The document is a workshop on mindfulness skills for moving through challenging times. It includes an agenda with introductions, explanations of mindfulness and its benefits, guided meditations on the breath, body and feelings, and a question and answer session. The workshop teaches participants mindfulness techniques to help manage stress, emotions and difficulties arising during times of crisis.

1. Reproduction of this material without specific permission of Kaira Jewel Lingo, Praveen Dayananda and Resilience Within is strictly prohibited
Skillfully Moving
Through Times of Challenge
A Mindfulness Based Workshop
KAIRA JEWEL LINGO & PRAVEEN DAYANANDA
18 May 2020

2. CONFIDENTIAL AND PROPRIETARY
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Welcome, Introductions & Overview
Please respond in the group chat window to the following:
1. One-word describing your internal weather at the moment

3. CONFIDENTIAL AND PROPRIETARY
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Introduction to Mindfulness (10 minutes)
Current challenges and impact on body and mind
What is mindfulness and how it helps us become more resilient
Importance of stopping
Breath as an anchor or path that reunites body and mind
Benefits of the practice
Taking Care of the Body
Practice: Coming Back To The Present Moment
Breath Meditation (5 minutes)
Mindfulness of breath
Group Share
Practice: Guided Body Relaxation (8 minutes)
Mindfulness of body
Group Share
Taking Care of the Mind-Heart
Being Mindful of Feelings and Emotions (10 minutes)
Practice: Guided Meditation
Mindfulness of Feelings and Emotions (10 minutes)
Q&A (20 minutes)
Closing Loving-Kindness Healing Circle (5 minutes)
Workshop Overview

4. CONFIDENTIAL AND PROPRIETARY
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Accepting What Is
We are in the midst of some of the most challenging circumstances we have faced in
recent times and it is already causing severe physical and mental distress
Job & Income Loss at a
Global Scale
Fear of Infection and
Disease
Loss of Family and
Friends
Uncertain Access to
Food and Supplies
Loneliness & Social
Isolation
Political Gaslighting
& Conflict
Tension
& Pain
Anxiety
Reduced
Immunity
Fear Anger
CURRENT CHALLENGES IMPACT ON BODY AND MIND
Breathing in, I am aware of the great challenges impacting my life, my family, my country and the world.
Breathing out, I send the energy of compassion to myself and everyone impacted.
ACKNOWLEDGING THE CHALLENGES

