Taming Your Wandering Mind | Amishi Jha | TEDxCoconutGrove
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- čas přidán 13. 09. 2024
- Amishi Jha explains the benefits of mindfulness training in her talk “Taming Your Wandering Mind.”
Dr. Amishi Jha has a Ph.D. from the University of California-Davis, post-doctoral training in brain imaging at Duke University, and was a faculty member at the Center for Cognitive Neuroscience at the University of Pennsylvania prior to her current post at the University of Miami. Her research focuses on the brain bases of attention, working memory, and mindfulness-based training. With grants from the US Department of Defense and several private foundations, her current projects investigate how to best promote resilience in high stress cohorts using contemplative/mind training techniques that strengthen the brain’s attention networks.
This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at ted.com/tedx
Here's an interview with the speaker, Amishi Jha, that might help:
So, how do we gain control of those flickering flashlights and achieve focus? “That’s where mindfulness training comes in,” says Jha. She describes this training as a “portable brain fitness routine to keep our attention strong.” She has tested the effects of such training on subjects in high-stress groups, like athletes and military personnel. Her research has found that the attention of someone who hasn’t had mindfulness training declines when they’re under intense stress, but in people who’ve had training, their attention remains stable. What’s more, in people who regularly do mindfulness exercises, their attention actually gets better over time - even when they’re under stress. According to Jha, researchers have started to uncover other benefits associated with mindfulness, including reduced anxiety, protection from depression relapse, and improved working memory.
What is mindfulness? It’s about paying attention to the present moment with awareness and without emotional reactivity. “It doesn’t require any particular worldview or spiritual or religious belief system,” says Jha. Mindfulness training can be broken down into two major categories: focused attention and open monitoring. They’re very different, yet complementary, practices.
Focused attention exercises cultivate your brain’s ability to focus on one single object, like one’s breath. To do mindful breathing, sit in a comfortable, upright position and focus all your attention on the sensation of breathing - “for example, the coolness of air moving in and out of your nostrils or your abdomen moving in and out,” says Jha. “Focus on something that is tied to your sensory experience. When your mind wanders away from that sensation to internal mental content or an external distraction, gently return it to the breath-related object.” Don’t be surprised or disappointed if you find yourself retrieving your mind hundreds of times during a 15-minute session. Think of your brain like a puppy you’re training to walk on a leash. Gently redirect it every time it darts away.
Another focused-attention exercise is mindful walking. Notice the sensations of walking - “your feet on the ground, the wind caressing your skin, sounds in the air,” says Jha. Walking can take place either indoors or outdoors. You might find this activity easier than mindful breathing; go with whatever exercise works best for you.
One final focused-attention exercise is the body scan. Remember the idea of your attention being like a flashlight? “A body scan is essentially taking that flashlight and directing it systematically through the entire body,” Jha says. Start by focusing your attention on your toes, taking note of whatever sensations might be there. Tightness? Tingling? Warmth? Cold? Next, you can move on to the soles of the feet and the heels, then the legs, stomach, and so on, slowly moving your flashlight up your body. After you have a good grounding in focused attention practice and can keep your attention on a particular object or set of sensations for a period of time, you can move on to open monitoring.
Open monitoring helps you learn to pay attention to what’s happening around you without becoming attached to it. This practice is not about paying attention to a particular object or objects. Instead, it’s about remaining open to any experience - internal or external - that arises, and allowing it to wash over you. “You don’t process it, you don’t think about it,” Jha says. “You just notice its occurrence and allow it to dissipate.” To do this, sit in a comfortable, upright position and try to be aware of any sensations, thoughts or emotions that emerge, without holding on to them. It might help you to label what comes up by using words like “planning,” “worrying,” “judging,” “remembering.” You can do this silently or out loud. After you name it, let it go. Think of what you’re doing as like watching clouds move in the sky and observing the different shapes they make - but in this practice, you’re watching your thoughts travel through your mind. And yes, there will be times when you feel like you keep getting hooked on a particular thought or sensation and can’t seem to drop it. Says Jha, “If you find you’re so lost in thought that you can’t do the open monitoring practice, go back to doing a focused attention exercise to steady yourself again.”
