Mindfulness for 

Conflict Resolvers

Interagency ADR

Working Group

Lunchtime Program

Rachel Wohl, Esq.

Washington, D.C.

July 12, 2016

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What Is Mindfulness?

• Paying Focused Nonjudgmental Attention on 

Purpose, in the Present Moment

• Observing/Witnessing our Own Thoughts, Body 

Sensations & Emotions with Kindly Curiosity

• Observing/Witnessing Others and our 

Environment with Kindly Curiosity

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Mindful Dispute Resolvers

Mindfulness Helps Dispute Resolvers to:

• Be Intentional instead of on Auto-Pilot

• Be Calm Amidst Tumult, Relaxed

• Notice/Release Judgments of Self and Others

• Be Open to Understanding Instead of Making 

Assumptions

• See Clearly

• Be Compassionate

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What is Mindfulness Meditation?

• Mindfulness Meditation Is an “...Inner 

Journey...the delicate Art of Allowing a 

Thought or Feeling to be whatever it is, without Getting Sucked into it..[a Discipline] to

Regain Our Natural Control...Our Freedom” Bo Lozoff, We’re all Doing Time

• It Is A Form of Exercise That Strengthens Our 

Ability To Behave Mindfully In Our Work And 

Personal Lives.

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 BENEFITS:

Enhances a Dispute Resolver’s “Presence”

Promotes Calmness of Mind, Body & Spirit

Lowers Reactivity, Distractability & Stress

Promotes Self-Mastery

Increases Clarity and Mental Acuity

Increases Awareness of Self & Others 

Increases Compassion for Self & Others 

Increases Freedom from Habitual Reactions

Promotes Good Health & Brain Development 

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Myths About Mindfulness 

Meditation

• Blank Mind 

• Self-Centered

• Woo Woo – New Age Spiritual

• Woo Woo – Supernatural

• Religious

• Humorless

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Our Minds: Differentiate and Analyze

Receive and Generate Thoughts

Compulsively Narrate our Lives

Jump Around Wildly - Monkey Mind

Think about the Past and the Future

Wander and Day Dream

Run Amok with Worry and Anxiety

 We Are Not Our Minds
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Mindfulness Meditation

Can be done sitting or walking, and 

includes two forms of meditation:

Concentration (focus on specific 

things)

Open Awareness or Bare attention 

(receptive to whatever arises)
Mindfulness Meditation Techniques

• Anchor to the Present Moment in the Breath

• Observe/Witness Thoughts

• Observe/Witness Body Sensations

• Observe/Witness Emotions or Mood

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STOP

• Stop (cast your eyes down)

• Take a belly Breath

• Observe what’s happening within – thoughts, body 

sensations, emotions

• Proceed School and used in its training programs

Adapted from STOP Developed by the Stress Reduction Clinic, 

University of Massachusetts Medical School, and used in its MBSR 

training programs.
Intentions

• An Intention is not a Goal or Outcome

• An Intention Reflects Values

• Typical Intentions Include:

• To Be Present / Mindful 

• To Be Kind

• To Be Calm

• To Be Courageous

STOPSI and Taking STOCK Help Us to 

Implement Our Intentions

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Setting and Following Intentions

• Mindfulness is Paying Focused Attention

• Attention follows Intention

• Having an Intention to be Mindful is a 

 Powerful Aid to Sustaining Mindfulness

• Name your Intention 

• Imagine using it Under Challenging Circumstances

• We Cannot Control What Happens, But We Can 

Intentionally Control Our Response to What Happens

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STOPSI

Stop

Take a belly breath

Observe:

thoughts, body sensations, emotions,

Proceed to

SET a clear and simple 

INTENTION (imagine difficulty following)

Copyright © 2016 Leonard L. Riskin & Rachel Wohl

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Taking STOCK

 STOPSI (Initially)

 

 Stop

 Take a belly Breath

 Observe:

Thoughts, Body Sensations, Emotions

 Consider: Are You Following or Changing Your Intention? WHAT NEXT?

Keep going

 Copyright © 2016 Leonard L. Riskin & Rachel Wohl
Favorite Bumper Stickers

• Don’t Believe Everything You Think.

• Mindfulness, It’s Not What you think.

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Mindfulness Can Help Us

Be Present And

Skillful For Those We Serve,

For Ourselves and for Others.
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 How Do You Get to Carnegie Hall?

This Presentation Provides a Wee Taste 

of Mindfulness Meditation

Mindfulness Meditation Strengthens Our 

Ability to Behave Mindfully in our 

Work and Life 

PRACTICE is Absolutely Necessary, 

 Preferably with guidance from an 

 Experienced Teacher or Sitting Group
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 A) Loving-Kindness Meditation 

May I be filled with Peace.

May I be filled with Joy.

May I be filled with Kindness for 

myself and others.

May I be filled with Compassion

for myself and for others.
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B) Loving-Kindness Meditation

May I be safe and protected from all 

 inner and outer harm.

May I be happy, peaceful and calm.

May I be as strong and as healthy as

 it is possible for me to be.

May I care for myself with joy 

 and ease.