Post on 15-Feb-2017
transcript
www.TheMindfulCoach.com
Work‘Mindfulness at Work’
(New Zealand, Workshop-1)
1
CREDENTIALS
Certified Mindfulness Based Stress Reduction (M.B.S.R.) trainer, University of Massachusetts Medical School
Certified Mindfulness Based Eating Awareness (MB-EAT) Trainer,Indiana State University
Certified Master Life Coach, Specializing in Stress Managementand Life/Work balance, Certified Coaches Federation, Toronto
Certified Chronic Disease Self-Management Trainer, Stafford University, California
Certified Mindfulness Based Cognitive Therapy (M.B.C.T.) trainer, University of Toronto
Asian trained Vipassana & Jhana Meditation Teacher, Kandy, Sri Lanka
CLIENTS Online clients
York University
City of Kitchener
University of Waterloo
Private consulting practice
St Joseph Hospital, Guelph, Ontario
Mindfulness consultant for University of Florida
Complementary Healing Arts Clinic, Cambridge, Ontario
The Rotman School of Management, University of Toronto
Learning Retention
TRAINING
GroundingEating Mindfully
Q & A
Break
Grounding & OpeningListening Mindfully
Grounding, Opening & Resting
ICE BREAKER
When I am at my best, I am … (2 minutes)
1- “When I am at my best, I am (feeling)… “ i.e. content
2- “When I am at my best, I do (action)… “ i.e. kind things
MINDFULNESS
What is Mindfulness?
Broadly defined mindfulness is our mental faculties of attention & intention We bring attention, to our experiences (My body feels cold)
Then a wise intention, to the experience (I put on a sweater)
Mindfulness deepens our understanding of life
Understanding life results in less stress and more happiness
STRESS LOOPS
GROUNDING
BRAIN to BODY
Meaning Perception Happiness Level Log Emotion +/- Self-Talk
Indifferent
Demanding
PRIDE
175
Scorn
"i'm so wonderful“, "i have all the answers"
Vengeful
Antagonistic
ANGER
150
Hate"i hate this“, "What's wrong with them"
Denying
Disappointing
DESIRE
125
Craving"i want a lot more of this“, "i've got to have it"
Punitive
Frightening
FEAR
100
Anxiety"something bad is going to, happen, i just know it"
Vindictive
Evil
GUILT
30
Blame"it's all my fault“, "they are to blame"
Despising
Miserable
SHAME
20
Humiliationi'm a failure“, "i'm not good enough"
FEAR BASED
SYMPATHETIC
Purpose:Promotes the ‘fight or flight’ response.
Emotional Content:Is activated by negative emotions and thoughts including:fear, sadness, anger, worry, resentment, and aggressiveness.
The Sympathetic Nervous System:Muscle tensionCreates stress and anxietyCauses difficulty resting and sleeplessnessIncreases the heart rate, blood pressure, blood sugar, and heat productionIncreases adrenaline (epinephrine), insulin, cortisol and the thyroid hormones
Meaning Perception Happiness Level Log Emotion +/- Self-Talk
Self
Is
ENLIGHTENMENT
700-1K
Ineffable“Clear, Spacious Awareness”
All-Being
Perfect
PEACE
600
BlissNothing more, needs to be done, let it all go
One
Complete
JOY
540
SerenityLife is a beautiful mystery, It is perfect, just as it is
Loving
Benign
LOVE
500
ReverenceI am sorry, I Love you, I respect myself and others
Wise
Meaningful
REASON
400
UnderstandingMay I understand, What is Life's lesson in this?
Merciful
Harmonious
ACCEPTANCE
350
ForgivenessEverything, will work out, There is nothing really wrong
Permitting
Feasible
COURAGE
200
AffirmationYes, I can. We can do this, Just glad, to be alive
LOVE BASED
PARASYMPATHETICPurpose:Promotes healing, regeneration and nourishment of the body, and up-regulates the immune system.
Emotional Content:Is activated by feelings of:love, calmness, peacefulness, contentment, satisfaction and being appreciated.
The Parasympathetic Nervous System:Is activated by rest, sleep, meditation, and relaxation therapies.Laughter and tears are both usually signs of parasympathetic activity.Decreases blood pressure, heart rate, blood glucose and heat production.The mind can see the bigger picture and also turns inward introversion, reflection, receptivity.Is associated with feelings of ‘coming down’ (stopping & dropping) and release of emotions disappointment, grief, shame, guilt, and despair.
NERVOUS SYSTEM
POEM The Guest House
This being human is a guest-house,every morning a new arrival.
