how many of you have ever lost your mind I got quite a few hints there thank you
I got quite a few hints there thank you
I got quite a few hints there thank you so much to the brave souls already
so much to the brave souls already
so much to the brave souls already willing to have acknowledged losing your
willing to have acknowledged losing your
willing to have acknowledged losing your mind some of the rest of you might have
mind some of the rest of you might have
mind some of the rest of you might have been wondering what on earth i was
been wondering what on earth i was
been wondering what on earth i was actually asking about so let me clarify
actually asking about so let me clarify
actually asking about so let me clarify i was not referring to the stereotypical
i was not referring to the stereotypical
i was not referring to the stereotypical glib way that some people use to refer
glib way that some people use to refer
glib way that some people use to refer to mental illness i actually meant
to mental illness i actually meant
to mental illness i actually meant something quite different so let me
something quite different so let me
something quite different so let me clarify even further by asking you to
clarify even further by asking you to
clarify even further by asking you to additional questions by a show of hands
additional questions by a show of hands
additional questions by a show of hands who has ever said or done something mean
who has ever said or done something mean
who has ever said or done something mean or ugly or unwise in the heat of the
or ugly or unwise in the heat of the
or ugly or unwise in the heat of the moment maybe something you later
moment maybe something you later
moment maybe something you later regretted or felt embarrassed about be
regretted or felt embarrassed about be
regretted or felt embarrassed about be honest keep your hands up for a moment
honest keep your hands up for a moment
honest keep your hands up for a moment and take a look around that looks like
and take a look around that looks like
and take a look around that looks like almost all the hands up in the air thank
almost all the hands up in the air thank
almost all the hands up in the air thank you and one more question by another
you and one more question by another
you and one more question by another show of hands how many of you have ever
show of hands how many of you have ever
show of hands how many of you have ever posted something online in the heat of
posted something online in the heat of
posted something online in the heat of the moment maybe something you later
the moment maybe something you later
the moment maybe something you later regretted or even deleted be honest okay
regretted or even deleted be honest okay
regretted or even deleted be honest okay few years without there thank you so
few years without there thank you so
few years without there thank you so much to everyone willing to acknowledge
much to everyone willing to acknowledge
much to everyone willing to acknowledge these instances of losing your mind if
these instances of losing your mind if
these instances of losing your mind if you notice i had my hand raised to are
you notice i had my hand raised to are
you notice i had my hand raised to are you interested in reducing the chances
you interested in reducing the chances
you interested in reducing the chances of losing your mind in the future yes
of losing your mind in the future yes
of losing your mind in the future yes excellent that’s what I’ll be talking
excellent that’s what I’ll be talking
excellent that’s what I’ll be talking about this evening in fact I’m going to
about this evening in fact I’m going to
about this evening in fact I’m going to ask you to commit to a practice an
ask you to commit to a practice an
ask you to commit to a practice an action that will help improve your
action that will help improve your
action that will help improve your ability to respond wisely instead of
ability to respond wisely instead of
ability to respond wisely instead of reacting impulsively we’re losing your
reacting impulsively we’re losing your
reacting impulsively we’re losing your mind I’m going to ask you to meditate
mind I’m going to ask you to meditate
mind I’m going to ask you to meditate actually let’s get started right now for
actually let’s get started right now for
actually let’s get started right now for the next few moments tune into all the
the next few moments tune into all the
the next few moments tune into all the sensations of your own breath you can
sensations of your own breath you can
sensations of your own breath you can close your eyes for this if you like or
close your eyes for this if you like or
close your eyes for this if you like or keep them open however you feel most
keep them open however you feel most
keep them open however you feel most comfortable notice the rise and fall of
comfortable notice the rise and fall of
comfortable notice the rise and fall of your chest and belly with every
your chest and belly with every
your chest and belly with every inhalation and exhalation notice the
inhalation and exhalation notice the
inhalation and exhalation notice the sensation of air moving in and out
sensation of air moving in and out
sensation of air moving in and out through your nose or your mouth see if
through your nose or your mouth see if
through your nose or your mouth see if you can even tune in to the sound of
you can even tune in to the sound of
you can even tune in to the sound of your own breath as air moves in and out