People generally start to see benefits when they practice for about 15 minutes a day, 5 days a week, for around 4 weeks. “If you do more, you benefit more,” she says, “but if you do less than 12 minutes a day, we don’t really see any benefits.” If you try any of these exercises and have trouble keeping your mind still, know that that’s a common experience. Jha urges people not to feel discouraged - as with any new activity or sport, you need to practice. “The mind will wander, and that’s completely fine. It’s not about not letting the mind wander; it’s when the mind wanders, to gently return your attention,” she says.
Start small. “Begin with whatever you consider a reasonable goal and cut it in half, and make a commitment for some period of time,” says Jha. Your goal might be as simple as vowing to stop every day and take the posture of one of the practices, says Jha. Chances are, once you sit (or walk), you’ll decide to stay for a while. Whatever your initial goal, commit to that for a month - and congratulate yourself for making it! - and then gradually increase your practice time until you’re doing it for 15 minutes, 5 days a week. Finding a mindfulness community, whether virtual or in person, can help you stick to the activity. What’s most important, says Jha, is to make sure “you really support yourself to create the habit of practicing,” whether that means setting multiple reminders for yourself or finding a quiet spot and time at your home or workplace to sit.
Jha has seen the positive impact of mindfulness training on the many people she’s worked with over the years. One thing that struck her is how much the military personnel say it has improved not just their ability to work under pressure but also their home lives. Many told her that they’d struggled to be present with their families after returning from deployment. But after mindfulness training, they found they were better able to be present with their loved ones - which is something most of us would like to do, too. “This idea of being present to the people around us when we really want to be present - it often escapes us how to do this,” says Jha. By reclaiming our own attention, we can more fully connect with the people who matter to us.
thank you, i needed this!
It is very helpful. I’ll surely give it a try. Thanks for this beautiful article.
Thank you for posting this!
Please
You are very kind. This helped me all the way in Jamaica. Many thanks. One love
I really like the way she talked and how she beautifully she deliver her speech
Amishi , is one of the most under appreciated new scientists of the 21 first century, as far mindfulness studies in Neuroscience.
Don't sweat the small stuff, easier said than done. My trick is the love of both animals and gardening, and yes nature is truly a healer. May you all find your inner peace in your own way.
Yes!! There's no right or wrong to becoming present with the divine, enjoy your journey, love you
Appreciated you !
Oh my God, what a great lecture-"Pay Attestation to Your Attention"! I was looking for something similar where we can exercise our bodies, but what about exercises for the mind, especially as we age? I’m 67 and want my mind to work even better than it did when I was in my 30s. Thank you, Dr. Amishi, Ji for enlightening us! Anil Nahar Dubai /Muscat
Thank you Amisha Jha!
Grand talk!
Pay attention to your Attention!
Be mindful!
Surely every one listening will be a better person in concentration and attentive, mindful towards their Attentions!
God Almighty Bless!!!
Everything you do -
Everything you encounter -
Everything you experience -
------- is changing your brain --------
I loved the forward and reverse concept. Several concepts were great ways to think about it... but bottom line: this was a 20 minute commercial to attend her training. She didn’t provide tips or tlricks or skills to improve my I attention skills. This is exactly what a Ted talk should NOT be.... a marketing pitch.
just search other vids here in youtube of how to mindful meditate, or install apps like headspace or insight timer. I personally use insight timer, it has premium service but i don't pay it, i'm contented with their free service.
Though she mentioned the solution - practicing mindfulness. Check out the book by Penman & Williams, Mindfulness. You can find there a detailed program
I was going to write paragraphs about why her talk was helpful and how I would recommend to others, but I decided not to focus my attention on that. I'll focus my attention on the positive effect it had on me instead.
@@formula1340 hi could we get in touch ?
"Pay attention to your attention", or as Sam Harris put it, "just notice what you in fact notice in each moment". Reflection and meditation really are great tools, even if they at first may not seem so from an outside perspective.
yet, how to decide to give it a try. We are a small start-up looking for opinions on meditation. Will you be open to sharing yours? let's connect on LinkedIn, Nadia Erokhin
In which book did he said so? Please tell
@@romanempire3517 You mean Sam Harris? Probably in Waking Up, and I'm pretty sure also in his "original" guided meditation (before he started making the Waking Up app) which you can find on youtube.
