www.TheMindfulCoach.com

Work‘Mindfulness at Work’

(New Zealand, Workshop-1)

1

CREDENTIALS

Certified Mindfulness Based Stress Reduction (M.B.S.R.) trainer, University of Massachusetts Medical School

Certified Mindfulness Based Eating Awareness (MB-EAT) Trainer,Indiana State University

Certified Master Life Coach, Specializing in Stress Managementand Life/Work balance, Certified Coaches Federation, Toronto

Certified Chronic Disease Self-Management Trainer, Stafford University, California

Certified Mindfulness Based Cognitive Therapy (M.B.C.T.) trainer, University of Toronto

Asian trained Vipassana & Jhana Meditation Teacher, Kandy, Sri Lanka

CLIENTS Online clients

York University

City of Kitchener

University of Waterloo

Private consulting practice

St Joseph Hospital, Guelph, Ontario

Mindfulness consultant for University of Florida

Complementary Healing Arts Clinic, Cambridge, Ontario

The Rotman School of Management, University of Toronto

Learning Retention

TRAINING

GroundingEating Mindfully

Q & A

Break

Grounding & OpeningListening Mindfully

Grounding, Opening & Resting

ICE BREAKER

When I am at my best, I am … (2 minutes)

1- “When I am at my best, I am (feeling)… “ i.e. content

2- “When I am at my best, I do (action)… “ i.e. kind things

MINDFULNESS

What is Mindfulness?

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

Then a wise intention, to the experience (I put on a sweater)

Mindfulness deepens our understanding of life

Understanding life results in less stress and more happiness

STRESS LOOPS

GROUNDING

BRAIN to BODY

Meaning Perception Happiness Level Log Emotion +/- Self-Talk

Indifferent

Demanding

PRIDE

175

Scorn

"i'm so wonderful“, "i have all the answers"

Vengeful

Antagonistic

ANGER

150

Hate"i hate this“, "What's wrong with them"

Denying

Disappointing

DESIRE

125

Craving"i want a lot more of this“, "i've got to have it"

Punitive

Frightening

FEAR

100

Anxiety"something bad is going to, happen, i just know it"

Vindictive

Evil

GUILT

30

Blame"it's all my fault“, "they are to blame"

Despising

Miserable

SHAME

20

Humiliationi'm a failure“, "i'm not good enough"

FEAR BASED

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

Meaning Perception Happiness Level Log Emotion +/- Self-Talk

Self

Is

ENLIGHTENMENT

700-1K

Ineffable“Clear, Spacious Awareness”

All-Being

Perfect

PEACE

600

BlissNothing more, needs to be done, let it all go

One

Complete

JOY

540

SerenityLife is a beautiful mystery, It is perfect, just as it is

Loving

Benign

LOVE

500

ReverenceI am sorry, I Love you, I respect myself and others

Wise

Meaningful

REASON

400

UnderstandingMay I understand, What is Life's lesson in this?

Merciful

Harmonious

ACCEPTANCE

350

ForgivenessEverything, will work out, There is nothing really wrong

Permitting

Feasible

COURAGE

200

AffirmationYes, I can. We can do this, Just glad, to be alive

LOVE BASED

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 introversion, reflection, receptivity.Is associated with feelings of ‘coming down’ (stopping & dropping) and release of emotions disappointment, grief, shame, guilt, and despair.

NERVOUS SYSTEM

POEM The Guest House

This being human is a guest-house,every morning a new arrival.

A joy, a depression, a meanness,some momentary awareness comesas an unexpected visitor. Welcome and entertain them all!Even if they’re a crowd of sorrows,who violently sweep your houseempty of its furniture,

still, treat each guest honorably.He may be clearing you out for some new delight. The dark thought, the shame, the malice,meet them at the door laughing,and invite them in. Be grateful for whoever comes,because each has been sentas a guide from beyond. by Rumi

ATTENTION

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

• Sensations of the body• Moods of the mind• Self-talk

Phrases of attention: “There is … “ “There is anger in me”“This is my anger”“There is real nothing wrong with feeling my anger”

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

HIERARCHY OF NEEDS

GROUNDING

EXERCISE

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GROUNDING

Feeling the body• Posture of the spine• Feet, legs, hips & hands

Intentional breathing• Noticing, on the in-breath• Letting go, on the out-breath

Feeling the heart beating• Breathing-in, invite the chest to open• Notice, the heart beating in the chest

