MINDFULNESS

Christine Foster, M.A., LLPC, NCC

Mind Clearing

Mindfulness
Why

are we happy?

Positive
Ever

Psy.

tripped up on a step because you

weren't watching where you were
going?

Mindfulness
The

awareness that emerges through

paying attention on purpose, in the
present moment, and nonjudgmentally
to the unfolding of experience moment
by moment. Jon Kabat-Zinn
It is NOT thinking or analyzing, IT IS
being aware of your present perception

Definition and Uses

Goal: increase the awareness of the present

moment-by-moment experience and to help us
become aware of the flow of thoughts, which are
usually in the past or future with a lot of
judgmental connotations.

Definition and Uses,

cont.d
Mindfulness

is one of the key strategies to

reducing stress.
Helps people learn to control their stress and
anxiety symptoms.
Often one of the key issues that affects those
dealing with stress is that many try to fight it.
They either try to feel as though theyre not
dealing with stress, or they allow the stress to
overcome them while focusing on the problems
causing stress, rather than simply controlling the
stress itself.

Uses
Increases

awareness of your mind and body,

the ways unconscious thoughts, feelings, and
behaviors can harm emotional, physical, and
spiritual health
Once theyre in your awareness, you have
more control over them (i.e., reducing
emotional reactivity).
A trained expert is the best way to learn
mindfulness and relaxation techniques, but
you can integrate mindfulness-based practices
into your life on your own with practice and
motivation.

Benefits:
Controlled

research studies suggest that

mindfulness-based interventions can effectively
reduce symptoms in people with chronic pain,
recurrent depression, anxiety disorders,
substance abuse, binge-eating, and many other
health conditions.
Mindfulness interventions have also been shown
to change the brain's grey matter and reactivity
to emotional stimuli in ways that promote greater
conscious control over emotion.
All It Takes Is 10 Mindful Minutes

Examples of Being Unmindful

Zoning out, autopilot, which may contribute to

increased anxiety or frustration when an event
happens that we did not expect.

Driving do you remember how you got there?

Listening Did not hear/forgot what the person was
talking about
Listening Thinking about what youre going to say next
before the other person has even stopped speaking
Reading Forgot what you just read/thinking about
something else
Walk into a room forgot why you went in there
After putting something down, forgot where you placed it
Showering plan out your day/daydream and forget if you
already washed your hair or not

Focus on the Present Moment

When your thoughts get lost in thinking about

the past or worrying about the future, you bring
them back to what you are experiencing right
now. You try to remain open to how things
unfold in the present, rather than having
preconceived ideas about how things will or
should turn out.

i.e., Job searching past experiences vs. future

expectations?
Staying in the present moment can help us stay
focused on the task at hand.

Openness to Experience
Welcome

with curiosity any thoughts

and feelings that naturally arise,
knowing they are merely sensations in
the moment and the next moment can
be different.
Become aware of your experience as a
flow of sensations, thoughts, and
feelings and watch how these change
and transform naturally over time.

Non-Judgment
Don't categorize your thoughts and feelings as
good or bad, try to change them, or feel compelled
to act on them. All feelings have a purpose,
whether to protect you from danger or open you to
love.
Dont over identify with thoughts and feelings
Watch and accept whatever arises in
consciousness with an open mind. Extend this nonjudging attitude to other people and things.
Separate judgmental thoughts from your
experiences (self and others)

Acceptance of Things as They

Are
You

don't try to force or change reality to fit

your vision of what it should be, feel like a
victim, or the unfairness of life.
Instead, you try to see reality clearly and let it
be as it is, knowing that you can tolerate
whatever it is that comes up. You extend this
acceptance to others, knowing they are the
best judges of what is right for them.
Especially events that are out of your control.

Non-Attachment
Do

not try to hold onto things, people, or

experiences
Attachment comes from fear and is the
basis of suffering.

Is it the end of the world if you lose your

phone or if your boyfriend wants to play video
games with the guys?

