mindfulness based stress reduction overview

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Mindfulness Eva Giedt PMH NPBC Licensed Psychotherapy Provider for Wellness Corp. serving MIIS employees/students (6 sessions no cost) www.EvaGiedt.com 831.236.7110

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Page 1: Mindfulness Based Stress Reduction Overview

Mindfulness  

 Eva  Giedt    PMH  NP-­‐BC  Licensed  Psychotherapy  

Provider  for  Wellness  Corp.  serving  MIIS  employees/students  (6  

sessions  no  cost)  www.EvaGiedt.com  831.236.7110

Page 2: Mindfulness Based Stress Reduction Overview

Session 1: Introduction to Mindfulness to reduce stress.

•  Mindfulness is well documented to reduce the symptoms of stress. This 1 hour session will introduce mindfulness and give participants a brief experience of mindfulness using awareness of breath and body sensation.

•  Awareness of breath and awareness of body sensations practices.

Page 3: Mindfulness Based Stress Reduction Overview

       Mindfulness  is  paying  attention  in    a    particular  way:  

 

– intentionally  – to  the  present  moment  – and  non-­‐judgmentally  

Page 4: Mindfulness Based Stress Reduction Overview

Mindfulness  Books  by  Jon  Kabat-­‐Zinn  

Page 5: Mindfulness Based Stress Reduction Overview

How can Mindfulness reduce

Stress?

Page 6: Mindfulness Based Stress Reduction Overview

• Helps  us  to  look  at  perceptions,  thoughts,  and  emotions  in  a  new  way  with  less  struggle  

• Influences  positive  physical  &  psychological  changes    

• View  situations  with  more  clarity  &  be  less  reactive  

• Slow  down,  do  one  thing  at  a  time  with  close  attention  

Page 7: Mindfulness Based Stress Reduction Overview

Mindful Awareness gives us choice

Without Mindfulness: •  We React •  Fight or Flight

With Mindfulness: •  We Respond •  Is this really a threat? •  What is really true?

Page 8: Mindfulness Based Stress Reduction Overview

Mindful Awareness of Breath & Awareness of Body Sensations

Informal Practice: 1. 10 minutes per day. Can be broken up into

shorter segments. 2. Become aware of your feet on the Ground 3. Pause and become aware of Breathing 4. Feel your whole Body 5. Resume your Activity with mindfulness

Stop-­‐Take  a  few  breaths-­‐Observe-­‐Proceed    

   

Page 9: Mindfulness Based Stress Reduction Overview

www.EvaGiedt.com                                                                    If  you  want  more:    

 •  CHOMP  8  week  class  Thurs  evenings  3  times  per  year  Ryan  Ranch  $175  

•  Private  individual  or  group  sessions  in  Monterey  office  

•  6  private  sessions  no  cost  for  stress  with  Wellness  Corporation  plan  

»                                                                                                                                       

Page 10: Mindfulness Based Stress Reduction Overview

Session 2: Mindful Living Practices mindful eating

mindfulness at work

•  Bringing mindfulness into our daily lives is rewarding. In this 1 hour session, participants will learn simple mindfulness practices for the workplace including mindful eating.

Page 11: Mindfulness Based Stress Reduction Overview

Sensing Your Body Exercise: Do this daily

•  Slow down and begin noticing the

sensations of your body. •  Bring your awareness to your body. Listen

to the sensations. •  Start at your feet and gradually move

awareness upwards until you feel your whole body. Get to know your body and the hunger signals.

Page 12: Mindfulness Based Stress Reduction Overview

Mindful Eating Practice •  Note the hunger scale and the mood. •  Did you eat when you were hungry? •  Did you eat what your body wanted? •  Did you stop when you had enough? •  Did you eat without distractions and without

hiding? •  Did you eat with enjoyment? •  Bring an open, curious, non judgmental attitude

to this practice.

Page 13: Mindfulness Based Stress Reduction Overview

• .

Mindfulness at Work

Page 14: Mindfulness Based Stress Reduction Overview

The Mindful Workplace Studies showing benefits:

•  Reduced cost of absenteeism/turnover •  Improved concentration, memory, ability to

learn •  Improved productivity •  Enhanced employer/employee/client

relationships •  Enhanced employee job satisfaction •  Reduced stress and stress symptoms

Page 15: Mindfulness Based Stress Reduction Overview

Mindful Leadership

A mindful leader leads from a position of mindful awareness by knowing how to respond with awareness instead of reaction and how to make everyone on the team feel recognized, affirmed, and valued.

Page 16: Mindfulness Based Stress Reduction Overview

Ways to Reduce Stress During the Workday

•  Take a few minutes in the morning to be quiet, notice nature, walk, breathe

•  S-T-O-P periodically •  Use everyday “cues” to center •  Take a few minutes of silence at lunch •  Close your door •  Notice your body sensations especially at

sitting at computer

Page 17: Mindfulness Based Stress Reduction Overview

Ways to Reduce Work Stress continued:

•  Catch yourself rushing and S-T-O-P •  At end of day review what accomplished

and create list for tomorrow. Congrats and you are done!

