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.

Juan Humberto Young, PhD, is Professor of Positive Leadership, Strategy, and Finance at IE University and Business School in Madrid. He received his doctorate in Management from Case Western Reserve University and is the Academic Director of the Executive Master in Positive Leadership and Strategy at IE University, Madrid.

Preface: The Genesis of This Book 9

A Suggestion on how to Read this Book 21

Part 1 Foundations and Core Principles of the MBSAT Program

1 The Underlying Biomechanics of Our Brain 27

1.1 Flourishing in a World of “VUCA”: Is it Possible? 28

1.2 Free Energy Minimization: The Motivation Behind What the Brain Does 28 1.3 The Bayesian Hierarchical Hypothesis of the Brain:

How the Brain Minimizes Free Energy 35

1.4 The Relation Between the Brain and Bayes Theorem 37

1.5 The Models in the Brain and Active Inference 40

1.6 How the Bayesian Brain Implements Active Inference 45

1.7 Summary: Our Brain’s Essential Biomechanics 52

2 Free Energy, Active Inference and the Predictive BETA Mind in MBSAT 57

2.1 MBSAT’s History and Evolution ..58

2.2 Contextualizing MBSAT Under the Free Energy Principle (FEP) .66

2.3 Active Inference (AI) in MBSAT 73

2.4 The Predictive BETA Mind (PBM) 78

3 The MBSAT Program and its Distinctive Features 85

3.1 The Predictive Brain in MBSAT 86

3.2 Minding Our BETA: The Recognition Models in MBSAT - Valence and Feeling Tone 87

3.3 Minding our Portfolio of Beliefs: The Generative Models in MBSAT 91

3.4 Minding the Portfolio of Beliefs: People, Self, Adversity, and Money 97

3.5 Minding the Strategic Adaption of Life (SAL): Skillful Decision-Making 100

3.6 Belief Updating and Attention 104

3.7 Minding: A Key Quality of MBSAT 106

3.8 Mindfulness in MBSAT 109

3.9 The Free Energy Minimizing Self (FEMS) 116

4 Introduction to the MBSAT Program:

Essential Foundations to Make Your MBSAT Training Effective 125

4.1 The Journey You Are Embarking on 126

4.2 Key Concepts to Understand How Our Brains Work 132

4.3 BETA in MBSAT - Body Sensations, Emotions, Thoughts, and Action Impulses .. 128

4.4 Minding: The Core Function of MBSAT 138

4.5 Practices and Practicing in MBSAT 134

4.6 Beliefs: The Drivers Behind Our BETA, Predictions, and Behaviors 140 4.7 Decisions: Orienting and Shaping Our Lives .. 141 4.8 The Free Energy Minimizing Self – FEMS:

Your Personal Plan to Implement Free Energy Minimizing Strategies 145

Part 2 MBSAT: The Training Program

Introduction: Purpose and Meaning of Part 2 155

5 Session 1: Minding BETA I - Body Sensations

The Body as Source of Interoceptive Signals and Experiences 165

5.1 Getting Started: Task of Session 1, Investment and Benefits 167 5.2 Introduction and Concepts 168 5.3 Aspects of Bodily Sensations 158

5.4 Exercises 170

5.5 Practices 172

5.6 Learnings from Session 1 180

5.7 Action Plan (AP) for the Week of Session 1 182

5.8 Personal Notes and Insights 183

6 Session 2: Minding BETA II – Emotions Emotions as Source of Interoceptive Signals and Experiences 187

6.1 Getting Started: Task of Session 2, Investment and Benefits 188

6.2 Quiz on Session 1: Minding BETA I – Body Sensations 189

6.3 Introduction and Concepts 192

6.4 Practices 196

6.5 Exercises 199

6.6 Learnings from Session 2 204

6.7 Action Plan (AP) for the Week of Session 2 205

6.8 Personal Notes and Insights 206

7 Session 3: Minding BETA III -Thoughts Thoughts as Exteroceptive Signals influenced by Interoceptive States 211

7.1 Getting Started: Task in Session 1, Investment and Benefits 212

7.2 Quiz on Session 2: Minding BETA II: Emotions 213

7.3 Introduction and Concepts 216

7.4 Practices 219

7.5 Exercises 223

7.6 Learnings from Session 3 225

7.7 Action Plan (AP) for the Week of Session 3 226

7.8 Personal Notes and Insights .227

8 Session 4: Minding BETA IV - Actions impulses Actions as Source of Proprioceptive Signals and Experiences 231

8.1 Getting Started: Task in Session 4, Investment and Benefits 232

8.2 Quiz on Session 3: Minding BETA III: Thoughts 233

8.3 Introduction and Concepts 236

8.4 Practices 241

8.5 Tools and Models 249

8.6 Learnings from Session 4 251

8.7 Action Plan (AP) for the Week of Session 4 252

8.8 Personal Notes and Insights 253

9 Session 5: Minding the Portfolio of Beliefs I

Minding Adversity - Irimi 259

9.1 Getting Started: Task of Session 5, Investment and Benefits 260

9.2 Quiz on Session 4: Minding BETA IV – Action Impulses 264

9.3 Introduction and Concepts 264

9.4 Tools and Models 268

9.5 Practices 276

9.6 Learnings from Session 5 283

9.7 Action Plan (AP) for the Week of Session 5 284

9.8 Personal Notes and Insights 285

10 Session 6: Minding the Portfolio of Beliefs II

Minding Beliefs About Money 291

10.1 Getting Started: Task of Session 6, Investment and Benefits 292

10.2 Quiz on Session 5: Minding BETA I – Body Sensations 293

10.3 Introduction and Concepts . 296

10.4 Exercises 300

10.5 Practices 305

10.6 Reflections 310

10.7 Learnings from Session 6 312

10.8 Action Plan (AP) for the Week of Session 6 317

10.9 Personal Notes and Insights: 318

11 Session 7: Minding the Portfolio of Beliefs III

Minding our Social Experience – SoE / Friendliness 323

11.1 Getting Started: Task of Session 7, Investment and Benefits 324

11.2 Quiz on Session 6: Minding POMO: From Powerful Money to Mindful Money 325

11.3 Introduction and Concepts 328

11.4 Behavioral Social Experiments 331

11.5 Aspects of Minding the Social Experience with Others 339

11.6 Practices 340

11.7 Exercises 345

11.8 Tools and Models 350

11.9 Reflections 353

11.10 Learnings from Session 7 357

11.11 Action Plan (AP) for the Week of Session 7 359

11 12 Personal Notes and Insights 360

12 Session 8: Minding the Strategic Adaptation in Life - SAL

Decisions as the Basis of Well-being 365

12.1 Getting Started: Task of Session 8, Investment and Benefits 366

12.2 Quiz on Session 7: Minding Our Social Experience – SoE 367

12.3 Introduction and Concepts / Consolidation 372

12.4 Practices 380

12.5 Learnings from Session 8 394

12.6 Action Plan for the Time After the Program 395

12.7 Personal Notes and Insights 397

Epilogue: Accompanying Thoughts for Your Continuous Practice 401

Solution of the puzzle: Minding the Triad of Perception, Beliefs and Predictions 408

References 409 Further Reading 419

Acknowledgments 442

Index (to be established by Wiley)

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