Mindfulness Integration

What lies behind us and what lies ahead of us are tiny matters compared to what lies within us.
Ralph Waldo Emerson

Mindfulness is a life skill

Mindfulness Definition

• paying attention (awareness) with intent
• while being fully present
• without judgement

Integration

Benefits of Mindfulness

• improved focus/attention
• resilience, equanimity
• improves decision making
• increases empathy/compassion
• eases aches and pains
• strengthens immune system
• decreases your reaction to stress
• improves emotional well being

why aren't we teaching you mindfulness in school

Paying Attention-Awareness

Senses

Being in the present moment

Without Judgement

• self
• others

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Importance of the Breath

• focus, training our brain
• counting to ten
• anchor words

CALM

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Prefrontal Cortex

• Duties: executive functioning-planning/organizing, focus, attention to details, body regulation, self awareness, fear modulation, emotional regulation
• mindfulness stimulates this area of the brain

Amygdala

Neuroplasticity

Dr. Jon Kabat Zinn

• MBSR 1970s, 8 wk., secular
• U-Mass, effect of mind/body connections for healing
• Findings: brain changes, new pathways created
• Studied benefits to those with weakened immune systems, chronic pain, cancer, stress, transplants
• Effective with all ages and walks of life

Dr. Richie Davidson

• UW-Madison, studies emotions and the brain
• Birth to old age
• Studies effects of mindfulness and meditation on the brain

Dr. Dan Siegel

• Integration of brain/mind
• COAL- curiosity, openness, acceptance, love

Meditation

Andy Puddicombe

headspace

Empathy
Gratitude
Happiness
Love

Homework

• Be aware (senses)
• Set an intention each day
• Focus on your breath

Body scan

Apps

• Headspace
• 10% Happier
• Smiling Mind
• Calm
• Stop, Breathe & Think

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