Mindfulness For Healing

Body, Mind and Spirit

Presentations to the Atlantic Chronic Disease Congress
Mental Health and Resilience Moncton NB, June 2-3


Timothy R. Walker, Ph.D.
www.TheHealingCircle.ca
www.HealingandCancer.org


Superhero
Science and Mindfulness
Meditation. Evidence Based!
7 Mindful Attitudes
Non-Judging
Patience
Beginners Mind
Trust
Non-striving
Acceptance
Letting go
WHAT IS STRESS?
A condition in which an individual
perceives the demands of a situation
as exceeding their resources


Richard Lazarus and Susan Folkman
Stressor Perception Stress
PHYSIOLOGY OF STRESS
Stress starts in the brain
Triggers Sympathetic branch of
Autonomic nervous system
Stress hormones are released
Pumps sugar and fats into blood
Effects every cell in the body
PHYSICAL EFFECTS
OF STRESS
HORMONAL CHANGES
Adrenaline (stimulant)
Cortisol (immune function)
Sugar and insulin release
Cholesterol release
Sex hormones decrease



PSYCHOLOGICAL EFFECTS
OF STRESS
Fear, Anxiety & Heart rate up
Increased mental activity
Increased emotional intensity &
sensitivity
decrease cognitive functioning,
memory, planning, rational thinking
PHYSICAL EFFECTS
OF STRESS
CARDIOVASCULAR CHANGES
Increase in heart rate and
blood pressure
Increase in blood clotting factor
Increase in sweating


PHYSICAL EFFECTS
OF STRESS
Increase in respiratory rate
Increased tension of all muscles
Digestion slows down or stops
Chronic Stress
Physical Effects of
Chronic stress
Harmful to All systems
Diabetes, hypertension, heart disease
Mutes the normal stress reaction
Chronic fatigue syndrome
Lowers immune function
Susceptible to infection
Inflammatory disease
Autoimmune diseases
Damages brain function
CHRONIC STRESS SYNDROME
Irritable
Depressed
Poor concentration/memory
Anxiety
Poor sleep and fatigue
Vicious circle

POOR SLEEP
IRRITABLE
ANY STRESSOR
STRESS
CHRONIC STRESS
DETERIORATION
OF BRAIN AND BODY
IRRITABLE
DEPRESSED
HEALTH PROBLEMS
SOCIAL FUNCTIONING FAILS
SUSCEPTIBLE TO STRESSORS
ANTIDOTE TO
ACUTE STRESS
Mindfulness
Notice - be aware
Stop Stress with Belly Breathing
Think - Is this threat real?
Reassure and comfort yourself
Remember to relax - choice
BREATHE
Stops a Stress Reaction
Change from Sympathetic to
Parasympathetic from Stress
Reaction to Relaxation Response
Respond rather than react
Emotions expressed clearly not
acted-out, rational, reasonable
Leads to learning healthy
communication in relationships

Mindful of
Distressing
Thoughts

Its no use! I
dont have the
strength to get
through this.
Awareness and
Inquiry
1. What emotions
follow from this
way of thinking?

2. How does my
body feel?

3. Is this a helpful or
harmful thought?
4. Exaggerated,
irrational?
Kind & Rational
Response
Who says you
always have to be
strong.
Sometimes to cry
and fall apart is
the best thing to
do. Then it seems
I find an inner
strength or higher
power.
Mindful of
Automatic
Thoughts
They say you
are supposed to
stay positive
but I feel awful,
angry, helpless,
filled with
despair, Im
afraid I am
making it worse
Awareness and
Inquiry
1. What emotions
follow from this
way of thinking?

2. How does my
body feel?

3. Is this a helpful
or harmful thought?
4. Exaggerated,
irrational?

Kind &Rational
Response
Its natural to
have strong and
negative feelings.
I am learning to
comfort myself
and ask for
reassurance from
others. I can work
with my state of
mind and that
helps.
Family member
Mindful of
Distressing
Thoughts
I have to be
the strong one.
Cant let him/
her know how
I really feel.
If I fall apart,
that will make
it worse for
him/ her.
Awareness and
Inquiry
1. What emotions
follow from this
way of thinking?

2. How does my
body feel?

3. Is this a helpful /
harmful thought?
4. Exaggerated,
irrational?

Kind & Rational
Response
Its best to be honest
with each other about
feelings. Creates more
intimacy, and is truly
supportive. If I fall
apart how do I know it
will make her/him feel
worse. Maybe
consoling me will
make her/him feel
better.
Diverse
Languages
Cultures
Traditions
Religions
Plurality
Of
Ways to
The
Ultimate
Mystery
Many ways One Truth
Physical
Mental
Spiritual