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THE BENEFIT OF BEING PRESENT

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THE BENEFIT OF BEING PRESENT How Mindfulness Practice Positively Impacts Our Health and Well-Being Garrett Hooper Body Mind Wellness Challenge – PowerPoint PPT presentation

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Title: THE BENEFIT OF BEING PRESENT


1
THE BENEFIT OF BEING PRESENT
How Mindfulness Practice Positively Impacts Our
Health and Well-Being
Garrett Hooper Body Mind Wellness Challenge March
2010
2
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
3
What is Mindfulness?
  • Present moment awareness
  • Non-judgmental
  • Non-reactive
  • Openhearted
  • Challenge to the monkey-mind

4
Mindfulness is not.
  • Thinking
  • Daydreaming
  • Spacing out
  • Repeating affirmations
  • Self-hypnosis
  • Sleeping

5
Mindfulness Is
  • Stopping our automatic, habitual pattern of
    reactivity
  • A space between ones perception and response
  • Reflectivity, not reflexivity
  • Investigative awareness
  • Observation, discrimination, causality

6
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

7
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

8
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

9
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

10
Origins
  • Most cultures have some form of mindfulness
    practice
  • Breath meditation
  • Mantra
  • Yoga
  • Tai Chi
  • Contemplative prayer

11
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

12
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

13
Therapeutic Interventions
  • Mindfulness-Based Stress Reduction (MBSR)
  • Mindfulness-Based Cognitive Therapy (MBCT)
  • Reduction of symptoms
  • Chronic Pain
  • Anxiety
  • Depression
  • Eating Disorders
  • Fibromyalgia
  • Psoriasis
  • ADHD


14
MBSR
  • 8-week program meditation, body scan,
  • hatha yoga
  • Baers 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.

15
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.

16
Everyday Mindfulness
  • Breath Meditation
  • ?
  • Walking Meditation
  • ?
  • Eating Meditation

17
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

18
References
  • Baer, R. A. (2003). Mindfulness training as a
    clinical intervention A conceptual and empirical
    review. Clinical Psychology Science and
    Practice, 10(2), 125-143.
  • Bishop, S. R., Lau, M., Shapiro, S., Carlson, L.,
    Anderson, N. D., Carmody, J., Segal, Z. V.,
    Abbey, S., Speca, M., Velting, D., Devins, G.
    (2004). Mindfulness A proposed operational
    definition. Clinical Psychology Science and
    Practice, 11(3), 230-241.
  • Brown, K. W., Ryan, R. M. (2003). The benefits of
    being present Mindfulness and its role in
    psychological well-being. Journal of Personality
    and Social Psychology, 84, 822-848.
  • Rosenzweig, S., Reibel, D. K., Greeson, J. M.,
    Brainard, et. al. (2003). Mindfulness-based
    stress reduction lowers psychological distress in
    medical students. Teaching and Learning in
    Medicine, 15(2), 88-92.
  • Shapiro, S. L., Schwartz, G. E., Bonner, G.
    (1998). Effects of mindfulness-based stress
    reduction on medical and premedical students.
    Journal of Behavioral Medicine, 21, 581-599.

19
References
  • Tacón, A. M., Caldera, Y. M., Ronaghan, C.
    (2004). Mindfulness-based stress reduction in
    women with breast cancer. Families, Systems,
    Health, 22, 193-203.
  • Teasdale, J. D., Williams, J. M., Soulsby, J. M.,
    Segal, Z. V., Ridgeway, V. A., Lau, M. A.
    (2000). Prevention of relapse/recurrence in major
    depression by mindfulness-based cognitive
    therapy. Journal of Consulting and Clinical
    Psychology, 68, 615-623.
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