your own breath as air moves in and out
your own breath as air moves in and out of your own body if your mind has
of your own body if your mind has
of your own body if your mind has wandered off and gotten distracted
wandered off and gotten distracted
wandered off and gotten distracted that’s fine our minds all do that from
that’s fine our minds all do that from
that’s fine our minds all do that from time to time respectfully notice where
time to time respectfully notice where
time to time respectfully notice where it’s gone and gently bring your
it’s gone and gently bring your
it’s gone and gently bring your attention back to your breath I’m going
attention back to your breath I’m going
attention back to your breath I’m going to invite you now to say a mantra
to invite you now to say a mantra
to invite you now to say a mantra silently to yourself with every breath
silently to yourself with every breath
silently to yourself with every breath as you inhale say I am here and as you
as you inhale say I am here and as you
as you inhale say I am here and as you exhale say in this moment breathing in I
exhale say in this moment breathing in I
exhale say in this moment breathing in I am here breathing out in this moment I
am here in this moment excellent let
am here in this moment excellent let your attention broaden back out now to
your attention broaden back out now to
your attention broaden back out now to the whole theater gently open your eyes
the whole theater gently open your eyes
the whole theater gently open your eyes if you’ve had them closed we just
if you’ve had them closed we just
if you’ve had them closed we just meditated together how awesome this is a
meditated together how awesome this is a
meditated together how awesome this is a room full of over 300 people thank you i
room full of over 300 people thank you i
room full of over 300 people thank you i feel very honored to have meditated with
feel very honored to have meditated with
feel very honored to have meditated with all of you as you can see meditation is
all of you as you can see meditation is
all of you as you can see meditation is a practice that is available to us in
a practice that is available to us in
a practice that is available to us in any moment what we just did involved a
any moment what we just did involved a
any moment what we just did involved a few techniques common to mindfulness
few techniques common to mindfulness
few techniques common to mindfulness meditation mindfulness is the
meditation mindfulness is the
meditation mindfulness is the intentional practice of anchoring
intentional practice of anchoring
intentional practice of anchoring ourselves in the current moment we just
ourselves in the current moment we just
ourselves in the current moment we just used our breath and a simple mantra
used our breath and a simple mantra
used our breath and a simple mantra as anchors for our attention as we
as anchors for our attention as we
as anchors for our attention as we meditated together when we are being
meditated together when we are being
meditated together when we are being mindful we are not only of experiencing
mindful we are not only of experiencing
mindful we are not only of experiencing our own thoughts emotions and body
our own thoughts emotions and body
our own thoughts emotions and body sensations but we’re also observing them
sensations but we’re also observing them
sensations but we’re also observing them from a standpoint of curiosity
from a standpoint of curiosity
from a standpoint of curiosity acceptance and compassion let me take a
acceptance and compassion let me take a
acceptance and compassion let me take a moment now to share with you the
moment now to share with you the
moment now to share with you the background story of this TED talk in
background story of this TED talk in
background story of this TED talk in 2016 there were several months in a row
2016 there were several months in a row
2016 there were several months in a row where it seemed like we were being
where it seemed like we were being
where it seemed like we were being bombarded by news of absolutely horrific
bombarded by news of absolutely horrific
bombarded by news of absolutely horrific events unfolding across our country
events unfolding across our country
events unfolding across our country there were alarming reports and even
there were alarming reports and even
there were alarming reports and even videos of excessive force being used by
videos of excessive force being used by
videos of excessive force being used by authorities against unarmed people of
authorities against unarmed people of
authorities against unarmed people of color news and social media lit up with
color news and social media lit up with
color news and social media lit up with reactions to this some helpful and
reactions to this some helpful and
reactions to this some helpful and constructive others ugly and downright
constructive others ugly and downright
constructive others ugly and downright hateful I had started blogging early
hateful I had started blogging early
hateful I had started blogging early last year and thought to myself I’m a
last year and thought to myself I’m a
last year and thought to myself I’m a clinical psychologist I need to say
clinical psychologist I need to say
clinical psychologist I need to say something about this but the words would
something about this but the words would
something about this but the words would not come then game the news of the
