Penn Program for Mindfulness by ewa.janczewska

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Penn Program for Mindfulness

Published on Nov 20, 2015

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PRESENTATION OUTLINE

Penn Program for Mindfulness

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What is your personal relationship with meditation?

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Goals

Define mindfulness
Practice
Explore stress reaction

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Why is it relevant?

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eXERCISE

Find a partner
Tell a story
Count down by three

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MINDFULNESS means paying attention in a particular way, on purpose,

in the present moment, non-judgmentally

“Oh, I’ve had many moments, and if I had to do it over again, I’ve head more of them. In fact, I’d try to have nothing else. Just moments, one after another, instead living so many years ahead of each day”-Nadie Stair, eighty-five year old

Photo by Nick Kenrick .

Essence

Non-judging
Trust
Non-striving
Acceptance
Letting go

Non-striving-
Acceptance means seeing things as they actually are in the present. If you have headache accept that you have a headache. You have to accept yourself as you really are before you can change yourself.

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Body scan meditation

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Explore stressful events. Describe your reaction to the event. Try to notice the details of your reaction as it happens- thoughts,emotions, physical sensations

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STOP, BREATHE, BE

-Come to the full stop
-Bring all your attention to the breathe (use one or three breathes) with full attention
-At the end of the breath, rest in the awareness of stillness for a moment. Open your eyes and let any stillness, silence or relaxation radiate out an saturate your environment

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