A presentation on the benefits of mindfulness for Judges at the Orlando, 2016. As important as the medical, psychological and stress reducing aspect of mindfulness are, the ability to pay sustained, nonjudgmental attention in the courtroom - without the distortion of habit, bias, or assumptions - may lead a judge to treat people and manage a courtroom in a manner that encourages confidence in our system of justice.
Create resilience and self-compassion with mindfulness meditation and positiv...Dr. Andrea Pennington
10 years ago Dr. Pennington introduced acupuncture, mindfulness meditation & positive psychology coaching to an intensive outpatient program for binge eating disorder. It quickly became a highly referred and publicized approach for process addictions. Her research and clinical practice produced the Attunement Meditation which fosters impulse control, resilience & stress reduction.
Free meditation downloads are available at
www.AndreaPennington.com/StressLess
Research shows that through prolonged mindfulness practice the insular region of the brain is enhanced leading to increased self-awareness, emotional regulation and wellbeing. Further, a reduction of anxiety by the amygdala through mindfulness-based practices is well established in the literature.
Dr. Pennington's Attunement Meditation empowers people to build 9 essential resilience traits for wellbeing and relapse prevention, including:
non-judgmental awareness, present moment attention,acceptance,
self-compassion, physiological stress reduction, letting go/surrender, emotional intelligence, self-generated positive emotion and gratitude, and adaptability.
The video for this presentation is available on our Youtube channel:
https://youtube.com/allceuseducation A continuing education course for this presentation can be found at https://www.allceus.com/member/cart/index/index?c=
Today's webinar is the first of three to help you help your clients (and staff) deal with stress and lead happier lives.
Mindful Work presentation for the Queensland Police Service Oct 2016Jon Unal
Mindfulness workshop that covers the theory and practice of mindfulness. It was presented for the Queensland Police Service during the QLD Mental Health Week.
Create resilience and self-compassion with mindfulness meditation and positiv...Dr. Andrea Pennington
10 years ago Dr. Pennington introduced acupuncture, mindfulness meditation & positive psychology coaching to an intensive outpatient program for binge eating disorder. It quickly became a highly referred and publicized approach for process addictions. Her research and clinical practice produced the Attunement Meditation which fosters impulse control, resilience & stress reduction.
Free meditation downloads are available at
www.AndreaPennington.com/StressLess
Research shows that through prolonged mindfulness practice the insular region of the brain is enhanced leading to increased self-awareness, emotional regulation and wellbeing. Further, a reduction of anxiety by the amygdala through mindfulness-based practices is well established in the literature.
Dr. Pennington's Attunement Meditation empowers people to build 9 essential resilience traits for wellbeing and relapse prevention, including:
non-judgmental awareness, present moment attention,acceptance,
self-compassion, physiological stress reduction, letting go/surrender, emotional intelligence, self-generated positive emotion and gratitude, and adaptability.
The video for this presentation is available on our Youtube channel:
https://youtube.com/allceuseducation A continuing education course for this presentation can be found at https://www.allceus.com/member/cart/index/index?c=
Today's webinar is the first of three to help you help your clients (and staff) deal with stress and lead happier lives.
Mindful Work presentation for the Queensland Police Service Oct 2016Jon Unal
Mindfulness workshop that covers the theory and practice of mindfulness. It was presented for the Queensland Police Service during the QLD Mental Health Week.
Factual Understanding of Stress and its ManagementAjit Kumar
For sure, we are living a longer life than our ancestors, but we consume more medicines by the age of 5 or 6 years than that consumed by older generations in their entire lifetime. Even after taking so many nutritional supplements, the situation does not seem to be improving. There is complete lack of peace of mind in our lives.
Studies/research have found that main reason behind all the general health deterioration is – ‘Negative Stress’.
Stress is the body’s physical and psychological response to a specific demand made of us or to an event in our life. In some cases it motivates and encourages us to complete a task we find difficult so that we can take pride in ourselves and what we achieve.
Mindfulness Based Stress Reduction PresentationTony Fahkry
What is stress? We hear so much in the media about how stressed we are, that one invariably believes the news. In this seminar, we explore the fundamental principles governing stress. How much stress can we deal with? Are our bodies equipped to deal with stress? How can you change and empower yourself with the necessary tools to avoid falling into stressful situations? We teach knowledge and awareness using mindfulness, so the individual has a variety of coping strategies to face such situations in life.
