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Mindfulness and Resilience


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We may not be able to control life around us, but we can learn to be more resilient. MRI-based research on the brain indicates that mindfulness practice improves positivity, mental and physical well being and resilience. In this session, Dr Nellie Deutsch will discuss how a daily dose of mindfulness (12 mins a day) will strengthen your brain and improve your well being as well as those around you. Amazingly enough, your practice will have a relationship-based ripple effect on those around you.

Join the free live online class on August 26 at 6 PM UTC or 2 PM EST (Toronto) or view the recording using the following link

You may wish to enrol in well being and life skills online course to continue learning and practicing mindfulness and resilience in your life

Published in: Education

Mindfulness and Resilience

  1. 1. Mindfulness & Resilience
  2. 2. Loving Kindness Practice Mindfulness & Resilience Mindfulness Practice
  3. 3. Develop Positivism Well Being Mental Physical
  4. 4. Common Home - Family MWe Our Planet Me and We Integrate
  5. 5. Hand over Abdomen Mindfulness & Resilience Hand over Heart/Chest
  6. 6. Soothing Practice Tuning In to Self • Sit in a chair or on the floor. • Place your right hand over your heart or chest. • Place your left hand over your abdomen below your belly button. • Rest your hands lightly, not firmly. • You may reverse the position of your hands if you prefer. • Take a slow deep breath and concentrate on the breath entering and filling you as you inhale.
  7. 7. Be Present Healthy (immune system) Longevity Relationships Happy Mindful Living
  8. 8. Narrow or Broaden Life Circumstances Negative Positive
  9. 9. Limit and Close Mindfulness Practice Negativism Develop Habits
  10. 10. Broaden and Build Mindfulness Practice Positivism Develop Habits
  11. 11. How to develop habits? Charles Duhigg, a reporter for The New York Times and author of The Power of Habit, a book about the science of habit formation in our lives, companies and societies. Develop Habits
  12. 12. Keystone Habits Classroom Culture
  13. 13. What are keystone habits? • Change one • Others change • Start walking • Eat healthier • Pay attention Keystone Habits
  14. 14. Practice Mindfulness
  15. 15. Loving Kindness Practice Develop Positivism Self Others Compassion Empathy
  16. 16. Build and Broaden Heart-Felt Emotions • Joy • Gratitude • Interest • Hope • Pride • Amusement • Inspiration • Awe • Love
  17. 17. Track Positive Emotions Heart-Felt Emotions Positive Ratio 3 to 1
  18. 18. Loving Kindness Practice Develop Positivism Safe Happy Healthy I you ___ May feel
  19. 19. Loving Kindness Practice Develop Positivism Live with Ease I you ___ May
  20. 20. Loving Kindness Practice Reflective Conversations Instructions • Sit Face-to-Face. • Take turns speaking • Say how do you feel. • Explain why
  21. 21. Loving Kindness Practice Reflective Conversations Heart-Felt Positivism Learn over • Be seen • Be felt
  22. 22. Skills to Develop Strengthen the Positive Positivism Resilience Look around you. What is right in your life?
  23. 23. Inward & Outward Positive Emotions Broaden Build Mindset
  24. 24. Inward & Outward Positive Emotions • Self • Others • Similar • Different Open
  25. 25. Inward & Outward Positive Emotions • Relationships • Playful and Creative • Diversity • Beauty of life Open
  26. 26. Your Behavior Affects Ripple Effect Everyone
  27. 27. Mindfulness Practice How do we Get Positive?
  28. 28. Strengthen & Build Mindfulness Practice Resistance
  29. 29. Be in the Present Mindfulness Practice Non-Judging Awareness
  30. 30. Open 2 Thoughts and Emotions Mindfulness Practice Resistance
  31. 31. Open 2 Events Mindfulness Practice Resistance
  32. 32. Open 2 People Mindfulness Practice Resistance
  33. 33. Open 2 Ideas Mindfulness Practice Resistance
  34. 34. Be Present Mindfulness Practice Let go of Expectations Open Events People Ideas Thoughts Emotions
  35. 35. Self Tuning In Between
  36. 36. Self Relational Trust Between Building Interpersonal Relationships
