Introduction to Mindfulness and Meditation for

Transcript:Introduction to Mindfulness and Meditation for:
Introduction to Mindfulness and Meditation for Mental Health Dr. Laura Lubbers Ph.D. Soup for Substance Presentation Objectives Education about mindfulness and meditation Definitions Benefits types Introduction to various beginning practices Strategies/ skills Time for questions Mindfulness defined “ Paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.” – Kabat-Zinn, 1994 Meditation is practiced in numerous religious and spiritual traditions. Meditation Defined Cont. Meditation is an experience of relaxing the body, quieting the mind, and awakening the spirit. Encourages deepening of consciousness and awareness and facilitates deeper understanding of self and others. Mindfulness/ meditation vs. Relaxation Benefits of mindfulness and meditation Reduces stress Controls anxiety Promotes emotional health Enhances self awareness Lengthens attention span Improves Memory Promotes gratitude and compassion Improves sleep Benefits of mindfulness/meditation for college students & Staff Improves time management Reduces addictions Improves mood Improves stress reduction and sleep Increases focus Improves athletic performance Enhances the immune system Improves relationships with others (peers, coworkers, etc.) Types of Meditation Calming vs. insight oriented meditation Mindfulness meditation Transcendental (mantra) meditation Guided meditation (guided imagery) Loving kindness- well wishes for self and others Yoga meditation Focused breathing/ breath box (inhale – hold- exhale-hold) Forest bathing- nature focused meditation Types of meditation Cont. Walking meditation- labyrinths Mandala meditations Sample focuses of meditation Building self compassion Building empathy Increasing positive self regard Examining personal beliefs and values Evaluating life’s progress personally and professionally Tolerating difficult emotions Transformative tool to assist with healing (religion/ spirituality/ rituals) To deepen our experiences of gratitude and joy Deepening gratitude and Joy Gratitude journal Train your mind to focus on things you’re thankful for Soak in a positive experience, stay present, don’t quickly dismiss Foundations of mindful meditation Beginners mind: seeing things as new and fresh, as if for the first time, with a sense of curiosity. Non-Judgement: cultivating impartial observations in regards to our experiences. Not labeling thoughts, feelings or sensations as good or bad, right or wrong, but simply taking note of thoughts, feelings and sensations in each moment. Self-Compassion: Cultivating compassion for yourself without self blame or criticism Importance of the breath The breath is centerpiece of mindfulness and meditation because it connects the mind and body. Irregular shallow breathing vs. settled, calm regular and slowed breathes Focusing on the natural pattern of inhalation and exhalation providers a natural object of meditation The mind becomes more tranquil and aware. Whenever