This presentation consists of stress, types of stress, types of stressors, sources of stress, models of stress, stress management, coping strategies, coping methods
Speaker: Cory Muscara, MAPP, Long Island Center for Mindfulness, West Babylon, NY
Summary: Lawyers rank among the most anxious, depressed, and suicidal professional. It is essential that they cultivate the skills and inner resources that enable them to not only manage their high stress environment, but thrive in their work. In this webinar, Cory will share the evidence-based practice of mindfulness meditation. With over a thousand scientific studies supporting its efficacy, mindfulness is proving to be one of the most effective methods for reducing stress, anxiety, depression, and burnout in working professionals. After this session, you will walk away with practical tools to begin a mindfulness meditation practice, manage stress in critical moments, and make the shift from surviving to thriving as a lawyer.
Sponsors: ABA Law Student Division and the ABA Young Lawyers Division
Aired: March 30, 2016
Mindfulness and Stress Reduction for Business TeamsMatt Thieleman
A brief introduction to stress and its negative workplace and health impacts; information on the ways in which meditation and mindfulness can work to manage stress and improve our lives. Created for the Paradigm Group in Nashville
Factual Understanding of Stress and its ManagementAjit Kumar
For sure, we are living a longer life than our ancestors, but we consume more medicines by the age of 5 or 6 years than that consumed by older generations in their entire lifetime. Even after taking so many nutritional supplements, the situation does not seem to be improving. There is complete lack of peace of mind in our lives.
Studies/research have found that main reason behind all the general health deterioration is – ‘Negative Stress’.
Stress is the body’s physical and psychological response to a specific demand made of us or to an event in our life. In some cases it motivates and encourages us to complete a task we find difficult so that we can take pride in ourselves and what we achieve.
Mindfulness Based Stress Reduction PresentationTony Fahkry
What is stress? We hear so much in the media about how stressed we are, that one invariably believes the news. In this seminar, we explore the fundamental principles governing stress. How much stress can we deal with? Are our bodies equipped to deal with stress? How can you change and empower yourself with the necessary tools to avoid falling into stressful situations? We teach knowledge and awareness using mindfulness, so the individual has a variety of coping strategies to face such situations in life.
This presentation consists of stress, types of stress, types of stressors, sources of stress, models of stress, stress management, coping strategies, coping methods
Speaker: Cory Muscara, MAPP, Long Island Center for Mindfulness, West Babylon, NY
Summary: Lawyers rank among the most anxious, depressed, and suicidal professional. It is essential that they cultivate the skills and inner resources that enable them to not only manage their high stress environment, but thrive in their work. In this webinar, Cory will share the evidence-based practice of mindfulness meditation. With over a thousand scientific studies supporting its efficacy, mindfulness is proving to be one of the most effective methods for reducing stress, anxiety, depression, and burnout in working professionals. After this session, you will walk away with practical tools to begin a mindfulness meditation practice, manage stress in critical moments, and make the shift from surviving to thriving as a lawyer.
Sponsors: ABA Law Student Division and the ABA Young Lawyers Division
Aired: March 30, 2016
Mindfulness and Stress Reduction for Business TeamsMatt Thieleman
A brief introduction to stress and its negative workplace and health impacts; information on the ways in which meditation and mindfulness can work to manage stress and improve our lives. Created for the Paradigm Group in Nashville
Stress
• A person’s response to events that are threatening or
challenging.
• “ Stress can be defined as the sum of physical and mental
responses to an unacceptable disparity between real or
imagined personal experience and personal expectations”
Types of stress
•Acute stress. This is short-term stress that goes
away quickly
•Chronic stress. This is stress that lasts for a
longer period of time
Physical stress
•Physical stress is a demand that changes
the state of our body. We feel stressed when
we are overworked physically, lack of proper
diet, injury or lack of sleep.
• Environmental stressors are aspects of our
environment that are often unavoidable,
such as air pollution, crowding, noise, or fire,
earthquakes, floods.
Psychological stress
•These stressor are we generate ourselves in
our mind and individual experience them.
Some important sources of stress is
frustration, conflict, internal and social
pressure etc
Symptoms of stress
Physical symptoms
• Aches and pains.
• Chest pain or a feeling like your heart is racing.
• Exhaustion or trouble sleeping.
• Headaches, dizziness or shaking.
• High blood pressure.
• Muscle tension or jaw clenching.
• Stomach or digestive problems.
• Trouble having sex.
• Weak immune system.
