APNA 28th Annual Conference Session 1034: October 22, 2014

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Mindfulness

The quality of your attention

Goals of Mindfulness Training

Learning to:• focus your attention • develop a skill that can be applied to current

problems in living• observe oneself• put together your emotional mind and

reasonable mind to come to wise mind• control your mind so it does not control you

Presentation of Mindfulness

States of Mind

Emotional MindReasonable

MindWise Mind

Reasonable Mind

• Thinking rationally• Logical• Intellectual Approach• Factual• Plan-ful in approach• Focused Attention

Emotional Mind

• Facts are distorted to fit your current emotions

• Logical thinking is difficult

Wise Mind

• Wise Mind is when you put together emotional mind and reasonable mind

APNA 28th Annual Conference Session 1034: October 22, 2014

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Reasonable Mind:

This is your rational, thinking, logical mind. It is that part of you that plans and

evaluates things logically.

– Reasonable can be very beneficial– Reasonable mind is easier when people feel

good and much harder when they don’t

Reasonable Mind:

• When are times when you need reasonable mind?

• When are times that you have wished for reasonable mind?

Emotional Mind:“You are in emotional mind when your emotions are in control—

When they influence and control your thinking and your behavior.”

• Emotion mind can be very beneficial. Intense devotion or desire motivates staying with very hard tasks, sacrificing oneself for others

• People in high emotion are often passionate about people, causes, beliefs, etc.

.

Emotional Mind

Emotional mind is increased by: • Illness • Sleep deprivation • Drugs/alcohol • Hunger, bloating, overeating, poor nutrition • Too many demands • Environmental factors- Noise, heat, cold, light

What are the pros and cons of both types of mind?

What are your experiences with reasonable mind and emotional mind?

Wise Mind:

• Wise mind is the putting together of emotional mind and reasonable mind.

• You cannot overcome emotional mind with reasonable mind. Nor can you create emotions with reasonableness.

• You must combine the two.

APNA 28th Annual Conference Session 1034: October 22, 2014

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Wise Mind:• Wise mind is that part of each person that

can know and experience truth. • It is where the person knows something

to be true or valid. • It is almost always quiet; it has a certain

peace. • It is where the person knows something in

a centered way.

Wise Mind:

• Depends on all ways of knowing something:– Knowing by observing, – Knowing by analyzing logically– Knowing by what we experience in our bodies– Knowing by what we do– Knowing by intuition

Wise Mind:

• Wise mind is similar to intuition or intuition is part of wise mind.

• It is knowing that is more than reasoning and more than what is observed directly.

Wise Mind

What are some examples of when you have used your wise mind?

Wise Mind:

• Everyone has wise mind

• Some simply have never experienced it

• No one is in wise mind all the time

• Wise mind is like having heart; everyone has one, whether they experience it or not

• Sometimes a person can find it by following the breath in and out.

“Finding wise mind is like riding a bicycle. You can only do it with

practice.”

APNA 28th Annual Conference Session 1034: October 22, 2014

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Wise Mind Practice

Follow your breath1. Sit comfortably with your feet on the floor and your

hands resting on your lap2. You can either close your eyes or keep them open,

whatever is more comfortable for you3. Pay attention to your breath coming in and out as you

breathe naturally4. When a thought comes to your mind, let it wash away.

Try not to focus on your thoughts; instead focus on your breathing

• Discuss this experience with the group

Wise Mind Practice Alternative

• Saying “Wise” & “Mind” as you breathe1. Follow the same directions as the

previous exercise2. Instead of paying attention to your

breathe sounds, think “wise” when you breathe in and “mind” when you breath out

• Discuss this experience with the group

Wise Mind

• Wise Mind may be calm after storm• Getting to heart of matter• Seeing or knowing directly and clearly• Grasping the whole picture• Feeling the right choice in a dilemma

How to Know Difference Between Wise Mind and Emotion

• There is no simple way to tell the difference• If intense emotion is obvious, suspect emotion• Give it time. If certainty remains when calm and

secure suspect Wise Mind• Do you have other ideas on telling the

difference?

Review of Key Points

• Goals• Rationale Mind• Emotional Mind• Wise Mind• Finding Wise Mind• Difference Between Emotion and Wise

Mind

Homework: Practice Commitments

• Practice is crucial in learning any new skill.Can you learn without practice?

• Behavioral Practice includes practicing control of:– One’s mind– Attention– Overt behavior– Body– Emotions

APNA 28th Annual Conference Session 1034: October 22, 2014

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Wise Mind Practice Commitment:

• When will you practice the breathing exercise?

• How often will you practice before the next meeting?