Introduction to Mindfulness & Meditation

Ekta Hattangady, MSW, RSW, RYT

About Me

Social Worker

Yoga teacher

Mindfulness coach

Writer

Former young carer

At-risk for genetic dementia

Lived experience of depression and anxiety

Lived experience of chronic illness

Immigrant

Outline for today• Myths about mindfulness – slide 5

• Brief introduction to Mindfulness – slides 6 – 10

• Impact of Trauma - slide 11

• Benefits of Mindfulness – slides 12 - 17

• Mindfulness on Campus – slides 19 -24

• Tips for Daily Practice – slide 25

• Metta meditation – slide 26

Grounding Exercise

Myths about Mindfulness• Mindfulness is meditation

• Mindfulness is about taking time out to rest and relax.

• Mindfulness is having no thoughts.

• Mindfulness is bliss.

• Mindfulness wears down your grit to achieve.

• Mindfulness takes years to master.

What is Mindfulness?

Bringing deliberate attention to the present moment

Observing

Actions

Accepting

Without judgement

Values

With compassion

Origins of Mindfulness Practices

• Hinduism and Buddhism

• Most faiths have mindfulness practices

• Being aware of colonization and erasure of cultural practices

Types of Mindfulness

Formal Informal

• Meditation

• Yoga

• Tai Chi

• MBSR / MSC groups

• Uni-tasking

• Journalling

• Daily living tasks

• Mindful walks

Body and Breath

Body as a place to start

• Bringing attention

• Noticing what different emotions feel like

• Using senses

Breath as a regulator

• Staying for a few seconds

• Moving on

Types of Meditation

• Guided

• Unguided

• Visualization

• Contemplation

• Affirmation

• Breathwork

• Pranayam

• Prayers

• Mixed

Impact of Stress & Trauma

Higher risk of heart disease

Higher risk for substance use

Difficulty in emotional expression

Poor relationships

Low self-esteem

Difficulty concentrating

Poor outlook re: future

Depression and anxiety

Other mental health conditions

A Role for Mindfulness

• Increases awareness of different states of being

• Self-compassion allows for acceptance and remediation of experience

• Experience of relief

• Focus is on the process, on being, and not on the outcome

A Word of Caution

• Breath-based meditation can bring about intense experiences for some people.

• Starting with trauma-informed yoga or movement practices or mindful activity may be more appropriate.

• Use of experienced facilitators.

Self-Compassion

Impact of MindfulnessImprovements in:

Cardiovascular health

Chronic pain

Stress management

Emotional Regulation

Creativity

Productivity

Relationships

Managing setbacks

ImmediateShort-term

Medium-termLong-term

To Remember:

• Productivity is a by-product of mindfulness and not the goal.

• What is then the goal of Mindfulness?

• Values vs. Tasks

Macro Impact of Mindfulness

With increased awareness and clarity

Tolerant and compassionate society

Action to rebuild systems with an equity lens

Better health outcomes in disenfranchised communities

Adoption of a “greener” lifestyle

Quote

“The movement of our hearts from compassion for ourselves to compassion

for all others makes us especially aware of our responsibilities toward those

others. Being awake leaves no room for “not today” or “I don’t feel like

it.” The demands of compassion and justice are unavoidable when our eyes,

hearts, and minds are open and attentive. Mindfulness ultimately leads us

to a sense of obligation, of responsibility—of being commanded to act with

compassion and justice.”

- Jonathan P Slater, Mindful Jewish Living

Mindfulness on Campus

• Why do you want to introduce Mindfulness on your campus?

• What do you hope to achieve by introducing these activities?

• How will you measure success?

• Who is your target audience?

Current Mindfulness Initiatives

Yoga / Tai chi / Mindful- movement groups

Meditation

Faith-based meetings / prayer options

Mindfulness-based groups / MBIs

Journaling Activity

Other ideasMindfulness minute

Journaling groups

Mindfulness in nature

Drumming

Poetry

Photography

Mindfulness book clubs

Silent retreats

Inter-faith learning events

Mindful cooking

Staff, faculty and student groups

Mindful Communities

• Inviting specific student groups

• Regularly scheduled activities

• Relationship-centred groups

• Volunteering related to Mindfulness

• Going beyond yoga and meditation

Things to Keep in Mind

• Invite diverse facilitators.

