How to live better with Mindfulness

8/10/2019 How to live better with Mindfulness

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How to live better

with





Stress



Depression





Anxiety



Anger



Grief



overwhelm



Worthless



Internal conflict



Burn-out



Stuck



?





Mindfulness-based stress reduction

(MBSR)

• Mindfulness-based stress reduction (MBSR) is a

mindfulness-based program that is being used to

assist people with pain and a range of conditions andlife issues that were difficult to treat, specially

emotional traumas.



Jon Kabat-Zinn•

Jon Kabat-Zinn born on June 5, 1944.• Professor of Medicine Emeritus

• Creator of the Mindfulness

• Founder of the Mindfulness BasedStress Reduction Clinic (MBSR)

• Founder of Center for Mindfulnessin Medicine, Health Care, andSociety at the University ofMassachusetts Medical School.

• Kabat-Zinn was a student of Buddhistteachers such as Thich Nhat Hanhand Zen Master Seung Sahn.



Global interest in Mindfulness

• Mindfulness-based approaches have been the

subject of increasing research interest:

• 52 papers were published in 2003

• Rising to 477 by 2012

• Nearly 100 randomized controlled trials had

published by early 2014

•

Some research has suggested that therapyincorporating mindfulness might help people with

anxiety, depression, and stress.



Global interest in Mindfulness

• According to Cancer Research UK, while some evidence

has shown MBSR may help with symptom relief and

improve quality of life.

• MBSR can have a small beneficial effect helping withthe depression and psychological chronic illness.

• Preliminary evidence suggests efficacy of mindfulness

meditation in the treatment of substance use disorders.

• MBSR might be beneficial for people with fibromyalgia.



Benefits of Mindfulness

for Everyday life

• Mindfulness boosts our immune system’s ability to

fight off illness.

• Mindfulness increases positive emotions while

reducing negative emotions and stress.

• Mindfulness (continuous practice) may be as good as

antidepressants in fighting depression and

preventing relapse.




for Everyday life

• Mindfulness changes our brains. It increases density

of gray matter in brain regions linked to learning,

memory, emotion regulation, and empathy.

• Mindfulness helps us focus.

• Mindfulness tune out distractions.

• Mindfulness improves our memory and attention

skills.




for Everyday life

• Mindfulness fosters compassion. It might boost self-

compassion as well.

• Mindfulness enhances relationships.

• Mindfulness is good for parents and parents-to-be.

Parents who practice mindfulness report being

happier with their parenting skills and their

relationship with their kids.



Mindfulness helps schools

• Teaching mindfulness in the classroom reduces

behavior problems and aggression among students.

• Mindfulness improves their happiness levels.

• Students practicing mindfulness get the ability to pay

attention.




• Teachers trained in mindfulness also show lowerblood pressure, less negative emotion and symptoms

of depression, and greater compassion and empathy.




•

Mindfulness helps health care professionals copewith stress, connect with their patients, and improve

their general quality of life. It also helps mental

health professionals by reducing negative emotions

and anxiety, and increasing their positive emotionsand feelings of self-compassion.

• Mindfulness fights obesity in children by practicing

“mindful eating”.



Is mindfulness a cure for all?

• A recent review of research published in the journalof the American Psychological Association found

evidence that mindfulness increases the ability to

regulate emotions. This and many other researches

identified many benefits of mindfulness. Even it canlessen cancer pain.

• Then,

•

Is mindfulness a cure for all?• So while mindfulness may not conquer all, it is a skill

that can bring major benefits to one’s life.



What is Mindfulness?

“Bringing one‟s complete attention to the

experiences occurring in the present moment,

in a nonjudgmental or accepting way.”

(Jon Kabat-Zinn, 1990).



Three aspects of mindfulness

• Intention: Bringing (on purpose) …

• Awareness: Ones complete attention to the present

moment…

• Attitude: In a non- judging or accepting way…



Intention

Attention Attitude

Paying attention in a particular way… and non-judgmentally.

on purpose, in the present moment,



Holding in Mind: Intentions

• What do you want from mindfulness?

• This moment…?

•

This meditation / workshop / this session…? • More generally inc this treatment episode?



Attending Skills

Placing your attention where you want it…

• Attentional placement:

– Shifting and sustaining attention

• Non-judgmental Awareness

• Noticing and Naming

–

Ability to put inner experience into words



3 Qualities of Presence

• Light: As floating in the Mind – imaginative by past and future

• Relaxed: As in soft in the body

– Particularly the belly, chest, shoulders, jaw

• Grounded: Sitting in the chair while feet on the floor – Mind ‘riding’ the breath

Light. Relaxed. Grounded.



3 Minute Breathing Space = Making a Space forWhat is Happening now

Step 1: Taking stock / Gathering the mind

Step 2: Focusing and redirecting the attention

Step 3: Expanding awareness and returning

Mindfulness Practice: Breathing



Mindfulness Practice: 2 Hands

• Place one hand is on the chest and the other

hand on the abdomen.

• Breathe and notice:

– Where is the breath moving?

– Is the breath deep or shallow? Fast or slow?

– Which hand is moving more?



Mindfulness Practice:

• Mindful eating



The Three Rs of Mindfulness

• Release the mind from ‘too much thinking’

and/or the struggle against ‘what is’.

• Relax the body, notice your breathing.

• Return to this moment; where you have all

the resources you need…



Documents

How to live better with Mindfulness