mindful exercise what mindfulness is/isn’t? benefits of mindfulness · 2020. 11. 6. · what...
Post on 18-Jan-2021
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Mindful Exercise
What mindfulness is/isn’t?
Benefits of mindfulness
Mindful minutes
Mindful Exercise
Discussion
Being fully present in the momentBeing aware of yourself : thoughts, sensations in the body, sight, sounds
Ability to be fully present, and not overly reactive or overwhelmed by what is going on around us. Simply observing
No Judgement!
Do not want to change thoughts
“Paying attention in a particular way – on purpose, in the present moment, and nonjudgmentally”
-Jon Kabat-Zinn
It is not relaxationRemember, when being mindful, you are not trying to change anything, simply become aware.
Simply observe how things are
Not a religion
It does not demand a lot of time out of your day
Not to be confused with positive thinking
Mindfulness has been shown to:
Reduce chronic pain
Research has shown that a mindfulness practice has been correlated to slowing the rate of cellular aging!
Increase Immune functioning under stress
Mindfulness has been shown to:Improve sustained attention, visuospatial memory, working memory and concentration
Improve resilience and our ability to process emotions under stress
Gives you a tool to cope with difficult situations, difficult thoughts and emotions
You will discover a deeper sense of what is important to you
Cultivates patience
Seated quietly and be present in the body – “check in”
Merging mindfulness with other actives:
• Present while eating a meal, or drinking a cup of coffee
• Incorporate into yoga or sports
Three deep breaths
Take in your surroundings (sight, sound)
Schedule it! Put it in your calendar, leave yourself a note
Find a time that works for you, there is no right or wrong time of day.
Include your family!
Practice right when you wake up, before you get out of bed.
Keep it simple!
*McGill HR website
https://www.mcgill.ca/hr/benefits/health-well-being/resources/mental-health/mindfulness
* Mindful.org
https://www.mindful.org/free-mindfulness-resources-for-calm-during-covid-outbreak/
*Freemindfulness.org http://www.freemindfulness.org/download
*Many wonderful apps! My personal favorite
https://insighttimer.com/
* Stop, Breath & Think (great for beginners!)
https://www.stopbreathethink.com/meditations/
*YouTube is filled with a lot of great channels
https://www.youtube.com/user/calmdotcom
Tips and tricks from the group:* Keep a gratitude journal – reflect on 3 good things about your day
*5 senses countdown - 5 things you see, 4 things you hear, 3 things you can touch, 2 things you smell, and 1 thing you can taste
*Schedule non-negotiable time for mindful activities
*Honest guys meditation (https://www.youtube.com/user/TheHonestGuys/playlists)
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