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Mindfulness and Health

Mindfulness and Health . Angela Melzer, LCSW, OT/L. Why and how to change the brain. Making life changes for health starts in the mind- getting out of auto pilot Neuroplasticity- using your mind to change your brain to change your mind for the better! Work on the mind will change your health

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Mindfulness and Health

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  1. Mindfulness and Health Angela Melzer, LCSW, OT/L

  2. Why and how to change the brain • Making life changes for health starts in the mind- getting out of auto pilot • Neuroplasticity- using your mind to change your brain to change your mind for the better! • Work on the mind will change your health Stress, pain, depression and anxiety

  3. Stress and Health • Weakened immune system • Inhibits GI system, reduced nutrient absorption • Reduced, dysregulated hormones • Increased vulnerabilities in cardiovascular system • Disturbed nervous system

  4. Mind Changes Brain • What flows through the mind changes the brain physiologically • Increased blood flow to active areas of brain • Neurons that “Fire together wire together” • Increasing excitability of active neurons • Building new synapses, thickening cortex • Use it or lose it philosophy

  5. Mindfulness • Attention is like a spotlight, illuminating what it rests upon • Directing attention skillfully is a fundamental way to shape the brain- over a lifetime • The brain shapes in increments, not dramatically, over time and practice

  6. Be, Release, Replace • Be mindful of the thought, allow it to be in your attention • Release the thought by allowing to let go and focus your attention on your breath • Replace the thought with more neutral, positive or realistic.

  7. Other aspects of Mindfulness • Compassion • Non-judgment • Loving-kindness • Mindful senses

  8. Self-Compassion • The wish that a being be free from suffering, be at peace and find joy. • Studies show that self-compassion buffers stress and increases resilience and self worth (Hanson, 2012) • Hard for us to have compassion for ourselves because of feelings of self criticism.

  9. Non-judgment • We are naturally judging beings, awareness just helps us intersect the process if it isn’t serving us in a healthy way. • When trying to make life changes, self-judgment is a threat.

  10. Loving-Kindness • Wishing for a being to be safe, happy, healthy and at ease in the world • Increased Release of Oxytocin and Vasopressin (Fuxe, K 2012; Frederickson, 2010) • Increased feelings of joy, relaxation and trust (Mikolajczak, 2010) • Decreased stress in body

  11. Mindful Senses • Mindful Eating- who ate my lunch? • Listening • Sight • Touch • Smell • Body Awareness

  12. Meditation • Sit back • Uncross legs, feet flat on the floor • Hands resting gently on lap • Close eyes • Start by focusing on breath- the EXPERIENCE or SENSATION of breath.

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