People probably don't know how much they want to know this! Learning to put aside self-sabotage with stress attraction can be difficult to learn, but becomes easier with practice. S :)
very well said
the trick is actually how to decide to give it a try. We are a small start-up looking for opinions on meditation. Will you be open to sharing yours? let's connect on LinkedIn, Nadia Erokhin
Yes!! We cannot expect to be perfect, practice and let it unfold there is no right or wrong way to let the process unfold, it's a beautiful journey to become one with what is, have a great new year.
I am forced to write this looking at the negative comments. I found your talk interesting, engaging, scientific, and practical. I sense the gap between mind (time and location) and your current reality is what creates anxiety and tension internally due to not being aligned,. By nudging the mind to the present, you are able to increase your sensory experience thereby creating delightfulness and pleasure in the present moment. You can not change the past or change the future scenarios at the present moment, so why take attention to the present!! You are where your mind's attention is rather than your body!!
Where your attention goes your energy flows
Amazing insights into brain power, attention and Mindfulness! Well done Dr. Jha! you are brilliant!
It would have been nice if she'd given examples of these exercises to develop mindfulness
That's trade secret
I applaud you for being unique and using a different format. While I had a hard time following the message with the rhyming, I think more importantly it brought to light different tools to use. I learned the strategy of dialoguing with two personas of the self in a class a couple years ago. It is an act of self-compassion. Also, using poetry and rap is a different way of connecting with the self that is useful. Different strategies work for different people. Thanks for sharing!
Mindfulness should be thought in every school in the world!
Thank you so much for all of your scientific insight
This is awesome data! I knew this to be true by my own experience but didn’t know it by data. Thank you!
I mind wondered a lot during this speech
Her voice is very similar to Helen Parr from Incredibles.
Jack Daniels I was literally scrolling through the comments just to see if someone else heard this too!! I knew I couldn’t be the only one! 😂
Talk about a wandering mind
Ok… random much? 🤣
0:11:55 Time Counter Amishi is one of the best mindfulness pioneers in neuroscience when it it comes to mindfulness studies on the impact of mindfulness training. Yes, It could be used to train people to be better killers, as far as military applications. Many of these researchers need funding, so sometimes the military has enormous budgets.
Thank you
Loved it 💯 thank u Amishi Jha
In the first 3 minutes of me watching of this video this happened :
1. Without pausing I started writing a different comment not this one
2. After focusing on watching this video I started doing a breathing exercise and started freaking out when. I couldn't not switch from manual breathing mode to automatic breathing mode
3. She is talking about some military in Iraq and a study and I am reading comments left by others now
4. I rewind the video to when I lost concentration which is like on the 1st minute.
5. I noticed how cold my feet are and decided to relocate and paused the video.
6. I went to the bathroom
7. I went to get some juice to drink.
Now...
8. I am writing this video and I have only watched like 2 minutes of this video and I probably will have to watch them again.
Summary :
I can't pay attention even if you pay me 1k to do so
Interesting lecture on mind wandering! !!! I need to practice more on the mindfulness training because I have suffered a lot stress in my life. Thank you.
Mindfulness gives us the freedom of empty business, best wishes and enjoy the process, love you
She is so on point
Thanks. You presentation make this concept more than clear to me
Lesson learnt: go thru the comments before watching ted talks if u wish to save time.
Yahu Yahu EXACTLY
Indeed!!
Thank you
Hi guys !!i m practising mindfulness since many yrs.,before I come across this talk and results are amazing.just try for couples of weeks and se the difference .Thanks!! Amishi Jha for scientifically researching out and bringing before us.
hi, Sanjay! We are a small start-up looking for opinions on meditation. Will you be open to sharing yours? let's connect on LinkedIn, Nadia Erokhin
Great talk !
All my life I've been a mind wanderer and a d d , I've been paying attention to detai more now my life has changed dramatically
I feel like I've pressed the rest button on my life
It's a beautiful freedom to be present, it's in that moment we canbbecome connected to the divine and supernatural
interesting talk, particularly the data and experiments she shared
Excellent speech and information, Thanks to Amishi Jha, I hope you save a lot of people to pay attention in their life.
