You can change your brain in just 10 minutes. Here’s how | Daniel Goleman
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- Опубликовано: 31 мар 2024
- “Focused attention is an endangered species.” Psychologist Daniel Goleman on how mindfulness can actually make you more productive.
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Multitasking is our new normal, and our ability to focus is being challenged like never before. We’re constantly checking our emails, scrolling social media, consulting our endless to-do lists, and even watching RUclips videos, and, according to renowned psychologist Daniel Goleman, it’s slowing us down in more ways than one.
According to Goleman, a remedy for our fast-paced lives can be found in a simple, ten-minute exercise. He explains how a daily mindfulness practice can significantly enhance attention span, reduce the negative effects of multitasking, and help individuals remain concentrated and productive.
Goleman’s insights reveal how mindfulness meditation offers immediate stress reduction and a calmer mind, showcasing its potential benefits for people with Attention Deficit Disorder (ADD) and enhancing focus in children facing challenging environments. Drawing from cognitive science and recent research, Goleman provides actionable advice for incorporating mindfulness into daily routines, aiming to improve mental clarity, emotional balance, and overall wellness.
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Mindfullness, meditation and guided hypnosis train the frontal lobes to control the mid and lower brain areas. Practice strengthens the neural pathways. Neurons that fire together wire together. You can literally counteract unconscious, automatic stress or fear responses and rewire the brain. As a Clinical Hypnotherapist I have helped many people overcome fears, phobias , stress , anxiety and the results came about very quickly.
Wow. That's a valuable comment! Thanks.
Incredibly interesting and hopeful. Thank you!
Absolutely. Speaking from personal experience, I have been practising mindfulness daily for the last 2 months now and I see some apparent alterations in my way of thinking and behaviour.
I used to be very anxious and stressed and irritated over meagre things but now I am unfazed by those kind of situations if not similar. It helps, however one must be patient(which is challenging, I understand).
How to practice meditation for beginners:
Find a quiet place(it can be a room, a spot in a park etc)
Sit in an upward position or fold legs placing both your hands on your lap
Take deep breaths(1, 2, 3 inhale. Hold the breath for 1,2,3 and exhale for 1,2,3)
Keep doing it, focusing only on the flow of your breath
Think of a word(Joy, Gratitude, Love, anything good)
As you inhale imagine you are that word and let it permeate throughout your body
Practice this for 10 minutes everyday
What does this even mean?!
I think it maybe works for those it works for.
@@sweetlohlah Which part of the text that I wrote are you struggling to understand? Is it the application aspect of it?
Unless one tries or experiences it, how can one jump to conclusions of “it doesn’t work”
ohkk thanks a lot for this bc I really want to be disciplined and do it everyday so ill follow ur steps
This is such wonderful advice! Thanks for sharing!
His book Emotional Intelligence changed my life
Everything you do changes your life
@@abracadabra173 I bet being a snark changes yours
@@lamusica1592 dont act like i didnt just teach you something
@@abracadabra173 Read the book, you might learn something. For instance, that trolling won't take your pain away
@@lamusica1592 i have the book, didnt find it anywhere close to some of the greats. you're projecting and youre the accuser, here.
I like that a video about how to change your life in 10 minutes is only 6 minutes long.
It’s the 10 minutes meditation though🧘♂️ 😅
That is such a brilliant tactic of getting children to focus on their breathing. It’s playful and loving,
I wish I had something similar growing up!
Meditation is very beneficial especially if you meditate for 15 minutes when yo wake up and again for 15 minutes before bed. Do that for a month and you have a habit that will significantly improve your life and health in many ways. I have found that quieting your mind is profound as "Mental silence is the 'Kingdom of God." It's the deepest connection with the Divine that really benefits people. So I don't study mindfulness I practice as my mind is thoughtless most of the time because I have studied the deepest mediation and found the secret method to mental silence that most of the gurus don't even achieve. It is the closest I have found to a heavenly life on Earth. It opens you up to be a clear receiver of divine guidance, insight, spontaneity, divine intervention and miracles.
Not me having a hard time trying to focus on this video 🤦🏼♀️
You trying is already taking a step. Maybe set for yourself a task to take 10 long breaths each day. Focusing on just that in that moment. That's enough imo to start making space for focus awareness.
In school
i was literally browsing for a new phone while listening to the audio of this video on another tab.
