Mindfulness for Mindset

A mindset is a set of beliefs and attitudes that shape how we think and act in different situations. Mindfulness is the quality or state of being conscious or aware of something. While both these words have "mind" in them; they are distinct yet very complementary. Recognizing that an established mindset plays a role in how individuals navigate the word awakens us into the realm of being able to choose an alternative or cultivate a new skill.

We can categorize mindset into two main types- "fixed" and "growth-oriented".

A fixed mindset is when a person believes that personal qualities, talents, and abilities are set in stone and cannot be changed. Challenges may be viewed as as threats to their self-worth and can often be avoided. Obstacles mean it's time to give up, effort indicates inability, and feedback or criticisms are seen as character flaws. A fixed mindset can interpret other's successes as threatening, and mistakes are something that should be avoided all together or hidden. On the other hand, a growth mindset is when a person believes that they can develop their

qualities, talents, and abilities through dedicated effort, practice, and skill. Another way of thinking about it is being "deliberately developmental". Challenges can become opportunities for growth and learning. Obstacles can eventually be mastered or overcome. Effort is an indication of growth. Other's successes are inspirational, and mistakes are guideposts of learning. .

Recognizing a fixed mindset can be challenging, but some signs may include avoiding challenges, giving up easily, feeling threatened by criticism, and comparing oneself to others.

Mindset greatly impacts the amount of time and energy we spend on managing our self-image at work or in other important personal relationships; how ideas are shared, conflict is approached, mistakes or inefficiencies are addressed, and blame is assigned. Because our mindset can sometimes go into a "default mode" we may unconsciously hijack our own and other’s growth through mental habits and avoidances that provide comfort in the short term and stop us from living up to our long-term potential.

Mindfulness increases the skill of becoming more continuously attentive and aware of what is happening in the present moment. This skill builds self-awareness which in turn closes the gap between what we experience and what we aspire to. A deliberately developmental attitude assumes that everyone sees and accepts themselves as a work in progress.

Our fast brain response (Autonomic nervous system/Sympathetic nervous system- the gas to drive or fight/flight/freeze) efficiently manages emotional and physical discomforts through a system of automatic habits. Mindfulness is a learnable skill that activates our slow brain (Pre-Frontal Cortex/Parasympathetic nervous system- the brakes to stop or rest/digest) and builds self-awareness. A cultivated slow-brain response, through deeper self-awareness, helps us access our best selves in times of pressure and stress.

Cultivating Awareness & Focus Mindfulness Skills

There are four primary parts of mindfulness:

Separation from thoughts- Differentiate thought from feeling.

Observing yourself- Distance your view of thoughts, feelings, & emotions.

Acceptance of emotions- Defer judgement on the emotion that emerges.

Present moment- Dwell in the here and now- not future or past.

Like a dial is used to find a radio station’s frequency, we can tune our awareness to a particular sensory experience. Here are a couple of things you can do to practice:

Notice & Name - 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. The order or the number of things you sense isn't really as important as is just noticing and tuning in to your felt experience of the sensation.

Scan & Sense - Becoming more mindful of physical sensations in your body is a helps ground us in the present moment. Bodies have habits to manage tension. Clenched jaws, tongues pressed on the roof of the mouth, raised shoulders, and holding our breath are all physical cues that our body is not in a resting state. Conducting a brief body scan beginning at our heads and ending with our feet can help clue us in to where tension may be residing.

Focus & Flow - Focused awareness helps your brain prioritize attention in the present moment. Being able to shift focus, and allowing your brain to zero in on one thought or thing at a time is a helpful skill when the body senses stress signals. Get a piece of paper and a pen or pencil. Without looking down at your page, just take your pen for a walk. Switch hands and doodle to your hearts delight- what you draw isn't as important as noticing the sensation and movement of drawing. Object-based focus helps strengthen the brain’s ability to concentrate and prevent wandering attention that leads to feeling lost, distracted, and frustrated. This “mental muscle” gets stronger each time it is exercised .

Blind Contour Drawing - Choose an object to focus your attention on. You may use your non-drawing hand, the still life objects in the room, or you can go outside and find an object to view. In 15 minutes, create a contour drawing by:

- Only look at your focal object.

- Use one continuous line.

- Be intentional, slow, and deliberate.

- Get as much detail in your drawing as you can see.

Mindfulness skills can be practiced both as a calming practice and as a developmental practice. Mindfulness as a calming practice stabilizes the brain and body to promote wellness. Developmental mindfulness implements calming practice strategies to specifically develop understanding and insight. Mitigating the brain’s ‘quick-fix’ solutions enables us to experience the discomfort that is necessary for growth.

A deliberately developmental mindset, fortified through a mindful approach, creates embodied personal values that are aligned with our actions. This ‘slow-brain’ response multiplies available inner resources to manage stress. Confidence, calmness, creativity, clarity, curiosity, compassion, and connectedness can emerge to support self-leadership in any ambiguous, volatile, uncertain, and complex environment.

I had recently had the privilege of sharing more about mindfulness for mindset with a local business during their wellness week. LPA Design Studio is an integrated design firm with six offices across California and Texas. In this workshop we explored mindfulness practices together, identified and discussed benefits of mindfulness in the workplace, and were able to create art. I so enjoyed the openness of each participant and tailoring the workshop to the organizations goals and values. Seeing the artwork created by each person was a total bonus. Creative professionals need self-expressive art too!