March 4, 2016
Ronelle Langley, Ph.D.
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Focus on two modes of the brain in our quest
for mindfulness.
Learn that we have choices in terms of:
What we pay attention to > Our thinking >
Our feelings > Our reactions in our body.
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Understand how mindfulness in these choices
can affect stress and happiness.
Learn how resilience can help us develop inner
strength.
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Is
something
interesting?
yes
no
Focused
mode
Default
mode
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Imagination
Imagination
Thought Suppression
Thought
Rumination
umin
Fear/
Pain
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A. Pain of the Past
B. Present in the Moment
C. Fear of the Future
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“There are only two emotions: love and fear. All
positive emotions come from love, all negative
emotions from fear. From love flows happiness,
contentment, peace, and joy. From fear comes anger,
hate, anxiety and guilt. It's true that there are only two
primary emotions, love and fear. But it's more
accurate to say that there is only love or fear, for we
cannot feel these two emotions together, at exactly the
same time. They're opposites. If we're in fear, we are
not in a place of love. When we're in a place of love,
we cannot be in a place of fear.”
― Elisabeth Kübler-Ross
Swiss-American Psychiatrist
Author On Death and Dying
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Paying attention
Thinking
Feelings
Reactions in body
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Body-MindSpirit teachings:
Fear or Love
fear
love
Stress:
adrenaline &
cortisol
Anti-stress
feeling of calm
& closeness:
oxytocin
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#10: Listen with your eyes
#9: Give a gift
#8: Share a meal
#7: Meditate
#6: Soak in hot tub
#5: Use social media
#4: Ride a roller coaster/jump out of plane
#3: Pet a dog
#2: Use the ‘L’ word (Love)
#1: Share 8 hugs a day
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Let's go down cause I need to work.
Yes, me too.
See you later?
Of course.
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Spiritual
Relationships
Deeper meaning
Gratitude
Compassion
Acceptance
Self-awareness
Authentic presence
Can-do attitude
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Physical
• Maintaining best possible health
Cognitive
• Maintaining focus amid stress
Emotional
• Approaching life’s challenges with realistic and balanced
predisposition
Spiritual
• Finding an anchor in higher meaning and a selfless perspective
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What do you enjoy doing when you are in the
focused mode? What feelings do you
experience when your mind is in focused
mode?
What % of a day is our mind wandering in
default mode? What feelings do we experience
when we are in default mode?
Where would you choose to spend most of
your waking time: focused or default mode?
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Do you prefer your body to experience more
cortisol or oxytocin responses?
Which of Body, Mind or Spiritual teachings do
you find most helpful in making your choice
between Fear or Love as a fundamental
response?
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As a coaching circle, put your own list of Top
10 activities together that will help to increase
your oxytocin levels.
Post that on Facebook in our closed group:
Global Community Wellness.
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Discuss ideas how we can increase our:
Physical resilience
 Cognitive resilience
 Emotional resilience
 Spiritual resilience
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Share with others about a person whose
resilience is inspiring to you.
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Articles:

Top 10 ways to Boost Good Feelings
Happiness Chemicals
Books:
 The Mayo Clinic Handbook for Happiness: A 4-Step Plan for
Resilient Living (Sood, 2015) (pp. 9 – 40)
 The Moral Molecule (Zak, 2013)
Videos:
Paul Zak
How to Make Stress Your Friend
Dogs and Oxytocin
Research:
 http://link.springer.com/article/10.1007/s11682-015-94117#/page-1
 http://www.sciencedirect.com/science/article/pii/S000632
2314007951
 https://www.gatewaypsychiatric.com/oxytocin-inhumans/
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