Emotional symptoms
•Becoming easily agitated, frustrated, and moody
•Feeling defeated like you are loosing control
•Having difficulty in relaxing
•Low self esteem, lonely
•Avoiding others
Cognitive symptoms
•Forgetfulness and disorganization
•Poor judgment
•Constant worrying
•Racing thoughts
•Inability to focus
•Being pessimistic
Behavioral symptoms
•Change in appetite
•Increased use of drugs
•Procrastinating and avoiding responsibilities
•Exhibiting more nervous behaviors nail biting,
fidgeting, pacing etc
Coping
•Behavioral and cognitive responses used to deal with
stressors; involves efforts to change circumstances, or
our interpretation of them to make them more
favorable and less threatening.
• Problem-focused coping
•Emotion focused coping
Emotion focused coping
•People try to manage their emotions in the face
of stress, seeking to change the way they feel
about a problem such as accepting sympathy and
looking the bright side of a situation.
•Sympathy
•Empathy
Problem focused coping
•Attempts to modify the stressful problem or
source of stress. Problem focused strategies
lead to change in behavior or to the
development of a plan of action deal with
stress. Outing, group study, timeout etc
Stress management
•Relaxation therapy is a technique to reducing
tension by consciously relaxing muscles of the
body. What does meditation , hypnosis, yoga,
and prayer have in common
•They all draw on a relaxation response, a
condition of reduced muscle tension, cortical
activity, heart rate, breathing rate, and blood
pressure
•Meditation can lower blood pressure, heart rate,
and oxygen consumption.
•Possibly helps stress-related symptoms
•Practiced sitting quietly
Stress has been traditionally defined as an a specific response of the organism to any kind of exogenous or endogenous stimulus that is able, due to its duration or intensity, to activate adaptation mechanisms to face the stimulus and reestablish homeostasis.
Psychology - Understanding of human bhehaviourmohitschool26
psychology is a very vast topic, understanding behaviour of humans and animals is psychology, understanding of feeling like why i an feeling this what an i thinking and soo on.
A brief 1-hour introduction to mindfulness meditation, created by Sean Fargo.
* Mindfulness Consultant
* Mindfulness Teacher Trainer - MindfulnessExercises.com/Mindfulness-Teacher-Training
* Former Buddhist Monk of 2 Years
* Certified Instructor for Search Inside Yourself (the mindfulness program developed at Google)
Sean@MindfulnessExercises.com
http://www.MindfulnessExercises.com
Sean Fargo has been teaching mindfulness and creating guided meditation programs for many years in the USA, China, Thailand and Singapore. He is a certified instructor for Search Inside Yourself Leadership Institute and has guided workshops for corporations such as Reddit, PG&E, DocuSign and Singtel.
He is the Founder of Mindfulness Exercises, offering more than 1,500 free mindfulness talks, meditations, worksheets and more. Sean runs an online mindfulness teacher certification program, training mindfulness teachers on deepening their meditation, emotional intelligence, and formal offerings.
Practiced as a Buddhist monk for 2 years and trained by pre-eminent meditation leaders, Sean carries forth his lineage by adapting timeless meditative traditions to contemporary life challenges.
Sean’s trainings are experiential, fun and engaging. He eloquently presents techniques that are practical, down to earth and innovative. Drawing from a range of mindfulness and meditation methods, he’s responsive to his audience and tailors each offering to their needs.
“Sean has keen insight into helping balance intense work situations and transitions with mindfulness, to help guide with different coaching techniques and tools. Sean’s thoughtfulness in asking the right questions and thought starters to develop the right program to fit specific needs is extremely helpful.”
- Diane Neal, CEO, Sur la Table
"Sean is a wonderful teacher, well practiced in the teachings of mindfulness and compassion, dedicated and thoughtful."
- Jack Kornfield, Bestselling Author of 'A Path With Heart' & Founder of Spirit Rock Meditation Center
A "File Trademark" is a legal term referring to the registration of a unique symbol, logo, or name used to identify and distinguish products or services. This process provides legal protection, granting exclusive rights to the trademark owner, and helps prevent unauthorized use by competitors.
Visit Now: https://www.tumblr.com/trademark-quick/751620857551634432/ensure-legal-protection-file-your-trademark-with?source=share
ALL EYES ON RAFAH BUT WHY Explain more.pdf46adnanshahzad
All eyes on Rafah: But why?. The Rafah border crossing, a crucial point between Egypt and the Gaza Strip, often finds itself at the center of global attention. As we explore the significance of Rafah, we’ll uncover why all eyes are on Rafah and the complexities surrounding this pivotal region.
