Mindfulness The natural state of living moment by moment

What is Mindfulness? Mindfulness is about how we are in relationship to

everything- our thoughts, bodies, emotions, & past We can learn to live in a way that recognizes and makes

use of what is already beautiful and already whole inside of us, and drawing upon it to live our lives

Mindfulness practice is merely paying attention to what is when you breathe, placing no expectations on the experience

The Benefits of Mindfulness Physiological

Improve immune functioning Reduce Blood Pressure

Behavioral Have a greater sense of choice and control Help in changing behaviors

Cognitive Sustain focus and attention Increase creativity Enhance memory Achieve emotion regulation

Emotional Foster resilience Reduce anxiety, stress and depression

A Survivorship Tool

Mindfulness can positively effect the immune system and help with healing Studies increasingly show how cancer and the immune

system are intertwined, and thus mindfulness can be an important survivorship tool

Mindfulness-Based Cancer Research finds that meditation can impact the body’s inflammation response and lessen symptoms associated with cancer

How Can One Practice Mindfulness? It is not about doing, but more about being and allowing

yourself to be who you already are Becoming mindful means to become aware of each

moment, thought, or feeling without judgement- nothing is good or bad, it just is

You must be willing to live more in the present without wishing it were different

React not respond Reactions are unconscious and automatic; responses are

made consciously and with thought

Attitudes of Mindfulness • Non-Judgement

• Becoming aware of our own judgements can allow for more control over responses to situations

• Labelling your surroundings as good, bad, or neutral can be a habit that causes you to react without thinking and involuntarily

• Patience• Accepting the way things are in the

present

• Beginner’s Mind• The willingness to see things as if it were

for the first time, without viewing the world through a lens shaped by past experience

• Trust• Develop trust in you and you feelings

• Non-striving• Do not focus on an outcome or

what you wish to achieve when undertaking mindfulness; simply do the practice without any expectations

• Focusing on an end goal interferes with you being present

• Acceptance• Seeing and acknowledging things

as they way they are, without approval or satisfaction

• Letting Be (rather than letting go)• Avoid getting stuck on the past or

future and accept things as the way they are

The Best Medicine is Free One of the best ways to become mindful is to become aware of

and focus on your breath Controlled breathing keeps the mind & body functioning at its

highest capacity, while lowering blood pressure and promoting feelings of relaxation

Diaphragmatic breathing (“belly breathing”): this method naturally influences the involuntary nervous system to positively effect circulation, digestion, and heart problems

4-7-8 Exercise (or “Relaxing Breath”): 1) Sit with your back straight and place the tip of your tongue against your upper front teeth2) Exhale completely through your mouth, making a whoosh sound3) Close your mouth and inhale for a count of 44) Hold your breath for a count of 75) Exhale completely through your mouth for a count of 8

**This is one breath, repeat the cycle three more times, totaling four breaths

Breathing Techniques

Breath Counting: 1) Sit with the spine straight and the head slightly forward.

Close your eyes and take a few deep breaths2) Count “one” to yourself as you exhale3) With the next breath count “two”; continuing until “five” Never count higher than five, if you do you will know

your attention has wanderedo Phrases for Focus:

o “I breathe in healing oxygen; I exhale toxins”

o “I am aware of my life energy in breath” (inhale); “I am aware of relaxing fully” (exhale)

Formal Meditation

Sit comfortably with your back straight, you can close your eyes or focus softly in front of you

Breathe into your lower abdomen, following your breath as you breathe naturally

Upon exhaling, think about where your mind and attention is, observe what you begin to think about, then come back to your belly and your breath

Begin practicing in small increments of time, and gradually increase the length of your meditation

The willingness to follow your breath and mind each moment is key to mindful practice

STOP- One Minute Breathing Space

Create space to reconnect with your natural resilience and wisdom. Turn into what is happening right now without any expectations of the outcome

S- Stop and Take Stock• Ask yourself “What is my experience right now?” to acknowledge and

register what you are feelingT- “Take” a Breath

• Gently direct your attention to breathing, following each inhale with an exhale

O- Open and Observe• Sense your body as a whole- your posture and facial expressions• Further outward your awareness to the surroundings- sights, smells,

sound, etc.P- Proceed/ new Possibilities

• Allow your attention to move into the world around you, sensing how things are right now