Me too…
Agree on the most part but it’s vital not to confuse ADD with CPTSD as the observable behavioural symptoms can mimic each other. For example; when the amygdala is overactive; the prefrontal cortex, (the domain implicated in focus, attention and executive function), becomes impaired or seemingly immobilised as the amygdala struggles to prepare for “imminent danger or a perceived threat. That is why it is of paramount importance to get away from the people and environment associated with the original trauma so as not to get stuck in a cycle of re-traumatisation.
Additionally you’ll find the calmest, most focused child will struggle to think clearly / focus in a volatile environment, e.g where their caregivers/siblings are constantly shouting. I have personally witnessed a remarkable transformation in the behaviour of children when they are afforded the time and patience from adults.
Thanks for adding this perspective - I hadnt thought of the similarities between cptsd and adhd in that way.
My mind is definitely hypervigilant - doesn't want to let down its guard and do mindfulness.
I am grateful for coming across this video. My 18 yr old son has been struggling with Attention Deficit and special needs. For a few months now, we've got into the habit of daily practising breathing. I find I can observe when he gets off track. Now he can notice and recall it too. The latest thing is himself counting up to ten breaths - short inhale, long exhale - on his fingers. This simple tip coming from Daniel Goleman himself is very encouraging.
The great wisdom of Dr. Daniel Goleman is superbly documented in his book "Altered Traits" written along with Richard J. Davidson. He also co-authored "Why We Meditate" which is next on my reading list. I respectfully submit that 10 minutes a day is a great START, but maintaining mindfulness moment to moment is the lifelong goal. Lastly, about kids: American schools don't allow teaching of anything that pertains to "religion" which includes mindfulness. Christian radicals desperately want prayer in schools, and not the eternal wisdom of mindfulness. They think that meditation invites Satan into our minds. 'Nuff said.
Thank you, I’ll read that book thanks to your comment.
So sad meditation is taken out from politically correct estremists.
Even prayer would be much better than nothing, since it’s s moment of concentration and reflection
@onlineMD, funnily enough, Christianity also had its share of meditation advocates at the beginning of the 20th century, with John Main in the UK. From what I recall from his writings, there were early Christians mentions of meditation practices in the Middle East
Of course they are against meditation and mindfulness, as it deconditions people from all the religious nonsense and frees people from it.
I do agree that to keep the benefits, 10 minutes is not enough long term. Is a good start! I need 15 mins to just calm down and only around 30 minutes mark I get into the deep rest state. 10 mins wouldn't get me there
It’s really true, when I lost my focus, I sit quiet for some minutes and then again i regain focus.
its almost like its logical and should be common sense!
Meditation is a habit very hard to maintain in time but when I do it always gave me a lot of good sences and feelings
When I was 5 in 2005 my grandmother told me to do meditation because I was very hyperactive.....it is very old knowledge just not from modern science
Thank you.
Once you get into a meditation habit it's very liberating and effective.
Thank you so much!🙏🏼
Thank you sir for this video reminder
Thanks Prof Goleman to reconfirming the power of Mindfulness, in my case Vipassana, to train dragon of attention deficit in me.
thank you!
Brilliant bout to meditate right after this ❤❤❤❤😊🙏🏾
Meditation is a superpower that can transform human lives
Very well said in fact it is a great and true statement.
@@UncompressedWAVmusic But it requires rigorous practice and consistency
@@hey.aidid_ Anything of value requires that. The profound benefits of short periods of frequent meditation maybe once or twice a day reaps tremendous benefits miles beyond the other times people waste on social media or games or spectator sports, etc.
Daniel. Greatest respect and love your work. There are also beneficial ways to allow and use "Wandering mind" as a source of reinspired focused attention.
Super message
I'd love to see more advocacy at the government level to implement mindfulness and wellbeing in schools and workplaces. Also some accountability and regulations on social media companies who spend billions of dollars on how to manipulate and control people's attention through addiction. Tobacco and gambling are regulated because they are dangerous. Time to recognize that "social" technology products are equally dangerous and are deteriorating our ability to function at work and in our families
There are better meditations than mindfulness because it is a junior meditation and really doesn't stop your thoughts.
