Uncertainty And Change Management

Palma introduces the inside-out nature of our experience and challenges the common misunderstanding that our experience is shaped from the outside in.

She explains how our thoughts, rather than external events, create our perceptions of reality. To illustrate this, she guides you through an exercise on noticing the inner commentator in your mind and attempting to predict your next thought. This practice helps bring awareness to how thoughts arise and shape your experience.

By the end of this session, you will have a deeper understanding of how your perspective influences your emotions and reactions.

Palma provides an overview of the functions of the executive brain, including focus, impulse control, strategic thinking and maintaining a positive outlook.

She explains the role of the default-mode network and how it influences self-referential thinking—thoughts centred around "me," "myself" and "I," such as "What do I need?", "How am I?" and "Where should I be?". She explores how these thought patterns relate to flow states and overall wellbeing, highlighting how shifting away from excessive self-focus can enhance mental clarity and resilience.

By the end of this session, you will have a greater understanding of how your brain’s functions shape your experience and how to cultivate a mindset that supports high wellbeing.

Palma provides an overview of the amygdala and its key functions in processing emotions, particularly fear and stress responses.

She explains the concept of an "amygdala hijack," where the amygdala overrides the executive brain, leading to impulsive reactions. She explores what happens on a physical, mental and behavioural level during this response and discusses insights from contemplative neuroscience, including findings from fMRI scans that show how the brain reacts under stress.

Palma highlights that it is not events themselves that trigger the amygdala, but rather how we think about and judge a situation. By the end of this session, you will have a clearer understanding of how to manage your emotional responses and regain control during stressful moments.

Exercise: Take a moment to notice where you feel your breathing right now. Is it in your chest—shallow or contracted—or in your abdomen? If your breathing is concentrated in the chest, it is likely that the amygdala is active.

Reflect on the past week and journal about any moments when you noticed signs of your amygdala being triggered. Consider what was happening at the time, how you felt and how you responded. Bringing awareness to these patterns can help you develop strategies to manage stress and regulate your emotions more effectively.

Modern education has largely neglected the development of a comprehensive system for managing oneself, including the regulation of the nervous system and the internal world of thoughts, sensations, emotions and distractions.

Palma explains that this is where mindfulness plays a crucial role. She defines mindfulness and introduces the formal practice of meditation, comparing it to a "mental gym" that strengthens focus and emotional regulation. She also explores how to cultivate concentration, open awareness, curiosity and a non-judgmental attitude in daily life.

By the end of this session, you will have a deeper understanding of mindfulness and how to integrate it into your routine for greater self-awareness and emotional resilience.

Exercise: Palma guides you through a meditation practice using your breath and counting.

She demonstrates how to focus on the breath as an anchor, gently counting each inhale and exhale to enhance concentration and presence. This simple yet powerful technique helps calm the mind, regulate emotions and strengthen mindfulness.

Take a few moments to follow along and observe how this practice affects your state of mind.

Palma explains that, at any moment in the day, you are either in your "zone of stress" or your "zone of genius."

She highlights how recognising which state you are in can bring greater awareness and help shift you into the present moment. The zone of stress is marked by tension, distraction and overwhelm, while the zone of genius is where creativity, clarity and peak performance emerge.

By the end of this session, you will have a better understanding of how to recognise these states and consciously move towards a more focused and productive mindset.

Exercise 1: Practice a breathing exercise to down-regulate the amygdala and the nervous system in order to shift your state.

Exercise 2: Mindful walking.

Palma explains that when it comes to practising mindfulness, it is better to practise often and for short periods, rather than practising seldom and for long stretches (a few minutes every day is more effective than one hour on a Sunday).

She offers tips on how you can get started, emphasising the importance of consistency and simplicity in incorporating mindfulness into your daily routine.

By the end of this session, you will have practical suggestions for integrating mindfulness into your life in a manageable and sustainable way.

Palma checks in with you on how you have found the course and invites you to practise the breathing exercise. She encourages you to journal over the next few days and notice when you are in your Zone of Stress or Zone of Genius.

She also introduces some of her additional courses to continue training your mind and build on your resilience practice.