Grotrian MindfulnessBased Stress Reduction Teacher Learn Mindfulness How being good to yourself can make a difference for students In this room in this place Lets arrive We should appreciate the Here and Now cause its only here now ID: 549215
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Slide1
Paulette GrotrianMindfulness-Based Stress Reduction Teacher
Learn Mindfulness:
How being good to yourself can make a difference for studentsSlide2
In this room, in this place
Let’s arrive.Slide3
We should appreciate the Here and Now ‘cause it’s only here now!!Slide4
The Mindful RevolutionFeb 3, 2014Slide5
Full Catastrophe LivingJon Kabat-ZinnSlide6
Congressman Tim Ryan on the cover of MindfulSlide7
Richie Davidson, Ph.D., Psychiatry, U of WisconsinSlide8
Rick Hanson, Ph.DNeuropsychologistSlide9
Today we are more stressed than we were 50 years ago.Slide10
TOP REASONS PEOPLE ARE STRESSED1. Job Pressure
2. Money
3. Health
4. Relationships
5. Poor nutrition
6. Media Overload
7. Sleep DeprivationSlide11
Work, downsizing, do more with less, cutbacks, Can I ever retire?Slide12
Women are more stressed out at work then men.38% of women say they aren’t paid adequately for their work
Compared to 27% of menSlide13
TechnologyEmail
Facebook
Twitter
Games
Virtual Identity
Match.comSlide14
Mindful Moment: Pause before replying to that email. Do I really need to add to the other person’s inbox?Slide15
We’re living in the age of distraction. Margaret Wheatley
ADD Nation—JKZ
ADT—Attention Deficit Trait—not born with it/workplace induced—Psychiatrist Edward
Hallowell
Never before has the brain been asked to track so much data
“Butterfly Brain”Slide16
Multi tasking vs uni tasking
Human beings seem cognitively unable to multitask.
Multitasking is a modern myth.Slide17
Mindful Moment: If you are on a conference call, can you refrain form checking your email or doing another task?Slide18
Still hardwired for fight or flightBody changes to escape the saber-toothed tiger
Activates the stress
response--adrenalin,
cortisol
, other stress
hormones--
Allostasis
Our ancestors lived a life of intense striving and deep rest—returned to
homeostasis
Today’s
stresses are different—i.e., traffic jam—”paper tiger paranoia”Slide19
Equanimity/Balance: we get out of balanceSlide20
Unhealthy coping skills—numbing, frenetic lifestyles, sedentary living P
oor diet, shopping, meaningless sex, eating our comfort foods, drinking our alcohol,
smoking, medicating
with drugs, keeping busy beyond human scale.
We are the most obese, medicated, addicted, and in-debt Americans EVER.Slide21
Stress>Distress>Chronic Stress>
Illness
Mental and Physical
Lifestyle Diseases: obesity, heart disease, depression, anxiety, suicide, substance abuse and attention disordersSlide22Slide23
Short Practice
S-T-O-P
--To balance throughout the daySlide24
Stop.
T
ake a breath
.
O
bserve your thoughts and
feelings.
P
ause.
P
roceed mindfully
.
Slide25
Can change the way we interact with people, i.e., dealing with angry students, unpleasant coworkersCan help almost any relationship.
The PAUSE makes the DIFFERENCE. We learn to
respond
rather than
react
.Slide26
Thoughts are not facts.
Our thoughts drive our reality.
We are disturbed not by what happens to us but by our thoughts about what happens.
If our thoughts are filled with stress, we subject our bodies to inflammation—the proven root of nearly all illness.Slide27
The mind has a life of its own.Slide28
It’s like having a radio station with static on 24/7. Slide29
There is a way, a practice.Mindfulness offers a healthy coping skill.
We can train our bodies and our attention with practice.
Otherwise, we remain
reactive
, on
automatic pilot
, swept along by the current of stressful current events.
We can form new habits, new
neuropathways
.Slide30
--Jon Kabat-Zinn
What is mindfulness?