Go

with the flow and be confident in your

own ability to adapt. When one door closes,
another opens.

Compassion
You deal gently, kindly, and patiently with
yourself and others. Rather than judging, or
condemning, you open your heart to really
listen and try to understand your own and
other people's experiences nonjudgmentally.
Have compassion for yourself and others
during difficult times, challenges, or times of
suffering
Recognize that failure and mistakes are a part
of life, not a reason to be hard on yourself.

Work Through Difficulties

Mindfulness

allows us to see difficulties

and break out of our automatic
responses to challenges
It will not allow us to escape our
thinking/feeling, but allows us to change
our relationship with our thoughts and
emotions
Gives you the ability to interrupt the
process (versus fueling the fire)

(i.e., getting angry in a traffic jam)

Work Through Difficulties

contd.
Have

awareness of the thought, extend

compassion to yourself if the thought
makes you feel uncomfortable, with
balance and intuition, you can decide
whether/how to act on the thought
Control your behavior, dont let your
emotions do it.

Example
You

did terrible on your first exam

What are some negative or unhealthy thoughts,
feelings/emotions, or behaviors that may occur?
Be aware of your thoughts/feelings even if they
are negative (theres a reason you have them)
This allows you to decide how to react or think
about it
What are some healthy ways you can think or
act on this event? (nonjudgmentally, present
moment, compassion)

It can be practiced in every

day life!
Eating
Deep

breathing exercises
Mindful exercises/movement (e.g., yoga,
running/walking, calisthenics, dance)
Listening
Traditional meditation & Guided
Meditation

Exercises
Basic mindfulness meditation Sit quietly
and focus on your natural breathing or on a
word or mantra that you repeat silently.
Allow thoughts to come and go without
judgment and return to your focus on breath
or mantra.
Body sensations Notice subtle body
sensations such as an itch or tingling without
judgment and let them pass. Notice each part
of your body in succession from head to toe.

Exercises
Sensory

Notice sights, sounds, smells,

tastes, and touches. Name them sight,
sound, smell, taste, or touch
without judgment and let them go.
Emotions Allow emotions to be present
without judgment. Practice a steady and
relaxed naming of emotions: joy, anger,
frustration. Accept the presence of the
emotions without judgment and let them go.

Why Are Mindfulness Skills

Important?
Focus

on one thing at a time in the

present moment, which gives you better
control and can soothe overwhelming
emotions
Help you learn to identify and separate
judgmental thoughts from your
experience (judgmental thoughts can
fuel overwhelming emotions)

Mindfulness improves well

being
Nurtures greater awareness, clarity, and
acceptance of the present moment
Enhances feelings of trust and connectedness
Develops more resourceful coping techniques
Let go of judgment from self and others
Less likely to get caught up in worries about
the future or regrets over the past, are less
preoccupied with concerns about success and
self-esteem
Opens your mind and sharpens your focus

Mindfulness improves physical health

Scientists have discovered the benefits of
mindfulness techniques help improve physical
health in a number of ways. Mindfulness can:
help relieve stress
treat heart disease
lower blood pressure
reduce chronic pain
improve sleep
alleviate gastrointestinal difficulties

Mindfulness improves mental

health
In recent years, psychotherapists have turned to
mindfulness meditation as an important element in
the treatment of a number of problems, including:
depression
substance abuse
eating disorders
couples conflicts
anxiety disorders
obsessive-compulsive disorder

Jon Kabat-Zinn
http://youtu.be/kANsRoYcaAo
Recommendations:

CALM Space: Mindfulness on Youtube or find a array of free

mindfulness meditation/yoga practices on Youtube
https://www.youtube.com/watch?v=iUd5cWSVonA&index=2&list=
PL45B104588828D53F

Find phone apps that incorporate mindfulness, such as the free

app Mindful (+)

The point of all these practices is freedom. To me it

means just paying attention to my thoughts, words and
actions. So the things I do, say and think bring no harm
to others or myself.
Modern Buddhist