Thank you❤😊
Thank you! We're glad you're here! 😊
Sir you realy good job 👍 you are great Man
I have been doing it for 40-50 mins in one go before going to sleep almost a year. Nothing changed I would carve for distraction on first instance of stress/ anxiety / uncertainty.
Edit - one benefit I had was I could go to sleep immediately. Usually I took more than 1 hour to sleep because of the restless mind.
Have you tried practicing in the morning? Or a few shorter sessions during the day? He even said it in the video, that the benefits slowly fade out during the day so you do it again in the middle of the day
How do you meditate? Because it is important to focus on the breath. Breath in breath out the nose and let the toughts just flow don't interact with your toughts. Only focus on breathing.
If you do mindfullness it is a way to help yourself but if your problems are bigger you should really practice deeper meditation techniques.
Let go of your limiting statement, never say 'Nothing changed', as it is focusing on nothing changing. Instead notice any difference at all. My best friend said many times he didn't notice any difference and it doomed him to that reality. Look for what is different instead of what didn't change. Nothing changed is a trap so always say what you did notice what did change. Force yourself to do so so you break free of the 'No difference" sinkhole of your statement and belief.
Starters watching the vid, thinking ‘Six minutes; can I be bothered with this…?’
great info
Happy to hear it! Thanks for watching!
Buddha introduced the peace 2500 years ago. And still it's our only way
thanks ❤
Thanks for being here!
alhamdulilah islam already taught us these and obliges us to practice such mindfulness five times a day 💪
Eryone is NOT stressed out...Ive meditated 12 yrs strong..🙏🏾👁💭 it shows in My life 🕉🌱🌱🌱🌱
I don't have a problem with other distracting thoughts diverting me temporarily AWAY from a work project; to the point where I actually interrupt myself and check other things like email, etc. My problem is failing to preemptively block distracting thoughts that occur during meditation. Mind chatter. And apparently most other people also have this. It's so disruptive. And I have found that the standard suggested ways to control this (like focusing on your breath) don't help. So Daniel, if you have at least a partial solution for that, please let us know. Thanks.
Put your awareness just above your head and think 'I surrender' as in surrendering to the divine and just kept bringing your attention above your head in a thoughtless awareness and it will slow down your thoughts.
I think when you notice yourself getting caught up in thinking, you can just bring your attention back to your breath or mantra. It will keep happening, but that's okay. Practice helps over time.
@@bburns There's many ways to reduce mind chatter and quiet the mind in the moment now.
Great video 👍👍
Thanks for watching!
Brilliant! A lot of hippies don't understand that meditation is a form of concentration and that is its power rather than expecting a profound enlightenment to descend 🙏🧡😎
It really is both improved concentration when your need it and profound enlightenment when you silence your mind on a regular basis. I know I studied various meditations and taught the most advance on in history and found outstanding breakthroughs in my life.
Came out of anxiety and depression within 10 minutes because of this
you will be back on your pills in the blink of an eye. i know your type
Do it before for 15 minutes before bed at night and again when you wake up in the morning and you will really be a changed person with a terrific habit with many blessings in a month.
Conclusion: start locking in
Can't even focus on this video 😢
Don't give up. Baby steps. Gotta start with milk before getting into the "meat and potatoes". Even if you had been practicing mindfulness for several years, there are times when it can be difficult to get into your "zone". But we are only growing and changing if we are actively trying to.
@@Aurora.369 thanks!!! Noted 📝✨
Close your eyes and instead of thinking about anything simply put your awareness just above your head and think 'I surrender' as in surrendering to the divine and just kept bringing your attention above your head in a thoughtless awareness and it will slow down your thoughts. Mental silence is the Kingdom of God, where you receive many benefits. When you stop all thought you stop all resistance.
video: change your brain!
me: ok!
vídeo: (talks about meditation)
me: never mind…
Is it a problem that I listened to this while doing chores around the house?
Fajr
Thuhr
Asr
Maghrib
Esha
How to do Mindfulness?
Basically observing your thoughts without getting attached to them
Weren't you listening? 😏
Observe your body reactions to thoughts, emotions, sensations as if you were a curious outsider. It helps to detach. And when you take enough distance so to speak you can better understand the mechanisms and connect with that space or presence that is neutral and peaceful in nature. You then will feel calmer and better equipped to assess whatever experience comes your way.