5. CONFIDENTIAL AND PROPRIETARY
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Skillfully Directing Our Attention
Mindfulness practice offers a particular way of paying attention that allows us to
come back to the present moment
“Paying attention in a particular way: on purpose, in the present
moment, and non-judgmentally.”
- Jon Kabat-Zinn
“Mindfulness is a kind of energy that we generate when we bring
our mind back to our body and get in touch with what is going on
in the present moment, within us and around us. - Thich Nhat Hanh
DEFINITION OF MINDFULNESS
§ Mindfulness of Breath
§ Mindfulness of Body
§ Mindfulness of Feelings
Areas to Place Our Mindfulness
§ Mindfulness of Emotions
§ Mindfulness of Thoughts,
Perceptions & Concepts
§ Sitting Meditation
§ Walking Meditation
§ Lying Down Deep Relaxation
§ Mindful Eating
Mindfulness Practices Include the Following
§ Mindful Dishwashing
§ Journaling
§ Mindful Movements
§ Mindful Speech & Listening
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6. CONFIDENTIAL AND PROPRIETARY
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Fruits of Practice
Practice, concentration and insight helps us develop qualities such as equanimity, joy
and compassion
HOW MINDFULNESS CHANGES OUR LIVES
Looking deeply in
body, feelings, mind
and objects of mind
Insight of
Interdependence,
impermanence, etc
Stopping and being
aware of body,
feelings, mind and
objects of mind
Mindfulness
Practice
Development of
Concentration
Development of
Insight
Acceptance
Compassion
Equanimity Resilience
Joy
Letting Go
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7. CONFIDENTIAL AND PROPRIETARY
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BENEFITS OF MINDFULNESS PRACTICE
Reduced Stress in Body.
We can better manage the stress in our
body so that we are more resilient to
illness
Utilizing Practice In Times of Challenge
Mindfulness practice offers many physical and emotional benefits to help us skillfully
navigate through these uncertain times
Better Self-Regulation
We are able to better take care of our emotions enabling us
to get through these times without saying or doing things that
we would regret later, or that could hurt ourselves or others
Recognizing What Is Well.
We are able to recognize conditions for our happiness and
wellbeing that are present around us even through tough
times and thus able to maintain our sense of well-being
Utilizing Time to Go Inside.
We become more comfortable with solitude and can use the time and
opportunity to give more attention to ourselves than we might have
been able to before to help understand ourselves better
More Mindful Consumption
We become more aware of impact of our
consumption of food and even media on our
bodies and learn to regulate what we consume
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8. CONFIDENTIAL AND PROPRIETARY
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GROWING STUDIES SUPPORT BENEFITS OF MINDFULNESS
Research Evidence of Benefits
Mindfulness Practice Reduces Gene Marker for Inflammation
Scientists have found that mindfulness practice can alter gene
expression. Just eight hours of mindfulness practice was found to
reduce the gene marker for inflammation.
Mindfulness Reduces Stress
U-Mass’s mindfulness-based-stress-reduction program
participants have shown a 35% reduction in the number of medical
symptoms and a 40% reduction in psychological symptoms
Mindfulness Improves Behavior of Students in Schools
Analysis of a leading mindfulness program in schools showed that
their hour-long program led to statistically significant improvements
in school behavior versus a control group.
Increasing numbers of research studies back up the direct experience benefits of
mindfulness
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Publications on PubMed.Gov
1. Kaliman, P., Álvarez-López, M. J., Cosín-Tomás, M., Rosenkranz, M. A., Lutz, A., & Davidson, R. J. (2014). Rapid changes in histone
deacetylases and inflammatory gene expression in expert meditators. Psychoneuroendocrinology,40, 96-107.
2. Mindfulness-Based Stress Reduction in Central Pennsylvania. The Benefits of Meditation: Research Findings and Data.
3. Black, D. S., & Fernando, R. (2013). Mindfulness Training and Classroom Behavior Among Lower-Income
and Ethnic Minority Elementary School Children. Journal of Child and Family Studies, 1-5.
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9. CONFIDENTIAL AND PROPRIETARY
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Practicing stopping regularly throughout the day gives us
opportunities to be in touch with what is going on within us
and around us. We have a chance to let go of our worries
about the past and anxieties about the future. Sounds such as
the sounds of bells, birds singing, cell phones ringing or even
sirens going by, are wonderful reminders to help us to
practice stopping. When we hear them, we can stop what we
are doing and thinking about and, including if appropriate,
stopping talking. We just stop and come back to the present
moment by following our breathing.
Resting in the Unknown
Mindfulness practice begins with “stopping”
Stop or pause whatever you are
doing and focus on breathing
Become aware of sounds
Become aware of body
Become aware of feelings Become aware of emotions
Become aware of breath
Become aware of
perceptions & concepts
Continue with previous activity
Stopping means to be still,
in order to recognize, to be in contact,
to nourish, to heal,
to calm, to soothe, and to focus the mind.
- Thich Nhat Hanh, Chanting From the Heart
HOW TO PRACTICE STOPPING
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10. CONFIDENTIAL AND PROPRIETARY
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Nurturing Presence
Our breathing is the anchor that helps us come back to our “true home”, the present
moment, to unite body and mind
Our Appointment With Life
“Do not pursue the past.
Do not lose yourself in the future.
The past no longer is.
The future has not yet come.
Looking deeply at life as it is in the very here and
now, the practitioner dwells in stability and
freedom.”
- Thich Nhat Hanh
Breathing in, I know I am breathing in.
Breathing out, I know I am breathing out.
Breathing in, I am aware of my whole body.
Breathing out, I smile to my whole body.
Breathing in, I am aware of a feeling of joy in me.
Breathing out, I smile to the feeling of joy in me.
USING THE BREATH AS ANCHOR
Past FuturePresent
MIND BODY
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11. CONFIDENTIAL AND PROPRIETARY
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Taking Care of the Body
Practice: Coming Back To The Present Moment
Breath Meditation (5 minutes)
Mindfulness of Breath
Please share in the chat your experiences with the breath meditation
Practice: Guided Body Relaxation (8 Minutes)
Mindfulness of Body
Please share in the chat your experiences with the guided body relaxation meditation