A joy, a depression, a meanness,some momentary awareness comesas an unexpected visitor. Welcome and entertain them all!Even if they’re a crowd of sorrows,who violently sweep your houseempty of its furniture,
still, treat each guest honorably.He may be clearing you out for some new delight. The dark thought, the shame, the malice,meet them at the door laughing,and invite them in. Be grateful for whoever comes,because each has been sentas a guide from beyond. by Rumi
ATTENTION
The first step of developing the power of mindfulness, is paying attention to:
• Sensations of the body• Moods of the mind• Self-talk
Phrases of attention: “There is … “ “There is anger in me”“This is my anger”“There is real nothing wrong with feeling my anger”
INTENTION
The faculty of intention
In developing the power of mindfulness, the second step is setting a wise intention to the experience in our attention:
We use phrases of intention:
‘may I be safe’, ‘may you be safe’, ‘may we be safe’
‘may I be well’, ‘may you be well’, ‘may we be well’
Note, Phrases of Intention are not affirmations
HIERARCHY OF NEEDS
GROUNDING
EXERCISE
21
GROUNDING
Feeling the body• Posture of the spine• Feet, legs, hips & hands
Intentional breathing• Noticing, on the in-breath• Letting go, on the out-breath
Feeling the heart beating• Breathing-in, invite the chest to open• Notice, the heart beating in the chest
MINDFUL EATING
EXERCISE
23
EATING AWARENESS
Benefits:1. Develops Eating Awareness2. Educates our eating experience3. Accesses our natural ‘Inner Wisdom’
Features:VoluntarySimple to doNo experience required
EATING AWARENESS
This eating exercise has three activities:
1. EXTERNAL AWARENESS
2. INTERNAL AWARENESS
3. REFLECTION & SUMMARY
EATING AWARENESS
Seeing• Colour / Shape
Feeling• Hard / Soft
Smelling• Sweet / Sour
Thoughts• Positive / Negative
Emotions• Like / Dislike
INNER AWARENESS
Textures:Rough / Smooth
Temperature:Warm / Cool
Taste:Sour / Sweet
Thoughts:Judgemental / Non-judgemental
Emotions:Aversion / Curious
REFLECTING
What was it like to be aware of:– Eating slowly?– Stopping the chewing?– Texture, Temperature & Taste?
Tongue:– How does the tongue move the food?– How does the tongue, taste the food?– How could this be useful for over-eating?
Eating slowly: 10 min. for breakfast20 min. for lunch & dinnerStop chewing at serval times
Eating with Awareness:Texture- Is the food soft & smooth or firm & rough?Temperature- Is the food warm or cool?Taste- How long does the taste last?
SUMMARY Eating awareness of the tongue, naturally reduces over-eating.Eating awareness of the tongue, provides a richer eating experience.
GROUNDING & OPENING
EXERCISE
30
GROUNDING
Feeling the body• Posture of the spine• Feet, legs, hips & hands
Intentional breathing• Noticing, on the in-breath• Letting go, on the out-breath
Feeling the heart beating• Breathing-in, invite the chest to open• Notice, the heart beating in the chest
OPENING
Opening & Smiling• Still grounded• Silently repeat ‘may I smile’
Opening & Feeling• Still grounded• Silently repeat ‘I let you be’
Opening & Letting go• Still grounded• Silently repeat ‘I let it all go’
DEEP LISTENING1- First, choose a partner, someone you are comfortable with.
2- Determine who will speak first and a mutually interesting topic.
Then, sit face-to-face with your partner, resting your eyes on the ground or closing them for a moment as you begin to feel the connection with the other person.
When you’re ready, slowly open your eyes.
The first speaker begins. The topic might be:
1. Hopes or fears about work2. Creating a supportive community there3. What you appreciate about the work and the employer
Speakers are asked to speak genuinely about their thoughts or feelings.
Allow five minutes to speak without interruption and to listen with an open heart.
DEEP LISTENING4- The listener’s job is to simply hold the space for their partner to speak.
5- Not to judge, fix, offer suggestions or have a response ready the moment it’s their turn to speak.
As the listener, their only job is to receive and pay full attention to the speakers:
• facial expressions
• body posture
• words
6- When the five minutes are up, a bell is rung and the two partners sit in silence for one minute with their eyes closed. The instruction here is to just let what was said settle, to not think of how to respond, but to let the speaker’s words be their own.
DEEP LISTENING7- After one minute of silence and gratitude, the other partner has a chance to speak.
8- Not to respond to what his or her partner has just said or to say what they think the other wants to hear But really connect within themselves and to say what is meaningful on the topic from their point of view.
9- Once you feel comfortable with deep listening, you can bring this skill with you to:
• conferences, phone calls
• meetings, clients, adversaries
• one-on-one encounters with colleagues
No one even needs to know you’re doing it—it’s your instrument of connection.
Grounding, Opening&
Resting
36
GROUNDING
Feeling the body• Posture of the spine• Feet, legs, hips & hands
Intentional breathing• Noticing, on the in-breath• Letting go, on the out-breath
Feeling the heart beating• Breathing-in, invite the chest to open• Notice, the heart beating in the chest
OPENING
Opening & Smiling• Still grounded• Silently repeat ‘may I smile’
Opening & Feeling• Still grounded• Silently repeat ‘I let you be’
Opening & Letting go• Still grounded• Silently repeat ‘I let it all go’
RESTING
Stopping & Dropping• Stopping the over-thinking• Dropping back into the body
Opening & Letting Go• Breathing-in, opening the mind• Breathing-out, let everything go
Resting in Awareness• Awareness of sensations in the body• Awareness of the sounds in the body
NEW ZEALAND
Who are New Zealanders?
‘New Zealand's friendly and down-to-earth people ...’ Source- www.newzealand.com
‘New Zealand's friendly (open) and down-to-earth (grounded) people ...’
SUMMARY
1- Grounding- ‘Stopping & Dropping’ (attention to the body)
2- Opening- ‘Opening & Smiling’ (intention to the mind)
3- Resting- ‘Resting in Awareness’ (understanding the experience)
THANK YOU
“Remember, the mud puddle”
Attention + Intention = Mindfulness
“tēnā koutou” (Maori)
Thank you for your attention G Ross Clark
1-519-648-2985