MINDFULNESS Christine Foster, M.A., LLPC, NCC

Mind Clearing

Mindfulness Why are we happy?

Positive Psy.

“Ever tripped up on a step because you weren't watching where you were going?”

Mindfulness “The awareness that emerges through

paying attention on purpose, in the present moment, and nonjudgmentally to the unfolding of experience moment by moment.” – Jon Kabat-Zinn

It is NOT thinking or analyzing, IT IS being aware of your present perception

Definition and Uses Goal: increase the awareness of the present

moment-by-moment experience and to help us become aware of the flow of thoughts, which are usually in the past or future with a lot of judgmental connotations.

Definition and Uses, cont.’d Mindfulness is one of the key strategies to

reducing stress. Helps people learn to control their stress and

anxiety symptoms. Often one of the key issues that affects those

dealing with stress is that many try to fight it. They either try to feel as though they’re not dealing with stress, or they allow the stress to overcome them while focusing on the problems causing stress, rather than simply controlling the stress itself.

Uses Increases awareness of your mind and body,

the ways unconscious thoughts, feelings, and behaviors can harm emotional, physical, and spiritual health

Once they’re in your awareness, you have more control over them (i.e., reducing emotional reactivity).

A trained expert is the best way to learn mindfulness and relaxation techniques, but you can integrate mindfulness-based practices into your life on your own with practice and motivation.

Benefits: Controlled research studies suggest that

mindfulness-based interventions can effectively reduce symptoms in people with chronic pain, recurrent depression, anxiety disorders, substance abuse, binge-eating, and many other health conditions.

Mindfulness interventions have also been shown to change the brain's grey matter and reactivity to emotional stimuli in ways that promote greater conscious control over emotion.

All It Takes Is 10 Mindful Minutes

Examples of Being Unmindful “Zoning out,” “autopilot,” which may contribute to

increased anxiety or frustration when an event happens that we did not expect. Driving – do you remember how you got there? Listening – Did not hear/forgot what the person was

talking about Listening – Thinking about what you’re going to say next

before the other person has even stopped speaking Reading – Forgot what you just read/thinking about

something else Walk into a room – forgot why you went in there After putting something down, forgot where you placed it Showering –plan out your day/daydream and forget if

you already washed your hair or not

Focus on the Present Moment When your thoughts get lost in thinking about

the past or worrying about the future, you bring them back to what you are experiencing right now. You try to remain open to how things unfold in the present, rather than having preconceived ideas about how things will or should turn out. i.e., Job searching – past experiences vs. future

expectations? Staying in the present moment can help us stay

focused on the task at hand.

Openness to Experience Welcome with curiosity any thoughts

and feelings that naturally arise, knowing they are merely sensations in the moment and the next moment can be different.

Become aware of your experience as a flow of sensations, thoughts, and feelings and watch how these change and transform naturally over time.

Non-Judgment Don't categorize your thoughts and feelings as

good or bad, try to change them, or feel compelled to act on them. All feelings have a purpose, whether to protect you from danger or open you to love.

Don’t over identify with thoughts and feelings Watch and accept whatever arises in

consciousness with an open mind. Extend this non-judging attitude to other people and things.

Separate judgmental thoughts from your experiences (self and others)

Acceptance of Things as They Are You don't try to force or change reality to fit

your vision of what it should be, feel like a victim, or the unfairness of life.

Instead, you try to see reality clearly and let it be as it is, knowing that you can tolerate whatever it is that comes up. You extend this acceptance to others, knowing they are the best judges of what is right for them.

Especially events that are out of your control.

Non-Attachment Do not try to hold onto things, people, or

experiences Attachment comes from fear and is the

basis of suffering. Is it the end of the world if you lose your

phone or if your boyfriend wants to play video games with the guys?

Go with the flow and be confident in your own ability to adapt. When one door closes, another opens.

Compassion You deal gently, kindly, and patiently with

yourself and others. Rather than judging, or condemning, you open your heart to really listen and try to understand your own and other people's experiences nonjudgmentally.

Have compassion for yourself and others during difficult times, challenges, or times of suffering

Recognize that failure and mistakes are a part of life, not a reason to be hard on yourself.

Work Through Difficulties Mindfulness allows us to see difficulties

and break out of our automatic responses to challenges

It will not allow us to escape our thinking/feeling, but allows us to change our relationship with our thoughts and emotions

Gives you the ability to interrupt the process (versus fueling the fire) (i.e., getting angry in a traffic jam)

Work Through Difficulties contd. Have awareness of the thought, extend

compassion to yourself if the thought makes you feel uncomfortable, with balance and intuition, you can decide whether/how to act on the thought

Control your behavior, don’t let your emotions do it.

Example You did terrible on your first exam What are some negative or unhealthy thoughts,

feelings/emotions, or behaviors that may occur? Be aware of your thoughts/feelings even if they

are negative (there’s a reason you have them) This allows you to decide how to react or think

about it What are some healthy ways you can think or

act on this event? (nonjudgmentally, present moment, compassion)

It can be practiced in every day life! Eating Deep breathing exercises Mindful exercises/movement (e.g., yoga,

running/walking, calisthenics, dance) Listening Traditional meditation & Guided

Meditation

Exercises Basic mindfulness meditation – Sit quietly

and focus on your natural breathing or on a word or “mantra” that you repeat silently. Allow thoughts to come and go without judgment and return to your focus on breath or mantra.

Body sensations – Notice subtle body sensations such as an itch or tingling without judgment and let them pass. Notice each part of your body in succession from head to toe.

Exercises Sensory – Notice sights, sounds, smells,

tastes, and touches. Name them “sight,” “sound,” “smell,” “taste,” or “touch” without judgment and let them go.

Emotions – Allow emotions to be present without judgment. Practice a steady and relaxed naming of emotions: “joy,” “anger,” “frustration.” Accept the presence of the emotions without judgment and let them go.

Why Are Mindfulness Skills Important? Focus on one thing at a time in the

present moment, which gives you better control and can soothe overwhelming emotions

Help you learn to identify and separate judgmental thoughts from your experience (judgmental thoughts can fuel overwhelming emotions)

Mindfulness improves well being Nurtures greater awareness, clarity, and

acceptance of the present moment Enhances feelings of trust and connectedness Develops more resourceful coping techniques Let go of judgment from self and others Less likely to get caught up in worries about

the future or regrets over the past, are less preoccupied with concerns about success and self-esteem

Opens your mind and sharpens your focus

Mindfulness improves physical health Scientists have discovered the benefits of

mindfulness techniques help improve physical health in a number of ways. Mindfulness can:

help relieve stress treat heart disease lower blood pressure reduce chronic pain improve sleep alleviate gastrointestinal difficulties

Mindfulness improves mental health In recent years, psychotherapists have turned to

mindfulness meditation as an important element in the treatment of a number of problems, including:

depression substance abuse eating disorders couples’ conflicts anxiety disorders obsessive-compulsive disorder

Jon Kabat-Zinn http://youtu.be/kANsRoYcaAo Recommendations:

CALM Space: Mindfulness on Youtube or find a array of free mindfulness meditation/yoga practices on Youtube

https://www.youtube.com/watch?v=iUd5cWSVonA&index=2&list=PL45B104588828D53F

Find phone apps that incorporate mindfulness, such as the free app Mindful (+)

“The point of all these practices is freedom. To me it means just paying attention to my thoughts, words and actions. So the things I do, say and think bring no harm to others or myself.” – Modern Buddhist