Introduction to Mindfulness

1. Introduction to Mindfulness
Mikkeli, 22nd August 2014

2. 2
Introduction to Mindfulness
 Essentials of Mindfulness
 Benefits of mindfulness
 Mindful practices

3. The Mindful Movement

4. Mindlessness

5. 5
Mindfulness
 “Paying attention to the present moment with intention,
while letting go of judgement.”
~ Dr. Jon Kabat-Zinn
 Maintain a moment-by-moment awareness of our thoughts,
feelings, bodily sensations, actions and surrounding
environment.
 Living in the moment and awakening to experience.
 Observe thoughts and feelings from a distance, without
judging them good or bad.

6. 6
Mindfulness

7. 7
Essentials of Mindfulness
• Non-judgmental observation - Beginner’s mind
• Present moment awareness – Sharpening Focus
• Interconnectedness - Compassion - Gratitude
• Acceptance - Letting go
• Patience – Calmness
• Integration of Mind, Heart
and Body

8. 8
Mindfulness as a way of living
• Not just look, but observe
• Not just swallow, but taste
• Not just think, but feel
• Not just exist, but live
• Savoring

9. 9
Mindful Observation

10. Clear mind as still water

11. 11
Acceptance – Letting go
• Allow things to be as
they are
• Make peace with
imperfection

12. 12
Acceptance – Letting go
• Embrace vulnerability & suffering
• Compassion

13. 13
Acceptance – Letting go
• Understand that all
things come and go.
• Thoughts are just
thoughts, not
necessarily always
true.
• Keep calm.

14. Let It Go!

15. JOYISNOWHERE
JOY IS NOWHERE
JOY IS NOW HERE

16. The present

17. “What day is it?” asked Pooh. “It's today,” squeaked Piglet. “My favorite day,” said Pooh.”

18. 18
Benefits of Mindfulness
• Mindfulness is good for our bodies: boosts our immune
system’s ability to fight off illness, obesity, cancer

19. 19
Benefits of Mindfulness
• Mindfulness is good for our minds: increases positive
emotions while reducing negative emotions and stress,
fighting depression.
• Mindfulness helps us focus: tunes out distractions and
improves our memory and attention skills.

20. 20
Benefits of Mindfulness
• Mindfulness fosters compassion and altruism
• Mindfulness enhances relationships.

21. 21
Benefits of Mindfulness
• Mindfulness changes our brains: increases density of
gray matter in brain regions linked to learning, memory,
emotion regulation, and empathy.

22. Science of Mindfulness

23. 23
Cultivating Mindfulness: Practice, Practice, Practice
• Living your life as if it really mattered, moment by
moment by moment by moment.
• Pay close attention to your breathing, especially when
you’re feeling intense emotions.
• Notice - really notice - what you’re sensing in a given
moment, the sights, sounds, and smells that ordinarily
slip by without reaching your conscious awareness.

24. 24
• Recognize that your thoughts and
emotions are fleeting.
• Tune into your body’s physical
sensations
• Meditation
Cultivating Mindfulness: Practice, Practice, Practice

25. Youth Voices

26. 26
1 minute Breathing Space
 Use your breath as an anchor to the presence
• Stop for awhile whatever you are doing…
• Take a slow deep breath & let go of the business
in the head…
• Open to the experience of present moments
(bodily sensations, sounds, colors)
• Proceed & reconnect with your activity with a smile
& a sense of calmness…

27. 27
Activity: Belly Breathing
 Notice the breath
 Notice the rise and fall of our belly
• Breathing in, I am aware of the
sensations in my body
• Breathing out, I release the tension
in my body
• Breathing in, I feel calm
• Breathing out, I smile to life

28. Mindful Walking

29. 29
Mindful Movements

30. 30
Mindful Communication
• Strengthen relationship, heal
conflicts
 Mindful presence: having an open
mind, awake body and a tender
heart
 Mindful listening
 Mindful speech = Gentleness
 Speak truthfully, with words that
inspire self-confidence, joy, and
hope.

31. 31
Mindful Listening
• Not only listening with our ears
but also with our whole body.
• Noticing how every sound helps
to anchor you more fully in the
present moment.
• Practice silence and stillness
when listening to others.
• Take a moment to breathe and
acknowledge what other have
said before jumping in with your
point of view.

32. Relaxation - Sounds of Nature

33. Work is love made visible.
…to work with love… It is to weave the cloth with threads drawn from your heart, as if your beloved were to wear that cloth. It is to build a house with affection, as if your beloved were to dwell in that house. It is to sow seeds with tenderness and reap the harvest with joy, as if your beloved were to eat the fruit.
From “The Prophet” by Kahlil Gibran
Mindful Doing with Love & Care

34. 34
• Single-tasking
• Relaxed focus
 More productive
 More joyful
Mindfulness at work

35. Savor - Mindful Eating, Mindful Life

36. 36
Activity: Mindful Eating
 Eat a chocolate like it is the first time you’ve
seen one.
 Touch it
 Smell it
 Chew it
 Hear it

37. 37
Activity: Loving-Kindness Meditation
• Extending feelings of compassion toward people, starting
with oneself then branching out to people one both likes
and dislikes, strangers, then finally to all beings
everywhere.
May I be happy, may I be well
May I be safe and sound
May I be peaceful, may I be at ease
With love in my heart and all around.
May all beings be happy and safe and
may their hearts be filled with joy.

38. 'Listen with the ears of tolerance See through the eyes of compassion Speak with the language of love.‘ ~ Rumi
Activity: Watering flowers

39. The Gift of Acceptance

40. Thank You!

41. The Science of Mindfulness: http://youtu.be/8GVwnxkWmSM
Mindfulness Youth Voices: http://youtu.be/kk7IBwuhXWM
Mindful Eating: http://youtu.be/Emd9q6_o6Z0
Let it go (Disney "Frozen"): http://youtu.be/L0MK7qz13bU
Kungfu Panda: Today is a Gift (The Present) http://youtu.be/Znnj1oFxCRM
The Gift of Acceptance: http://youtu.be/53tv4bI6DZE
http://greatergood.berkeley.edu/topic/mindfulness/definition
http://www.psychologytools.org/mindfulness.html
http://www.goodmedicine.org.uk/book/export/html/217
http://www.getselfhelp.co.uk/docs/Mindfulness.pdf
http://mindfulnessinschools.org/
http://www.mindfulness.org.au/links/
http://janecaulfield.com.au/mindless-vs-mindful-eating-what-is-the-difference-and- how-do-you-benefit
http://www.huffingtonpost.com/2014/01/02/will-2014-be-the-year-of- _0_n_4523975.html?ncid=edlinkusaolp00000003
http://mind-revolution.org/2013/02/03/mindfulness-at-the-world-economic-forum-in- davos/
http://www.bbc.com/news/business-21244171
http://insidekarenskitchen.com/mindful-eating-cycle-the-what/
References