Paying Attention & Mindfulness: Sam Chase (Full Transcript)

Full text of mindfulness expert Sam Chase’s talk: Paying Attention & Mindfulness at TEDxNYU conference. In this talk, Sam explains what it means to be truly mindful and how every one of us can incorporate the practice into our lives.

Best quote from this talk:

“Very simply, mindfulness is the practice of paying attention to the present moment on purpose with an attitude of non-judgment.”


Sam Chase – Mindfulness expert

My name is Sam Chase and for the next 15 minutes I really hope you’ll pay attention.

Now I’m hopeful, but I am not going to let myself get too optimistic because I teach meditation for a living, and I study the science of conscious attention.

So I know a little bit about the kind of things that tend to happen inside the human mind. For example, I know that in 2010, a group of researchers out of Harvard got together to study the daily thoughts of over 5,000 people from over 80 countries.

One of the things that they found was that our minds are actually wandering about 47% of the time, which means if half of you are actually paying attention right now. I’m probably beating the odds by just a little bit.

But even more important than that, they also found that when our minds are wandering, we tend to be less happy than when we’re focused on what’s happening in the present moment.

Now mind-wandering actually has a whole bunch of benefits. It’s a huge part of how we do our creative thinking; it’s where all of our planning happens. It actually seems to be a big part of how we keep a coherent sense of ourselves, who we are as time goes by.

But when it comes to happiness, it seems like most of that happens in the here and now. And how we handle what’s happening in the here and now can get pretty tricky too.

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A 2014 study brought together a group of hundreds of people probably a lot like you. One by one, these people were placed alone in an empty room for 15 minutes just to be with their thoughts.

On the other side of that 15 minutes, most of those people rated that time as boring and unpleasant.

To find out just how boring and unpleasant, in a later version of the same experiment, before they put people alone in a room they gave them a painful electric shock. One of the totally unsurprising results of this study was that they discovered people really do not like painful electric shocks.

In fact, many of the people in the study reported that they would pay a significant amount of money to ensure that that experience never happened again. And when those people were brought into that empty room, this time they tweaked things just a little bit.

They said “You have 15 minutes to be alone with your thoughts. By the way, on the table, there’s a button. If you push that button, you’re going to receive the same painful electric shock that you just said you would pay to avoid; you don’t have to push it. If you do, it’s not going to make the time any shorter. It’s totally up to you. See you in a little bit.”

15 minutes later, 25% of the women, 66% of the men had pushed that button at least one time. Many of them pushed it several times. One guy who must have had a lot on his mind pushed it 190 times in 15 minutes. If you’re trying to do the math, let me help you out; it’s about once every five seconds.

Why on earth would we push that button? We don’t actually know. It could be boredom; could be anxiety; could be that sometimes pain feels less painful than thinking.

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One of the things we do know is that for many of us when we’re let loose in the landscape of our own minds, one of the first things we can discover is it feels like a jungle in there. And sometimes we’ll do almost anything we can to get out.

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