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Mindfulness

Mindfulness . Christina Glowac, LICSW Robyn Daley, LCMHC. To begin…. . Three Minutes of Mindfulness Reflection. What is mindfulness? Group Activity. Definition:.

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Mindfulness

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  1. Mindfulness Christina Glowac, LICSW Robyn Daley, LCMHC

  2. To begin…. • Three Minutes of Mindfulness • Reflection

  3. What is mindfulness?Group Activity

  4. Definition: • Mindfulness is "the intentional, accepting and non-judgmental focus of one's attention on the emotions, thoughts and sensations occurring in the present moment",which can be trained by meditational practicesderived from Buddhist anapanasati.It has been popularized in the west by Jon Kabat-Zinn with his Mindfulness-Based Stress Reduction (MBSR) program. • Clinical psychology and psychiatry since the 1970s have developed a number of therapeutic applications based on mindfulness for helping people suffering from a variety of psychological conditions. Clinical studies have documented the physical and mental health benefits of mindfulness in general, and MBSR in particular. Programs based on MBSR and similar models have been widely adapted in schools, prisons, hospitals, veterans centers, and other environments. -Wikipedia

  5. Jon Kabat-Zinn: What is Mindfulness?

  6. Mindfulness-Based Stress Reduction (MBSR) • Predominant notion in Western Psychology • Based on Buddhist mindfulness practices • “Directs individual’s attention habitually caught up in the endless flow of thoughts, judgments and ruminations, to a simple mode of observing current sensations and perceptions” (Dorjee, 2010, p.160)

  7. MBSR Components 1. Self-regulation of attention 2. Change in orientation

  8. Types • Focused Meditation (FM) • Open Meditation (OM)

  9. Target Population • General Population • Specific Disorders

  10. Brain Response

  11. Techniques • Focus on Breathing • Deep Breathing • Conscious Observation • Meditation • Observe your Thoughts • Yoga

  12. TED Talk: Andy Puddicombe: All it takes is 10 mindful minutes

  13. How to Eat Mindfully: Activity • Look at your food. The colours, shapes and light. • Smell your food. Is smell one solid experience or is it constantly changing: arising, intensifying and then giving way to new smells? • What is its temperature? • As you put the food into your mouth, notice the taste. Is it sweet, salty or bitter? Where are you experiencing that taste? Really locate the point, perhaps on your tongue? • Chew the food. What textures are present? What happens as you chew? Is your tongue still playing a role? Can you discover anything new about the eating experience? • Watch your emotions. How is eating affecting your mood? • Reflection

  14. Examples of some Mindfulness Techniques • Belly Breathing • Sitting Still Like A Frog Mindfulness • Progressive Muscle Relaxation • Zentangle • Additional Resource: The Way of Mindful Education by Daniel Rechtschaffen

  15. Belly Breathing

  16. Belly Breathing Exercise • 1. Place one hand just above your belt line, and the other on your chest, right over the breastbone. You can use your hands as a simple biofeedback device. Your hands will tell you what part of your body, and what muscles, you are using to breathe. • 2. Open your mouth and gently sigh, as if someone had just told you something really annoying. As you do, let your shoulders and the muscles of your upper body relax, down, with the exhale. The point of the sigh is not to completely empty your lungs. It's just to relax the muscles of your upper body. • 3. Close your mouth and pause for a few seconds. • 4. Keep your mouth closed and inhale slowly through your nose by pushing your stomach out. The movement of your stomach precedes the inhalation by just the tiniest fraction of a second, because it's this motion which is pulling the air in. When you've inhaled as much air as you can comfortably (without throwing your upper body into it), just stop. You're finished with that inhale. • 5. Pause. How long? You decide. I'm not going to give you a specific count, because everybody counts at a different rate, and everybody has different size lungs. Pause briefly for whatever time feels comfortable. However, be aware that when you breathe this way, you are taking larger breaths than you're used to. For this reason, it's necessary to breathe more slowly than you're used to. If you breathe at the same rate you use with your small, shallow breaths, you will probably feel a little lightheaded from over breathing, and it might make you yawn. Neither is harmful. They're just signals to slow down. Follow them! • 6. Open your mouth. Exhale through your mouth by pulling your belly in. • 7. Pause. • 8. Continue with Steps 4-7.

  17. Sitting Still Like a Frog

  18. Progressive Muscle Relaxation

  19. Zentangle

  20. Activity- To Do List • Write down everything that you can think of regarding your current to do list for work/personal life. • Reflection

  21. Activity- Mindfulness List • Write down everything that you are thankful for in your life and take a few moments to reflect on the list in front of you.

  22. Compare this to your To Do List. Is any part of your Mindfulness List reflected on your To Do List?

  23. Mindfulness Plan • Self Assessment • Self Care Plan

  24. Repeat First Activity: • Take the next three minutes to use any of the mindfulness techniques we just reviewed. • Reflection

  25. THE END

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