Introduction to Mindfulness

Introduction to Mindfulness

Mikkeli, 22nd August 2014

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Introduction to Mindfulness

Essentials of Mindfulness

Benefits of mindfulness

Mindful practices

The Mindful Movement

Mindlessness

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Mindfulness

“Paying attention to the present moment with intention,

while letting go of judgement.”

~ Dr. Jon Kabat-Zinn

Maintain a moment-by-moment awareness of our thoughts,

feelings, bodily sensations, actions and surrounding

environment.

Living in the moment and awakening to experience.

Observe thoughts and feelings from a distance, without

judging them good or bad.

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Mindfulness

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Essentials of Mindfulness

• Non-judgmental observation - Beginner’s mind

• Present moment awareness – Sharpening Focus

• Interconnectedness - Compassion - Gratitude

• Acceptance - Letting go

• Patience – Calmness

• Integration of Mind, Heart

and Body

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Mindfulness as a way of living

• Not just look, but observe

• Not just swallow, but taste

• Not just think, but feel

• Not just exist, but live

• Savoring

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Mindful Observation

Clear mind as still water

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Acceptance – Letting go

• Allow things to be as

they are

• Make peace with

imperfection

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Acceptance – Letting go

• Embrace vulnerability & suffering

• Compassion

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Acceptance – Letting go

• Understand that all

things come and go.

• Thoughts are just

thoughts, not

necessarily always

true.

• Keep calm.

Let It Go!

JOYISNOWHERE

JOY IS NOWHERE

JOY IS NOW HERE

The present

“What day is it?”

asked Pooh.

“It's today,”

squeaked Piglet.

“My favorite day,”

said Pooh.”

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Benefits of Mindfulness

• Mindfulness is good for our bodies: boosts our immune

system’s ability to fight off illness, obesity, cancer

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Benefits of Mindfulness

• Mindfulness is good for our minds: increases positive

emotions while reducing negative emotions and stress,

fighting depression.

• Mindfulness helps us focus: tunes out distractions and

improves our memory and attention skills.

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Benefits of Mindfulness

• Mindfulness fosters compassion and altruism

• Mindfulness enhances relationships.

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Benefits of Mindfulness

• Mindfulness changes our brains: increases density of

gray matter in brain regions linked to learning, memory,

emotion regulation, and empathy.

Science of Mindfulness

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Cultivating Mindfulness: Practice, Practice, Practice

• Living your life as if it really mattered, moment by

moment by moment by moment.

• Pay close attention to your breathing, especially when

you’re feeling intense emotions.

• Notice - really notice - what you’re sensing in a given

moment, the sights, sounds, and smells that ordinarily

slip by without reaching your conscious awareness.

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• Recognize that your thoughts and

emotions are fleeting.

• Tune into your body’s physical

sensations

• Meditation

Cultivating Mindfulness: Practice, Practice, Practice

Youth Voices

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1 minute Breathing Space

Use your breath as an anchor to the presence

• Stop for awhile whatever you are doing…

• Take a slow deep breath & let go of the business

in the head…

• Open to the experience of present moments

(bodily sensations, sounds, colors)

• Proceed & reconnect with your activity with a smile

& a sense of calmness…

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Activity: Belly Breathing

Notice the breath

Notice the rise and fall of our belly

• Breathing in, I am aware of the

sensations in my body

• Breathing out, I release the tension

in my body

• Breathing in, I feel calm

• Breathing out, I smile to life

Mindful Walking

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Mindful Movements

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Mindful Communication

• Strengthen relationship, heal

conflicts

Mindful presence: having an open

mind, awake body and a tender

heart

Mindful listening

Mindful speech = Gentleness

Speak truthfully, with words that

inspire self-confidence, joy, and

hope.

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Mindful Listening

• Not only listening with our ears

but also with our whole body.

• Noticing how every sound helps

to anchor you more fully in the

present moment.

• Practice silence and stillness

when listening to others.

• Take a moment to breathe and

acknowledge what other have

said before jumping in with your

point of view.

Relaxation - Sounds of Nature

Work is love made visible.

…to work with love… It is to weave the cloth with threads drawn from your heart, as if your beloved were to wear that cloth. It is to build a house with affection, as if your beloved were to dwell in that house. It is to sow seeds with tenderness and reap the harvest with joy, as if your beloved were to eat the fruit.

From “The Prophet” by Kahlil Gibran

Mindful Doing with Love & Care

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• Single-tasking

• Relaxed focus

More productive

More joyful

Mindfulness at work

Savor - Mindful Eating, Mindful Life

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Activity: Mindful Eating

Eat a chocolate like it is the first time you’ve

seen one.

Touch it

Smell it

Chew it

Hear it

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Activity: Loving-Kindness Meditation

• Extending feelings of compassion toward people, starting

with oneself then branching out to people one both likes

and dislikes, strangers, then finally to all beings

everywhere.

May I be happy, may I be well May I be safe and sound May I be peaceful, may I be at ease With love in my heart and all around. May all beings be happy and safe and may their hearts be filled with joy.

'Listen with the ears of tolerance

See through the eyes of compassion

Speak with the language of love.‘

~ Rumi

Activity: Watering flowers

The Gift of Acceptance

Thank You!

The Science of Mindfulness: http://youtu.be/8GVwnxkWmSM

Mindfulness Youth Voices: http://youtu.be/kk7IBwuhXWM

Mindful Eating: http://youtu.be/Emd9q6_o6Z0

Let it go (Disney "Frozen"): http://youtu.be/L0MK7qz13bU

Kungfu Panda: Today is a Gift (The Present) http://youtu.be/Znnj1oFxCRM

The Gift of Acceptance: http://youtu.be/53tv4bI6DZE

http://greatergood.berkeley.edu/topic/mindfulness/definition

http://www.psychologytools.org/mindfulness.html

http://www.goodmedicine.org.uk/book/export/html/217

http://www.getselfhelp.co.uk/docs/Mindfulness.pdf

http://mindfulnessinschools.org/

http://www.mindfulness.org.au/links/

http://janecaulfield.com.au/mindless-vs-mindful-eating-what-is-the-difference-and-

how-do-you-benefit

http://www.huffingtonpost.com/2014/01/02/will-2014-be-the-year-of-

_0_n_4523975.html?ncid=edlinkusaolp00000003

http://mind-revolution.org/2013/02/03/mindfulness-at-the-world-economic-forum-in-

davos/

http://www.bbc.com/news/business-21244171

http://insidekarenskitchen.com/mindful-eating-cycle-the-what/

References