Mind-Body Connection for Self-Care
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1 Mind-Body Connection for Self-Care Kay Glidden & Beth Reynolds Lewis NACM October 26, 2017 Compassionresiliency.com 1
2 Taken in Part From: Marsha Linehan, Ph.D. University of Washington Center for Behavioral Technologies For educational use only. Do not copy or distribute without permission. Mindful Schools Curriculum 11/2015 2
3 Mindfulness The quality or state of being mindful,... of being oattentive othoughtful oearnest ointentional Adapted from the Oxford Dictionary 3
4 Some days I amaze myself. Other days, I look for my phone while I m holding it. 4
5 Mindfulness Definition Mindfulness means paying attention in a particular way; On purpose, in the present moment, and non-judgmentally. Jon Kabat-Zinn 5
6 5 Types of Meditation That Don t Require Sitting Still 1. Qigong 2. Yoga 3. Walking Meditation 4. Tai Chi 5. Being in Nature 6
7 WHY WE PRACTICE MINDFULNESS To be aware of what is happening before it s a problem To be centered/in wise mind To be present to one s own life To get better at enduring pain To get better at solving problems To get better at not creating misery for ourselves To get better at participating fully in those moments of life that are joyful Finding Focus in a stressed out multi-tasking life 7
8 Health Benefits of Mindfulness Anxiety Depression Pain Boosts/strengthens immune system Brain Turn the medication down and the meditation up. Jon Kabat-Zinn 8
9 Mindfulness at Work Better focus= Greater Efficiency Stop Amygdala Hijack Manage Burn Out Levels Increase Compassion Socially Responsible 9
10 Mindfulness Room at Schools 10
11 For Students & Staff 11
12 The Lady Lounge 12
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14 Mindfulness Based Stress Reduction Mind Body Medicine Utilizing Awareness and Attention Complimentary / Integrative Skills Based (not group therapy) Direct Experience Learning v Conceptual Bridging Patients to their Inner Resources / Responsibility in Wellness Principle of Inherent Health 14
15 How Mindfulness Helps Without Mindfulness Stimulus Reaction With Mindfulness Stimulus Mindfulness Response Mindfulness creates space replacing impulsive reactions with thoughtful responses. Just Breathe Video 15
16 Mindfulness Practice The repetitive acts of directing attention to only one thing; this one moment 16
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20 Meditation 20
21 Wise Mind Experiencing What Is 21
22 States of Mind Hot Mood-dependent Emotion-focused Emotion Mind 22
23 Reasonable Mind Cold Rational Task-focused 23
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27 One-mindfully Present focus Just this one minute (pain and suffering is enough right in this moment) One thing at a time Concentrating the mind Letting go of distractions returning to what you were doing again and again 27
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29 1. STOP 2. TAKE A BREATH 3. OBSERVE 4. PROCEED -Elisha Goldstein 29
30 Body Work & Other Adjunct Therapies Yoga Meditation/Prayer Tai Chi/Qi Gong Mindfulness Visualization/guided imagery Deep Breathing Reiki Acupuncture Dancing/Walking Rocking Chair Self-Care Kit Art Therapy Music Journaling EMDR EFT Drumming Massage Aroma Therapy/Essential Oils Grounding Techniques Cooking Heart Math - -Just Breathe Video 30
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33 mind-body resources 33
34 How to Walk a Tightrope 1. Find a horizontal cable that can support your weight. 2. Stand on one end. 3. Step forward by putting one foot directly in front of another. 4. Repeat 5. Don t fall - Sam Harris Neuroscientist 34
35 5 MEDITATE Meditate for 5 minutes 3 GRATITUDE Write down 3 good things 1 KINDNESS Do 1 act of kindness 35
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38 Maintain a Mindfulness Practice Patience Happiness Gratitude Journal Meditation Visualization/Imagery Breathing Consistency/Commitment Buddy Up Wise Mind Non-Judging Mindfully walking/eating Trust Intuition Practice, Practice, Practice 38
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40 Thank you for Attending Kay Glidden (308) Beth Reynolds Lewis (308)
