Guided Mindfulness Meditation What it is Why do it? How to do it (illustrated by apes and other nice...

Guided Mindfulness Meditation

What it isWhy do it?How to do

it

(illustrated by apes and other nice

pictures)

What is mindfulness?

Focusing your mind on the present. To be mindful is to be aware of your thoughts and actions in the present, without judging yourself.

“paying attention in a particular way;

On purpose, in the present moment,

and non-judgmentally”

(Jon Kabat-Zinn, 1994, pg4).

MindfulnessMindfulnessMindfulnessMindfulness

AttitudeAttention

Intention

Mindfulness MeditationMindfulness Meditation

Mindfulness meditation is NOT:

‑ Positive thinking

‑ Just another relaxation technique

‑ Going into a trance

-Trying to blank your mind

Is It Just Distraction?

“Meditation is not an escape from life … but preparation for really being in life”

Thich Nhat Han

• Formal practice Formal practice – meditation e.g. bodyscan, mindful movement, sitting practice, breathing space

• Informal Practice Informal Practice – awareness of body sensations, thoughts, emotions and sensory input during daily life. Practiced in ordinary activities like eating, washing brushing teeth

Mindfulness is essentially experiential – we practice itMindfulness is essentially

experiential – we practice it

Autopilot

Are you on auto pilot? When was the last time you stopped and really noticed your surroundings?

Washing machine head?

Thoughts washing round and round in your head ? Mindfulness creates a different state of mind.

Thinking...

Pick bubbles up from school....

Call mom...

Get bananas...

Does my bum look big in this

Give yourself a break

Research proves it works. Mindfulness meditation improves mood, decreases stress, and boosts immune function. It can help with anxiety, depression and eating disorders…

B. Breathing deeply and slowing down.

O.Observing, in the present.

L. Listening to your values.

D. Deciding on actions and doing them.

B. Breathing deeply and slowing down.

O.Observing, in the present.

L. Listening to your values.

D. Deciding on actions and doing them.

B.O.L.D. Technique

Breathe

Use your breath as an object of awareness. Allow the breath to flow naturally and simply be aware of it. Do not try to control the breath.

Just for the moment.If it’s not working right now, don’t force it. Just bring your thoughts back to the present.

Have compassion for yourself.

Bring it back...

Try it Walking...

Be more present walking. Try a walking meditation….

How about eating?

Be mindful when you eat. Yeah savor the moment...

Any time, any place, anywhere

You can be mindful anywhere in the world, at home, in the office. It only takes a minute to be fully present in the moment...

A simple mindful exercise

Eat a raisin mindfully...

•Touch it•Squash it•Smell it •Hear it•Chew it

What was your experience like ?

Stop and smell the roses!

Stop and smell the roses!

Take time to be mindful

Then go back into the world...

.

Practice mindfulness in everything you do.

Meditation music

bit.ly/1WwmTe4