Mindfulness and Mental Health
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1 Mindfulness and Mental Health Sarah Binks, MSW., RSW., School Board Counsellor Samantha Carter, MSW., RSW., School Board Counsellor
2 Workshop Outline What is Mindfulness? Why Bother Practicing Mindfulness? Mindfulness and the Brain Mindfulness for Mental Health Brief Mindfulness Activity Seven Attitudinal Foundations of Mindfulness Mindfulness Meditation What Now? Recommendations for Practice
3
4 Full Awareness What is Mindfulness? Living with your eyes wide open Being aware of the things that you are experiencing (with your five senses), in the present moment, instead of getting pulled into the future or the past. Attentional Control Knowing what you are doing, while you are doing it
5
6 Why Mindfulness is a Superpower
7 Mindfulness: Why Bother? Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom. Viktor Frankl, Man s Search for Meaning, 1946, Neurologist, Psychiatrist & Holocaust Survivor
8 Mindfulness: Why Bother? 1. Being mindful can give you more choices and more control over your behaviour. 2. Being mindful can reduce your suffering and increase your pleasure. 3. Being mindful can help you make important decisions. 4. Being mindful can help focus your attention and make you more effective and productive. 5. Being mindful can increase compassion for yourself and others. 6. Being mindful can lessen your pain, tension, and stress. Adapted from DBT Skills Manual for Adolescents 2015
9 Mindfulness & the Brain
10 Mindfulness for Mental Health? Research has documented that mindfulness can: Reduce Stress and Anxiety Lowers blood pressure & Improves your immune system Improve sleep Reduced rumination Improve concentration and focus Decrease emotional reactivity * For more info American Association of Psychiatry Not Quick fix: Rather forms part of our tool kit of coping strategies
11 Brief Mindfulness Exercise Open Mind (2 minutes) Focused Mind (2-3 minutes)
12 Foundations Of Mindfulness Practice Jon Kabat-Zinn, PhD, identifies there are Seven Attitudinal Foundations of Mindfulness Practice: Non-judging Patience A Beginner s Mind Trust Non-striving Acceptance Letting go
13 Jon Kabat-Zinn: Overview
14 Jon Kabat-Zinn: Letting Go
15 Brief Mindfulness Exercise: Leaf on a Stream
16 Brief Mindfulness Exercise: Clouds in the sky
17 Mindfulness Meditation Mindfulness can be attained through a variety of means, and Mindfulness meditation is just one specific technique used to help create the space between stimulus and response. Research has shown that the practice of meditation seems to prime brain cells to fire together in patters that strengthen key brain structures those for example, important in tasks such as decision-making, memory and emotional flexibility. And it may also improve communication among different parts of the brain in ways that further improve physical and emotional health. Real Happiness, Sharon Salzberg
18 Skeptical about meditation?
19 Mindfulness Meditation
20 What Now? Homework for parents: Mindful teeth brushing Mindful driving Mindful electronics use 5 minute meditation a day where can you find your 5 minutes? Turn off your phone & meditate!! Waiting for appointment Cooking or making coffee/tea Watching your child s sports activity
21 For more information: John Cabot Zinn, PhD, Full Catastrophe Living and Wherever You Go, There You Are Susan David PhD, Emotional Agility: get unstuck, embrace change, and thrive in work and life Daniel Siegel, PhD, Mind Sight and The Mindful Brain Dan Harris, 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 Sharon Salzberg, Real Love: The Art of Mindful Connection Thich Nhat Hanh Peace is Every Step
22 Articles & Podcasts How meditation can change your body's response to stress, CBC News, The Science of Mindfulness, Quirks & Quarks with Bob McDonald, CBC Radio, The science of mindfulness
23 For more information: Mindfulness meditation apps (mix of free & paid meditations) Calm Smiling Mind 10% Happier Simple Habit Headspace
24 For more information: Twitter accounts: Jon Center for Mindful Sharon
25 Mindfulness Meditation Workshops In Peterborough: Mindfulness meditation course, Peterborough Family Health team, free 10 week course Mindfulness Based Stress Reduction, Telka Smith: Practice in Psychology, 8 week course fee based
26 Wind down: Mindful Minute
Learning outcomes. Aim of the course. Course content 14/03/2013. Introduction to mindfulness: reducing stress and enhancing wellbeing
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University Counselling Service
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