introduction to mindfulness & meditation€¦ · mindfulness coach writer former young carer...
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Introduction to Mindfulness & Meditation
Ekta Hattangady, MSW, RSW, RYT
About Me
Social Worker
Yoga teacher
Mindfulness coach
Writer
Former young carer
At-risk for genetic dementia
Lived experience of depression and anxiety
Lived experience of chronic illness
Immigrant
Outline for today• Myths about mindfulness – slide 5
• Brief introduction to Mindfulness – slides 6 – 10
• Impact of Trauma - slide 11
• Benefits of Mindfulness – slides 12 - 17
• Mindfulness on Campus – slides 19 -24
• Tips for Daily Practice – slide 25
• Metta meditation – slide 26
Grounding Exercise
Myths about Mindfulness• Mindfulness is meditation
• Mindfulness is about taking time out to rest and relax.
• Mindfulness is having no thoughts.
• Mindfulness is bliss.
• Mindfulness wears down your grit to achieve.
• Mindfulness takes years to master.
What is Mindfulness?
Bringing deliberate attention to the present moment
Observing
Actions
Accepting
Without judgement
Values
With compassion
Origins of Mindfulness Practices
• Hinduism and Buddhism
• Most faiths have mindfulness practices
• Being aware of colonization and erasure of cultural practices
Types of Mindfulness
Formal Informal
• Meditation
• Yoga
• Tai Chi
• MBSR / MSC groups
• Uni-tasking
• Journalling
• Daily living tasks
• Mindful walks
Body and Breath
Body as a place to start
• Bringing attention
• Noticing what different emotions feel like
• Using senses
Breath as a regulator
• Staying for a few seconds
• Moving on
Types of Meditation
• Guided
• Unguided
• Visualization
• Contemplation
• Affirmation
• Breathwork
• Pranayam
• Prayers
• Mixed
Impact of Stress & Trauma
Higher risk of heart disease
Higher risk for substance use
Difficulty in emotional expression
Poor relationships
Low self-esteem
Difficulty concentrating
Poor outlook re: future
Depression and anxiety
Other mental health conditions
A Role for Mindfulness
• Increases awareness of different states of being
• Self-compassion allows for acceptance and remediation of experience
• Experience of relief
• Focus is on the process, on being, and not on the outcome
A Word of Caution
• Breath-based meditation can bring about intense experiences for some people.
• Starting with trauma-informed yoga or movement practices or mindful activity may be more appropriate.
• Use of experienced facilitators.
Self-Compassion
Impact of MindfulnessImprovements in:
Cardiovascular health
Chronic pain
Stress management
Emotional Regulation
Creativity
Productivity
Relationships
Managing setbacks
ImmediateShort-term
Medium-termLong-term
To Remember:
• Productivity is a by-product of mindfulness and not the goal.
• What is then the goal of Mindfulness?
• Values vs. Tasks
Macro Impact of Mindfulness
With increased awareness and clarity
Tolerant and compassionate society
Action to rebuild systems with an equity lens
Better health outcomes in disenfranchised communities
Adoption of a “greener” lifestyle
Quote
“The movement of our hearts from compassion for ourselves to compassion
for all others makes us especially aware of our responsibilities toward those
others. Being awake leaves no room for “not today” or “I don’t feel like
it.” The demands of compassion and justice are unavoidable when our eyes,
hearts, and minds are open and attentive. Mindfulness ultimately leads us
to a sense of obligation, of responsibility—of being commanded to act with
compassion and justice.”
- Jonathan P Slater, Mindful Jewish Living
Mindfulness on Campus
• Why do you want to introduce Mindfulness on your campus?
• What do you hope to achieve by introducing these activities?
• How will you measure success?
• Who is your target audience?
Current Mindfulness Initiatives
Yoga / Tai chi / Mindful- movement groups
Meditation
Faith-based meetings / prayer options
Mindfulness-based groups / MBIs
Journaling Activity
Other ideasMindfulness minute
Journaling groups
Mindfulness in nature
Drumming
Poetry
Photography
Mindfulness book clubs
Silent retreats
Inter-faith learning events
Mindful cooking
Staff, faculty and student groups
Mindful Communities
• Inviting specific student groups
• Regularly scheduled activities
• Relationship-centred groups
• Volunteering related to Mindfulness
• Going beyond yoga and meditation
Things to Keep in Mind
• Invite diverse facilitators.
