During session 4 we learn to tune into the physical sensations in our bodies, where problems are most strongly felt. It could be actual pain or discomfort, or it could be a place where tensing or bracing occurs (thoughts, feelings, embodiment)  This is where a “felt sense” of the non-acceptance may be experienced. We learn how to bring attention this non-acceptance into the light, to look at it objectively, to breathe into it with a focus on the breath.

1. Session 4
Acceptance
The Work Mindfulness Institute

2. GROUP
agreements reminder

3. MindfulnessIntentions
Mindfulness of Difficulty
– Relax
– Breathe In – Breathe Out
– Focus on the Breathe
– Breathe In – Breathe Out

4. Review
Session 1, 2 & 3

5. Neuroscience
Lizard Brain
External
Stimulus
Amygdala
Hijacking

6. The present moment
PAST NOW FUTURE

7. Cycles of feeling and thinking
EMOTIONS
THOUGHTS
SITUATION
mindful
awareness
4. AUTOMATIC CYCLES

8. Examples of anchors
” our breath
 our body
 an object
 a sound
 a smell
Elephant Training
1. OBSTACLES & ATTENTION

9. Mindfulness
5. CREATING CONFLICTS
judgment
awareness of
awareness
THAT

10. A mindful person…
5. CREATING CONFLICTS
REALITY
THAT is neither
one or the
other, yet THAT
is both
awareness of
awareness
””- +THAT

11. The Practice
Week 3 – Staying Present/Judgment

12. Session 4
Acceptance
The Work Mindfulness Institute

13. This Presentation
1.Resistance (aversion)
2.Acceptance
3.Misconceptions
OUTLINE

14. 1Resistance (aversion)

15. Daily life
1. RESISTANCE
Pleasant things:
 mail friend
 compliment
 nice conversation
 etc.
Unpleasant things:
 traffic jam
 argument
 boring tasks
 etc.

16. Daily life
1. RESISTANCE
Pleasant things:
 mail friend
 compliment
 nice conversation
 etc.
Unpleasant things:
 traffic jam
 argument
 boring tasks
 etc.
embrace resist

17. Unpleasant things
1. RESISTANCE
 are inevitable
 cause feelings of resistance
 trigger thoughts and actions
to get rid of them

18. Conflict
1. RESISTANCE
Now
 pain
 fear
 sadness
Desired
 no pain
 no fear
 joy
CONFLICT

19. Resolving the Conflict
1. RESISTANCE
reduce
discrepancy

20. Resolving the Conflict
1. RESISTANCE
 suppression
 distraction
 reframing
 positive thinking

21. 1: Acknowledge : Stop – what’s
going on right now & name it
(craving, body, thoughts, emotions)
2: Gather: go deeper - anchor with
breath in and out, count breaths
3: Expand: go from breath, to body,
to resistance, to opening, to
letting go
Daily life – 3 Minute Breathing Space
1. RESISTANCE - PRACTICE

22. 2Acceptance

24. Exercise
2. ACCEPTANCE
“I want to ask you to control your thoughts for two
minutes. You are allowed to think of everything you want,
except a white bear. Register every time you do think
about a white bear. In other words, try to suppress every
thought of a white bear.”

25. Rebound effects
2. ACCEPTANCE
 suppressing thoughts? -> more thoughts
 trying to control sleep? -> not falling asleep
 trying to control weight? -> gaining weight

26. Resolving the Conflict
2. ACCEPTANCE
 suppression
 distraction
 reframing
 positive thinking

27. Acceptance
2. ACCEPTANCE
 opposite of avoidance
 willingness to experience what is
present
 present moment focus

28. Acceptance
2. ACCEPTANCE
accept

29. Acceptance
2. ACCEPTANCE
Now
 pain
 fear
 Sadness
 etc.
Desired
 no pain
 no fear
 joy
 etc.
 no judgment
 acceptance

30. Resistance
2. ACCEPTANCEINTENSITY
DURATION
CONTROL

31. Acceptance
2. ACCEPTANCEINTENSITY
DURATION
ALLOW
ACCEPT

32. Pleasant situations
2. ACCEPTANCE
 less difficult to deal with
 but, attempting to hold on creates conflict
 attachment = more trapped in thinking

33. Pleasant situations
2. ACCEPTANCEPOSITIVITY
NOW ANTICIPATED FUTURE
CONFLICT

34. Mindfulness
2. ACCEPTANCE
 see and accept that nothing lasts forever
 change makes life dynamic
 experience in stead of avoid change
 because pleasant moments pass, we need to
experience them fully!

35. 3Misconceptions

36. Acceptance is not…
3. MISCONCEPTIONS
 indifference
 liking or agreeing with
 passive resignation

37. Acceptance involves…
3. MISCONCEPTIONS
 willingness to experience
 tuning in to personal feelings
 letting go of control
 taking responsibility

38. Example
3. MISCONCEPTIONS
situation: wrongful accusation
acceptance of: feelings of anger and frustration
but one expresses discontent with the accusation

39. Example
3. MISCONCEPTIONS
situation: delayed train
acceptance of: feelings of anger and frustration
but one files a complaint with the railway organization

40. Radical Acceptance is letting go of fighting reality.
The term “radical” means to imply that the
acceptance has to come from deep within and has
to be complete. Acceptance is the only way out of
hell. It is the way to turn suffering that cannot be
tolerated into pain that can be tolerated.
Radical Acceptance
2. ACCEPTANCE

41. MindfulnessIntentions
Recognize
Accept
Investigate / Inquire
Nurture / Non-Attach
RAIN MEDITATION

43. Wisdom
Compassion

44. Questions?

45. Thanks
For your attention