mindfulness · 2020. 8. 25. · mindfulness the key to being mindful: the most important part of...
TRANSCRIPT
MindfulnessJoshna Hirani
Support Line Specialist
April 2020
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What is mindfulness? Why is it so popular? Exercise
How to be mindful
Science and
benefits Being mindful
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Contents Mindfulness
1. What is mindfulness?
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Introduction Mindfulness
‘Mindfulness means paying
attention, on purpose, in the present
moment, and
non-judgmentally.’
Jon Kabat-Zinn
Mindfulness
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{"A
Introduction
MindfulnessIntroduction
‘A settled calm mind,
fully focussed and
accepting of the present
moment as it is,
intentionally, with any
judgement suspended
and not having a
preference for anything
to be different to how it
actually is right now’
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Why do we feel so swamped?
As if we’re about to sink…• We all feel stressed at some point or the other (negative stress)
• Given our preoccupation with happiness, psychologists have tried to uncover what it is that makes people less stressed than others
External variables do influence our stress BUT it’s :
• The lack of awareness and the quality of attention we bring to our experience – thoughts, feelings, sensations, behaviours
• Acting habitually without awareness
• Our struggle with unwanted experiences
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Introduction Mindfulness
2. Why is it so popular?
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Introduction Mindfulness
Why?
Work life has changed dramatically over the
past few decades
Mindfulness
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Introduction
3. How well can you manage your attention?
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Exercise Mindfulness
Close your eyes…3 minutes of breathing space/sensation where body meets the chair.
Very simple, but very difficult.
Difficult to be simple, the mind is unruly.
What thoughts came up? Any themes? The past, the future any patterns?
Notice the patterns – they’re often all in the same boat
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Exercise Mindfulness
4. How to be mindful
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How to be mindful Mindfulness
Mindfulness
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How to be mindful
Neuroscience offers hope
• Neuroplasticity – we are changing and reshaping our brain all
the time according to how we use it – we can retrain the brain!
Chattering monkey mind
• Going round and round in our heads – the mind’s brilliant curse
– rumination / worry
• How to get out of your mind and back into your life...
• ‘our mind is not under our control-it is like a butterfly that flies
off and does it’s own thing driven by habit.’
• Thought = automatically arises in the brain
• Thinking = what we choose to do
Step back from unhelpful thought
patterns
Distancing, disconnecting or seeing thoughts and feelings for what they are - streams of words, passing sensations.
Not what your mind tells you they are - dangers or facts.
Step back and observe
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MindfulnessHow to be mindful
Stepping back
• I am having the thought that……
• Singing thoughts to a tune
• Mind as a story teller/radio station
• ‘Thank you mind but I will choose not to give attention to that unhelpful thought’
• Favourite comic or cartoon character saying your thought
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MindfulnessHow to be mindful
Header title
Sarcoma UK
Main title
February 2020
15© Sarcoma
Mindfulness
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How to be mindful
Use your senses
5. Benefits and science
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Introduction Mindfulness
Introduction
Benefits:
• Lowers blood pressure
• Improves ability to cope
• Reduces anxiety and depression
• Aids the immune system
• Aids digestion
• Improves ability to relax
• Improves understanding of ourselves and the world in which we live
• Increases ability to remain calm and patient
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Header title
Benefits and Science
Benefits:
• Brain more vigilant and fast reacting – develop more grey cells in the cortex despite natural depletion over time as we
age!
• Improves ability to pay attention and remember
• Significantly reduces stress, improve your mood
• Reducing cellular ageing!
• Improved sleep
• Improved organisational performance and wellbeing:
Quality of Life, job performance, problem solving, job satisfaction, work-life balance, focus and concentration – all improved!
• Reduction in emotional exhaustion, cognitive rigidity, sick days, stress
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Header title
Mindfulness
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Mindfulness and the brain:
Mindfulness helps our brain with:
• Learning
• Memory
• Attentional focus
• Concentration
Benefits and Science
Mindfulness
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Mindfulness and the body:
Mindfulness helps our bodies with:
• Pain management
(e.g. Zeidan et al., 2011)
• Anti-body count immune response
(e.g. Davidson, 2003)
• Stress & well-being
(e.g. Branstrom, 2010)
• Coping with tasks / stress
(e.g. Grossman, Niemann, Schmidt &
Walach, 2004)
Benefits and Science
Mindfulness
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Self criticism
Habits
Judgements
Crave
Want/Desire
Stories
Negative thoughts
Benefits and Science
Mind
6. Being mindful
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Introduction Mindfulness
Being mindful
Being mindful
• Taking the time to be in the present moment with whoever we are communicating with-listening to what they are really saying and not saying.
• Give people the ability to be in the present moment; rather than avoiding it. What does it feel like in that present moment? How does their whole body feel? Not just the part that they may have pain or other symptoms in.
• Self compassion makes you more able to be effective in your own life and your life at work.
• Recognise and accept your thoughts and don’t feel bad about it!
• Choose your reactions and the way you think about something
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Mindfulness
Mindfulness
The key to being mindful: The most important part of mindfulness is to recognize that
it is training of the mind, and like any exercise will take
some time to see the benefits and for the mind to get used
to a new way of thinking. Approach the process with self-
compassion and allow for reflection, change and flexibility
between different techniques and interventions.
Perseverance is important.
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Being mindful
Being mindful
Quick exercises:
• Hand cream
• Object
• Food
The only person we have a life long relationship with
is…ourselves
How might mindfulness impact on my personal life?How might I put it into practice in my life?
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Mindfulness
Mindfulness
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Equanimity:
• Calmness and composure, especially in a
difficult situation
Being mindful
Thank you
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