PowerPoint Presentation

Day of Mindfulness Family Resource CentreMindfulness2 of 51www.TheMindfulCoach.com

1

Day of Mindfulness

Theme:Yes we can,

Borden Family Resource Centre

2

2

APPRECIATION

Appreciation restores our emotional energy.

Morning Has Broken, by Cat Stevens

3

STOP & DROP

Tiny Mindfulness Practice

Please, take two minutes to just stop and drop.

Notice: The sounds in the roomThe sensations in you hands

4

Learning Retention

5

PRACTICES

Grounding

Grounding & Opening

Grounding, Opening & Resting

EXERCISES

Deep Listening

Note: everything is optional + 15min

6

MINDFULNESS

7

ICE BREAKER

When I am happy, I (2 minutes)

If it feels comfortable choose another person to explore two reflections.Each person takes 1 minute to speak as the other one listens without comment.

Notice any thoughts or feelings that arise.

1- When I am happy, I feel e.g. content

2- When I am happy, I do e.g. kind things

8

CONNECTION

Transforming knowledge into happiness

If we have a better understanding of the things that make us healthy, happy and successful.

Then we can make better use of these mechanisms to create our own happiness and happiness in the world around us.

Connection provides individual happiness, the happiness of groups and organizations.

Source- The World Book of Happiness, Leo Bormans,

9

GOVERMENT

Many government organizations offer mindfulness training. The British Parliament organized a mindfulness-session for its members in 2014.

Many large organizations have been adding mindfulness into their culture. Companies such asApple,Google, General Mills offer mindfulness training and coaching to their employees.

Mindfulness training has been found to result in better employee well-being, lower levels of frustration, and an improved overall work environment. In addition, mindful employees have lower absentee rates, burnout and other negative results.

Source- Wikipedia

10

MINDFULNESS11

What is Mindfulness?

Broadly defined mindfulness is our mental faculties of attention & intention We bring attention, to our experiences .e.g. (My body feels cold)

Then a wise intention, to match the experience e.g. (I will put on a sweater) Mindfulness deepens our understanding of life

Understanding life results in less stress and more happiness

12

STRESS LOOPS

13

GROUNDING14

BRAIN to BODY

15

EmotionLogActivity+/- Self-TalkPRIDE175Scorn"i'm so wonderful, "i have all the answers"ANGER150Hate"i hate this, "What's wrong with them"DESIRE125Craving"i want a lot more of this, "i've got to have it"FEAR100Anxiety"something bad is going to, happen, i just know it"GUILT30Blame"it's all my fault, "they are to blame"SHAME20Humiliationi'm a failure, "i'm not good enough"

FEAR BASED 16

SYMPATHETIC

Purpose:Promotes the fight or flight response.

Emotional Content:Is activated by negative emotions and thoughts including:fear, sadness, anger, worry, resentment, and aggressiveness.

The Sympathetic Nervous System:Muscle tensionCreates stress and anxietyCauses difficulty resting and sleeplessnessIncreases the heart rate, blood pressure, blood sugar, and heat productionIncreases adrenaline (epinephrine), insulin, cortisol and the thyroid hormones

17

EmotionLogActivitySelf-TalkENLIGHTENMENT700-1KIneffableClear, Spacious AwarenessPEACE600BlissNothing more, needs to be done, let it all goJOY540SerenityLife is a beautiful mystery, It is perfect, just as it isLOVE500ReverenceI am sorry, I Love you, I respect myself and othersREASON400UnderstandingMay I understand, What is Life's lesson in this?ACCEPTANCE350ForgivenessEverything, will work out, There is nothing really wrongCOURAGE200AffirmationYes, I can. We can do this, Just glad, to be alive

LOVE BASED18

PARASYMPATHETICPurpose:Promotes healing, regeneration and nourishment of the body, and up-regulates the immune system.

Emotional Content:Is activated by feelings of:love, calmness, peacefulness, contentment, satisfaction and being appreciated.

The Parasympathetic Nervous System:Is activated by rest, sleep, meditation, and relaxation therapies.Laughter and tears are both usually signs of parasympathetic activity.Decreases blood pressure, heart rate, blood glucose and heat production.The mind can see the bigger picture and also turns inward for reflection, receptivity.Is associated with feelings of coming down and release grief, shame, guilt, and despair.

