Introduction to Mindfulness
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The document introduces mindfulness and its benefits. It discusses key aspects of mindfulness like present moment awareness, non-judgmental observation, and acceptance. Various mindfulness practices are presented, such as breathing exercises, mindful walking, and mindful eating. Mindfulness is said to improve focus, reduce stress and negative emotions, and foster compassion. Regular mindfulness practice through meditation is encouraged to reap full benefits.
Introduction to Mindfulness
- 1. Introduction to Mindfulness Mikkeli, 22nd August 2014
- 2. 2 Introduction to Mindfulness Essentials of Mindfulness Benefits of mindfulness Mindful practices
- 4. Mindlessness
- 5. 5 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.
- 7. 7 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
- 8. 8 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
- 10. Clear mind as still water
- 11. 11 Acceptance – Letting go • Allow things to be as they are • Make peace with imperfection
- 12. 12 Acceptance – Letting go • Embrace vulnerability & suffering • Compassion
- 13. 13 Acceptance – Letting go • Understand that all things come and go. • Thoughts are just thoughts, not necessarily always true. • Keep calm.
- 14. Let It Go!
- 15. JOYISNOWHERE JOY IS NOWHERE JOY IS NOW HERE
- 16. The present
- 17. “What day is it?” asked Pooh. “It's today,” squeaked Piglet. “My favorite day,” said Pooh.”
- 18. 18 Benefits of Mindfulness • Mindfulness is good for our bodies: boosts our immune system’s ability to fight off illness, obesity, cancer
- 19. 19 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.
- 20. 20 Benefits of Mindfulness • Mindfulness fosters compassion and altruism • Mindfulness enhances relationships.
- 21. 21 Benefits of Mindfulness • Mindfulness changes our brains: increases density of gray matter in brain regions linked to learning, memory, emotion regulation, and empathy.
- 23. 23 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.
- 24. 24 • Recognize that your thoughts and emotions are fleeting. • Tune into your body’s physical sensations • Meditation Cultivating Mindfulness: Practice, Practice, Practice
- 25. Youth Voices
- 26. 26 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…
- 27. 27 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
- 28. Mindful Walking
- 30. 30 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.
- 31. 31 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.
- 32. Relaxation - Sounds of Nature
- 33. 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
- 34. 34 • Single-tasking • Relaxed focus More productive More joyful Mindfulness at work
- 35. Savor - Mindful Eating, Mindful Life
- 36. 36 Activity: Mindful Eating Eat a chocolate like it is the first time you’ve seen one. Touch it Smell it Chew it Hear it
- 37. 37 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.
- 38. 'Listen with the ears of tolerance See through the eyes of compassion Speak with the language of love.‘ ~ Rumi Activity: Watering flowers
- 39. The Gift of Acceptance
- 40. Thank You!
- 41. 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