The Power of Mindfulness: What You Practice Grows Stronger | Shauna Shapiro | TEDxWashingtonSquare

Summary

In this powerful talk, the speaker reflects on the transformative power of mindfulness and kind attention. From personal struggles, including spinal surgery and a difficult divorce, to research on mindfulness in various populations, the speaker emphasizes that change is possible for everyone. Through mindfulness, we can develop self-compassion, reduce stress, and improve our mental well-being. By practicing mindfulness with kindness, we can overcome shame and foster true transformation, which is crucial for healing. The talk concludes with an invitation to practice kindness toward oneself, highlighting its potential to create lasting positive change.

Takeaways

• 😀 Transformation is possible for everyone, regardless of circumstances. Mindfulness can help facilitate this change.
• 😀 Perfection is unattainable, but through mindfulness, we can learn to manage imperfection and cultivate personal growth.
• 😀 Our minds wander almost half of the time, highlighting the importance of practicing mindfulness to stay present in the moment.
• 😀 Mindfulness isn't just about attention; it's about how we pay attention—mindfully and with kindness.
• 😀 What we practice grows stronger, including both positive and negative mental patterns. Neuroplasticity shows that our repeated actions shape our brain.
• 😀 Mindfulness practice is essential not only when meditating but throughout all aspects of daily life.
• 😀 Shame hinders growth and learning, as it activates survival mechanisms that close off the brain's learning centers.
• 😀 Kind attention is an alternative to shame. It allows us to look at our imperfections with compassion, which facilitates change.
• 😀 Scientific studies show that mindfulness improves various aspects of well-being, including reducing stress, improving immune function, and enhancing sleep quality.
• 😀 Self-compassion is critical to overcoming shame. Practicing kind attention, even in difficult circumstances, enables transformation and healing.
• 😀 Small daily practices of kindness to oneself, like saying 'Good morning, I love you', can help foster self-love and personal growth over time.

Q & A

What is the main message the speaker conveys about perfection and transformation?

The speaker emphasizes that perfection is not possible, but transformation is. We all have the ability to change, learn, and grow, no matter our circumstances.

How did the speaker’s personal experience with spinal surgery influence their understanding of mindfulness?

The speaker's experience with spinal surgery led to feelings of fear, loneliness, and physical pain. This journey of rehabilitation prompted the speaker to seek mindfulness as a tool to cope with these challenges.

What was the initial challenge the speaker faced when they first began practicing mindfulness?

The speaker struggled with staying present during meditation. Their mind would constantly wander to the past or future, making it difficult to focus on the breath and the present moment.

What is the significance of the phrase 'What you practice grows stronger' in the context of mindfulness?

This phrase highlights the importance of practicing mindfulness with kindness. If we practice judgment, frustration, or negativity, we reinforce those feelings. Conversely, practicing mindfulness with kindness strengthens positive traits like compassion and attention.

What does the speaker say about the effect of shame on personal growth?

The speaker explains that shame is detrimental to personal growth. It shuts down brain areas related to learning and growth and causes us to avoid confronting the parts of ourselves that need attention.

How does kindness play a role in mindfulness according to the speaker?

Kindness is essential in mindfulness practice because it allows us to look at ourselves without judgment and supports brain functions related to learning and growth. Kind attention fosters transformation and healing.

What are the benefits of mindfulness, according to the speaker’s research?

Mindfulness strengthens immune function, reduces stress, lowers cortisol levels, and helps improve sleep. It has been proven to be beneficial for a wide range of populations.

What did the speaker learn from working with veterans with PTSD?

The speaker learned that many veterans carry deep shame, and mindfulness, especially kind attention, can help them confront their pain and heal. One veteran's breakthrough illustrated how kindness and compassion can facilitate transformation.

What was the speaker’s experience with a daily self-compassion practice during a difficult time?

The speaker practiced a daily self-compassion exercise of saying 'Good morning, Shauna,' while placing a hand on their heart. Initially, it felt awkward, but over time, it helped them cultivate self-love and emotional healing.

What role does self-compassion play in overcoming shame and judgment?

Self-compassion, practiced through kind attention, helps us overcome shame and judgment. It allows us to accept our imperfections and creates a foundation for growth and transformation.