INTRODUCTION
What makes Rafah so significant that it captures global attention? The phrase ‘All eyes are on Rafah’ resonates not just with those in the region but with people worldwide who recognize its strategic, humanitarian, and political importance. In this guide, we will delve into the factors that make Rafah a focal point for international interest, examining its historical context, humanitarian challenges, and political dimensions.
Military Commissions details LtCol Thomas Jasper as Detailed Defense CounselThomas (Tom) Jasper
Military Commissions Trial Judiciary, Guantanamo Bay, Cuba. Notice of the Chief Defense Counsel's detailing of LtCol Thomas F. Jasper, Jr. USMC, as Detailed Defense Counsel for Abd Al Hadi Al-Iraqi on 6 August 2014 in the case of United States v. Hadi al Iraqi (10026)
NATURE, ORIGIN AND DEVELOPMENT OF INTERNATIONAL LAW.pptxanvithaav
These slides helps the student of international law to understand what is the nature of international law? and how international law was originated and developed?.
The slides was well structured along with the highlighted points for better understanding .
WINDING UP of COMPANY, Modes of DissolutionKHURRAMWALI
Winding up, also known as liquidation, refers to the legal and financial process of dissolving a company. It involves ceasing operations, selling assets, settling debts, and ultimately removing the company from the official business registry.
Here's a breakdown of the key aspects of winding up:
Reasons for Winding Up:
Insolvency: This is the most common reason, where the company cannot pay its debts. Creditors may initiate a compulsory winding up to recover their dues.
Voluntary Closure: The owners may decide to close the company due to reasons like reaching business goals, facing losses, or merging with another company.
Deadlock: If shareholders or directors cannot agree on how to run the company, a court may order a winding up.
Types of Winding Up:
Voluntary Winding Up: This is initiated by the company's shareholders through a resolution passed by a majority vote. There are two main types:
Members' Voluntary Winding Up: The company is solvent (has enough assets to pay off its debts) and shareholders will receive any remaining assets after debts are settled.
Creditors' Voluntary Winding Up: The company is insolvent and creditors will be prioritized in receiving payment from the sale of assets.
Compulsory Winding Up: This is initiated by a court order, typically at the request of creditors, government agencies, or even by the company itself if it's insolvent.
Process of Winding Up:
Appointment of Liquidator: A qualified professional is appointed to oversee the winding-up process. They are responsible for selling assets, paying off debts, and distributing any remaining funds.
Cease Trading: The company stops its regular business operations.
Notification of Creditors: Creditors are informed about the winding up and invited to submit their claims.
Sale of Assets: The company's assets are sold to generate cash to pay off creditors.
Payment of Debts: Creditors are paid according to a set order of priority, with secured creditors receiving payment before unsecured creditors.
Distribution to Shareholders: If there are any remaining funds after all debts are settled, they are distributed to shareholders according to their ownership stake.
Dissolution: Once all claims are settled and distributions made, the company is officially dissolved and removed from the business register.
Impact of Winding Up:
Employees: Employees will likely lose their jobs during the winding-up process.
Creditors: Creditors may not recover their debts in full, especially if the company is insolvent.
Shareholders: Shareholders may not receive any payout if the company's debts exceed its assets.
Winding up is a complex legal and financial process that can have significant consequences for all parties involved. It's important to seek professional legal and financial advice when considering winding up a company.
2. MINDFULNESS
What it is, what it isn’t, why it is becoming so popular and what it
can do for you
Gus Castellanos, M.D.
retired Neurologist and Sleep Specialist
MBSR and Mindfulness Based Interventions teacher
Judge Carroll Kelly
Administrative Judge, Domestic Violence Division
3.
4. Mindfulness - IT WORKS!
Fortune 500 Companies, schools (Kindergarten-grad
school), alcohol/drug addiction treatment programs,
professional sports teams, prisons, business and
government leaders, Military, & over 750 medical centers
confirm “It Works”
5. Mindfulness – HOW IT WORKS
“How It Works” - Mindfulness strengthens core capacities of
focusing, mind wandering and working memory – by choosing
an object to attend to, noticing when the mind wanders, and
remembering to come back to the object!
