Inclusion starts with YOU bringing your best self to what you do! Think of a time/situation/environment when you feel you are your best self really on. What does that look like, feel like, etc.?
What s Your MPG? Mindfulness. Play. Gratitude.
What s Your MPG? Usually used as measure of car s fuel consumption rate Higher rate = greater fuel efficiency = further you can go on tank of gas Used here as measure of your presence, joy, and appreciation important fuel for life Higher rate = greater resilience and well-being = further you can go in life
What s Your MPG? Mindfulness Noticing what s happening right now and allowing it Play Spending time doing things you enjoy Gratitude Being thankful and appreciative
Interrelationship between MPG Play Gratitude Mindfulness Mindfulness, Play, and Gratitude are interconnected and complementary life skills accessible to anyone
Mindfulness is Noticing what s happening right now and allowing it Paying attention to what s happening inside (your mind or body) or outside (work, home, relationships, etc.), at any given moment, without getting carried away by the story it creates
Why Mindfulness? There are more than 10,000 published research papers available on mindfulness-based therapies * Research shows mindfulness is good for your: Physical health Mental health Brain Relationships World The Little Book of Mindfulness, 2014
Why Mindfulness? Wakes you up from autopilot - helps you take a pause and create space to see more clearly and make better choices Those with higher levels of mindfulness have greater resilience and increased life satisfaction
Mindfulness is a superpower https://www.youtube.com/watch?v=w6t02g5hnt4
Tips for Mindfulness Breathe Meditate Music Movement Spend time in nature Create Mindfulness in daily life
Mindfulness Resources Books: Eckhart Tolle, The Power of Now and A New Earth Tara Brach, Radical Acceptance: Embracing Life With the Heart of a Buddha Jon Kabat-Zinn, Arriving At Your Own Door: 108 Lessons in Mindfulness Patrizia Collard, The Little Book of Mindfulness: 10 Minutes a Day to Less Stress, More Peace Thich Nhat Hanh, The Miracle of Mindfulness Websites with mindfulness resources: YouTube mindfulness - Sharon Salzberg and Dan Harris tarabrach.com/guided-meditations/mindful.org/mindfulness-meditation-guidedpractices/ doyogawithme.com/yoga-meditation mindful.org/jon-kabat-zinn-video-series-on-mindful-org/ www.wikihow.com/do-pranayam Mindfulness bell/tibetan singing bowl (5 minutes) - https://www.youtube.com/watch?v=wgfog-oufdm
Play is
What is Play? Spending time doing things you enjoy Hard to define because it is different for different people State of mind rather than an activity real play comes from deep within and balances us
Properties of Play Stuart Brown, Play Done for its own sake purposeless Voluntary It s fun Lose sense of time We don t worry about how we look experience flow We improvise no rigid way of doing things We want to keep doing it
Why Play? Research shows play is good for your: Physical health Mental health Brain Relationships Work
Why Play? Charges your battery and gives you a re-boot Early positive outcomes from schools increasing recess time! - Eagle Mountain Elementary School Children more attentive/less distracted, physically healthier, and stronger social/emotional development
LET S PLAY!!
Tips for Play Practice play Play with a child or animal Expose yourself to play daily Give yourself permission to be playful Find play that feeds your soul and make it a priority! Play in daily life
Play Resources Books: Stuart Brown, Play: How It Shapes the Brain, Opens the Imagination, and Invigorates the Soul Kevin Carroll, The Red Rubber Ball at Work Websites with play resources: YouTube or Ted.com Stuart Brown Play is More than Fun Kevin Carroll Play is Necessary braingle.com and brainbashers.com large-print-puzzles.com and puzzles.ca/ azcoloring.com and coloringprintables.net
One great thing about today
What is Gratitude? Being thankful and appreciative Way of thinking that sees abundance rather than scarcity Approach to life that can be freely chosen regardless of life circumstances (health, wealth, etc.)
What is Gratitude? Robert A. Emmons Two (2) qualities to gratitude: 1. Acknowledging goodness in life life is good and has elements that make it worth living 2. Recognizing that sources of goodness are at least partially outside ourselves (other people, higher power, etc.)
Why Gratitude? Research shows gratitude is good for your: Physical health Mental health Relationships World
Why Gratitude? Makes us happier happiness is ability to look at the present and see it as good Raises your happiness set-point (typical level of happiness) by 25%
Tips for Gratitude Keep a gratitude journal or jar/box Say prayers of gratitude Write a thank you letter Think of what could be worse or remember the bad Spend time in nature Use your 5 senses Share your gifts - give your time, talent, treasure Gratitude in daily life
Gratitude Resources Books: Robert A. Emmons, Thanks!: How Practicing Gratitude Can Make You Happier Wes Hopper, The Astonishing Power of Gratitude Anne Kubitsky, What Makes You Grateful?: Voices From Around The World Websites with gratitude resources: gratefulness.org greatergood.berkeley.edu gratitude and mindfulness welovegratitude.com Loving kindness meditation (5 minutes) - https://www.youtube.com/watch?v=vjfcs88gc7q
Advice from Dr. Pepper Slow down Turn off the machines Open your heart Dr. Harry Pepper, Director of Adult Programs, Common Ground, The Cindy Nord Center for Renewal
Tips to Raise Your MPG Find premium activities that build all 3 skills at the same time Say NO to things so you can say YES to things that fuel you up think about what you say NO to when you do say YES Do what you can, when you can, where you can be flexible and kind to yourself
How will you raise your MPG? 3 things you will do within the next week
Ahas What is standing out to you right now? Complete Reflection Sheet Write top 1-3 Ahas about this session in Aha Box in conference program