• Acknowledge cultural roots of secular practices.

• Offer a wide range of activities.

• Promote staff / faculty / student leader training / expertise.

• Leverage online groups / social media campaigns during this time.

Tips for Daily Practice• Daily practice – what you practice grows

• Beginner’s mind

• Start small

• Celebrate every tiny step

• Forgiveness

• Find what works for you

• Prioritize yourself

• Be a yes / say no

• Participate in group learning

Apps to support your journey

Meditation apps: Insight Timer, Headspace, Calm, Serenity

Journalling apps: Presently, 365 Gratitude

Metta Meditation

• Pali word for Loving Kindness

• LK for oneself and others – equal treatment

• Improvement in physical, mental and emotional health

Questions?

People to follow

Dianne Bondy and Amber Karnes for Accessible Yoga

Thupten Jinpa for his work on Compassion Cultivation Training

Healing Heroes – Tania Lutz for Trauma-Informed Yoga

Yoga MD, Dr. Shailla Vaidya of “Compassion It”

Your local BIPOC organizations

OrganizationsUniversity of Toronto, Applied Mindfulness Meditation, Factor-Inwentash Faculty of Social Work

University of Toronto: Ontario Institute for Studies in Education (OISE), The Transformative Learning Centre

The Centre for Mindfulness Studies, Toronto

University of Ottawa, Academy for Mindfulness and Contemplative Studies

McMaster University, Mindfulness in Modern Society

Amherst College, The Mind and Life Institute

OrganizationsBrown University, Contemplative Studies Initiative

Nalanda Institute, Toronto: The Nalanda Certificate Program in Contemplative Psychotherapy

UCLA, Mindful Awareness Research Center

UCSD, Center for Mindfulness

New York University, Contemplative Studies Project

Emory University, Collaborative for Contemplative Studies

Harvard University, Mind/Brain/Behavior Interfaculty Initiative

Tufts, Emotion Brain and Behaviour Lab

Waisman Center, Center for Investigating Healthy Minds

Organizations

Simon Fraser University, The Master of Education (M.Ed.) in Contemplative Inquiry and Approaches in EducationPenn Medicine, Penn Program for MindfulnessThe Center for Contemplative Mind in Society, MassachusettsThe Santa Barbara Institute for Consciousness StudiesThe Mindfulness in Education NetworkUC Berkeley, The Greater Good Science Center.University of Michigan, Program in Creativity & ConsciousnessUniversity of San Diego, Contemplative Studies

(Source: University of Ottawa - https://www.uottawa.ca/mindfulness/resources)

Connect with me

LinkedIn: Ekta Hattangady

Instagram: @journeywithcompassion

Email: Ekta.Hattangady@gmail.com

References

Mindfulness Correlates with Stress and Coping in University StudentsEmily-Ann Carlin J Miller-Marta Kadziolka -http://journals.sfu.ca/cjhe/index.php/cjhe/article/view/187383

The 5 Biggest Myths Of MindfulnessEllen Hendriksen - https://www.scientificamerican.com/article/the-5-biggest-myths-of-mindfulness/

Contemplative Practices: A Strategy To Improve Health and Reduce DisparitiesMarino Bruce-Kia Skrine Jeffers-Jan King Robinson-Keith Norris -https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6210378/#B42-ijerph-15-02253

References

How To Be a Mindful Muslim: An Exercise in Islamic MeditationJustin Parrott - https://yaqeeninstitute.org/justin-parrott/how-to-be-a-mindful-muslim-an-exercise-in-islamic-meditation/#ftnt4

18 Science-backed Reasons To Try Loving-kindness MeditationEmma Seppala - https://www.psychologytoday.com/ca/blog/feeling-it/201409/18-science-backed-reasons-try-loving-kindness-meditation

Contemplative Practices: A Strategy To Improve Health and Reduce DisparitiesMarino Bruce-Kia Skrine Jeffers-Jan King Robinson-Keith Norris -https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6210378/#B42-ijerph-15-02253