THE BENEFIT OF BEING PRESENT How Mindfulness Practice Positively Impacts Our Health and Well-Being.
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Transcript of THE BENEFIT OF BEING PRESENT How Mindfulness Practice Positively Impacts Our Health and Well-Being.
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THE BENEFIT OF BEING PRESENT
How Mindfulness Practice Positively Impacts
Our Health and Well-Being
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“Mindfulness is a moment-to-moment, non-judgmental
awareness, cultivated by paying attention in a specific way, that is, in
the present moment, and as non-reactively, as non-judgmentally, and
as openheartedly as possible.”
Jon Kabat-Zinn, Coming to Our Senses
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What is Mindfulness?
Present moment awareness Non-judgmental Non-reactive Openhearted Challenge to the monkey-mind
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Mindfulness is not….
Thinking Daydreaming Spacing out Repeating affirmations Self-hypnosis Sleeping
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Mindfulness Is…
Stopping our automatic, habitual pattern of reactivity
A space between one’s perception and response
Reflectivity, not reflexivity Investigative awareness
Observation, discrimination, causality
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Orientation to Experience
Attitude of curiosity Where the mind goes… What is the object of experience?
Everything is relevant
Not trying to produce a “state”
Acceptance of each moment
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The Stress Response
Good stress, bad stress Life on the Serengeti Life commuting on the 405
Chronic stress shutdown Immune system Digestive system Reproductive system
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Predictions
Reduced use of strategies to avoid aspects of experience
Increase dispositional openness Change of psychological context Improved affect tolerance Emotional awareness Relationship between thoughts,
feelings, and actions
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Predictions
Insight into the nature of thought Passing events of the mind, NOT
inherent aspects of the self
Awareness of thoughts as… Contextual Relativistic Transient Subjective
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Origins
Most cultures have some form of mindfulness practice:
Breath meditation Mantra Yoga T’ai Chi Contemplative prayer
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Why Mindfulness?
Physiological Benefits Decreased heart-rate during meditation Lower blood-pressure in normal and
moderately hypertensive individuals Quicker recovery from stress Increase in alpha rhythms (relaxation) Increase in synchronization (hemispheres) Reduced cholesterol levels Reduction in the intensity of pain
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Why Mindfulness?
Psychological Benefits Greater happiness and peace of mind Less emotional reactivity Increased empathy Enhanced creativity Heightened perceptual clarity Reduction in acute and chronic anxiety Enhanced self-actualization
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Therapeutic Interventions
Mindfulness-Based Stress Reduction (MBSR) Mindfulness-Based Cognitive Therapy
(MBCT) Reduction of symptoms:
Chronic Pain Anxiety Depression Eating Disorders Fibromyalgia Psoriasis ADHD
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MBSR
8-week program: meditation, body scan,
hatha yoga
Baer’s Meta-analysis: MBSR effective in reducing stress, increasing well-being
Research: reduction of stress in medical students
Shapiro, et al., 1998; Rosenzweig, et al., 2003
Research: reduction of stress in cancer patients
Carlson, et al., 2004; Tacon, et al., 2004.
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The Science of Mindfulness
Reduction of negative affect Increase in left-side activity of the
prefrontal cortex Increase in immune-system functioning Increased gamma-wave oscillations
(synchrony)
Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., et. al. (2003). Alterations in brain function produced by mindfulness meditation. Psychosomatic Medicine, 65, 564-570.
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Everyday Mindfulness
Breath Meditation
Walking Meditation
Eating Meditation
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Making Time for Mindfulness
Set aside 5-10 minutes per day Find time before, during, or after one of
your regular activities:
Add 5 minutes of mindfulness during mealtime
Meditate for a few minutes before watching TV
Meditate before work begins, during your lunch hour, or at the end of the workday