not come then game the news of the
not come then game the news of the deadliest shooting in US history at a
deadliest shooting in US history at a
deadliest shooting in US history at a gay nightclub in orlando florida again
gay nightclub in orlando florida again
gay nightclub in orlando florida again news and social media lit up with
news and social media lit up with
news and social media lit up with reactions to this horrific event and
reactions to this horrific event and
reactions to this horrific event and again i thought to myself i need to say
again i thought to myself i need to say
again i thought to myself i need to say something about this but the words would
something about this but the words would
something about this but the words would not come soon after came the news of
not come soon after came the news of
not come soon after came the news of five police officers shot and killed
five police officers shot and killed
five police officers shot and killed during an otherwise peaceful protest
during an otherwise peaceful protest
during an otherwise peaceful protest march in dallas texas the city that has
march in dallas texas the city that has
march in dallas texas the city that has been my home for over 14 years like so
been my home for over 14 years like so
been my home for over 14 years like so many others I was overwhelmed by shock
many others I was overwhelmed by shock
many others I was overwhelmed by shock and sadness and confusion about these
and sadness and confusion about these
and sadness and confusion about these devastating losses of life and the deep
devastating losses of life and the deep
devastating losses of life and the deep prejudices that seemed to drive them I
prejudices that seemed to drive them I
prejudices that seemed to drive them I was also deeply concerned about this
was also deeply concerned about this
was also deeply concerned about this culture of ugliness that was being
culture of ugliness that was being
culture of ugliness that was being fueled online it seemed as if our modern
fueled online it seemed as if our modern
fueled online it seemed as if our modern world of instant
world of instant
world of instant easy reactions was making these terrible
easy reactions was making these terrible
easy reactions was making these terrible situations even worse I finally had
situations even worse I finally had
situations even worse I finally had something to say I wrote a blog post
something to say I wrote a blog post
something to say I wrote a blog post that became the inspiration for this TED
that became the inspiration for this TED
that became the inspiration for this TED talk my words did not come in the form
talk my words did not come in the form
talk my words did not come in the form of a cure for racism or homophobia or
of a cure for racism or homophobia or
of a cure for racism or homophobia or gun violence I wish I had the answers to
gun violence I wish I had the answers to
gun violence I wish I had the answers to those problems instead I issued the same
those problems instead I issued the same
those problems instead I issued the same call of action that I put to you today
call of action that I put to you today
call of action that I put to you today please for your own well-being and the
please for your own well-being and the
please for your own well-being and the greater good of humankind commit to the
greater good of humankind commit to the
greater good of humankind commit to the practice of responding wisely instead of
practice of responding wisely instead of
practice of responding wisely instead of reacting impulsively commit to learn how
reacting impulsively commit to learn how
reacting impulsively commit to learn how to integrate with your emotions with
to integrate with your emotions with
to integrate with your emotions with your wisdom to do this please meditate
to learn more about our emotions let’s
to learn more about our emotions let’s take a little trip into our brains hello
take a little trip into our brains hello
take a little trip into our brains hello brain brain imaging researchers have let
brain brain imaging researchers have let
brain brain imaging researchers have let us know some fascinating things for
us know some fascinating things for
us know some fascinating things for example when we experience intense
example when we experience intense
example when we experience intense negative emotions we literally lose our
negative emotions we literally lose our
negative emotions we literally lose our minds or part of them anyway when we
minds or part of them anyway when we
minds or part of them anyway when we experience intense negative emotions the
experience intense negative emotions the
experience intense negative emotions the prefrontal cortex area of our brain
prefrontal cortex area of our brain
prefrontal cortex area of our brain which is right behind our forehead goes
which is right behind our forehead goes
which is right behind our forehead goes partially offline now this is
partially offline now this is
partially offline now this is interesting to think about because our
interesting to think about because our
interesting to think about because our prefrontal cortex is responsible for
prefrontal cortex is responsible for
prefrontal cortex is responsible for functions so important they’re called
functions so important they’re called
functions so important they’re called our executive functions things like
our executive functions things like
our executive functions things like planning reasoning and anticipating
