Pedometrics, Landscape Analysis, and GIS Laboratory

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1 Dr. Sabine Grunwald Director of UF Mindfulness Professor, Soil and Water Sciences Dept., College of Agricultural and Life Sciences, UF. Pedometrics, Landscape Analysis, and GIS Laboratory

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5 Resilience Enjoyment We fell fully alive and content Achievement We want more

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7 How do we find balance?

8 Kindness Care How did I find more balance? Generosity

9 Self Friends & Colleagues Meaningful daily achievement and enjoyment in each of the four life quadrants Family Work Worksheet (Q1)

10 WLB is a concept including proper prioritizing between "work" (career and ambition) and "lifestyle" (health, pleasure, leisure, family and spiritual development/meditation). Set manageable goals each day. 1. Set manageable goals each day. Being able to meet priorities helps us feel a sense of accomplishment and control. 2. Be efficient with your time at work. 3. Ask for flexibility. 4. Communicate effectively. 5. Give yourself a break.. self-help tips. Often unrealistic to meet in real life. Unsustainable. Reframing to: What is your relation to? Worksheet (Q2)

11 Life and Work Mental, emotional, and somatic impacts. Brain, mind, and body. Efforts at institutions to develop traumainformed work environments to enhance emotional resiliency Van der Kolk (2014)

12 How we respond to stress and external stimulus ( the dramas in our life ) has a lot to do with genes, life experiences, family, culture, and social expectations individuality and diversity.

13 How to resolve any problem by making the invisible inner world visible. Hanson (2013). Hardwiring happiness.

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16 STOP!

17 BREATHE

18 CREATE SPACE

19 MINDFULNESS

20 Mindfulness Practice Breath exploration

21 Mindfulness Practice Breath as anchor

22 A little stress is helpful. Promotion Not all stress is bad. Nature: Women in science: Women s work (2013)

23 Practices to de-stress, such as mindfulness and presencing

24 Knowledge Understand; becoming aware Body / emotions Feel Behavior Practice; act

25 Knowing Body Mind Feeling and believing Stress / trauma Living and doing Emotions Behavior activities

26 Yoga Exercise, walking Break Stress, trauma, daily living Music. Nature Meditation Reflection

27 HOW CAN WE TRANSITION INTO A MINDFUL STATE GREEN ZONE?

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29 Environmental challenges Homeostasis Organizes all the regulation systems that coordinate the requirements of the internal milieu and environmental variations. The tendency toward a relatively stable equilibrium between interdependent elements, especially as maintained by physiological processes. Bassal and Coster Heller (2015)

30 3. Input: Information sent along afferent pathway to Control center 4. Output: Information sent along efferent pathway to 2. Change detected by receptor Receptor 1. Stimulus produces change in variable Variable in homeostasis Effector 5. Response of effector feeds back to influence the magnitude of stimulus and returns variable to homeostasis

31 3. Input: Information sent along afferent pathway to Control center 4. Output: Information sent along efferent pathway to 2. Change detected by receptor Receptor 1. Stimulus produces change in variable Balance Effector 5. Response of effector feeds back to influence the magnitude of stimulus and returns variable to homeostasis

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33 Activation Deactivation Sympathetic Parasympathetic Trigger Stress Trauma Mindful moment Mindfulness practice It operates largely out of consciousness at the level of the reptilian brain or brainstem, which controls involuntary body processes. The self-regulatory functions of the ANS include homeostatic regulation of bodily functions, emotional balance, and enhanced capacity for social engagement.

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35 Optimal Arousal Zone: Window of tolerance Parasympathetic system / Ventral vagal Social engagement system 1. Safe Hyperarousal Zone: too much arousal Sympathetic system Hypothalamic-pituitaryadrenal (HPA) axis fight or flight response Mobilization Hypoarousal Zone: too little arousal Parasympathetic system / Dorsal vagal freeze response Immobilization 2. Dangerous 3. Life-threatening Stephen Porges (2009): Polyvagal theory. Ogden et al. (2006): Window of tolerance for stress

36 Optimal Arousal Zone: Window of tolerance Parasympathetic system / Ventral vagal Social engagement system Hyperarousal Zone: too much arousal Sympathetic nerv. system Hypothalamic-pituitaryadrenal (HPA) axis fight or flight response Mobilization Hypoarousal Zone: too little arousal Parasympathetic system / Dorsal vagal freeze response Immobilization Stephen Porges (2009): Polyvagal theory. Comfort zone Present moment awareness right here, right now Ability to regulate emotions Feelings are tolerable Alert, attentive, safe, secure, empathy Open and curious Heightened to extreme vigilance against perceived fear or threat Overwhelming feelings; high levels of anxiety; anger and rage; feeling unsafe Emotional reactivity; defensiveness; irritability Obsessive/cyclical thoughts; racing thoughts Tension, shaking Shut down against perceived fear or threat (reduced physical movement) Feeling disconnected; unaware; numb; flat; dissociation; no energy Disabled cognitive processing ( can t think ) Passive; hopeless; helpless Ogden et al. (2006): Window of tolerance for stress

37 Most healthy response Fight Face Flight Freeze

38 Hypothalamus Mindfulness training can reverse the process and bring us back into the green zone Long-term stress Prolonged increase in cortisol Volume of amygdala (amygdala in the limbic system: experiencing of emotions, especially fear) Volume hippocampus (hippocampus in the limbic system: responsible for processing of longterm memory and emotional responses) Mindfulness practice enhance resilience and equanimity Pagliaccio et al. (2014)