--Paying attention in a particular
way: on purpose,
in the present moment, and non-judgmentallySlide31
Jon Kabat-Zinn on Mindfulness
http://
www.youtube.com/watch?v=Um8giSSI93k&list=PLa4kuhVDFVpMwk-BY1QSJFtzrMJzZGtlWSlide32Slide33
Why the breath as an anchor?Always available
Free
Accessible—easily felt
Connects mind and body, a measure of well-being
Fairly neutralSlide34
Short Practice
Twenty BreathsSlide35
Activating the Relaxation Response
Slowing the
Stress Response
Calming the anxious mind
Increasing focus, paying attention
Developing
Stress HardinessSlide36
A posture that’s comfortable yet dignified
Let’s Practice
. Guided Meditation on the BreathSlide37
What worked for you?What surprised you?What was challenging?Slide38
Foundations of a M
indfulness
P
ractice
Attitudes and Commitment
Both in
F
ormal
P
ractice (Meditation) and
Informal Practice (
D
aily
L
iving)
Mindfulness becomes a way of being.Slide39
NON-JUDGINGSlide40
ObservingGiving
up being Chief Justice
We have an opinion on everything.
Am I a good meditator?
Can you let go of the inner critic?Slide41
PATIENCESlide42
Open to each momentNo quick fixAllowing life to unfold over time Slide43
Mindful Moment: When standing in line, can you just breathe and be present?Slide44
We want it now!Slide45
BEGINNER’S MINDSlide46
The real voyage of discovery consists not in seeking out new landscapes but in having new eyes.Marcel Proust (1871-1922)
Can always begin again, no matter what
“Fresh eyes” Seeing things as if for the first time
Never
the same breath
twice; never the same moment twice
Be curious. Curious
GeorgeSlide47
TRUSTSlide48
Trust the 2600-year-old practice Self/FeelingsIntuitionListen
Trust our awareness this momentSlide49
NON-STRIVINGSlide50
Not trying to get anywhere
Non-doing
Being here now, Seeing
What are we hurrying to?Slide51
ACCEPTANCESlide52
Note to self: “I am meditating.” Not denying the facts
Now is the only time there is
Not passive, just seeing things as they are
It’s challenging; we wish things were different.Slide53
LETTING GOSlide54
Let it be.The Beatles
Going to sleep is letting go
When our stress is elevated, we can’t sleep.
Letting go to sit in silence
Letting go of mental events (thoughts) rather than getting on the thought trainSlide55
Non-JudgingPatience Beginner’s MindTrust
Non-striving
Acceptance
Letting
GoSlide56
Take a moment and choose one that speaks to you.Share your choice with a partner.Slide57
Mindful Moments: Can you work with this quality or qualities this week?Slide58
Breathing in, I calm my mind and my body. TNH
Below the surface of the ocean is calm.
Belly breath is calming, grounding, centering.
Paying attention to
the breath and sensations
in the
body--shifting focusSlide59
Touching into Bodily SensationsThe Body ScanSlide60
The object of attention is the stepping.
Walking MeditationSlide61
What worked for you?What surprised you?What was challenging?Slide62
Today’s informal practice during lunch: Be aware of coming into contact with water, i.e
., drinking
, washing handsSlide63Slide64
In this room, in this place
Let’s arrive.Slide65
Awareness on the movement itselfMindful MovementSlide66
What worked for you?What surprised you?What was challenging?Slide67
Myths and Misconceptions remain.What mindfulness is not—it’s not what you think!Slide68
Mindfulness is not relaxation spelled differently.That’s a side effect.Slide69
Take your daily meditation. No warning label needed.
Other side effects can include
decreased anxiety
calm
clarity
of
mind
improved concentration
stress regulation
decreased
blood
pressure
enhanced
immune
systemSlide70
Mindfulness is not a religion.I
t is spiritual—transpersonal—connects us to our humanness and the planet
Practiced by Buddha over 2600 years ago
Part of most spiritual traditions
Can be a secular practiceSlide71
It’s not about transcending ordinary life.We’re not trying to go somewhere like Nirvana or a state of bliss.
It’s about experiencing oneself more fully
Like cleaning the windows to see more clearly what’s hereSlide72
Mindfulness meditation is not about trying to get anywhere else.Our job is to be awake, present, aware of what is arising and to see our thoughts, our thought patterns, see if they’re helpful or keeping us stuck.
Beginner’s mind—letting go of expectations—it’s never the same sit twiceSlide73
It’s not about emptying the mind of thoughts.
The mind is wired to wander about 50% of the time. (most often on your commute, while working, when you’re looking at a digital screen)
Mindfulness Meditation takes advantage of the brain’s hardwiring and creates an opportunity for mental training.Slide74
It’s not too hard.Anyone can do it.It’s simple but not easy.
