56,810
and to be calm, it's really
about cultivating wisdom

1890
01:36:56,897 --> 01:36:59,465
so that we eradicate
or alleviate suffering.

1891
01:37:00,901 --> 01:37:02,685
This is how
social change happens.

1892
01:37:02,772 --> 01:37:05,645
When we start being more
compassionate and kind,

1893
01:37:05,732 --> 01:37:08,691
connected to ourselves,
more self-aware,

1894
01:37:08,778 --> 01:37:11,738
these changes will
impact every single thing

1895
01:37:11,825 --> 01:37:13,305
we're a part of.

1896
01:37:13,392 --> 01:37:15,437
And in this way,
society can change.

1897
01:37:17,004 --> 01:37:20,051
I think a
critical mass of people

1898
01:37:21,095 --> 01:37:23,619
who are living in awareness

1899
01:37:23,706 --> 01:37:26,666
and where they're aware
of the choices they make

1900
01:37:26,753 --> 01:37:30,670
will automatically
create a better world.

1901
01:38:03,790 --> 01:38:08,751
♪ If I could tell the
world just one thing ♪

1902
01:38:10,362 --> 01:38:14,801
♪ It would be that
we're all okay ♪

1903
01:38:16,672 --> 01:38:21,677
♪ And not to worry 'cause
worry is wasteful ♪

1904
01:38:23,288 --> 01:38:27,640
♪ And useless in
times like these ♪

1905
01:38:29,816 --> 01:38:33,211
♪ I won't be made useless ♪

1906
01:38:33,298 --> 01:38:37,780
♪ I won't be made
idle with despair ♪

1907
01:38:37,867 --> 01:38:41,610
♪ I'll gather myself
around my faith ♪

1908
01:38:41,697 --> 01:38:46,702
♪ For light does the
darkness most fear ♪

1909
01:38:47,834 --> 01:38:51,403
♪ My hands are small I know ♪

1910
01:38:51,490 --> 01:38:55,755
♪ But they're not
yours they are my own ♪

1911
01:38:55,842 --> 01:39:00,238
♪ They're not yours
they are my own ♪

1912
01:39:00,325 --> 01:39:05,330
♪ We are never broken ♪

1913
01:39:06,679 --> 01:39:10,465
♪ Poverty stole
your golden shoes ♪

1914
01:39:11,814 --> 01:39:15,993
♪ But did not steal
your laughter ♪

1915
01:39:17,255 --> 01:39:20,693
♪ Heartache came to visit me ♪

1916
01:39:20,780 --> 01:39:24,610
♪ But I knew it was
not ever after ♪

1917
01:39:24,697 --> 01:39:28,701
♪ We will fight
not out of spite ♪

1918
01:39:28,788 --> 01:39:32,922
♪ Just 'cause someone must
stand up for what's right ♪

1919
01:39:33,010 --> 01:39:37,623
♪ 'Cause where there's
a man who has no voice ♪

1920
01:39:37,710 --> 01:39:41,844
♪ There ours will go singing ♪

1921
01:39:41,931 --> 01:39:46,197
♪ My hands are small I know ♪

1922
01:39:46,284 --> 01:39:50,462
♪ They're not yours
they are my own ♪

1923
01:39:50,549 --> 01:39:54,814
♪ They're not yours
they are my own ♪

1924
01:39:54,901 --> 01:39:59,384
♪ And I am never broken ♪

1925
01:39:59,471 --> 01:40:03,953
♪ 'Cause in the end ♪

1926
01:40:04,041 --> 01:40:09,046
♪ Only kindness matters ♪

1927
01:40:10,090 --> 01:40:15,400
♪ In the end only
kindness matters ♪