VOW! FANTASTIC, AWESOME, APPRECIATIVE, EXCELLENT AND VERY GREAT 👌👍👏👏👏👏
A very good talk from a Neuroscientist.
Where can I find more specifics on the mindfulness training that they used? I.e. how to do it.
Where do we get this " Mindfulness Training" in 2022 ?! And how things did evolve since 2008 ?
Jiddu krishnamurthy has been talking about paying ATTENTION since ages
If the mind is wandering - let it wander - UG Krishnamurthy! Lol! And jokes apart - a great talk!
Amazing talk, thank you x
Many resources are available. Here is a link to an upcoming training opportunity we are offering as a mindfulness primer. Hope you can join us. www.1440.org/program/mindfulness-meditation-for-high-performance-leadership/
Thank you, Amishi. Such an enlightening presentation.
Do you recommend or offer any online programs?
This is the best ted talk i ever watched..
thank you Amishi Jha
Ted talks are free for a reason. they are a gift to better ourselves and by consequence the rest of society. You have essentially given a marketing pitch, teasing us with promise of a better, healthier life, dangling it in our faces but never letting us grab it. and then you give us this link to a course where we will have to pay hundreds of dollars. Now you might make yourself feel better by convincing yourself that you are right in charging, because what you do and what you have to teach is worth a lot, which is true. but you couldve given us examples, tips, insights. for two reasons, the first being that we might actually get a taste for what you have to offer and we would be more likely to buy your coursee. Second by giving us those examples or tips, wont make your course useless. this is as you said a training that you have to do over time and that discipline is what you teach. however those FREE (dont be afraid of this word) could really help alot of people who dont have the money to spend but do really need it, and even worse because of this they are faced with a first an awareness of their problems but then also a solution but then crushed because they know they they will never be able to receive it.
Your work is important but you i'm afraid devaluate it completely and should really be ashamed. I hope TED uses you as an example to rid TEDtalks of any speech that is essentlially just a marketing pitch making life worse unless you can pay for it. and you should never be able to speak at TED again
This was a good topic.
her talk made me realise how my mind wondering off during fast talking
"I'll be with you always."
-Jesus
good information thank you
Check out John Butler's common sense guide to meditation. Best video on the subject in my opinion.
I just searched that video and it changed my life, John Butler is wise
She sounds like incredible woman on the incredibles
I wish she had shared some mindfulness exercises
Meditation dawg
Mohan Pannirselvam nope. Concentration.
Meditation and be aware of your senses! Your senses will bring you to the moment, what do you see, touch hear, smell and taste in this moment
I think it's interesting how she describes attention more with a capital "A", giving it an identity and title. If that is the case, how about giving focus, intention, and decision similar identities?
I believe all derive from where our attention is placed, what we focus on we become, decisions are a result of what we give our attention to, and our decisions create our identity. If we need to change decisions and our identity and or intention we must know where our attention should be focused,
Actual answer is at 12:21
waw, thanks
Is this a commercial for her mindfulness training? She never mentioned what we can actually do
I wish she would have mentioned some mindfulness tricks instead of just keep telling how wonderful it is!! Waste of time!! For sure a sales pitch!!
She actually mentioned right before she ended the monolog: pay attention to your attention
You sound like you are passionate about it. We are a small start-up looking for opinions on meditation. Will you be open to sharing yours? let's connect on LinkedIn, Nadia Erokhin
Indian speakers are waste of time.
Actually she did suggest about mindfulness. It's like guided meditation. You can find it online, a lot of apps offer it too. What I found useful was an app called youper. Hope it helps.
the answer is so popular. even you also know it. Its called "Meditation".
Thankyou so much😊
Taming the mind by mindfulness to get the best end product of Ary wisdom. Brain is only a part of body and it works best with clean mind. 🙏 🙏 🙏 👀 👍
Anyone know any TRAINING techniques/practices i can adopt to BECOME MORE MINDFUL?? Plzzzzz
@Visionary Status thank you very much👍
Meditation
Excellent
Only sales pitch and no mindfulness exercises. 😫
Wasted 18 minutes!
Exactly what I thought!!