Individuals regularly practicing mindfulness experience:
• Increased clarity and creative thinking
• Reduced stress
• Improved complex problem-solving and decision-making
• Enriched emotional intelligence and improved mood regulation
• Enhanced self-awareness of the mind-body connection
• Improved immune, hormonal and nervous system management of a wide range of physical
concerns
6. Mindfulness – YOU HAVE TO WORK IT!
NEUROPLASTICITY
• As the mind changes, the brain changes the mind…for better or worse!
• Research and brain MRI scans show there is a direct
correlation between amount of practice and
improvement in these skills & trait development.
• Sometimes called “brain fitness’
Rick Hanson, PhD: “train the mind to change the brain to change the mind for the benefit of
oneself and others”
7. Mindfulness Defined
• Jon Kabat Zinn: “paying attention in a particular way: on purpose, in the
present moment, and nonjudgmentally”
• M.B.A.T.: “a mental mode characterized by attention to present moment
experience without conceptual elaboration or emotional reactivity”
• Greater Good (UC Berkley): “maintaining a moment-by-moment awareness
of our thoughts, feelings, bodily sensations, and surrounding environment.”
• Ellen Langer: “an active search for novel distinctions in the present moment”
ACCEPTANCE – paying attention to thoughts and feelings without
judging them
NON-STRIVING - there is no right or wrong way to think or feel or any
particular state to achieve
whatever I avoid experiencing will govern my experiences!
10. Benefits of Mindfulness
Mindfulness practices “creates space” for healthier & wise responses,
rather than mindless, habitual reactions ~ and by its effects on the
brain, nervous, immune, and hormonal systems, it can:
Improve clarity
Improve focus, attention & memory
Reduce stress, anxiety & rumination
Enhance emotional regulation
Enhance creativity and productivity
Enhance resiliency, balance, energy and zest for living.
Strengthen relationships by promoting compassion, empathy and
attunement
Improve immunity and disease fighting capacities
May prolong life expectancy
16. Mindfulness affects the brain
• University of Washington (J.A.M.A. March 22/29, 2016) showed
MBSR was more effective than ‘usual care’ in chronic low back pain
(61% vs 44% improvement in disability and 44% vs 27%
improvement in pain). The article did not explain why this is
so, given that only 51% of the MBSR group attended at least 6 of
the 8 sessions and only 27% attended the All Day retreat.
• Wake Forest Baptist Medical Center (Journal of Neuroscience Nov.
11, 2015) using fMRI brain scanning in normal volunteers showed
that mindfulness reduces pain differently than placebo and
relaxation techniques.
• The results supported that mindfulness based pain relief engages
parts of the brain involved in multiple mechanisms associated with cognitive
control, emotion regulation, and reducing the activation of low-level sensory
processes, and not the areas where placebo effect & relaxation response
17.
18. The Stress Response
Fight Flight Freeze
Perceived threat amygdala + hippocampus(memory) Hypothalamus
Pituitary gland Adrenal glands - secrete adrenaline (epinephrine), noradrenaline
(norepinephrine), cortisol in an effort to create a boost of energy:
• Acceleration of heart and lung action
• Paling or flushing, or alternating between both
• Inhibition of stomach and upper-intestinal action to the point where digestion slows down or stops
• General effect on the sphincters of the body
• Constriction of blood vessels in many parts of the body and dilation of blood vessels for muscles
• Liberation of metabolic energy sources (particularly fat and glycogen) for muscular action
• Inhibition of the lacrimal gland (responsible for tear production) and salivation
• Dilation of pupil (mydriasis)
• Relaxation of bladder, Inhibition of erection
• Auditory exclusion (loss of hearing) & Tunnel vision (loss of peripheral vision)
• Shaking, tremors
19. Effects of prolonged stress
Physiological effects
• Headaches, Muscle tension and pain, chest pain, Fatigue, back pain
• Upset stomach, irritable bowel syndrome, ulcers
• Asthma, Arrhythmias, high blood pressure, increase risks of heart attack &
strokes
• Changes in sex drive, Urinary problems,
• Impair developmental growth in children
• Delayed wound healing, accumulation of visceral fat, chronic suppression of
the immune system, infections, ?cancer
Psychological effects
• Anxiety & Restlessness
• Problems with sleeping
• Lack of motivation or focus
• Irritability or anger
• Depression
• Trouble in storing new memories
Behavioral effects
• Overeating or under
eating
• Drug and alcohol abuse
• Social withdrawal;
emotional or physical
abuse of others
• Denying, suppressing,
repressing by
“overdoing healthy”
activities
• other maladaptive
behaviors
21. Pain and Suffering
“If you are distressed by anything external, the pain is not
due to the pain itself, but your estimate of it.” Marcus
Aurelius
• Pain is the matter of fact description and
experience of an unpleasant event.
