Meet Bill Bill is watching a pro football game on TV. He has bet $20 on the Pittsburgh Steelers, and is fiercely loyal to the team. He’s watching the game with two friends. An important play against his team is in progress: 1. Bill is watching TV completely immersed in the game. He thinks the referee should have called a penalty and is angry about it and now worries that he might lose his $20 dollars. He is completely absorbed in the game. 2. When the ref doesn’t call the penalty, Bill becomes agitated-- his respiration and heart rate increase dramatically, and a feeling of dread sets in. 3. One of Bill’s friends, who bet heavily on the game, is looking ashen and ill, but Bill doesn’t notice because he’s wrapped up in the game.

Meet Mindful Bill 1. Bill is watching the TV, immersed in the game. He thinks the referee should have called a penalty, he notices this passing thought and recognizes that familiar feeling of anger that arises. He says to himself, “Wow, I’m pissed off about that call.” 2. With this angry feeling, Bill’s respiration and heart start beating faster––Bill notices this too. Bill takes a couple of deep breaths to calm himself down. He notices that he has a feeling of dread in the pit of his stomach about his $20 dollars and that he is hungry. He notices that his attention is pulled to the smells of chicken wings coming from the kitchen; they smell good. He notices the feeling of dread again, it makes his stomach feel tight, he’s curious about it– it doesn’t feel as sharp as a moment ago. 3. Bill continues to watch the game and he observes his responses with interest, he also notices that his friend (who bet heavily on the game) looks ashen and ill. He feels worried and reaches out to his friend.

A More Mindful Bill  Bill is open and receptive to his experience, and continues to notice how he’s responding to his environment.  Sensory and perceptual clarity to his experience  Consequences: flexible self-regulation