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Introduction to Mindfulness
Mikkeli, 22nd August 2014
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Introduction to Mindfulness
Essentials of Mindfulness
Benefits of mindfulness
Mindful practices
The Mindful Movement
Mindlessness
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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.
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Mindfulness
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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
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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
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Mindful Observation
Clear mind as still water
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Acceptance – Letting go
• Allow things to be as
they are
• Make peace with
imperfection
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Acceptance – Letting go
• Embrace vulnerability & suffering
• Compassion
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Acceptance – Letting go
• Understand that all
things come and go.
• Thoughts are just
thoughts, not
necessarily always
true.
• Keep calm.
Let It Go!
JOYISNOWHERE
JOY IS NOWHERE
JOY IS NOW HERE
The present
“What day is it?”
asked Pooh.
“It's today,”
squeaked Piglet.
“My favorite day,”
said Pooh.”
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Benefits of Mindfulness
• Mindfulness is good for our bodies: boosts our immune
system’s ability to fight off illness, obesity, cancer
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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.
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Benefits of Mindfulness
• Mindfulness fosters compassion and altruism
• Mindfulness enhances relationships.
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Benefits of Mindfulness
• Mindfulness changes our brains: increases density of
gray matter in brain regions linked to learning, memory,
emotion regulation, and empathy.
Science of Mindfulness
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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.
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• Recognize that your thoughts and
emotions are fleeting.
• Tune into your body’s physical
sensations
• Meditation
Cultivating Mindfulness: Practice, Practice, Practice
Youth Voices
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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…
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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
Mindful Walking
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Mindful Movements
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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.
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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.
Relaxation - Sounds of Nature
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
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• Single-tasking
• Relaxed focus
More productive
More joyful
Mindfulness at work
Savor - Mindful Eating, Mindful Life
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Activity: Mindful Eating
Eat a chocolate like it is the first time you’ve
seen one.
Touch it
Smell it
Chew it
Hear it
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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.
'Listen with the ears of tolerance
See through the eyes of compassion
Speak with the language of love.‘
~ Rumi
Activity: Watering flowers
The Gift of Acceptance
Thank You!
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