Mental Health America of Eastern Missouri

Transcription

1 Be Where You Are everyday mindfulness for mental wellness Mental Health America of Eastern Missouri Our Mission To promote mental health and to improve the care and treatment of persons with mental illness through advocacy, education and service. There is no health without mental health What is Mindfulness? The awareness that emerges through paying attention on purpose, in the present moment, nonjudgmentally to the unfolding of experience moment by moment. Jon Kabat Zinn 1

2 Five Basic Factors of Mindfulness 1. Nonreactivity to inner experience perceiving inner feelings without having to react to them. 2. Observing sensations, perceptions, thoughts, feelings remaining present even when they are unpleasant 3. Acting with Awareness Not on automatic pilot 4. Describing/ Labeling with Words Easily putting beliefs, opinions, and expectations into words 5. Nonjudgmental of Experience observing without criticism Mindfulness can be practiced any time anywhere in any position during any activity by anyone 2

3 Why is mindfulness so great? Helps regulate attention and emotion Improves awareness of body and mind Benefits of regular mindfulness practice last beyond the practice Why is mindfulness so great? Improves children s self-awareness and self-control. Improves academic functioning Reduces problem behaviors Performance Benefits Improves Job performance Improves focus at work Improves attention Improves memory Cognitive flexibility a cleared mind is more creative Acceptance - allows workers to let go of what they can t control & improves mood 3

4 How many of you think you are good at multitasking? Multitasking vs. Monotasking Multitasking leads to as much as a 40% drop in productivity, and an increase in stress. Harvard Business Review Quick Note on Brain Science 4

5 Brain Science & Mindfulness Meditation Meditation reduces the loss of gray matter associated with aging and memory Meditation also enlarges the hippocampus which is associated with memory, learning, & emotion regulation Area of the brain that helps with compassion and empathy increases with meditation Amygdala, where the Fight or Flight response originates decreases with meditation resulting in a feeling of decrease stress Brain Science & Mindfulness Mindfulness practices increased the ability to shift attention or control the volume knob on what you pay attention to. Emotional Benefits Effective in treating: Depression Anxiety PTSD Obsessive Compulsive Disorder Borderline Personality Disorder Addiction and eating disorders Reduces stress Increases enjoyment in activities Increases capacity to deal with change and surprises Improves capacity to deal with adversity 5

6 Relational Benefits Increases compassion and empathy Reduces reactivity Reduces judgment of self and others Enables you to be fully present with others Increases spontaneity Physical Benefits Decreases cortisol Improves immune system functioning Improves sleep Increases energy Weight loss Gastrointestinal health Cardiovascular health Pain relief Types of Mindfulness 6

7 Developing your Mindfulness Practice Getting Your Feet Wet being mindful during everyday activities Getting Your Feet Wet Touch points Mindful while eating or walking Listen to music while driving to work Remind yourself to breathe Focus on your breath Taking breaks Notice five things Notice something new 7

8 Diving In doing short mindfulness activities Diving In Color Puzzles Listen to music Take a walk Observe something in nature Listen to a meditation exercise Repeat one positive thing about yourself Read a short quote Do nothing Diving Deep developing a regular practice 8

9 Guided Imagery Diving Deep Meditate at home Join a group Prayer Yoga Tai-chi Go on a retreat Take a course As you walk and eat and travel, be where you are. Otherwise you will miss most of your life. Jack Kornfield Buddha s Little Instruction Book 9

10 THANK YOU For more information: Visit our website! Give us a call! Send us an ! info@mha-em.org To stay connected: Find us on Facebook! Mental Health America of Eastern Missouri Follow us on 10