BEING PRESENT

Lesson #3

Centering in the Present

Being Present

• #1 distraction is electronic devices

• We have become a multi-tasking culture.

• People want to be seen and heard in conversations

Multi-tasker Master?

*How many of you multi-task?

*Do you think you can get more done by multi-tasking?

Are you really a Master?•Only 2% of people can effectively multi-task

• It is more likely that you succeed in school or work if you are not switching tasks and not consuming media

Are you an Electronic Multi-tasker?

1.How often do you check your phone during the day?

2. How many different windows and APPs do you open in an hour?

Averages

- The average teen checks their iPhone 150 times a day.

- Average # of window open during “studying”…SEVEN.

Why do we love our phones?

*When your phone rings or you get a text message, your brain produces endorphines in the brain.

*These chemicals makes us feel connected, trusted and loved.

Phone Anxiety

1. Do you experience angst and panic when you cannot find your phone? (Nomophobia- Dopamine decrease)

2. Do you sleep with your phone?

Electronic Addiction

-61% of people claim they are “addicted” to their phone & 67% of teens check their smart phone every 15 mins.

- 3/4th of teens sleep with their phones on.

The consequences

* America is taking in an average of 40 Gig-a-bites a day, about 150,000 words.

•Internet users are two times more likely to be depressed.

•Accidents- walking in the hall or driving (25% of car accidents are from texting and driving)

* Sleep deprivation- the light keeps you up.

* Only check emails, FB, instagram and twitter at certain times throughout the day.

•Take an “Innergram”

•Device free meals: Focus on the food

•Don’t bring your phone into your bed. Don’t use your phone as an alarm clock.Get a cell phone dimmer.

•Media fasting

Tips to Digital Detox

UNpresent Activity

• Get together with a parnter

• One of you: Check your FB, Twitter, Instagram, snapchat or play Candy Crush.

• The second person try to engage them in a conversation

• How did you feel on your phone?• How did you feel to talk to someone?• How did it feel to be ignored?

We all want to be seen• How many of you have a little brother

or sister that is trying to talk to you when your on the phone?

• How many of your parent’s bug you to put your phone away?

• Does anyone’s friends complain, your always on your phone?

• WE ALL WANT TO BE SEEN

“I See You.”Person #1: “I am here to be seen”

Person #2 “And, I see you.”

Person #2 “I am here to be seen”

Person #1 “And, I see you.”

SHARE OUT

•How did it feel to be seen?

•How did it feel to see?

* Practice gratitude

* Take a nap: Increase performance by 30-40%

* Laughter calms the brain

* Hot Water calms the brain

* Walking outside calms the brain

* Get oxycotin naturally by Hugging

Tips to Natural Trigger the Reward Center of the Brain

IMAGINE BEING PRESENT

DANCE

“WAKE ME UP WHEN ITS ALL OVER”

Moby

REVIEW MINDFUL TECHNIQUES

• Breathing Exercises• Visualization Exercises• Positive Affirmations • Mindful Meditation• Self-reflection