Buddha means “awake.”Slide75
Larry Rosenberg, Breath by Breath
1. Follow the breath.
2. When the mind wanders, bring it gently and lovingly back to the breath.
3. Repeat a thousand times or more.Slide76
It’s not DOING anything.Mindfulness—a shift from the doing into the being mode.
We are HUMAN BEINGS, not HUMAN DOINGS.
--a shift from ego driver to witness—
Homo
Sapien
SapienSlide77
Not an escape from the rough patches of lifeCircumstances don’t change but our way of seeing does. “new eyes”
Meditation teaches us a different way to relate.Slide78
If you can breathe, you can meditate.
Not for special people
You don’t have to be an ace at sitting still.
You don’t have to give up caffeine.
You don’t need to study anything before you begin.Slide79
A final mindfulness attitude
COMPASSIONSlide80
Heart/Mind—same word in Asian languagesOur self talk can be critical
Cultivating Kindness toward self
Befriending our breath, our minds, our lives
Cultivating kindness toward others, empathySlide81
Lovingkindness Practice Slide82
Begin by directing these to yourself,
Then, a loved one,
A neutral one,
A difficult person,
A group of people like us,
All people on the planet,
The planet itself and all that inhabit it
.Slide83
Kindness is my religion. --The Dali Lama
Kindness on the goSlide84
What worked for you?What surprised you?What was challenging?Slide85
Three-minute practice
Short Practice
A-G-E
Minute 1: Attention to what’s here now
Minute 2: Gathering the attention to the breath
Minute 3: Expanding the attention to the breath and sensations in the bodySlide86
Benefits of sitting 5-10-15-20 minutes most daysSlide87
Begin with five mindful breaths in the morning and five mindful breaths before going to sleep.Begin with sitting 5 or 10 minutes a day.
Work up to 15 and then 20.
The important piece is to show up every day.
Otherwise, post card to self: having a nice life, wish you were here.Slide88
Like going to the gym, lifting weights, repsM
ental fitness: focus on one thing, your mind wanders off, you notice it wandered, and you shift attention back to that one thing again. You do this over and over again.
Strengthens brain matter; implications for agingSlide89
Make a practice that works for you
Try sitting for 5 minutes each day this week
Throughout the day
Try paying attention to taking a shower, washing, the dishes, eating a bite
Try pausing when the phone rings or at a stop sign, taking a breath
Try taking more breaks at workSlide90
What is your take-away?What practice resonated with you?What would you like to incorporate into your day?Slide91
If you take care of the moments, the years will take care of themselves!
A small thing repeated routinely adds up over time to produce big results
Just One
T
hing that could change your lifeSlide92Slide93
Foundational Books on the Practice
Kabat-Zinn
,
Jon
-
-Mindfulness for Beginners: Reclaiming the Present Moment—And Your Life (2012) (includes CD
)
Kornfield
, Jack,
Meditation for Beginners
, 2008, (includes CD)
Richard,
Matthieu
,
Why Meditate?: Working with Thoughts and Emotions
, (2010) (includes CD)
Salzberg
, Sharon,
Real Happiness: The Power of Meditation, A 28-Day Program
,
(2011) (includes CD)
Thich
Nhat
Hahn,
The Miracle of Mindfulness: An Introduction to the Practice of Meditation
, 1975, 1987Slide94
Books Referenced in the Talk
Davidson, Richard J.,
The Emotional Life of Your Brain: How Its Unique Patterns Affect the Way You Think, Feel, and Live—and How You Can change Them,
2012
Hanson, Rick
,
Hardwiring
Happiness: The New Brain Science of Contentment, Calm, and
Confidence, 2013
Hanson, Rick
, Just One thing: Developing a Buddha Brain
O
ne Simple Practice at a Time, 2011
Mindful
Magazine subscription,
www.mindful.org
Ryan
, Tim,
A Mindful Nation: How a Simple Practice Can Help Us Reduce Stress, Improve Performance, and Recapture the American Spirit,
2012
Salzberg
, Sharon,
Real
Happiness at Work: Meditations for Accomplishment, Achievement, and Peace, 2014Slide95
Paulette GrotrianMindfulness-Based Stress Reduction Teacher
Contact me at
grotrian@wccnet.edu
734-276-7707
www.mindfulnessmeditationmichigan.weebly.com