Mindfulness: 4 Steps to Quieting  Your Busy  Brain  Robin Mallery, RN www.heartmatters.pro
Let’s Take a Look… <ul><li>My brain is busy with _________________________ ___________________________________________ </l...
Autonomic Nervous System <ul><li>Sympathetic: stress reaction </li></ul><ul><ul><li>fight or flight </li></ul></ul><ul><li...
The Impact of Stress <ul><li>On the Body </li></ul><ul><ul><li>inflammation </li></ul></ul><ul><ul><li>illness and disease...
The Impact of Stress <ul><li>On the Emotional Heart </li></ul><ul><ul><li>judging thoughts, impatience, withdrawal  </li><...
Neural pathways <ul><li>Change Your Brain  </li></ul><ul><ul><li>create new pathways to </li></ul></ul><ul><ul><ul><li>pro...
Mindfulness and Self-Soothing <ul><li>Being in the moment: Observation </li></ul><ul><ul><li>choose to respond, not to rea...
4 Steps To A Quiet Brain <ul><li>Take One Slow, Deep Breath </li></ul><ul><ul><li>interrupt the fight or flight reaction <...
For your consideration… <ul><li>What you think, you become    What you feel, you attract    What you imagine, you create <...
Resources <ul><li>Patt Lind-Kyle, MA </li></ul><ul><ul><li>Heal Your Mind, Rewire Your Brain </li></ul></ul><ul><li>Herber...
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4 Steps To Quiet Your Busy Brain

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4 Steps To Quiet Your Busy Brain

  1. 1. Mindfulness: 4 Steps to Quieting Your Busy Brain Robin Mallery, RN www.heartmatters.pro
  2. 2. Let’s Take a Look… <ul><li>My brain is busy with _________________________ ___________________________________________ </li></ul><ul><li>When I am busy-brained, it shows up as ________ ___________________________________________ </li></ul><ul><li>Alternate self-soothing skills would look like ___________________________________________ </li></ul><ul><li>Next time, I’ll try ___________________________ ___________________________________________ </li></ul><ul><li>Yes, I can quiet my busy brain! Today I’m going to ___________________________________________ ___________________________________________ </li></ul>
  3. 3. Autonomic Nervous System <ul><li>Sympathetic: stress reaction </li></ul><ul><ul><li>fight or flight </li></ul></ul><ul><li>Parasympathetic: relaxation response </li></ul><ul><ul><li>intentional self-soothing </li></ul></ul>
  4. 4. The Impact of Stress <ul><li>On the Body </li></ul><ul><ul><li>inflammation </li></ul></ul><ul><ul><li>illness and disease </li></ul></ul><ul><li>On Sleep </li></ul><ul><ul><li>quantity and quality </li></ul></ul><ul><li>On the Brain </li></ul><ul><ul><li>chaos as the predominant state </li></ul></ul>
  5. 5. The Impact of Stress <ul><li>On the Emotional Heart </li></ul><ul><ul><li>judging thoughts, impatience, withdrawal </li></ul></ul><ul><li>On Daily Choices </li></ul><ul><ul><li>familiarity is comforting </li></ul></ul><ul><ul><ul><li>though you “know” it may not be the healthiest choice… </li></ul></ul></ul><ul><ul><li>the path of least resistance </li></ul></ul><ul><ul><ul><li>how does that show up for you? </li></ul></ul></ul>
  6. 6. Neural pathways <ul><li>Change Your Brain </li></ul><ul><ul><li>create new pathways to </li></ul></ul><ul><ul><ul><li>process new information </li></ul></ul></ul><ul><ul><ul><li>integrate new behaviors </li></ul></ul></ul><ul><li>Communication: Accept and Let It Go </li></ul><ul><ul><li>internal </li></ul></ul><ul><ul><li>external </li></ul></ul>
  7. 7. Mindfulness and Self-Soothing <ul><li>Being in the moment: Observation </li></ul><ul><ul><li>choose to respond, not to react </li></ul></ul><ul><li>Eliciting the relaxation response </li></ul><ul><ul><li>an acquired skill </li></ul></ul><ul><li>Physical activity </li></ul><ul><ul><li>endorphins </li></ul></ul><ul><li>Journaling </li></ul><ul><ul><li>processing </li></ul></ul>
  8. 8. 4 Steps To A Quiet Brain <ul><li>Take One Slow, Deep Breath </li></ul><ul><ul><li>interrupt the fight or flight reaction </li></ul></ul><ul><li>Become an Observer </li></ul><ul><ul><li>respond versus react </li></ul></ul><ul><li>Live in Gratitude </li></ul><ul><ul><li>cultivate joy </li></ul></ul><ul><li>Aspire to a Daily Quieting Practice </li></ul><ul><ul><li>change the neural pathways in your brain </li></ul></ul>
  9. 9. For your consideration… <ul><li>What you think, you become What you feel, you attract What you imagine, you create </li></ul><ul><li>− Hindu Prince Gautama Siddharta, the founder of Buddhism, 563-483 B.C. </li></ul>
  10. 10. Resources <ul><li>Patt Lind-Kyle, MA </li></ul><ul><ul><li>Heal Your Mind, Rewire Your Brain </li></ul></ul><ul><li>Herbert Benson, MD </li></ul><ul><ul><li>The Relaxation Response </li></ul></ul><ul><ul><li>Barbara Hoberman Levine, MA </li></ul></ul><ul><ul><li>Your Body Believes Every Word You Say </li></ul></ul><ul><li>Daniel Gilbert, PhD </li></ul><ul><ul><li>This Emotional Life, PBS, January 4 – 6, 2010 </li></ul></ul><ul><li>Henry S. Lodge, MD </li></ul><ul><ul><li>Younger Next Year </li></ul></ul><ul><li>Sharon Begley </li></ul><ul><ul><li>Train Your Mind, Change Your Brain </li></ul></ul><ul><ul><li>Bruce H. Lipton, PhD </li></ul></ul><ul><ul><li>The Biology of Belief </li></ul></ul>
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