•  When you get home change out of work clothes and connect with people, pets, your home.

Page 18: Mindfulness Based Stress Reduction Overview

Mindfulness at Work

•  Shift your perspective from one of being done in by your job to one of knowing what you are doing and choosing to do it.

•  Work becomes a vehicle to learn and grow even with the obstacles and difficulties.

Kabat-Zinn

Page 19: Mindfulness Based Stress Reduction Overview

www.EvaGiedt.com If you want more…

• CHOMP  8  week  class  Thurs  evenings  3  times  per  year  Ryan  Ranch  $175  • Private  individual  or  group  sessions  in  Monterey  office  • 6  private  sessions  no  cost  for  stress  with  Wellness  Corporation  plan  

Page 20: Mindfulness Based Stress Reduction Overview

Mindfulness  

Eva  Giedt    PMH  NP-­‐BC  Licensed  Psychotherapy  

Page 21: Mindfulness Based Stress Reduction Overview

Session 3: Mindfulness in relationships Conscious communication

•  Mindfulness can improve our relationships by helping us to be more present, empathetic, and free of reactivity.

•  In this 1 hour session participants will experience a meditation to help bring mindfulness into your relationships

Page 22: Mindfulness Based Stress Reduction Overview

Communication Styles •  Direct Aggression:

bossy, arrogant, bulldozing, intolerant, opinionated, overbearing

•  Indirect Aggression: sarcastic, deceiving, ambiguous, insinuating, manipulative, and guilt-inducing

•  Submissive/Passive/Avoidant: complaining, helpless, passive, indecisive, apologetic

•  Assertive: direct, honest, accepting, responsible, and spontaneous

Page 23: Mindfulness Based Stress Reduction Overview

Mindful Relationship Practices

•  Listening Awareness: Notice when you are paying attention to others as well as when you are not.

•  Patterns of Communication Awareness:

Notice your patterns of passivity, avoidance, or direct or indirect aggression in daily interactions at work and at home.

Page 24: Mindfulness Based Stress Reduction Overview

Effective Assertive Communication “I” Statements

•  indicates ownership •  does not attribute blame •  focuses on behavior •  identifies the effect of behavior •  is direct and honest •  contributes to the growth of relationship

Page 25: Mindfulness Based Stress Reduction Overview

Strong "I" statements have three specific elements:

•  Behavior •  Feeling •  Tangible effect (consequence to you) •  Example: "I feel frustrated when you are

late for meetings. I don't like having to repeat information."

Page 26: Mindfulness Based Stress Reduction Overview

•  With mindfulness we have ability to observe our thoughts and feelings and not identify with them.

•  Without an observer (mindless) we believe our

habits of thought and feeling, we lose our freedom to interact and use default styles.

•  With an observer (mindful) we increase our

ability to be present, listen, connect, and to communicate effectively.  

The Mindful Observer

Page 27: Mindfulness Based Stress Reduction Overview

Mindful Relationship

•  First cultivate awareness of self and become mindful observer

•  See the other person & situation with clarity. Listen and suspend judgment. Context.

•  Choose the most effective assertive response •  Take effective action

•  S - T - O - P Stop-Take a few breaths-Observe-Proceed

Page 28: Mindfulness Based Stress Reduction Overview

Conscious Relationship

•  Describe the communication difficulty •  What did you really want from the person

or situation? What did you actually get? •  What did the other person(s) want? What

did they actually get? •  How did you feel during and after this

time? •  Have you resolved this issue yet? How?

Page 29: Mindfulness Based Stress Reduction Overview

Follow the Three R’s

•  Respect for Self •  Respect for others •  Responsibility for all your actions

Instructions for Life HH Dalai Lama

Page 30: Mindfulness Based Stress Reduction Overview

Light the candle of awareness in your

heart, and your whole being will radiate compassion.

Buddha

Page 31: Mindfulness Based Stress Reduction Overview

Mindful Communication Recap 1.  Other people can be a source of stress in our

lives 2.  Passive or aggressive default patterns in our

relationships 3.  Develop mindful observer without identifying

with patterns of thought and feeling 4.  Using connectedness to discover new

perspectives 5.  Listening actively and suspending judgement 6.  Expanding the field of awareness to include

the context 7.  Learning to assert/act mindfully

Page 32: Mindfulness Based Stress Reduction Overview

www.EvaGiedt.com If you want more…

Page 33: Mindfulness Based Stress Reduction Overview

CHOMP  8  week  class  Thurs  evenings  3  times  per  year  Ryan  Ranch  $175    Private  individual  or  group  sessions  in  Monterey  office.  www.EvaGiedt.com.  831.236.7110      6  private  sessions  at  no  cost  for  stress  or  other  difficulty    Employees  and  students  on  Wellness  Corporation  plan.  Just  call  Wellness  and  ask  to  see  Eva  Giedt.