Start with finding a silent space with a comfortable chair. Sit and close your eyes. Focus your thoughts on only your breath. Feel the air rushing in through your nose. Feel your chest rising. Feel it fall, and feel the air rush back out of your nose. If your thoughts wander to anything else, recognize that fact and re-focus on your breath. Each breath is a chance to reset your focus. As you get better at avoiding the wandering of your mind, focus on something else like how your body feels against the chair, or how your socks feel against your legs. Stick with the breath focus for the first few months though.
The waking up app is brilliant, with a heap of theory, and guided or non-guided practice
Daniel Golman is a goat.
🐐
I don’t have the attention span to watch this
get off your pills then.
That means you are either not ready for it or you really need it or both.
ADHD is a healthy brain, not a disorder. Sure, meditation can help everyone, but the problem with ADHD kids is not their brains, but their environment trying to force them to be boring and dumb. Honestly. Humans aren't made to sit down all day long and be lectured at. We're creative and curious and made to move and think and explore and make freely.
It’s kinda like you’re saying concentration and focus isn’t good
You're saying other people aren't healthy in order to defend ADHD people there's nothing bad about having ADHD but it's better not to have it because it helps you focus and relax, so it is a disorder but you shouldn't let it affect your life or self-esteem.
You are thinking in extremes instead of becoming more balanced, connected, tuned and optimisng your brain instead of just letting distraction take control of you.
Society is deficit. Medications are trying to match the hyperactivity which is caused by overstimulation (and trauma). Long term effect will surely be exhaustion and other problematic issues involving gut dysbiosis. It’s a devilish spiral. One that feeds big pharma big bucks. They want us working like slaves our entire lives without even getting to the core of who we are and what we really need and want. It’s all a scam. Our disorders are merely western psychology serving the big capitalist to label how bad we are at adapting to their oppressive, dysfunctional and toxic systems and structures. The most dysfunctional people are surely those who adapt ”well” (even if their amygdalas are crying) whilst we who are labelled deficit and disordered are actually somatically screaming how THIS SHIT AINT WORKING, not for us anyway. But, we don’t live our lives for us today do we…
This video isn't about brain transplantation surgery
10 mins a day for 100 years
Just a note, it’s series not serial. Parallel and series are electrical circuits.
ever heard of parallel and serial communication/transmission?
Keep your mind on God and all will be okay.
Is there a way to help taper off cannabis?
Don't have it available and don't hang out with people while they are smoking it. Meditate for 15 minutes when you wake up and before bed and your cannabis use will drop off. Make a list of the benefits of being free of cannabis and start thinking of the benefits of a clear, healthy, straight mind.
I can change my brain in far less than 10 minutes.
Just give me a few seconds, and a hard surface.
🙉🤕😆
So what are you waiting for? With stupidity like that, you could achieve great things with your head, right? do it already lol
Except that way isn't proven to produce positive benefits, is it. dom dom
@@Corteumlmao!
Ayo kid get lost
Just pray 5 times a day, every pray around 5 -10 minutes
I am an Atheist. Whom should I pray to? The child rapist Prophet?
will this process turn me into a muslim?
@@topline2554 nope. To become a Muslim, you yourself need to sincerely make a Syahada
@@Hazeman.shahada*
@@topline2554no clue, but islam is worth researching, for someone who cherishes their life that is
Email 50 timez per day ? 😅
Can be 50 emails a day.
Why not change you, and leave me In peace.
I'm only up to 7 minutes 😩
You're almost there!
Again- not provided what promised- its not 10min but x times 10min...
Misleading title. It's not 10 mins but 10 mins a day.
Oh come on! It’s a headline to get you to watch, and it’s still correct at its core. 10 mins of mindfulness can be helpful, that all it’s saying
OMG how dare they.
Technically clickbait 🙄
💯
The typical promotion tricks 🤮
the 10 minutes referred to the length of the educational video you just watched, so no, its not misleading.
Even listening about meditation is annoying, let alone meditation itself 😭
Billions are benefiting from it, so it doesn't matters to them that you are not ready for it yet.
It’s 10 milliseconds. BANG!
(I’m out. Just hait click bait)
This isn't click bait you are just a click bait whiner looking for instant satisfaction a dopamine fix with social media, which means you hate what you need the most. Good luck you are going to need it.