12. CONFIDENTIAL AND PROPRIETARY
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Challenging times calls for increased care to be given to our feelings and emotions
Taking Care of the Mind-Heart
“Whenever the practitioner has a pleasant feeling, he is aware, ‘I am
experiencing a pleasant feeling.’ Whenever he has a painful feeling, he is
aware, ‘I am experiencing a painful feeling.’ Whenever he experiences a feeling
that is neither pleasant nor painful, he is aware, ‘I am experiencing a neutral
feeling.’
When he experiences a pleasant feeling based in the body, he is aware, ‘I am
experiencing a pleasant feeling based in the body.’ When he experiences a
pleasant feeling based in the mind, he is aware, ‘I am experiencing a pleasant
feeling based in the mind.’
When he experiences a painful feeling based in the body, he is aware, ‘I am
experiencing a painful feeling based in the body.’ When he experiences a
painful feeling based in the mind, he is aware, ‘I am experiencing a painful
feeling based in the mind.’
When he experiences a neutral feeling based in the body, he is aware,’ I am
experiencing a neutral feeling based in the body.’ When he experiences a
neutral feeling based in the mind, he is aware, ‘I am experiencing a neutral
feeling based in the mind.’”
- Thich Nhat Hanh - Transformation and Healing
Stimulus Reaction
Stimulus Mindfulness Response
Suppressing, being controlled by or running away from our emotions
Being with emotions, giving them attention and accepting them
FEELINGS & EMOTIONS ARE TWO ADDITIONAL
DIMENSION FOR US TO PLACE OUR ATTENTION
With Mindfulness
Without Mindfulness
With Mindfulness
Without Mindfulness
MINDFULNESS ALLOWS FOR US TO RESPOND RATHER THAN
REACT USING A SKILLFUL “MIDDLE WAY” APPROACH
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13. CONFIDENTIAL AND PROPRIETARY
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Taking Care of the Mind-Heart
Mindfulness practice helps us prevent difficult emotions from arising and helps
weather the emotional storms if and when they do arise
§ Practice mindfulness of body, feelings,
emotions and concepts
§ Nurture joy, happiness, equanimity
§ Look deeply into emotions
§ Dwell in the ease, compassion and
understanding generated from your insights
• Recognize emotion
• Accept emotion
Embrace emotion
Look deeply into emotion
Transformation of emotion
PREVENTING DIFFICULT
EMOTIONS FROM ARISING
TAKING CARE OF DIFFICULT
EMOTIONS IF THEY DO ARISE
Mindfulness practice is
preventative and healing
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14. CONFIDENTIAL AND PROPRIETARY
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Taking Care of the Mind-Heart
Through diligent practice, we are able to transform the strong difficult emotions that
come up in us and strengthen and nurture the more pleasant ones
Aware of anger, I breathe in.
Smiling to anger, I breathe out.
Aware that this anger is part of me, I breathe in.
Aware that this anger is me but that I am more than this anger, I
breathe out.
Aware that I am wanting this anger to go away, I breathe in.
Accepting myself even though I am angry, I breathe out.
Noticing myself calming down, I breathe in.
Noticing myself calming down, I breathe out.
Aware of acceptance and respect in me, I breathe in.
Smiling to acceptance and respect in me, I breathe out.
THROUGH PRACTICE WE TRANSFORM OUR CONSCIOUSNESS
MIND CONSCIOUSNESS
STORE CONSCIOUSNESS
Joy
Peace
Compassion
Anger
Fear
Love
- Manifestation in our
mind as an emotion
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15. CONFIDENTIAL AND PROPRIETARY
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Taking Care of the Mind-Heart
Practice: Mindfulness of Feelings and Emotions
Please share in the chat your experience with
the mindfulness of feelings and emotions meditation

16. CONFIDENTIAL AND PROPRIETARY
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Q&A
Please write your questions in the group chat

17. CONFIDENTIAL AND PROPRIETARY
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Closing Loving-Kindness Healing Circle
Write in name of person that you want to send
the energy of love and compassion to along
with a brief sentence about their situation

18. CONFIDENTIAL AND PROPRIETARY
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Thank you for joining us today!
For more information please visit:
www.rwithin.com
www.kairajewel.com | www.praveendayananda.com