19

NERVOUS SYSTEM

20

ATTENTION

The first step of developing the power of mindfulness, is paying attention to:

Sensations of the bodyMoods of the mindSelf-talk

Phrases of attention: There is There is anger in meThis is my angerThere is real nothing wrong with feeling my anger

21

INTENTION

The faculty of intention

In developing the power of mindfulness, the second step is setting a wise intention to the experience in our attention:

We use phrases of intention:

may I be safe, may you be safe, may we be safe

may I be well, may you be well, may we be well

Note, Phrases of Intention are not affirmations

22

HIERARCHY OF NEEDS23

GROUNDING

PRACTICE24

24

GROUNDING

Feeling the bodyPosture of the spineFeet, legs, hips & handsIntentional breathingNoticing, on the in-breathLetting go, on the out-breathFeeling the heart beatingBreathing-in, invite the chest to openNotice, the heart beating in the chest

25

BREAK

26

26

OPENNING

27

GROUNDING & OPENING

PRACTICE

28

28

OPENING

29

GROUNDING

Feeling the bodyPosture of the spineFeet, legs, hips & handsIntentional breathingNoticing, on the in-breathLetting go, on the out-breathFeeling the heart beatingBreathing-in, invite the chest to openNotice, the heart beating in the chest

30

OPENING

Opening & SmilingStill groundedSilently repeat may I smileOpening & FeelingStill groundedSilently repeat I let you beOpening & Letting goStill groundedSilently repeat I let it all go

31

DEEP LISTENINGFirst, choose a partner, someone you are comfortable with.

Determine who will speak first and a mutually interesting topic.

Then, sit face-to-face with your partner, closing your eyes as you begin to feelthe connection with the other person.

When youre ready, slowly open your eyes.

32

DEEP LISTENING The first speaker begins. The topic might be about:SportsGardeningWork etc.Speakers are asked to speak genuinely about their thoughts or feelings. The speaker speaks without being interrupted.Listener listens with an open heart.

33

DEEP LISTENINGThe listeners job is to simply hold the space for their partner to speak. The listener is not to judge, fix, offer suggestions or have a response ready the moment its their turn to speak. As the listener, your only job is to receive and pay full attention to the speakers: Facial expressions 55%Body posture 38%Words 7%5min- When the five minutes are up, a bell is rung.1min- The two partners sit in silence for one minute with their eyes closed. Allow what was said to settle, and not think of a respond to the speaker.

34

DEEP LISTENINGChange roles after one minute of silence, the partner speaks on the same topic.The new speaker does not to respond to what their partner has just said. The new speaker deeply connects within themselves and says what is meaningful on the topic from their point of view. SUMMARYOnce you feel comfortable with deep listening, you can bring this skill with you to: conferences, phone calls meetings, clients, adversaries one-on-one encounters with colleaguesNo one even needs to know youre doing itits your instrument of connection.

Adapted from Real Happiness at Work, by Sharon Salzberg

35

COMMENTS

How did it feel to be deeply listened to?

36

Grounding, Opening&Resting37

37

RESTING38

Resting

38

RESTING39

Resting

39

GROUNDING

Feeling the bodyPosture of the spineFeet, legs, hips & handsIntentional breathingNoticing, on the in-breathLetting go, on the out-breathFeeling the heart beatingBreathing-in, invite the chest to openNotice, the heart beating in the chest

40

OPENING

Opening & SmilingStill groundedSilently repeat may I smileOpening & FeelingStill groundedSilently repeat I let you beOpening & Letting goStill groundedSilently repeat I let it all go

41

RESTING

Stopping & DroppingStopping the over-thinkingDropping back into the body Opening & Letting GoBreathing-in, opening the mindBreathing-out, let everything goResting in AwarenessAwareness of sensations in the bodyAwareness of the sounds in the body

42

DISCUSSION

43

44

SUMMARY

1- Grounding- Stopping & Dropping (attention to the body)

2- Opening- Opening & Smiling (intention to the mind)

3- Resting- Resting in Awareness (understanding the experience)

45

Inland RevenueTax StatisticsWe publish tax related statistics each year which are intended (intention) to improve transparency and meet the information (attention) needs of external users and government departments.Who is Inland RevenueWe collect revenue that government needs to fund its programmes (intention). Source- http://www.ird.govt.nz/Business TransformationWe're changing (understanding) to make it simpler and faster for New Zealanders to pay their taxes and receive their entitlements.

46

THANK YOU

Attention + Intention = Mindfulness

tn koutou (Maori)

Thank you for your attention G Ross Clark1-519-648-2985

47

null232452.42