Mindfulness for Medical Students-Week 1

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Mindfulness for Medical Students-Week 1

  1. 1. Mindfulness for Medical Students Week 1 Attention and Breathing
  2. 2. Rick Hanson• Attention & Neuroplasticity• http://www.youtube.com/watch?v=rTPks7XQbSw
  3. 3. Watching the Breathhttp://vimeo.com/19601100
  4. 4. Mindfulness and Awareness• Attention• Perspective• Perception• Here-and-Now
  5. 5. Stress and Anxiety
  6. 6. Mindfulness Comes through the Practice of Meditation• Mindfulness o As you practice mindfulness, you intentionally focus your awareness on your thoughts and actions in the present moment, in an accepting and nonjudgmental manner. o This focus is applied to bodily actions, sounds, touch sensations and to the mind’s own individual and repetitive thoughts and feelings.
  7. 7. Symptom-Relief Effectiveness• Focusing can help you to become clearer about how you are feeling and what you want from your life. It can also help you with making decisions, releasing addictions, unblocking your creativity, and dealing effectively with issues such as frustration, procrastination, self-criticism, low self-esteem, too much emotionality, and emotional numbness. In this way focusing can be a valuable asset in stress reduction.
  8. 8. Eat a Raisin
  9. 9. Kabat-Zinn• What is mindfulness? http://www.youtube.com/watch?v=xoLQ3qkh0w0&f eature=youtu.be
  10. 10. The Motivation to Gain Mindfulness through MeditationThis is called “setting an intention”:• being wise enough to manage my time better,• improving my perception of myself,• becoming a better communicator with others and with myself,• gaining personal wisdom, [what does this mean?]• increasing my compassion for myself and for others
  11. 11. Daniel Goleman• Attentional Retraininghttp://vimeo.com/26020781
  12. 12. Cultivating Attention Purpose, Method, Effects, & Results Category Definition Meditation ExamplePurpose The aim of the Cultivating Staying fit practice attentionMethod What you do Return to what is Jog, sprint, run already there and restEffects Experiences that Dull, distracted, Energized, arise as you relaxed, clear, invigorated, stiff, practice stable, anxious sore, tiredResults Abilities that Increased clarity Increased develop over time and stability in strength, stamina, attention, less and muscle tone reactivity From McLeod, Ken (2001) Wake up to Your Life. NY: Harper Collins
  13. 13. Perspective
  14. 14. LabelingAs you are sitting in meditation• Assist yourself in developing awareness by – Labeling thoughts • Thinking, planning, worrying, wanting to quit – Labeling storytelling and day dreaming as such – Labeling physical feelings • Tight neck, stiff back, rapid heartbeat, leg asleep, uncomfortable – Labeling emotions • Anxious, sad, worrying, happy, loving, angry
  15. 15. Refuting Irrational Ideasfrom, Davis, Eshelman & McKay. The Relaxation & Stress Reduction Handbook. 6th ed.
  16. 16. An Example of an Executive Function “TAKE 5”• “Take 5” means exactly what you sense and it’s use is immediate.• When you recognize an anxiety  “take 5” – Where can you “take 5”? – How can “taking 5” manifest itself

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