Mindfulness-Based Stress Reduction
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1 Mindfulness-Based Stress Reduction Welcome to Our MBSR Orientation Angela Parrish Florida Community of Mindfulness floridamindfulness.org 1
2 Intentions for Our Orientation! Share a brief history of the MBSR program! Introduce Mindfulness! Meet each other! Review class logistics! Understand the risks and benefits of the program! Turn in registration forms 2
3 History of MBSR! Founded in 1979 by Jon Kabat-Zinn, Ph.D, at UMass Medical Center for patients suffering from anxiety and chronic pain! Over 24,000 graduates in hundreds of centers throughout world 3
4 History of MBSR! Professional teacher training program! Many studies demonstrating benefits of mindfulness practice for people with many psychological and physical ailments 4
5 Benefits of Regular Mindfulness Practice Stress Reduction Lower levels of cortisol! Reduction in symptoms of anxiety and depression! Decreased reaction in the amygdala! Lower blood pressure Increased Focus! Greater attentional stamina! Better awareness of metacognitive processes! Improved awareness of the present moment Enhanced Executive Function! Cortical thickening leads to more integrated brain and faster info processing! Fluid Intelligence / Working Memory more readily accessible Improved Well- Being! Strengthened auto-immune response! Better emotional regulation / impulse control! Increased prosocial emotions and behaviors 5
6 What is Mindfulness?! Our natural capacity to be present to our moment to moment experience! Paying attention in a particular way, on purpose, in the present moment, and non judgmentally Jon Kabat-Zinn 6
7 Grounding in the Present Moment Awareness of internal sensations! Body, emotions, thoughts, memories, attitudes, moods Awareness of external perceptions! Form, sights, sounds, smells, tastes Impermanence! All things change, moment to moment 7
8 Non Judgment! Mindfulness involves paying attention on purpose without judgment or resistance! Acknowledging and allowing your experience to be the way it is, even when not pleasant Pain/Discomfort + Resistance = Suffering! Leads to compassion, new possibilities and wise action 8
9 Practice 9
10 Introductions 10
11 Logistics Our schedule:! Every Saturday, 2/3 to 4/7 (no class 2/24), 9:00 to 11:00 am! One Daylong, 3/24, 9:00 am to 4:00 pm! Please arrive a few minutes early! Call Angie ( ) if you will be late or are unable to attend class! No scheduled breaks 11
12 Logistics In each class we will learn different forms of mindfulness practice:! Body Scan! Sitting meditation! Mindful Eating! Yoga! Walking meditation 12
13 Logistics Our Journey:! Cultivate the habit of mindfulness! Learn about stress, exploring our behavioral, physical, emotional and cognitive stress patterns/reactivity and more skillful responses to these reactive patterns! Learn mindful ways to communicate! Choose nourishing behaviors and activities 13
14 Logistics Some Important Details:! Wear comfortable clothing, avoid perfumed toiletries! Respect confidentiality! Materials to be handed out 2/3! Importance of Home Practice (30-60 minutes/ day) 14
15 Home Practice 15
16 Benefits & Risks of MBSR 16
17 Physical Risks Physical risks: practicing mindful yoga 17
18 Emotional Risks! Feelings of sadness, anger, fear, could seem stronger at the beginning since you may be paying attention in a conscious way for the first time! History of trauma, abuse or addiction may heighten these reactions. Please talk with Angie! You may make discoveries about yourself that you may not like! You may be challenged, and find yourself facing the unknown 18
19 Other People in Your Life! It may be a challenge to set aside the space and time to do this practice; important to request support from family, friends and/or co-workers! Your patterns of reactivity, behavior and communication may change, and your family, friends and/or co-workers may be uncomfortable with the new you! Your relationships with yourself and others may change 19
20 Establishing a Regular Time for Practice! Consistent time of day! Create a space! Put your track shoes on each day, even if for just a short period of time! Use of timer may be helpful 20
21 Benefits Increased awareness and concentration 21
22 Benefits Quieter mind, sense of balance and enhanced wellbeing 22
23 Benefits New ways to cope more effectively with your own condition, difficulty, pain or suffering 23
24 Benefits Learning to take better care of yourself 24
25 Completing Registration Forms! Making sure MBSR is suitable for YOU! Sharing important information 25
26 Questions? 26
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