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Mindfulness, Stress,


& Yoga May 16, 2012 ... 3-Minute Breathing Space Essence ... & depression Practice of mindfulness exercises Discussions of how to apply this to daily life Not ... – PowerPoint PPT presentation

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Title: Mindfulness, Stress,

Mindfulness, Stress, Yoga
  • May 16, 2012
  • Richard Sears, PsyD, MBA, ABPP
  • Director, Center for Clinical Mindfulness
  • Core Faculty, PsyD Program, Union Institute

The Nature of Stress
  • Goal is not zero stress, but to find balance

Stress Response
  • Release of adrenalin cortisol
  • Increased heart rate blood pressure
  • Reduced blood flow for digestion
  • Increased blood flow to major muscles

Stress Response
  • Stress response for short-term emergencies is
    good countered by relaxation response
  • Chronic stress causes many problems overwhelms
    natural balance systems
  • Up to 90 of doctors visits are for conditions
    in which stress at least plays a role

Nature of Stress
  • Stress alone does not cause disease
  • Makes you more vulnerable to disease
  • Makes current conditions worse

5 Ways to Well-Being
  • ConnectBe activeTake noticeKeep
  • centre for well-being, nef (the new economics

5 Ways to Well-Being
  • ConnectWith the people around you. With
    family, friends, colleagues and neighbours. At
    home, work, school or in your local community.
    Think of these as the cornerstones of your life
    and invest time in developing them. Building
    these connections willsupport and enrich you
    every day.

5 Ways to Well-Being
  • Be activeGo for a walk or run. Step outside.
    Cycle. Play a game. Garden. Dance.Exercising
    makes you feel good. Most importantly, discover a
    physical activity you enjoy one that suits your
    level of mobility and fitness.

5 Ways to Well-Being
  • Take notice
  • Be curious. Catch sight of the beautiful. Remark
    on the unusual. Notice thechanging seasons.
    Savour the moment, whether you are on a train,
    eating lunch or talking to friends. Be aware of
    the world around you and what you are feeling.
    Reflecting on your experiences will help you
    appreciate what matters to you.

5 Ways to Well-Being
  • Keep Learning
  • Try something new. Rediscover an old interest.
    Sign up for that course. Take on a different
    responsibility at work. Fix a bike. Learn to play
    an instrument or how to cook your favourite food.
    Set a challenge you will enjoy achieving.
    Learning new things will make you more confident,
    as well as being fun to do.

5 Ways to Well-Being
  • Give
  • Do something nice for a friend, or a stranger.
    Thank someone. Smile. Volunteer your time. Join a
    community group. Look out, as well as in. Seeing
    yourself, and your happiness, linked to the wider
    community can be incredibly rewarding and will
    create connections with the people around you.

What is Mindfulness?
  • Historical Perspectives
  • Present in many cultures
  • Eastern Wisdom Traditions
  • Siddharta Gautama
  • - 8 levels of samadhi (absorption)
  • - Added insight meditations

What is Mindfulness?
  • the awareness that emerges
  • through paying attention
  • on purpose,
  • in the present moment,
  • and nonjudgmentally
  • to the unfolding of experience moment to moment
  • (Kabat-Zinn, 2003, p. 145)

What is Mindfulness?
  • Mechanisms
  • Worry/rumination
  • Negative Reinforcement
  • Exposure Therapy
  • Decentering/Defusion
  • Need for Systematic Training
  • Homework practice
  • Journal

What is Mindfulness?
  • Being vs. Doing
  • Being Present focused
  • Doing Future focused

What is Mindfulness?
  • Differences
  • Transcendental/Absorption Meditation
  • Hypnosis
  • Relaxation Methods

What is Mindfulness?
  • Mindfulness-Based Stress Reduction (MBSR)
  • Mindfulness-Based Cognitive Therapy (MBCT)
  • Dialectical Behavioral Therapy (DBT)
  • Acceptance and Commitment Therapy (ACT)
  • Mindfulness-Based Relapse Prevention (MBRP)
  • Mindfulness-Based Eating Awareness Training
  • Mindfulness-Based Elder Care (MBEC)
  • Mindfulness-Based Childbirth Parenting (MBCP)

3-Minute Breathing Space
  • Essence of MBSR/MBCT program
  • Body Scan
  • Mindfulness of Breath
  • Mindfulness of Body as a Whole
  • Mindfulness of Thoughts

3-Minute Breathing Space
  • Minute 1 Tuning In
  • Notice what is here
  • Body sensations
  • Feelings
  • Thoughts
  • Let go of judgments, as best you can
  • its already here, just let me feel it

3-Minute Breathing Space
  • Minute 2 Gathering
  • Focus on the breath
  • Pay attention to one spot rising and falling of
    abdomen, nostrils, etc
  • Mind wanders, just gently bring it back, again
    and again

3-Minute Breathing Space
  • Minute 3 Expand awareness
  • Expand from breath to
  • body-as-a-whole

Bringing mindfulness into daily life
  • Self-monitoring
  • Take a breath, take a break
  • Become aware of thoughts/feelings/sensations
    throughout the day

Leaving issues at work
  • Noticing tension in your body
  • Noticing feelings and thoughts
  • how interesting, there you are again
  • Investigating vs. Letting Go

Obstacles to Self Care
  • Time
  • Priorities
  • Focus on others
  • Not feeling that we are worth it

Benefits of Yoga
Mindful Yoga
  • Staying present in your body
  • Working with pain/discomfort
  • Balance (physical/emotional)
  • Exploring limitations
  • Active mindfulness

Mindful Stress Reduction Groups
  • Based on MBSR MBCT
  • 8 sessions, 90 minutes each

Mindful Stress Reduction
  • Class consists of discussions of stress, anxiety,
  • Practice of mindfulness exercises
  • Discussions of how to apply this to daily life
  • Not required to disclose personal info

Mindful Stress Reduction
  • 30 minutes of homework required each day between
  • Practice exercises on CD
  • Practice daily activities mindfully

Suggested Readings
  • Full Catastrophe Living (MBSR)
  • Jon Kabat-Zinn
  • Mindfulness Yoga The Awakened Union of Breath,
    Body, and Mind
  • Frank Jude Boccio
  • Mindfulness in Clinical PracticeSears, Tirch,

  • Richard Sears
  • www.psych-insights.com
  • 513-487-1196
  • Center for Clinical Mindfulness Meditation
  • www.myunion.edu/ccmm
  • Alliance Institute for Integrative Medicine
  • www.myhealingpartner.com
  • 513-791-5521
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