planning reasoning and anticipating
planning reasoning and anticipating consequences oh what does it mean when
consequences oh what does it mean when
consequences oh what does it mean when the planning reasoning part of our brain
the planning reasoning part of our brain
the planning reasoning part of our brain goes offline well other parts of our
goes offline well other parts of our
goes offline well other parts of our brain become more active please meet
brain become more active please meet
brain become more active please meet your amygdala the amygdala is a small
your amygdala the amygdala is a small
your amygdala the amygdala is a small lima bean sized region of our brain that
lima bean sized region of our brain that
lima bean sized region of our brain that is responsible for most of our biggest
is responsible for most of our biggest
is responsible for most of our biggest negative
negative
negative emotions think fear anger and rage when
emotions think fear anger and rage when
emotions think fear anger and rage when we are triggered into a highly emotional
we are triggered into a highly emotional
we are triggered into a highly emotional state our amygdala goes into overdrive
this isn’t necessarily a bad thing as
this isn’t necessarily a bad thing as human beings we are hard-wired for
human beings we are hard-wired for
human beings we are hard-wired for emotions we need our emotions for
emotions we need our emotions for
emotions we need our emotions for example in the midst of a
example in the midst of a
example in the midst of a life-threatening crisis like meeting
life-threatening crisis like meeting
life-threatening crisis like meeting this cute little mountain lion on our
this cute little mountain lion on our
this cute little mountain lion on our hike our intense emotions can offer us
hike our intense emotions can offer us
hike our intense emotions can offer us information that is vital to our very
information that is vital to our very
information that is vital to our very survival in non life-threatening
survival in non life-threatening
survival in non life-threatening situations our emotions can still offer
situations our emotions can still offer
situations our emotions can still offer information that is helpful to us in
information that is helpful to us in
information that is helpful to us in figuring out how to move forward take a
figuring out how to move forward take a
figuring out how to move forward take a moment to think about how you felt when
moment to think about how you felt when
moment to think about how you felt when you learned of the tragedies I mentioned
you learned of the tragedies I mentioned
you learned of the tragedies I mentioned a few moments ago as you recall those
a few moments ago as you recall those
a few moments ago as you recall those events you might even be feeling some
events you might even be feeling some
events you might even be feeling some emotions right now if we constructively
emotions right now if we constructively
emotions right now if we constructively tap into these kinds of emotions they
tap into these kinds of emotions they
tap into these kinds of emotions they can offer us helpful guidance on how to
can offer us helpful guidance on how to
can offer us helpful guidance on how to grieve make meaning and make changes to
grieve make meaning and make changes to
grieve make meaning and make changes to move forward what happened so if we
move forward what happened so if we
move forward what happened so if we react impulsively in the heat of the
react impulsively in the heat of the
react impulsively in the heat of the moment when our lives are not in
moment when our lives are not in
moment when our lives are not in immediate jeopardy these are the moments
immediate jeopardy these are the moments
immediate jeopardy these are the moments when we can get ourselves into some
when we can get ourselves into some
when we can get ourselves into some trouble how likely are you to make wise
trouble how likely are you to make wise
trouble how likely are you to make wise informed decisions when the reasoning
informed decisions when the reasoning
informed decisions when the reasoning planning part of your brain is not
planning part of your brain is not
planning part of your brain is not accessible for most of us that answer is
accessible for most of us that answer is
accessible for most of us that answer is painfully clear right in those moments
painfully clear right in those moments
painfully clear right in those moments we are more likely to make impulsive
we are more likely to make impulsive
we are more likely to make impulsive choices that we will regret later when
choices that we will regret later when
choices that we will regret later when the rest of our brain comes back online
the rest of our brain comes back online
the rest of our brain comes back online we do best when we allow our emotions to
we do best when we allow our emotions to
we do best when we allow our emotions to integrate with our brains other
integrate with our brains other
integrate with our brains other functions this gives us the chance to
functions this gives us the chance to
functions this gives us the chance to respond with wisdom dignity and poise so
respond with wisdom dignity and poise so
respond with wisdom dignity and poise so how do we work on the practice of
how do we work on the practice of
how do we work on the practice of responding wisely an important start is
responding wisely an important start is
