MindfulnessJoshna Hirani

Support Line Specialist

April 2020

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What is mindfulness? Why is it so popular? Exercise

How to be mindful

Science and

benefits Being mindful

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Contents Mindfulness

1. What is mindfulness?

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Introduction Mindfulness

‘Mindfulness means paying

attention, on purpose, in the present

moment, and

non-judgmentally.’

Jon Kabat-Zinn

Mindfulness

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Introduction

MindfulnessIntroduction

‘A settled calm mind,

fully focussed and

accepting of the present

moment as it is,

intentionally, with any

judgement suspended

and not having a

preference for anything

to be different to how it

actually is right now’

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Why do we feel so swamped?

As if we’re about to sink…• We all feel stressed at some point or the other (negative stress)

• Given our preoccupation with happiness, psychologists have tried to uncover what it is that makes people less stressed than others

External variables do influence our stress BUT it’s :

• The lack of awareness and the quality of attention we bring to our experience – thoughts, feelings, sensations, behaviours

• Acting habitually without awareness

• Our struggle with unwanted experiences

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Introduction Mindfulness

2. Why is it so popular?

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Introduction Mindfulness

Why?

Work life has changed dramatically over the

past few decades

Mindfulness

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Introduction

3. How well can you manage your attention?

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Exercise Mindfulness

Close your eyes…3 minutes of breathing space/sensation where body meets the chair.

Very simple, but very difficult.

Difficult to be simple, the mind is unruly.

What thoughts came up? Any themes? The past, the future any patterns?

Notice the patterns – they’re often all in the same boat

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Exercise Mindfulness

4. How to be mindful

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How to be mindful Mindfulness

Mindfulness

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How to be mindful

Neuroscience offers hope

• Neuroplasticity – we are changing and reshaping our brain all

the time according to how we use it – we can retrain the brain!

Chattering monkey mind

• Going round and round in our heads – the mind’s brilliant curse

– rumination / worry

• How to get out of your mind and back into your life...

• ‘our mind is not under our control-it is like a butterfly that flies

off and does it’s own thing driven by habit.’

• Thought = automatically arises in the brain

• Thinking = what we choose to do

Step back from unhelpful thought

patterns

Distancing, disconnecting or seeing thoughts and feelings for what they are - streams of words, passing sensations.

Not what your mind tells you they are - dangers or facts.

Step back and observe

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MindfulnessHow to be mindful

Stepping back

• I am having the thought that……

• Singing thoughts to a tune

• Mind as a story teller/radio station

• ‘Thank you mind but I will choose not to give attention to that unhelpful thought’

• Favourite comic or cartoon character saying your thought

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MindfulnessHow to be mindful

Header title

Sarcoma UK

Main title

February 2020

15© Sarcoma

Mindfulness

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How to be mindful

Use your senses

5. Benefits and science

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Introduction Mindfulness

Introduction

Benefits:

• Lowers blood pressure

• Improves ability to cope

• Reduces anxiety and depression

• Aids the immune system

• Aids digestion

• Improves ability to relax

• Improves understanding of ourselves and the world in which we live

• Increases ability to remain calm and patient

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Header title

Benefits and Science

Benefits:

• Brain more vigilant and fast reacting – develop more grey cells in the cortex despite natural depletion over time as we

age!

• Improves ability to pay attention and remember

• Significantly reduces stress, improve your mood

• Reducing cellular ageing!

• Improved sleep

• Improved organisational performance and wellbeing:

Quality of Life, job performance, problem solving, job satisfaction, work-life balance, focus and concentration – all improved!

• Reduction in emotional exhaustion, cognitive rigidity, sick days, stress

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Header title

Mindfulness

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Mindfulness and the brain:

Mindfulness helps our brain with:

• Learning

• Memory

• Attentional focus

• Concentration

Benefits and Science

Mindfulness

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Mindfulness and the body:

Mindfulness helps our bodies with:

• Pain management

(e.g. Zeidan et al., 2011)

• Anti-body count immune response

(e.g. Davidson, 2003)

• Stress & well-being

(e.g. Branstrom, 2010)

• Coping with tasks / stress

(e.g. Grossman, Niemann, Schmidt &

Walach, 2004)

Benefits and Science

Mindfulness

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Self criticism

Habits

Judgements

Crave

Want/Desire

Stories

Negative thoughts

Benefits and Science

Mind

6. Being mindful

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Introduction Mindfulness

Being mindful

Being mindful

• Taking the time to be in the present moment with whoever we are communicating with-listening to what they are really saying and not saying.

• Give people the ability to be in the present moment; rather than avoiding it. What does it feel like in that present moment? How does their whole body feel? Not just the part that they may have pain or other symptoms in.

• Self compassion makes you more able to be effective in your own life and your life at work.

• Recognise and accept your thoughts and don’t feel bad about it!

• Choose your reactions and the way you think about something

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Mindfulness

Mindfulness

The key to being mindful: The most important part of mindfulness is to recognize that

it is training of the mind, and like any exercise will take

some time to see the benefits and for the mind to get used

to a new way of thinking. Approach the process with self-

compassion and allow for reflection, change and flexibility

between different techniques and interventions.

Perseverance is important.

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Being mindful

Being mindful

Quick exercises:

• Hand cream

• Object

• Food

The only person we have a life long relationship with

is…ourselves

How might mindfulness impact on my personal life?How might I put it into practice in my life?

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Mindfulness

Mindfulness

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Equanimity:

• Calmness and composure, especially in a

difficult situation

Being mindful

Thank you

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