I was really hoping to learn how to pay attention to our attention. It would be much better if she shared some of the mindfulness techniques to improve our attention and awareness instead of just telling how amazing it is.
True! It just felt like a pitch for some kind of course up sell at one point. Amazing research and Ted Talk though.
God...this is one of the best ted talks...!!!
Presence brings is to the divine and supernatural it is freeing!!
I was looking for actual solution.. not mere advertisement of that solution. Would have been better if she included few examples of mindfulness training.!
I heard all of the good things about mindfulness training from her, but this talk lacked one very important thing: what these training exercises actually WERE. Unfortunately I feel there’s a lot of empty TED talks like this that tout a particular thing and then don’t deliver anything of substance. Almost like they just enjoy hearing themselves speak.
There are many effective mindfulness practices you can use to learn... Tantric or silent Meditation and/or yoga seem to be the most widely used and available.
I agree, Jason, maybe, not so easy to find a new story to tell. We are a small start-up looking for opinions on meditation. Will you be open to sharing yours? let's connect on LinkedIn, Nadia Erokhin
Focus your attention on all 5 senses and this will always bring you to the moment, smell, hear, touch, see, and taste, enjoy life right now, it's all we ever have, best wishes and remember there is no right or wrong way, find what works for you.
what do you do to practice mindfulness training??
Meditation is the most powerful one I know. Keep being curious and continue researching. You are on the right track! One love
Am I the only one who feels that this talk was a marketing pitch!
Probably not, but we are so pitched to by everything in our world, which is centered around consumerism ( a subject for a different day) I think you are not wrong to feel pitched to! However, I think the basic premise may be highly enriching and rewarding for the person that wants to practice mindfulness. Pitch aside, I think the science is inspiring and interesting.
All TED talks are marketing to some extent, some even promote their books. But this lady was only promoting mindfulness, not herself. It was a very convincing and good talk- that is why 2.4K people liked it. There are many talks about mindfulness on CZcams- and this was one of the better ones. I'm not sure what you are insinuating.
Kashif, many told so, it seems :-) We are a small start-up looking for opinions on meditation. Will you be open to sharing yours? let's connect on LinkedIn, Nadia Erokhin
Excellent!
She's clever !
I appreciate the time and effort put in to this talk yet it certainly appears as if the benifits talked about here are not benifits to make you a better human being but benifits to your workplace, your employer and down the line to the individual worker. This seems like mindfulness for the corporate, workplace environment which so many already find so unfulfilling. She seems genuine and has a passion but for whose benifits?
Liflow I feel sorry for people like you. Listen again.
Ironically I had a difficult time focusing on this video about how to focus. I'm a lost cause 🤷🏾♀️
Shay Bean I feel you, dont give up...try check out Christina Bengtsson
It will unfold, keep being aware in all things. You are focus!!
lol me too. but i just keep going back to focusing in this vid once i notice my mind wanders. and it almost happen thrice every minute.
Nice one
I am curious of the pros and cons for us creative types where we train our minds to wonder.
wander does not mean wonder
wander means to walk aimlessly
wonder means something else
I think balance is important. We need mind escape sometimes.
Wow so smart
Tame it not - creativity is the first phase in the scientific process...
I was hoping that I use the 10 percent only because there was a hope that there was additional 90 to become a genious.
lmao
What is mindfulness?
I like and interested to learn
As far as I know, "human beings only use 10% brain capacity" was not a Morgan Freeman's statement. It was a Professor Norman's statement, and Professor Norman is a character played by Morgan Freeman in the movie "Lucy" (2014).
If human beings are at 10% or less of their potential efficiency in either happiness or intellect, while using " their whole brain " then they are 10% efficient only. So yes they effectively using 10%. Duh. The whole brain refutation is meaningless in the real world.
Soooo what's her mindfulness trainings?
WONDEFUL
Yup I am going to leave a comment each time I get distracted... The n170 wave thing reminds me of old Nokia N 70 I used to have... No my relative had that one I had a Motorola
Is there a web site to obtain the mindfullness training?
