A comprehensive training program to navigate skillfully in this disruptive, uncertain time
This comprehensive workbook provides a mind training based on new findings in neuroscience that will enhance your decision-making skills. Skillful, strategically aware decisions in professional and private life are key for sustainable well-being and flourishing in life.
Part 1 provides a conceptual introduction into understanding the brain as a predicting organ, actively inferring, and constantly trying to optimize energy.
Part 2 leads you through a systematic training program of 8 sessions to enhance strategic awareness and improve decision-making skills by increasing the precision of our perception and mental processing. The practices are designed to fit in a busy schedule with a focus on the challenges we all grapple with in daily life.
While thorough and well-grounded in scientific research this workbook is also pleasant and inspiring to read. It is filled with practical examples and the author’s own life experience. Numerous hand-drawn illustrations inspire also visually.
The MBSAT methodology has been tested by practitioners for over 10 years and is widely acclaimed. The government of Singapore, known for its outstanding commitment to education and investment in the human resources of its population, has included MBSAT in its official skill-building program and heavily subsidizes participation in MBSAT training. It is one of the testimonials to the efficacy of MBSAT.
Table of Contents
Figures xi
Boxes xiv
Practices, Exercises, Tools, and Experiments xv
About the Author xvii
Preface: The Genesis of this Book xix
A Suggestion on How to Read this Book xxxi
About the Companion Website xxxiii
Part 1 Foundations and Core Principles of the MBSAT Program 1
1 The Underlying Biomechanics of Our Brain 3
1.1 Flourishing in a World of “VUCA”: Is it Possible? 4
1.2 Free Energy Minimization: The Motivation Behind What the Brain Does 4
1.3 The Bayesian Hierarchical Hypothesis of the Brain: How the Brain Minimizes Free Energy 11
1.4 The Relation Between the Brain and Bayes Theorem 13
1.5 The Models in the Brain and Active Inference 16
1.6 How the Bayesian Brain Implements Active Inference 21
1.7 Summary: Our Brain’s Essential Biomechanics 28
2 Free Energy, Active Inference and the Predictive BETA Mind in MBSAT 33
2.1 MBSAT’s History and Evolution 34
2.2 Contextualizing MBSAT Under the Free Energy Principle (FEP) 42
2.3 Active Inference (AI) in MBSAT 49
2.4 The Predictive BETA Mind (PBM) 54
3 The MBSAT Program and its Distinctive Features 61
3.1 The Predictive Brain in MBSAT 62
3.2 Minding Our BETA: The Recognition Models in MBSAT - Valence and Feeling Tone 63
3.3 Minding our Portfolio of Beliefs (POB): The Generative Models in MBSAT 67
3.4 Minding the Portfolio of Beliefs: People, Self, Adversity and Money 73
3.5 Minding the Strategic Adaption of Life (SAL): Skillful Decision-Making 76
3.6 Belief Updating and Attention 80
3.7 Minding: A Key Quality of MBSAT 82
3.8 Mindfulness in MBSAT 85
3.9 The Free Energy Minimizing Self (FEMS) 92
4 Introduction to the MBSAT Program: Essential Foundations to Make Your MBSAT Training Effective 101
4.1 The Journey You Are Embarking On 102
4.2 Key Concepts to Understand How Our Brains Work 103
4.3 BETA in MBSAT: Body sensations, Emotions, Thoughts, and Action impulses 108
4.4 Minding: The Core Function of MBSAT 109
4.5 Practices and Practicing in MBSAT 114
4.6 Beliefs: The Drivers Behind Our BETA, Predictions and Behaviors 116
4.7 Decisions: Orienting and Shaping Our Lives 117
4.8 The Free Energy Minimizing Self - FEMS : Your Personal Plan to Implement Free Energy
Minimizing Strategies 121
4.9 Core Learnings to Remember 122
Part 2 The Training Program 131
Introduction: Purpose and Meaning of Part 2 133
