Mindfulness

What is Mindfulness?
Mindfulness is the awareness that emerges
through paying attention on purpose, in the
present moment, and non judgementally to
things as they are. This means paying
attention to things are they really are in any
given moment not what we want them to be.
 Mindfulness
Through mindfulness, you discover how to live
in the present moment in an enjoyable way
rather than worrying about the past or being
concerned about the future.
Mindfulness is a translation of the Indian
word, Sati, which means awareness, attention
and remembering.
 Breaking it Down
You can break down the meaning of mindfulness as follows:
Paying attention: To be mindful, you need to pay attention,
whatever you choose to attend to.
Present Moment: The reality of being in the here and now
means you just need to be aware of the way things are as they
are now. Your experience is valid and correct just as it is.
Non reactively: Normally, when you experience something
you automatically react to that experience according to your
past conditioning. Example: if you think, I still havent
finished my work, you react with thoughts, word and actions
in some shape or form. Mindfulness encourages you to
respond to your experience rather then react to thoughts. A
reaction is automatic and gives you no choice; a response is a
deliberate and considered action.
 Breaking it Down
Non-judgementally: The temptation is to judge
experience as good or bad or like/dislike. I want
to feel bliss; I dont like to feel afraid. Letting go of
judgements help you to see things as they are
rather then through the filter of personal
judgements based on previous
conditioning.(experiences)
Openheartedly: To be openhearted is to bring a
kindness, compassion, warmth, and friendliness
to your experience
Is mindfulness thinking about nothing?
NO! Mindfulness meditation is paying
attention in a systemic way to whatever you
decide to focus on, which can include
awareness of your thoughts. By listening to
your thoughts, you discover your habitual
patterns. Your thoughts have a massive impact
on your emotions and the decisions that you
make so paying attention to them is helpful!
Do you meditate for the intent of
relaxation?
The aim of mindfulness isnt to make you feel more
relaxed. Trying to relax only causes more tension.
Mindfulness is accepting your moment by moment
experience. So if you are tense, mindfulness is being
aware of that tension. Where do you feel tense? Whats it
shape, colour, texture? Whats your reaction to this
tension, your thoughts. Doing this often leads to
relaxation but it is not the aim of the practise.
 Informal vs Formal
Informal meditation is when you focus your
mind to which ever activity you are doing
during your day. This could include: brushing
your teeth, cooking, cleaning, etc.
Formal meditation is when you take time out
of your day to complete a meditation practise.
Some practises include the body scan,
mindfulness of the breath, mindful yoga,etc.
What Can Mindfulness Do For You?

Help Battle Depression

Help Battle Anxiety
Reduce Stress Levels
Reduce Physical Pain
Improve Sleep
Increase Dopamine Levels in The Brain
 How Does It Improve Mental Health?
It is the exact opposite of ruminative thinking
(the tendency to dwell on the same thought or
theme) which creates low moods to persist and
return.
Teaches to attach labels to thoughts, to detach
from emotions. You are experiencing an
event/emotion you are not that event/emotion.
Teaches that thoughts are thoughts, not facts.
Teaches to just be aware instead of judging.
Teaches self compassion as well as compassion to
experience and others.
 Using Mindfulness To Help You
Automatic Pilot going to the grocery store but
driving right by it, not remembering anything from a
drive home, taking a walk in the park to relax but being
consumed in thoughts of your next project.
Mindfulness isnt focused on finding solutions to
problems. Its focused on acceptance. So if you suffer
from anxiety, mindfulness shows you how to accept
the feeling of anxiety rather than denying or fighting
the feeling, and through this approach, change
naturally comes about. As an old saying goes what we
resist, persists. Mindfulness says what you accept,
transforms.
 How Does It Work?
Through mindfulness practise individuals strive to maintain attention to internal and external
experiences in a non-judgemental state manifesting acceptance, curiosity and openness

