breathe in and out with me - burlington ruby conference 2015
TRANSCRIPT
@mdenomy
Breathe In and Out With Me
Taking Ownership of Your Own Well-BeingUsing Mindfulness and Meditation
@mdenomy Burlington Ruby 2015
Great Time To Be aSoftware Engineer
• High demand, well compensated
• Great perks and flexible scheduling
• Amazing community and tools
• Solving problems is fun and rewarding
Not All Pie and Ice Cream
Set The Wayback Machine
Signs of Stress
• Inability to detach from work
• Poor sleep
• No exercise
• Bad eating habits
• Conflicts and irritability
Mindfulness Based Stress Reduction (MBSR)
• Founded in 1979 by Jon Kabat-Zinn at the UMass Medical School in Worcester Massachusetts
• 8-week program combining mindfulness, meditation, and yoga to help find more balance and address issues related to:• Chronic pain• Stress• Anxiety• Physical ailments
What’s This All About Anyway?
Mindfulness
• Presence
• Awareness
• Non-judgemental
Two Meditators
Meditation Demystified
• Keep your focus on the breath
• All the way on the in-breath
• All the way on the out-breath
• When a thought comes in your head
• Notice it, don’t judge it, let it go
• Return your focus to the breath
Monkey Mind
Congratulations
Benefits
• More aware of what’s happening in my mind and body
• Less reactive
• Helps me have more constructive conversations
Skeptical?
http://ajp.psychiatryonline.org/doi/abs/10.1176/appi.ajp.2014.14040501
Skeptical?
http://www.harpercollins.com/9780062265425/10-happier
Skeptical?
Meditation is as important as lifting weights and being out here on the field for practice. It’s about quieting your mind
and getting into certain states where everything outside of you doesn’t matter in that moment
-Russell Okung
DangerPatchouli Zone Ahead
https://www.flickr.com/photos/89362689@N08/8130163755/in/gallery-122650723@N04-72157652076498629/
Loving Kindness Meditation
• Form of “directed meditation”
• Visualize some being in your life, and repeat an internalized mantra directed towards them
Loving Kindness Meditation
May you be happyMay you be healthyMay you be at peace
May you find joy
Loving Kindness Meditation
• Ourselves
Self-compassion
• Someone we care about
What matters most
• Someone we have difficulty with
Empathy
Tips To Get Started
• Build a regular practice• 10-20 minutes a day is all it takes• Same time of day if you can
http://www.umassmed.edu/cfm/Stress-Reduction/
https://www.headspace.com/
HeadspaceMBSR
Thank You
@mdenomy
@mdenomy Burlington Ruby 2015
Photo Credits• http://ghost1227.com/2014/11/burnout-or-what-to-do-when-you-hit-a-brick-wall/• http://arc.applause.com/2015/07/02/software-developer-burnout/• http://www.infoworld.com/article/2625739/it-management/developer-burnout--time-t
o-end-the--disposable-geek--mentality.html• http://www.businessinsider.com/syndromes-drive-coders-crazy-2014-3• http://kimromancorle.com/blog/what%E2%80%99s-this-all-about-anyway/• http://aboutmeditation.com/meditation-for-men/• https://www.flickr.com/photos/antonkawasaki/4712303736/• http://www.gammagenius.com/how_do_i_meditate.html• http://quietmonkeys.com/blog/• http://www.whitperson.com/2013/04/11/codeblog-wait-i-think-i-got-this/