39 Body / emotions & mental / cognitive functions are coupled We have a choice to respond to stress mindfully or mindlessly Decoupling of stress response: Turn automatic reaction into conscious response Without mindfulness Stimulus (e.g. stressful event) Reaction With mindfulness Stimulus (e.g. stressful event) Mindfulness Attention Awareness Response

40 Mindfulness is deliberately paying full attention to what is happening around you and within you (in your body, heart and mind) in the present moment non-judgmentally. Mindfulness enhances the cognitive, emotional, physiological, neurological, and relational aspects of being in the world. Chozen Bays (2011); Kabat-Zinn (1994; 2015)

41 Deliberately; increased awareness of experience The here and now Listening Being curious and open to the experience Kabat-Zinn (1990; 2003)

42 Worksheet (Q3, Q4 and Q5)

43 Mindfulness Practice Yin Breathing

44 Coherent Mind Wellbeing Empathic Relationships Integrated Brain Siegel (2010). Mindsight a new science of personal transformation. Siegel (2012). Pocket guide to interpersonal neurobiology.

45 Sati (Pali, mindfulness) relates to conscious awareness, attention, remembering, and maintaining a constant present mind (Bhikku, 1993). Mindfulness of body Mindfulness of life the fundamental tendency of the mind to cling, attach, and grasp; nonattachment Mindfulness of effort practice Mindfulness of mind Being, rather than watching some object which requires presence (Chögyam, T. Rinpoche, 2010; Thich Nhat Hanh, 2012). Mindfulness is paying attention in a particular way, on purpose, in the present moment and nonjudgmentally (Kabat-Zinn, 1994; 2015) Attention Quieting the mind Awareness Non-judgement Present moment experience (MacDonald et al. 2013; Shapiro and Walsh, 2003)

46 Attention; Concentration on an object Pure awareness; Open monitoring; witness State of being Insight; Positive affections

47 Mindfulness Letting go Letting be Letting come Ginny Whitelaw (2012). The Zen Leader.

48 Mindfulness Practice Body mindfulness practice

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50 Meta-analysis (52 studies) (Greeson, 2009) Clinical trials and laboratory studies alike suggest that the mechanisms of mindfulness involve not only relaxation, but important shifts in cognition, emotion, biology, and behavior that may work synergistically to improve health. Mindfulness practice can influence the brain, the autonomic nervous system, stress hormones, the immune system, and health. Research is beginning to prove what mindfulness practitioners have known for centuries that greater attention, awareness, acceptance, and compassion can facilitate more flexible, adaptive responses to stress, which, in turn, can help free us from suffering and realize greater health and well-being. Greeson, J.M (2009). Mindfulness research update J. of Evidence-based Complementary and Alternative Medicine, Vol. 14(1):

51 What fires together, wires together Hanson R. (2009). Buddha s brain: the practical neuroscience of happiness, love and wisdom. New Harbinger Publ. Hanson R. (2013). Hardwiring happiness: the new brain science of contentment, calm and confidence. Harmony Publ.

52 Luders et al. (2012)

53 Lazar et al. (2005). Neuroreport. Meditation experience was associated with increased cortical thickness. Brain areas associated with attention, interoception, and sensory processing. Hölzel et al. (2011). Psychiatry Research: Neuroimaging J. Meditators showed increase in gray matter density in the left hippocampus, brain areas involved in learning and memory. Desbordes et al. (2012). Frontiers in Human Neuroscience J. Meditators in non-meditative states showed decrease in right amygdala activation (implicated in emotional processing, e.g. fear). Findings suggest that effects of meditation training on emotional processing transfers to non-meditative states. Luders et al. (2012) Frontiers in Human Neuroscience J. Larger gyrification in the brain of meditators - integration of autonomic, affective, and cognitive processes.

54 Mindfulness Practice Loving Kindness Meditation

55 Things come and go Big and small. We have a choice how to relate to them. Life is change Do one thing at a time instead of living in the past or in the future. Now Turn every task, activity and moment into a mindful moment. Mindfulness Be curious, open, receptive and accepting. Whatever comes, comes: Good, bad, & neutral. No judgement Slow down when live is rushing by. Speed up when live gets dull. Flow of life Do one thing at a time and be fully present. Monotasking When something triggers and stresses you take a breath and chose a mindful response. No stress Take time to yourself away from others. And spend time with loved ones, a friend, or pet. Balance Don t try to deny or avoid your emotions. Face them. Let them flow through you. Inner world Enjoy experience; participate in the unfolding of each moment. Just be Give yourself permission to take breaks & naps. Unplug. Nourish your mind, body and soul. Rest your mind Be still, listen and know. Time to reflect allows to chose wisely. Inner knowing

56 Mindfulness A Way of Living (ASA- CSSA-SSSA Monday, October 23, 2017: 8:00 AM- 8:30 AM. Marriott Tampa Waterside, Room 4. Tuesday, October 24, 2017: 12:00 PM-1:00 PM. Marriott Tampa Waterside, Room 6. Business Meeting & Mindfulness Practice. Wednesday, October 25, 2017: 8:30 AM-9:00 AM. Marriott Tampa Waterside, Room 4. Join the Specialty Group: Worksheet: Intention to setup your own mindfulness practice(s)

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