Introduction to Mindfulness: Embrace the Present Moment for Improved Well-being

1. Introduction to Mindfulness Mindfulness is.... ”....paying attention on purpose, in the present moment, non-judgementally....” Jon KabatZinn

2. Why Mindfulness is so important • The mind is an amazing tool but if we are unable to switch it off, it can overwhelm us.. It is estimated that the average person thinks between 12,000 to 60,000thoughts every day!

3. Dealing with Stresses in our Lives • When we perceive a threat we react automatically using one of two ancient doing mind strategies: -Adrenalin based reactions – saving ourselves from danger by fighting with, running away from, protecting or camouflaging ourselves... ...fight, flight and freeze -Problem-solving processes where we attempt to fix or resolve the perceived problem. We address the perceivedgap between how things are and how they should be. Focus is on closing the gap and will remain forefront of our awareness until the gap is closed. Appropriate for some tasks and problems we encounter. The mind becomes very active trying to resolve emotional problems through thinking. This ruminative thinking often increases the problem.

4. Mindfulness is the practice of.. • Stepping back from being lost in thought • Bringing your attention fully into the present moment • Observing whatever arises in awareness with friendly curiosity • It is non judgmental and accepting of whatever arises be it pleasant or unpleasant

5. Mindfulness meditation is NOT: • Positive thinking • A relaxation technique • Going into a trance • Trying to blank your mind

6. Background Origins in Eastern, Buddhist philosophy Adapted to a secular, 8 week programme format Mindfulness Based Stress Reduction(MBSR) in the USA by Jon Kabat-Zinn in 1979 It was initially offered in a hospital setting for people with a variety of health conditions

7. Can be practised in different settings • Formal meditation practice - bodyscan, mindful movement, sitting practice • Informal practice - awareness of present moment experience during daily life

8. Summary:Mindfulness: Being With and Approachingour Experience • Seeing things as they actually are, here and now/in this moment • Bringing a friendly curiosity to our experience, however that is • Investigating the detail of our experience • Non-fixing, not trying to change what’s here. • Choices to respond based on full and current information - rather than habitual reacting.

9. Mindfulness Practice leads to.. • Less worry about the past or future • Less criticism of self and others • More acceptance of the present moment as it is • A different way of relating to and coping with sensations, emotions, thoughts and feelings. • A greater sense of being a part of life

10. An example..mindful eating