Valery Mancha You can buy a book by name Full Catastrophe Living by Jon Kabat
You can download an app called headspace. Ive been using it.
insight timer app is also great. you ca just use their free service and not pay.
when mindfulness is practiced along, there is nothing happened strange. Any mindfulness practice must develop wisdom and patience for one to decide the best things to do. Being able to see what is going on in our mind and body is the duty of mindfulness but the right decisions are taken by wisdom. For wisdom, there are should be other qualities presented such as mindfulness, perseverance, reflection...etc.
Omg I'm mind wondering right into this tread lol but I just got to say this like now I really like those birds in the background Nice!!!! Ok so am going to press ⏪😜🤣
طيب ايش هو التدريب ؟؟؟
Training is always good but how about handling that which causes the mind to wander.
A lot of people out there hate scientology. There are reasons for it but if there is one thing a scientologist learns it's to keep their mind on what they are doing. There is very little training involved, what they do is "remove" from the mind of their PC (subject) the things that make their mind wander. Once those things are out of the way the person can concentrate without effort.
For example, why is it that a person reads a page of a book and forget immediately what they read? It's because the person did not understand a word or symbol on the page. Find out what word the person did not understand, look up the word or symbol and make sure the person understand it's meaning and it will never happen again.
So, a person that tries to practice mindfulness and finds that he/she can't keep their mind on subject has something in their mind that keeps them off balance. Identify that thing and the person will be able to concentrate immediately. No joke.
Thanks! :-)
So where is how to do mindfulness training?
When you said stress has a major effect on attention, is there a way you can research to relatively know how much negative emotions and positive emotions have over our attention. Is negative emotions influencing our attention more than positive emotions?
From what I've read, the brain is more attentive to negative things because bad things might put your survival on jeopardy. The brain's task is to keep you safe. That is why people mostly remember the bad news instead of positive news.
some poor intern had to make all those paper birds and hang it there in the background.
أعوذ بالله من الهم و الحزن كلمات قالها حبينا صلى الله عليه وسلم. الهم هو التفكير عن ما سيحصل ( المستقبل) و لكن كلها افكار سلبيه
و الحزن هو التفكير عن الماضي بصوره سلبيه... اذا وفقك الله و كفاك شرهما عن ها سيكون عقلك حاضرا تماما و سيكون تركيزك على اي شىء تريد من أسهل الأشياء. يسمي ب ( mindfulness ( و الحضور الذهني شي مذكور في الديانات الاخرى مثل البوذيه و الهندوسيه و هو نتيجه التامل (التركيز المستمر)... هي مسميات أخرى و الترجمه ليست متوفره لما يقال عن التامل غالبا و لكن هو نفسه الخشوع في الصلاه.
تذكروا تلك الحلقه من خواطر عن آثار الخصوع في الصلاه على صحتك و النشاط الذهني... من صفات الصالحين من عباد الرحمن الدهاء و الذكاء... هي ليست صفات تكون عند الناس وراثيه بل كلها مكتسبه. وفقكم الله و رعاكم و هداكم لما يحب و يرضى.
Wow ... she just invented single-pointed concentration meditation ... only about 5000 years after the countless traditions in ancient India.
I can't believe it took 18 minutes to explain essentially a single graph, and essentially take credit for the realization that mind wandering leads to trouble. Oh ... let me guess, it's ok to do this because now she has "scientific validation" ... those mystics who have known this for ages were just silly, right?
How is mindfulness practice done ...? u missed it in this talk.
it is definitely marketing pitch
blah blah blah only speaking of problem but not telling about the solution of the problem. waste of 18 min.
same..................blah blah blah just don't tell us HOW...
Thank you...
lol. see the irony here. you weren't paying attention.
I am here dying for the training/solutions of how to be mindful😭
Anyone know any TRAINING techniques/practice i can adopt to BECOME MINDFUL????? She didn't give any😡😡
It's a sales pitch not a ted talk. 15:00
true, but still it's great to keep this topic in mind. We are a small start-up looking for opinions on meditation. Will you be open to sharing yours? let's connect on LinkedIn, Nadia Erokhin
SO... is this a TED Talk or a commercial???
Hii same name
What does all this have to do with the marine trying to take his life ?
Considering inviting her for the first Global Mindfulness Summit in Colombo, Sri Lanka. In Feb 2018
awesome
Mindfulness to go for a task to destroy other's lives overseas great job 👏
me wandering every sec watching the video