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Mindfulness
Eva Giedt PMH NP-‐BC Licensed Psychotherapy
Provider for Wellness Corp. serving MIIS employees/students (6
sessions no cost) www.EvaGiedt.com 831.236.7110
Session 1: Introduction to Mindfulness to reduce stress.
• Mindfulness is well documented to reduce the symptoms of stress. This 1 hour session will introduce mindfulness and give participants a brief experience of mindfulness using awareness of breath and body sensation.
• Awareness of breath and awareness of body sensations practices.
Mindfulness is paying attention in a particular way:
– intentionally – to the present moment – and non-‐judgmentally
Mindfulness Books by Jon Kabat-‐Zinn
How can Mindfulness reduce
Stress?
• Helps us to look at perceptions, thoughts, and emotions in a new way with less struggle
• Influences positive physical & psychological changes
• View situations with more clarity & be less reactive
• Slow down, do one thing at a time with close attention
Mindful Awareness gives us choice
Without Mindfulness: • We React • Fight or Flight
With Mindfulness: • We Respond • Is this really a threat? • What is really true?
Mindful Awareness of Breath & Awareness of Body Sensations
Informal Practice: 1. 10 minutes per day. Can be broken up into
shorter segments. 2. Become aware of your feet on the Ground 3. Pause and become aware of Breathing 4. Feel your whole Body 5. Resume your Activity with mindfulness
Stop-‐Take a few breaths-‐Observe-‐Proceed
www.EvaGiedt.com If you want more:
• CHOMP 8 week class Thurs evenings 3 times per year Ryan Ranch $175
• Private individual or group sessions in Monterey office
• 6 private sessions no cost for stress with Wellness Corporation plan
»
Session 2: Mindful Living Practices mindful eating
mindfulness at work
• Bringing mindfulness into our daily lives is rewarding. In this 1 hour session, participants will learn simple mindfulness practices for the workplace including mindful eating.
Sensing Your Body Exercise: Do this daily
• Slow down and begin noticing the
sensations of your body. • Bring your awareness to your body. Listen
to the sensations. • Start at your feet and gradually move
awareness upwards until you feel your whole body. Get to know your body and the hunger signals.
Mindful Eating Practice • Note the hunger scale and the mood. • Did you eat when you were hungry? • Did you eat what your body wanted? • Did you stop when you had enough? • Did you eat without distractions and without
hiding? • Did you eat with enjoyment? • Bring an open, curious, non judgmental attitude
to this practice.
• .
Mindfulness at Work
The Mindful Workplace Studies showing benefits:
• Reduced cost of absenteeism/turnover • Improved concentration, memory, ability to
learn • Improved productivity • Enhanced employer/employee/client
relationships • Enhanced employee job satisfaction • Reduced stress and stress symptoms
Mindful Leadership
A mindful leader leads from a position of mindful awareness by knowing how to respond with awareness instead of reaction and how to make everyone on the team feel recognized, affirmed, and valued.
Ways to Reduce Stress During the Workday
• Take a few minutes in the morning to be quiet, notice nature, walk, breathe
• S-T-O-P periodically • Use everyday “cues” to center • Take a few minutes of silence at lunch • Close your door • Notice your body sensations especially at
sitting at computer
Ways to Reduce Work Stress continued:
• Catch yourself rushing and S-T-O-P • At end of day review what accomplished
and create list for tomorrow. Congrats and you are done!
• When you get home change out of work clothes and connect with people, pets, your home.
Mindfulness at Work
• Shift your perspective from one of being done in by your job to one of knowing what you are doing and choosing to do it.
• Work becomes a vehicle to learn and grow even with the obstacles and difficulties.
Kabat-Zinn
www.EvaGiedt.com If you want more…
• CHOMP 8 week class Thurs evenings 3 times per year Ryan Ranch $175 • Private individual or group sessions in Monterey office • 6 private sessions no cost for stress with Wellness Corporation plan
Mindfulness
Eva Giedt PMH NP-‐BC Licensed Psychotherapy
Session 3: Mindfulness in relationships Conscious communication
• Mindfulness can improve our relationships by helping us to be more present, empathetic, and free of reactivity.
• In this 1 hour session participants will experience a meditation to help bring mindfulness into your relationships
Communication Styles • Direct Aggression:
bossy, arrogant, bulldozing, intolerant, opinionated, overbearing
• Indirect Aggression: sarcastic, deceiving, ambiguous, insinuating, manipulative, and guilt-inducing
• Submissive/Passive/Avoidant: complaining, helpless, passive, indecisive, apologetic
• Assertive: direct, honest, accepting, responsible, and spontaneous
Mindful Relationship Practices
• Listening Awareness: Notice when you are paying attention to others as well as when you are not.
• Patterns of Communication Awareness:
Notice your patterns of passivity, avoidance, or direct or indirect aggression in daily interactions at work and at home.
Effective Assertive Communication “I” Statements
• indicates ownership • does not attribute blame • focuses on behavior • identifies the effect of behavior • is direct and honest • contributes to the growth of relationship
Strong "I" statements have three specific elements:
• Behavior • Feeling • Tangible effect (consequence to you) • Example: "I feel frustrated when you are
late for meetings. I don't like having to repeat information."
• With mindfulness we have ability to observe our thoughts and feelings and not identify with them.
• Without an observer (mindless) we believe our
habits of thought and feeling, we lose our freedom to interact and use default styles.
• With an observer (mindful) we increase our
ability to be present, listen, connect, and to communicate effectively.
The Mindful Observer
Mindful Relationship
• First cultivate awareness of self and become mindful observer
• See the other person & situation with clarity. Listen and suspend judgment. Context.
• Choose the most effective assertive response • Take effective action
• S - T - O - P Stop-Take a few breaths-Observe-Proceed
Conscious Relationship
• Describe the communication difficulty • What did you really want from the person
or situation? What did you actually get? • What did the other person(s) want? What
did they actually get? • How did you feel during and after this
time? • Have you resolved this issue yet? How?
Follow the Three R’s
• Respect for Self • Respect for others • Responsibility for all your actions
Instructions for Life HH Dalai Lama
Light the candle of awareness in your
heart, and your whole being will radiate compassion.
Buddha
Mindful Communication Recap 1. Other people can be a source of stress in our
lives 2. Passive or aggressive default patterns in our
relationships 3. Develop mindful observer without identifying
with patterns of thought and feeling 4. Using connectedness to discover new
perspectives 5. Listening actively and suspending judgement 6. Expanding the field of awareness to include
the context 7. Learning to assert/act mindfully
www.EvaGiedt.com If you want more…
CHOMP 8 week class Thurs evenings 3 times per year Ryan Ranch $175 Private individual or group sessions in Monterey office. www.EvaGiedt.com. 831.236.7110 6 private sessions at no cost for stress or other difficulty Employees and students on Wellness Corporation plan. Just call Wellness and ask to see Eva Giedt.