41 Resource List Websites - homework assignments and flashcards on mindfulness topics drdansiegel.com Calm.com - guided relaxation break (pick your scene) Coloringcastle.com - mandala coloring Mindful.org Mindfulschools.org Behavioraltech.org (The Linehan Institute) Mindfulhub.com Zenhabits.net Palousemindfulness.com Heartmath.com MrsMindfulness.com Greentreeyoga.org Mindfulnesscds.com Jon Kabat-Zinn Mindfulness Based Stress Reduction (MBSR) Heartmindkids.com Mindfulartssf.org themindfulparent.org gratefulness.org fulfillmentdaily.com rescuetime.com (tracks daily habits on computer & mobile devices) greatergood.berkeley.edu Happiness on-line class randomactsofkindess.org Books Peace is Every Step: The Path of Mindfulness in Everyday Life, Thich Nhat Hanh The Miracle of Mindfulness, Thich Nhat Hanh The Power of Now, Eckhart Tolle Mindfulness for Beginners: Reclaiming the Present Moment and Your Life, Jon Kabat-Zinn Wherever You Go There You Are: Mindfulness Meditation in Everyday Life, Jon Kabat-Zinn The Dialectical Behavior Therapy Skills Workbook, Matthew McKay, Jeffrey Wood & Jeffrey Brantley Gratitude Diaries Janice Kaplan How to Train a Wild Elephant & Other Adventures in Mindfulness, Jan Chozen Bays The Mindful Brain, Daniel Siegel Mindful Parenting, Kristen Race Mindful Work, David Gelles 10% Happier: How I Tamed the Voice in my Head, Reduced Stress Without Losing my Edge and Found Self Help that Actually Works- A True Story, Dan Harris Color Me Calm Lacy Mucklow 3-17klg
42 The Mindful Child, Susan Kaiser Greenland Real Happiness The Power of Meditation Sharon Salzberg Real Happiness at Work Meditation for Accomplishment, Achievement and Peace Sharon Salzberg The Life-changing Magic of Tidying Up: the Japanese Art of Decluttering and Organizing Marie Kondo Before Happiness: The 5 Hidden Keys to Achieving Success, Spreading Happiness, and Sustaining Positive Change - Shawn Achor Live Happy: Ten Practices for Choosing Joy, Deborah K. Heisz The Mindful. Path to Self-Compassion, Christopher K. Germer Mindfulness in Plain English, Bhante Gunaratana Mindfulness: An Eight Week Plan for finding Peace in a Frantic World, Mark Williams & Danny Penman Mindfulness for Teachers: Simple Skills for Peace and Productivity in the Classroom, Patricia Jennings Mindful Learning, Dr. Craig Hassed & Dr. Richard Chambers The Invisible Classroom: Relationships, Neuroscience & Mindfulness in School, Kirke Olson Teach, Breathe, Learn: Mindfulness In & Out of the Classroom, Meena Srinivasan Apps Insight Timer Breathe2relax Provider Resilience CBT-i Coach (improve sleep) Stop, Breathe & Think Calm Virtual Hope Box Mindfulness Training PAUSE Relaxation at your fingertip $1.99 Headspace Fluidity HD by nebulus design checky (phone habit tracker) Whil. (mindfulness and yoga) Daily Yoga 5-Minute Yoga Yoga Studio Gratitude Journal Tree YouTube Jon Kabat-Zinn- mindfulness and meditation Lesley Fight Master Yoga free online yoga classes Children and Teens Books Sitting Still Like a Frog: Mindfulness Exercises for Kids, Eline Snel Peaceful Piggy Meditation, Kerry Lee MacLean The Lemonade Hurricane: A Story of Mindfulness & Meditation, Licia Morelli The Way I Feel, Janan Cain What Does it Mean to Be Present?, Rana Di Orio & Eliza Wheeler Gratitude Soup, Olivia Rosewood Sprinkle Your Sparkles: Show Your Love and Kindness, Kirsten Tulsian & Mary Gregg Byrne Take The Time: Mindfulness for Kids, Maud Roegiers
43 Breathe, Chill: A Handy Book of Games and Techniques Introducing Breathing, Meditation and Relaxation to Kids and Teens, Lisa Roberts The Mindful Teen: Powerful Skills to Help you Handle Stress One Moment at a Time, Dzung, X Mindfulness Skills for Kids and Teens, Debra Burdick Master of Mindfulness How to be your Own Superhero in Times of Stress, Laurie Grossman No Ordinary Apple: A Story About Eating Mindfully, Sara Marlowe My Mouth is a Volcano, Julia Cook Ahn s Anger, Gail Silver Steps and Stones: An Anh s Anger Story, Gail Silver Lacey Walker, Nonstop Talker, Christianne Jones Mindful Monkey, Happy Panda, Lauren Alderfer Puppy Mind, Andrew Jordan Nance & Jim Durk What Does it Mean to be Present?, Rana Di Orio Apps The Breathing Butterfly by Tip-Tok Focus by Oranda Calm Kids with Mamaphant by James Golding Sleep Meditations for Kids by Christiane Kerr Calming Bedtime Relaxation Stories (1 Free with inapp purchases) ages 4+ Smiling Mind (ages 7-12, teens & adults) Calm Mindfulness for Children Settle Your Glitter Meditations for Kids by Highly Meditated (ages 6+) Stop, Breathe & Think Well Beyond Meditation for Kids Super Stretch Yoga (ages 4+) Sit With Us (promotes kindness & inclusion at school lunch) YouTube Cosmic Kids Zen Den Series Mindfulness and Yoga for Kids ages 5+ Sesame Street: Me Want it (But Me Wait) with Cookie Monster Sesame Street: Belly Breathe with Elmo Websites Gozen.com (anxiety) School-psyched.com Yoga4classrooms.com (yoga cards) Heysigmund.com Childhood101 GoNoodle.com Maximo Greentreeyoga.org mindfulnessforteens.com stressedteens.com mindyeti.com (guided audio sessions) 3-17klg
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