responding wisely an important start is recognizing there’s a difference between
recognizing there’s a difference between
recognizing there’s a difference between a reaction and a response a reaction is
a reaction and a response a reaction is
a reaction and a response a reaction is quick and emotion based it’s a bit like
quick and emotion based it’s a bit like
quick and emotion based it’s a bit like drinking that cup of instant coffee it’s
drinking that cup of instant coffee it’s
drinking that cup of instant coffee it’s ready in a snap and there’s definitely a
ready in a snap and there’s definitely a
ready in a snap and there’s definitely a time and a place for it but most of us
time and a place for it but most of us
time and a place for it but most of us are not going to feel very fulfilled
are not going to feel very fulfilled
are not going to feel very fulfilled drinking that all day every day a
drinking that all day every day a
drinking that all day every day a response on the other hand is slower
response on the other hand is slower
response on the other hand is slower more like that cup of freshly brewed
more like that cup of freshly brewed
more like that cup of freshly brewed coffee hopefully made from freshly
coffee hopefully made from freshly
coffee hopefully made from freshly ground beans the addition of time allows
ground beans the addition of time allows
ground beans the addition of time allows our emotions to brew with our knowledge
our emotions to brew with our knowledge
our emotions to brew with our knowledge and our wisdom it turns out that one of
and our wisdom it turns out that one of
and our wisdom it turns out that one of the most effective ways to improve our
the most effective ways to improve our
the most effective ways to improve our ability to respond wisely is meditation
ability to respond wisely is meditation
ability to respond wisely is meditation yes meditation brain imaging researchers
yes meditation brain imaging researchers
yes meditation brain imaging researchers have also let us know that meditating on
have also let us know that meditating on
have also let us know that meditating on a regular basis increases the number of
a regular basis increases the number of
a regular basis increases the number of neural connections between our
neural connections between our
neural connections between our prefrontal cortex which is that thinking
prefrontal cortex which is that thinking
prefrontal cortex which is that thinking reasoning part of our brain and other
reasoning part of our brain and other
reasoning part of our brain and other parts of our brain responsible for very
parts of our brain responsible for very
parts of our brain responsible for very important functions things like
important functions things like
important functions things like attention focus cognitive flexibility
attention focus cognitive flexibility
attention focus cognitive flexibility learning memory emotional regulation
learning memory emotional regulation
learning memory emotional regulation compassion empathy and the ability to
compassion empathy and the ability to
compassion empathy and the ability to see other perspectives well that’s
see other perspectives well that’s
see other perspectives well that’s pretty cool right who wouldn’t want to
pretty cool right who wouldn’t want to
pretty cool right who wouldn’t want to boost those abilities as a psychologist
boost those abilities as a psychologist
boost those abilities as a psychologist I prescribe mindfulness meditation to
I prescribe mindfulness meditation to
I prescribe mindfulness meditation to all of my patients because there is now
all of my patients because there is now
all of my patients because there is now a robust body of research showing the
a robust body of research showing the
a robust body of research showing the benefits to our mental health including
benefits to our mental health including
benefits to our mental health including for things like depression anxiety
for things like depression anxiety
for things like depression anxiety trauma and ADHD I also practice what I
trauma and ADHD I also practice what I
trauma and ADHD I also practice what I preach and I meditate almost every day
preach and I meditate almost every day
preach and I meditate almost every day usually twice a day if I can on
usually twice a day if I can on
usually twice a day if I can on no no I can let you know that meditation
no no I can let you know that meditation
no no I can let you know that meditation has helped me navigate through some
has helped me navigate through some
has helped me navigate through some rough patches in my own life now
rough patches in my own life now
rough patches in my own life now meditation cannot totally prevent you or
meditation cannot totally prevent you or
meditation cannot totally prevent you or me from losing our minds and flying off
me from losing our minds and flying off
me from losing our minds and flying off the handle but it can help decrease the
the handle but it can help decrease the
the handle but it can help decrease the likelihood of that happening and
likelihood of that happening and
likelihood of that happening and decrease the intensity when it does
there may be some of you out there right
there may be some of you out there right now thinking to yourself that meditation
now thinking to yourself that meditation
now thinking to yourself that meditation is just too out there or whoo-whoo for
is just too out there or whoo-whoo for
is just too out there or whoo-whoo for you I’ve seen some of the skeptical