• Acknowledge cultural roots of secular practices.
• Offer a wide range of activities.
• Promote staff / faculty / student leader training / expertise.
• Leverage online groups / social media campaigns during this time.
Tips for Daily Practice• Daily practice – what you practice grows
• Beginner’s mind
• Start small
• Celebrate every tiny step
• Forgiveness
• Find what works for you
• Prioritize yourself
• Be a yes / say no
• Participate in group learning
Apps to support your journey
Meditation apps: Insight Timer, Headspace, Calm, Serenity
Journalling apps: Presently, 365 Gratitude
Metta Meditation
• Pali word for Loving Kindness
• LK for oneself and others – equal treatment
• Improvement in physical, mental and emotional health
Questions?
People to follow
Dianne Bondy and Amber Karnes for Accessible Yoga
Thupten Jinpa for his work on Compassion Cultivation Training
Healing Heroes – Tania Lutz for Trauma-Informed Yoga
Yoga MD, Dr. Shailla Vaidya of “Compassion It”
Your local BIPOC organizations
OrganizationsUniversity of Toronto, Applied Mindfulness Meditation, Factor-Inwentash Faculty of Social Work
University of Toronto: Ontario Institute for Studies in Education (OISE), The Transformative Learning Centre
The Centre for Mindfulness Studies, Toronto
University of Ottawa, Academy for Mindfulness and Contemplative Studies
McMaster University, Mindfulness in Modern Society
Amherst College, The Mind and Life Institute
OrganizationsBrown University, Contemplative Studies Initiative
Nalanda Institute, Toronto: The Nalanda Certificate Program in Contemplative Psychotherapy
UCLA, Mindful Awareness Research Center
UCSD, Center for Mindfulness
New York University, Contemplative Studies Project
Emory University, Collaborative for Contemplative Studies
Harvard University, Mind/Brain/Behavior Interfaculty Initiative
Tufts, Emotion Brain and Behaviour Lab
Waisman Center, Center for Investigating Healthy Minds
Organizations
Simon Fraser University, The Master of Education (M.Ed.) in Contemplative Inquiry and Approaches in EducationPenn Medicine, Penn Program for MindfulnessThe Center for Contemplative Mind in Society, MassachusettsThe Santa Barbara Institute for Consciousness StudiesThe Mindfulness in Education NetworkUC Berkeley, The Greater Good Science Center.University of Michigan, Program in Creativity & ConsciousnessUniversity of San Diego, Contemplative Studies
(Source: University of Ottawa - https://www.uottawa.ca/mindfulness/resources)
Connect with me
LinkedIn: Ekta Hattangady
Instagram: @journeywithcompassion
Email: [email protected]
References
Mindfulness Correlates with Stress and Coping in University StudentsEmily-Ann Carlin J Miller-Marta Kadziolka -http://journals.sfu.ca/cjhe/index.php/cjhe/article/view/187383
The 5 Biggest Myths Of MindfulnessEllen Hendriksen - https://www.scientificamerican.com/article/the-5-biggest-myths-of-mindfulness/
Contemplative Practices: A Strategy To Improve Health and Reduce DisparitiesMarino Bruce-Kia Skrine Jeffers-Jan King Robinson-Keith Norris -https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6210378/#B42-ijerph-15-02253
References
How To Be a Mindful Muslim: An Exercise in Islamic MeditationJustin Parrott - https://yaqeeninstitute.org/justin-parrott/how-to-be-a-mindful-muslim-an-exercise-in-islamic-meditation/#ftnt4
18 Science-backed Reasons To Try Loving-kindness MeditationEmma Seppala - https://www.psychologytoday.com/ca/blog/feeling-it/201409/18-science-backed-reasons-try-loving-kindness-meditation
Contemplative Practices: A Strategy To Improve Health and Reduce DisparitiesMarino Bruce-Kia Skrine Jeffers-Jan King Robinson-Keith Norris -https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6210378/#B42-ijerph-15-02253