5 Session 1: Minding BETA I - Body Sensations The Body as Source of Interoceptive Signals and Experiences 143
5.1 Getting Started: Task of Session 1, Investment and Benefits 144
5.2 Introduction and Concepts 145
5.3 Aspects of Bodily Sensations 146
5.4 Exercises 148
5.5 Practices 150
5.6 Learnings from Session 1 .158
5.7 Action Plan (AP) for the Week of Session 1 160
5.8 Personal Notes and Insights 161
6 Session 2: Minding BETA II - Emotions Emotions as Source of Interoceptive Signals and Experiences 165
6.1 Getting Started: Task of Session 2, Investment and Benefits 166
6.2 Quiz on Session 1: Minding BETA I and Chapter 4 Essential Foundations 167
6.3 Introduction and Concepts 170
6.4 Practices 174
6.5 Exercises 177
6.6 Learnings from Session 2 .182
6.7 Action Plan (AP) for the Week of Session 2 183
6.8 Personal Notes and Insights 184
7 Session 3: Minding BETA III - Thoughts Thoughts as Exteroceptive Signals Influenced by Interoceptive States 189
7.1 Getting Started: Task of Session 3, Investment and Benefits 190
7.2 Quiz on Session 2: Minding BETA II - Emotions 191
7.3 Introduction and Concepts 194
7.4 Practices 197
7.5 Exercises 201
7.6 Learnings from Session 3 .203
7.7 Action Plan (AP) for the Week of Session 3 204
7.8 Personal Notes and Insights 205
8 Session 4: Minding BETA IV - Action Impulses Actions as Source of Proprioceptive Signals and Experiences 209
8.1 Getting Started: Task of Session 4, Investment and Benefits 210
8.2 Quiz on Session 3: Minding BETA III - Thoughts 211
8.3 Introduction and Concepts 214
8.4 Practices 219
8.5 Tools and Models 227
8.6 Learnings from Session 4 .229
8.7 Action Plan (AP) for the Week of Session 4 230
8.8 Personal Notes and Insights 231
9 Session 5: Minding the Portfolio of Beliefs I
Minding Adversity - Irimi 237
9.1 Getting Started: Task of Session 5, Investment and Benefits 238
9.2 Quiz on Session 4: Minding BETA IV - Action Impulses 239
9.3 Introduction and Concepts 242
9.4 Tools and Models 246
9.5 Practices 253
9.6 Learnings from Session 5 .260
9.7 Action Plan (AP) for the Week of Session 5 261
9.8 Personal Notes and Insights 262
10 Session 6: Minding the Portfolio of Beliefs II
Minding Beliefs About Money 267
10.1 Getting Started: Task of Session 6, Investment and Benefits 268
10.2 Quiz on Session 5: Minding the Portfolio of Beliefs I - Minding Adversity 269
10.3 Introduction and Concepts 272
10.4 Exercises 276
10.5 Practices 281
10.6 Reflections 286
10.7 Learnings from Session 6 288
10.8 Action Plan (AP) for the Week of Session 6 .293
10.9 Personal Notes and Insights 294
11 Session 7: Minding the Portfolio of Beliefs III
Minding our Social Experience - SoE / Friendliness 297
11.1 Getting Started: Task of Session 7, Investment and Benefits 298
11.2 Quiz on Session 6: Minding POMO - From Powerful Money to Mindful Money 299
11.3 Introduction and Concepts 302
11.4 Behavioral Social Experiments 305
11.5 Aspects of Minding the Social Experience with Others 313
11.6 Practices 314
11.7 Exercises 319
11.8 Tools and Models 324
11.9 Reflections 327
11.10 Learnings from Session 7 331
11.11 Action Plan (AP) for the Week of Session 7 .333
11.12 Personal Notes and Insights 334
12 Session 8: Minding the Strategic Adaptation in Life (SAL) Decisions as the Basis of Well-being 337
12.1 Getting Started: Task of Session 8, Investment and Benefits 338
12.2 Quiz on Session 7: Minding our Social Experience (SoE) 339
12.3 Introduction and Concepts/Consolidation 344
12.4 Practices 352
12.5 Learnings from Session 8 366
12.6 Action Plan (AP) for the Time after the Program 367
12.7 Personal Notes and Insights 369
Epilogue: Accompanying Thoughts for Your Continuous Practice 373
Solution of the Puzzle: Minding the Triad of Perception, Beliefs and Predictions 380
References 381
Further Reading 393
Acknowledgments 416
Index 418
