Introduction to Mindfulness - Central Susquehanna ......Introduction to Mindfulness 2 Disclaimer...
Transcript of Introduction to Mindfulness - Central Susquehanna ......Introduction to Mindfulness 2 Disclaimer...
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Introduction to Mindfulness
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Disclaimer
This information is being provided to increase your awareness. It is not intended to be medical advice. If you believe that you may have a medical condition or if you have specific questions regarding your health, see your physician.
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Overview
• What is mindfulness?• Why is it important?• How to practice
mindfulness
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Mindfulness
• What is mindfulness?• What have you heard
about mindfulness?
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A Mindful Moment
• Accept your thoughts• Be open minded • Spend a minute in gratitude
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Mindfulness definitions
• A moment-to-moment awareness of one’s experience without judgment
• A psychological state• Different from meditation• Paying attention on purpose• Being in the present moment
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Myths of mindfulness
• Mindfulness isn’t about fixing you• Mindfulness isn’t about stopping your thoughts• Mindfulness doesn’t belong to a religion• Mindfulness isn’t an escape from reality
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The problems
Busy schedules
Chronic stress
Loss of motivation
Mind wandering
Multitasking
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Stress
• Impacts individuals both mentally and physically
• Body releases hormones in “fight or flight” response
• Some symptoms include– Difficulty focusing– Fatigue– Pain– Sleep problems
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Workload46%
People Issues28%
Worklife Balance
20%
Lack of job security
6%
Workload
People Issues
Worklife Balance
Lack of job security
Main causes of workplace stress
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Multitasking
• On average we switch between activities every three minutes during the workday
• Takes longer to get back on task
• Technology goes everywhere with us
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Switch-Cost
• Switch your focus from one thing to another • Brain stumbles a bit and requires time to get to where it
was before it was distracted• Can be a very big problem for complex tasks
– 2% of the population is proficient at multi tasking– 40% of a person’s productive time is wasted when shifting tasks
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Mind-wandering
• Mind-wandering is connected to unhappiness
• 47 percent of the time, people are thinking about something other than what they’re currently doing
• The more engaged in the present we are, the less our minds wander
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Benefits of mindfulness
•Attention span•Emotional control•Productivity•Relationships•Working Memory
•Costs•Symptoms of depression•Stress
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Practicing mindfulness
• Mindfulness is a practice– Don’t get discouraged if at first you don’t succeed
• Mindfulness may feel abnormal at first• It requires patience• Start small• Work up to larger chunks of time
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Getting started
Find quiet time
Practice deep
breathing
Unplug Get comfortable
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Mindfulness Activities
• Mindful eating – the BASICS activity
• Mindful movement activity for postural awareness
• STOP activity • Guided mindfulness
activity
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Eating mindfully BASICS
Check hunger
and thirst
signals
Assess your food
Slow down
Pay attention during meal
Chew your food
Savor your food
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Mindful Eating
• What hunger cues are you sensing right now?– Stomach growling?– Thirst?
• During your next meal ask yourself; – Is the portion size appropriate for my needs?– How many colors are on my plate?– How many flavors can I taste?
• Use Mindful Eating handout
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Mindfulness and physical activity
• Practice mindfulness to find your internal motivation for exercise
• Go on daily mindful walks • Pay attention to how your body feels during exercise
– Improves form– Prevents injury
• Increases postural awareness
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Mindfulness in the workplace
• Accept what you can’t change• Adopt a growth mindset
– See every circumstance as a growth opportunity • Be a single tasker• Make stress your friend
– How you react to it changes how stress affects you• Slow down to speed up• Practice gratitude • STOP throughout the day
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More ways to practice mindfulness
• Before bed• During your commute• During a difficult time• When you first wake up• While drinking morning coffee or tea• While listening to others
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Guided mindfulness activity
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“Attention is the rarest and purest form of generosity.” – Simone Weil, philosopher
It’s a gift worth giving ourselves.
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Additional Resources
• Mindful.org– Free website with plenty of articles and guided meditations
• HeadSpace Phone App– Basics are free– Guided meditations
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Questions?
Unsure
Idea Curious
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Evaluation
Learn something new today? Have a tip or suggestion?
Want to share a success story?
Help us improve our programs and presentations by filling out this survey!
https://survey.geisinger.edu/Checkbox/pres-eval.aspx
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References
• American Psychological Association – www.apa.org
• Mindful – www.mindful.org
• Greater Good Magazine– http://greatergood.berkeley.edu/article/item/does_mind_wanderin
g_make_you_unhappy• Harvard Health
– www.health.Harvard.edu
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Postural Awareness
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Mindful Eating Exercise
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Take a moment to STOP
Stop
Take a Breath
Observe
Proceed