MINDFUL EATING

EXERCISE

23

EATING AWARENESS

Benefits:1. Develops Eating Awareness2. Educates our eating experience3. Accesses our natural ‘Inner Wisdom’

Features:VoluntarySimple to doNo experience required

EATING AWARENESS

This eating exercise has three activities:

1. EXTERNAL AWARENESS

2. INTERNAL AWARENESS

3. REFLECTION & SUMMARY

EATING AWARENESS

Seeing• Colour / Shape

Feeling• Hard / Soft

Smelling• Sweet / Sour

Thoughts• Positive / Negative

Emotions• Like / Dislike

INNER AWARENESS

Textures:Rough / Smooth

Temperature:Warm / Cool

Taste:Sour / Sweet

Thoughts:Judgemental / Non-judgemental

Emotions:Aversion / Curious

REFLECTING

What was it like to be aware of:– Eating slowly?– Stopping the chewing?– Texture, Temperature & Taste?

Tongue:– How does the tongue move the food?– How does the tongue, taste the food?– How could this be useful for over-eating?

Eating slowly: 10 min. for breakfast20 min. for lunch & dinnerStop chewing at serval times

Eating with Awareness:Texture- Is the food soft & smooth or firm & rough?Temperature- Is the food warm or cool?Taste- How long does the taste last?

SUMMARY Eating awareness of the tongue, naturally reduces over-eating.Eating awareness of the tongue, provides a richer eating experience.

GROUNDING & OPENING

EXERCISE

30

GROUNDING

Feeling the body• Posture of the spine• Feet, legs, hips & hands

Intentional breathing• Noticing, on the in-breath• Letting go, on the out-breath

Feeling the heart beating• Breathing-in, invite the chest to open• Notice, the heart beating in the chest

OPENING

Opening & Smiling• Still grounded• Silently repeat ‘may I smile’

Opening & Feeling• Still grounded• Silently repeat ‘I let you be’

Opening & Letting go• Still grounded• Silently repeat ‘I let it all go’

DEEP LISTENING1- First, choose a partner, someone you are comfortable with.

2- Determine who will speak first and a mutually interesting topic.

Then, sit face-to-face with your partner, resting your eyes on the ground or closing them for a moment as you begin to feel the connection with the other person.

When you’re ready, slowly open your eyes.

The first speaker begins. The topic might be:

1. Hopes or fears about work2. Creating a supportive community there3. What you appreciate about the work and the employer

Speakers are asked to speak genuinely about their thoughts or feelings.

Allow five minutes to speak without interruption and to listen with an open heart.

DEEP LISTENING4- The listener’s job is to simply hold the space for their partner to speak.

5- Not to judge, fix, offer suggestions or have a response ready the moment it’s their turn to speak.

As the listener, their only job is to receive and pay full attention to the speakers:

• facial expressions

• body posture

• words

6- When the five minutes are up, a bell is rung and the two partners sit in silence for one minute with their eyes closed. The instruction here is to just let what was said settle, to not think of how to respond, but to let the speaker’s words be their own.

DEEP LISTENING7- After one minute of silence and gratitude, the other partner has a chance to speak.

8- Not to respond to what his or her partner has just said or to say what they think the other wants to hear But really connect within themselves and to say what is meaningful on the topic from their point of view.

9- Once 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 colleagues

No one even needs to know you’re doing it—it’s your instrument of connection.

Grounding, Opening&

Resting

36

GROUNDING

Feeling the body• Posture of the spine• Feet, legs, hips & hands

Intentional breathing• Noticing, on the in-breath• Letting go, on the out-breath

Feeling the heart beating• Breathing-in, invite the chest to open• Notice, the heart beating in the chest

OPENING

Opening & Smiling• Still grounded• Silently repeat ‘may I smile’

Opening & Feeling• Still grounded• Silently repeat ‘I let you be’

Opening & Letting go• Still grounded• Silently repeat ‘I let it all go’

RESTING

Stopping & Dropping• Stopping the over-thinking• Dropping back into the body

Opening & Letting Go• Breathing-in, opening the mind• Breathing-out, let everything go

Resting in Awareness• Awareness of sensations in the body• Awareness of the sounds in the body

NEW ZEALAND

Who are New Zealanders?

‘New Zealand's friendly and down-to-earth people ...’ Source- www.newzealand.com

‘New Zealand's friendly (open) and down-to-earth (grounded) people ...’

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)

THANK YOU

“Remember, the mud puddle”

Attention + Intention = Mindfulness

“tēnā koutou” (Maori)

Thank you for your attention G Ross Clark

1-519-648-2985