you I’ve seen some of the skeptical
you I’ve seen some of the skeptical glances coming up here and I respect
glances coming up here and I respect
glances coming up here and I respect that I was raised by two research
that I was raised by two research
that I was raised by two research scientists an astrophysicist and a
scientists an astrophysicist and a
scientists an astrophysicist and a microbiologist so even though I’ve been
microbiologist so even though I’ve been
microbiologist so even though I’ve been meditating almost every day for several
meditating almost every day for several
meditating almost every day for several years now it still feels a little woowoo
years now it still feels a little woowoo
years now it still feels a little woowoo to me I choose to lean into those woohoo
to me I choose to lean into those woohoo
to me I choose to lean into those woohoo feelings and meditate anyway for two
feelings and meditate anyway for two
feelings and meditate anyway for two reasons one the scientific evidence is
reasons one the scientific evidence is
reasons one the scientific evidence is quite clear and to the beneficial
quite clear and to the beneficial
quite clear and to the beneficial effects in my life are quite noticeable
effects in my life are quite noticeable
effects in my life are quite noticeable there may also be some of some of you
there may also be some of some of you
there may also be some of some of you out there asking the question does
out there asking the question does
out there asking the question does meditation fit within my spiritual
meditation fit within my spiritual
meditation fit within my spiritual belief system well full disclosure here
belief system well full disclosure here
belief system well full disclosure here I’m a psychologist not a theologian so
I’m a psychologist not a theologian so
I’m a psychologist not a theologian so you can take my response with a few
you can take my response with a few
you can take my response with a few grains of salt but my answer to that
grains of salt but my answer to that
grains of salt but my answer to that question is yes meditation can be a
question is yes meditation can be a
question is yes meditation can be a spiritual or a secular as you would like
spiritual or a secular as you would like
spiritual or a secular as you would like it to be you can listen to guided
it to be you can listen to guided
it to be you can listen to guided meditations to a walking meditation go
meditations to a walking meditation go
meditations to a walking meditation go to a mindfulness meditation class sit
to a mindfulness meditation class sit
to a mindfulness meditation class sit quietly in centering prayer or meditate
quietly in centering prayer or meditate
quietly in centering prayer or meditate on the sensations of your own breath and
on the sensations of your own breath and
on the sensations of your own breath and body like we did earlier isn’t it
body like we did earlier isn’t it
body like we did earlier isn’t it interesting that something as simple as
interesting that something as simple as
interesting that something as simple as meditation can make such beneficial
meditation can make such beneficial
meditation can make such beneficial changes in our brain and therefore maybe
changes in our brain and therefore maybe
changes in our brain and therefore maybe our lives meta
our lives meta
our lives meta nation is indeed a radical way for us to
nation is indeed a radical way for us to
nation is indeed a radical way for us to engage with the world around us
engage with the world around us
engage with the world around us meditation can help us pause before we
meditation can help us pause before we
meditation can help us pause before we post that inflammatory comment online
post that inflammatory comment online
post that inflammatory comment online meditation can help us pause before we
meditation can help us pause before we
meditation can help us pause before we rip into someone who has hurt our
rip into someone who has hurt our
rip into someone who has hurt our feelings or cut us off in traffic
feelings or cut us off in traffic
feelings or cut us off in traffic meditation can help us pause before we
meditation can help us pause before we
meditation can help us pause before we medicate our own upset feelings with
medicate our own upset feelings with
medicate our own upset feelings with unhealthy choices addiction denial or
unhealthy choices addiction denial or
unhealthy choices addiction denial or hatred meditation can help us pause to
hatred meditation can help us pause to
hatred meditation can help us pause to allow our intense emotions to integrate
allow our intense emotions to integrate
allow our intense emotions to integrate with our wisdom showing us a different
with our wisdom showing us a different
with our wisdom showing us a different path forward meditate for yourself and
path forward meditate for yourself and
path forward meditate for yourself and your brain meditate for your family for
your brain meditate for your family for
your brain meditate for your family for your community for your higher power
your community for your higher power
your community for your higher power meditate in any way that will work for
meditate in any way that will work for
meditate in any way that will work for you please meditate thank you very much
you please meditate thank you very much
you please meditate thank you very much [Applause]
”
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