I think we should explore CBD oil instead of all this mindfulness stuff. I personally have high functioning ADHD and i use cbd oil as i find in the right dosage for me it keeps me calm and extremely focused on tasks at hand in parallel or sometimes in a sequence depending on what i am doing.
So ingesting an unnatural amount of some plant-derived molecule is the optimal substitute to working out your mind’s ability to focus ?
So treat the symptom (adhd) without adressing the cause (trauma) is what you suggest? To make sure you remain handicapped forever?
I think you should explore the actual studies on meditation that have been done on it in the last 20 or so years over on *PubMed.* There's over 10K of studies proving its efficacy and utility. You obviously didnt do your homework properly!
I think you should explore the actual studies on meditation that have been done on it in the last 20 or so years over on *PubMed.* There's over 10K of studies proving its efficacy and utility. Ze obviously didnt do yer homework properly!
@@adunnou2075 you got it, you’re smart
Only if you have coin, connections, clout, crews, computer code, control, communities, and opportunities. Otherwise... you can do whatever you like but it won't change a bloody thing, lol! 😂
I hear ya. Accese to necessary resources is key.
Advanced meditation takes people beyond the usual limitations that you believe limit you, when that is only your belief not the facts.
You’re just going to call ALL of Spanish Harlem “very impoverished” and assume the kids would be rowdy because of that? Being that openly racist is audacious. Can we please have more tact & respect?
Inner Engineering program by Sadhguru will solve this issue. A recent study by Harvard Medical school backs it up.
Sadhguru is over rated. He doesn't even believe in quieting your mind. He has good ideas and sometime scam ideas.
Muslims Pray 5 times a day. Thank you.
Praying is not meditation. Even Jesus meditated and so did the other very wise ones in history. Prayer and mediation are different.
You can also change your brain with a hammer. My brain was changed by CPTSD. Stupid commercial headline. Your brain changes all the time.
I think you've missed the point. He's advocating for making positive changes to brain function, not brain damage. There are also over 10K of studies proving its efficacy and utility for health and wellness. Are you aware of that? Apparently not!
Mindfulness = corporate propaganda
Ignorance = bliss
Its actually ancient and hss thousands of years of teachings. But go on with your "corporate bulllshit". Im sure your mind is fascinating.
Ignorance = stupidity more like it. Go to PubMed and look up the studies that have been done on it in the last 20 or so years. There's over 10K of studies proving its efficacy and utility. You're just speaking from ignorance, nothing more.
For everyone else with a functioning 6rain, please go to PubMed and look up the studies that have been done on meditation in the last 20 or so years. There's over 10K of studies proving its efficacy and utility. Ignorance = propaganda.
@@marciestoddard730 🎯 well said
What nonsense.
Are you going to tell us why or are you just going to spew nonsense without backing it up with an argument
Your ignorance (which is what youre puttng on display here), is nonsense..
For everyone else with a functioning brain, please go to PubMed and look up the studies that have been done on it in the last 20 or so years. There's over 10K of studies proving its efficacy and utility. Op is just speaking from ignorance, nothing more.
Actually, ignorance is nonsense...
For everyone else with a functioning dome, go to *PubMed* and look up the studies that have been done on meditation in the last 20 or so years. There's over 10K of studies proving its efficacy and utility. Op simply didnt do their homework properly!
Agreed
Speaking on his behalf, because it is a bunch of nonsense from a guy, who hasn’t had first-hand experience with the issue, claiming a solution. A man who doesn’t have ADD/ADHD has no place in claiming advice.
Second, he got ADD wrong. People with ADD are perfectly capable of sitting still and being quiet, it’s the ADHD ones who are always moving.
Third, it’s unnatural for a kid to be forced to focus on anything for long periods of time. Kids naturally play and explore and have fun, not sit in one place all day. Most of the kids he probably labeled likely don’t even have the issues he claims they have.
Finally, mindfulness can benefit a neurotypical, but can be disastrous in someone who isn’t. Especially when there’s trauma. All the years of yoga and meditation personally led to a psychotic break.
So maybe instead of blindly accepting information, maybe consider doing some research from first-hand accounts to inform yourself.
Total nonsense. Said nothing
Very interesting comment. Tell me, how do corporations make money from mindfulness? The fact that a person is more present here and now, practicing focusing on the breath, feeling what he is doing at the moment and being in the moment, doing one thing at a time, savoring life? I don't think this comment was written by a person, rather a bot