  37. 37. Mindfulness Practice • Focus on the breath • Feel the present moment • Not thinking of the past (can’t change it) • Not worrying about the future (avoid stress and anxiety) • Aware (of what comes up) • Not judging (no preferences) • Accept (self) • Allow the mind to rest What do we do?
  38. 38. Mindfulness Practice Where? Quiet (same) place
  39. 39. Mindfulness Practice How often? Everyday
  40. 40. Mindfulness Practice How long? 60 min (30/30)
  41. 41. Mindfulness Practice • Accept self • Open to changes • Accept others • Positive attitude + Resilience • Kindness • Patience • Increased attention • Less reactive • Joyful Research-Based Result of Mindfulness
  42. 42. You are not your thoughts Benefits of Mindfulness • Positive • Resilient • Open (Self/Others) • Happy • Health (mental/physical • Longevity
  43. 43. Mindfulness Practice • Time out for mindfulness • Music or Chime • Guided • Reflect on feelings • Journal and/or class conversations In the Classroom
  44. 44. Classroom Practice Be an Example to Students • Open to others • Kind instructions • Provide choices • Be present • Silence rigid expectations Mindfulness & Positivism
  45. 45. Open Communication Culture of Presence Feel safe With self and others Be seen Be felt
  46. 46. Mindfulness & Resilience 12 minutes a Day Stop, Breathe & Think
  47. 47. Stop Breathe Think Kids & Teens
  48. 48. Teach about the Brain Learn and Share
  49. 49. Positivity Free Online Course
  50. 50. Monitor Positivity Ratio
  51. 51. References Albrecht, N., Albrecht, P., & Cohen, M. (2012). Mindfully teaching in the classroom: A literature review. Australian Journal of Teacher Education, 37(12), 1-14. Retrieved from df Bluth, K., & Eisenlohr-Moul, T. A. (2017). Response to a mindful self-compassion intervention in teens: A within-person association of mindfulness, self-compassion, and emotional well-being outcomes. Journal of Adolescence, 57, 108-118. Retrieved from %26%20Eisenlohr-Moul%202017.pdf
  52. 52. References Burke, C. A. (2010). Mindfulness-based approaches with children and adolescents: A preliminary review of current research in an emergent field. Journal of child and family studies, 19(2), 133-144. Retrieved from Davidson, R. J., & Begley, S. (2012). The emotional life of your brain: How its unique patterns affect the way you think, feel, and live--and how you can change them. New York: Hudson Street Press.
  53. 53. References Day, C., & Gu, Q. (2013). Resilient teachers, resilient schools: Building and sustaining quality in testing times. Routledge. Retrieved from pdf/10.4324/9780203578490 Downey, J. A. (2008). Recommendations for fostering educational resilience in the classroom. Preventing School Failure, 53(1), 56-64. Retrieved from https://search- proquest- ntid=458 Duhigg, C. (2014). The power of Habit: What we do in live and business. New York: Random House.
  54. 54. References Fredrickson, B. (2014). Love 2.0 : creating happiness and health in moments of connection. New York :Plume. Frederickson, B. (2009). Positivity: Groundbreaking research reveals how to embrace the hidden strength of positive emotions, overcome negativity, and thrive. Crown Archetype, New York. Fredrickson, B. L. (2004). The broaden-and-build theory of positive emotions. Philosophical Transactions of the Royal Society B: Biological Sciences, 359(1449), 1367–1378. Retrieved from 5347528.pdf
  55. 55. References Meiklejohn, J., Phillips, C., Freedman, M. L., Griffin, M. L., Biegel, G., Roach, A., ... & Isberg, R. (2012). Integrating mindfulness training into K-12 education: Fostering the resilience of teachers and students. Mindfulness, 3(4), 291- 307. Retrieved from content/uploads/2015/01/IMEK-12-ARTICLE-IN-JOURNAL- MINDFULNESS-ONLINE-VERSION-1.pdf Reuben, R. C. (2011). Bringing Mindfulness into the Classroom: A Personal Journey. J. Legal Educ., 61, 674. Retrieved from home
  56. 56. References Saltzman, A. (2016). A still quiet place for teens: A mindfulness workbook to ease stress & difficult emotions. Oakland: New Harbinger Publications. Siegel, D. J. (2013). Brainstorm: The power and purpose of the teenage brain. Siegel, D. J. (2015). Interpersonal neurobiology as a lends into the development of wellbeing and resilience. Children Australia, 40(2), 160-164. Siegel, D. J. (1999). The developing mind: Toward a neurobiology of interpersonal experience. New York: Guilford Press.
  57. 57. Brain Growth ALL Ages
  58. 58. Mindfulness & Resilience