Mindfulness heightens body awareness When an external stimulus triggers an emotional

reaction, the attention system detects a conflict. Heightened body awareness helps to detect
physiological aspects of the feelings present (e.g. body tension, rapid heartbeat, short
shallow breath). This triggers the emotion regulation process to react to the stimulus
differently than normal (ex: just noticing it as opposed to reacting to it) {Internal Barometer}
Increased Dopamine Release {Cognitive Brain Research Journal}
Breaks harmful thinking patterns which lead to depression and other mental illnesses.
 Mindfulness Increases Happiness: The
Proof
Jon Kabat Zinn of the U of M Medical School, and Richard Davidson, Professor of
Psychology and Psychiatry of U of WM, and their colleagues have proved that
mindfulness increases happiness.
The researchers randomly split a group of employees at a biotech company into two
groups. The first group did an 8 week course in mindfulness based stress reduction
(MBSR) and the others did nothing. The electrical activity of their brains was
studied before and after the training.
After 8 weeks, the people who did the mindfulness training had greater activation in a
part of the brain called the left prefrontal cortex which is associated with
emotions, wellbeing, and acceptance of experience. Left prefrontal and cortex
activated people described themselves as interested, excited, strong, active, alert,
and enthusiastic. In comparison, right prefrontal cortex activated people described
themselves as afraid, nervous, scared, upset and distressed.
The experiment showed that just 8 weeks of mindfulness training in a busy work place
environment can have positive effect on wellbeing. Other studies with more
experienced meditaters suggest these changes in the brain become a permanent
feature explaining the mild grin on the faces of experienced meditation
practitioners.
 Overcoming Challenges
Some issues can be the attitude going in to a
meditation practise : I am going to do this
perfectly, I will try so hard, I should focus 100%
for best results.
Once meditation has started many have stated
they have thoughts like I cant focus on all, I
cant do it, that was a bad meditation.
Coping statements can include : My mind is
bound to wander, I will accept these feelings, it is
what it is. Be gentle! Be kind! Just bring your
attention back to its original destination.
 Before we Begin...
REMEMBER: You can not decide to focus and
then come 100% focused without any issues.
Meditation is a gym for the mind as a physical
workout is a workout for the body. You can train
your attention as you can train your biceps at the
gym. However you do not have to make a huge
effort as you do when working out. When
training the mind to be attentive, you need to be
gentle, or the mind becomes less attentive. This is
why mindfulness requires a kindness about it. If
your too harsh, your mind rebels.
What Types of Mindfulness Are There?

Mindful Breathing
Mindful Walking
Body Scan
Mindful Eating
Mindful Yoga
 The 3 Minute Breathing Space

Use the three-minute breathing space in moments of stress, when you are troubled in thoughts or feelings. You can
use it to step out of automatic pilot; to reconnect with the present moment and your own inner wisdom.
1: Acknowledging
Bring yourself into the present moment by deliberately adopting a dignified posture. Then ask: Whats going on
with me at this moment? What thoughts, feelings and body sensations am I experiencing right now?
You could put your inner experience into words, for example, say in your mind, A feeling of anger is arising or
self-critical thoughts are here or my stomach is clenched and tense.
2: Gathering
Gently bring your full attention to the breathing. Experience fully each in-breath and each out-breath as they
follow one after the other. It may help to note at the back of your mind breathing inbreathing out, or to
count the breaths. Let the breath function as an anchor to bring you into the present and to help you tune into a
state of awareness and stillness.
3: Expanding
Expand your awareness around the breathing to the whole body, and the space it takes up, as if your whole
body is breathing. Especially take the breath to any discomfort, tension or resistance you experience, breathing
in to the sensations. While breathing out, allow a sense of softening, opening, letting go. You can also say to
yourself its ok to feel whatever Im feeling. Include a sense of the space around you too. Hold everything in
awareness. As best you can, bring this expanded awareness into the next moments of your day.
 Buddha Quote

the secret of health for the mind and body is

not to mourn for the past, worry abut the
future, or anticipate troubles, but to live in the
present moment wisely and earnestly.
 References
The Mindful Way Through Depression Mark Williams, John Teasdale,
Zindel Segal, and Jon Kabat-Zinn
Buddhas Brain: the practical neurosceince of happiness, love & wisdom by
Rick Handon, Richard Mendius
Power over Panic Brownwyn Fox
Coming to Our Senses Jon Kabat Zinn
Mindfulness Ronald D. Siegel, Christopher K Germer, and Andrew
Olendzki
Psychiatry Research : Neuroimaging- Britta K. Holzel, James Carmody,
Mark Vangel, Christina Congleton, Sita M. Yerramsetti, Tim Gard, Sara W.
Lazar
Using Mindfulness Meditation to Teach Beginning Therapists Therapeutic
Presence: Eric E. McCollum, Diane R. Gehart
Mindfulness Meditation Training Changes Brain Structure in 8 weeks
Science Daily (article) Amiishi Jha & James Carmody
Mindfulness for Dummies Ahamash Alidina