• Suffering is independent from pain. We do not
suffer because of pain - we are uncomfortable
because of pain.
• We suffer because we resist the pain.
• Resistance is the subtle, or not so subtle way we
push away the pain in order to reduce the
uncomfortable feeling. We want the moment to be
different than it is, that is, an attempt to resist
reality!
• With mindfulness, we can acknowledge the
unpleasant experience as doing so frees us to be
more effective at relating to the discomfort and
moment in a wiser and compassionate manner.
“Between stimulus and response there is a space. And
in that space is our power to choose our response. In our
response lies our growth and freedom.” Victor Frankl
• In general, when an unpleasant experience arises,
we react or over-react to feel better (less
uncomfortable).
• Reacting usually occurs when we are not paying
attention, are lost in a story or drama, or agitated
by emotions, feelings or sensations.
• Reactions can serve the short term, but
ultimately can prove costly.
• Responding follows from clearly seeing what is
at play in the present moment, accepting the
uncomfortable, instead of resisting it. Doing so
can serve our long term interest and results in
decisions with better, healthier results.
22. Stress Reactivity
• The term “stress”, as it is currently used was coined
by Hans Selye in 1936, who defined it as “the non-
specific response of the body to any demand for change”
• R.S. Lazarus (1966): ‘Stress arises when individuals
perceive that they cannot adequately cope with the demands
being made on them or with threats to their well-being.’
• Lazarus and Folkman (1984): stress is ‘a pattern of
negative physiological states and psychological responses
occurring in situations where individuals perceive threats to
their well-being, which they may be unable to meet.’
• Kelly McGonigal (2013): “stress as being what arises
when something we care about is at stake” (what arises =
our thoughts, our emotions, our desires, our
motivation, and our body’s response to the stress,
which makes stress a resource that is useful)
Adaptive
• Fight
• Flight
• Freeze
• tend & beFriend
Maladaptive
• Get ‘F*ck up’
• Fornication
• Fix
23. Mindfulness and Stress
Stress increases mind wandering = more ‘off task’ thoughts - which degrades working memory &
attention…making it difficult to perform current task…leading to negative mood, rumination and distress.
Under stress ethical codes of behavior degrade.
Mindfulness training:
enhances ability to see clearly, identify emotions, regulate them as needed, and reduces
emotional reactivity;
strengthens the core capacity to focus, improves working memory and reduces mind
wandering – choosing an object to attend to, noticing the wandering mind,
remembering to come back;
decreases the conceptual sense of self and use of language - shifting from conceptual
self too experiential self (from ‘default mode network’ to non-self referential
network)
reduced rumination and anxiety, promotes resilience
Mindfulness reduces telomere shortening
Improves immune system, calms Nervous System, changes the brain structure – with
practice!
24.
25.
26.
27. Uncertainty is the Name of the Game
“How we open or close to the reality that we never arrive at safe
enduring stasis is the matter, the raw material, of wisdom." Krista Tippett
• Uncertainty causes us to feel
uncomfortable and the mental and
physical toll comes mostly from
resisting the uncertainty.
• Worry, fear, anxiety of what may
happen, that is these are future
oriented, not from the present
moment experience.
• We tend to push away/resist/deny
the unpleasant, grasp/cling to the
pleasant, and distract from the
boring
• Being comfortable with
uncertainty takes courage.
• Open and curiosity are two
mindfulness traits, and these are
cultivated through the open
awareness practice.
• The willingness to embrace
paradox is a measure of courage
and open-mindedness.
• Courage is realizing that it’s all
uncertain - and this realization
and deep understanding which can
be fostered through mindfulness
practice, readies one to move
forward confidently into the
moments of our lives – come what
may!
28.
29.
30. Mindfulness Benefits
• It Boosts Your HEALTH
• 1 – Increases immune function
• 2 – Decreases Pain
• 3 – Decreases Inflammation at the Cellular Level
• It Boosts Your HAPPINESS
• 4 – Increases Positive Emotion
• 5 – Decreases Depression
• 6 – Decreases Anxiety
• 7 – Decreases Stress
• It Boosts Your SOCIAL LIFE
• 8 – Increases social connection & emotional
intelligence
• 9 – Makes you more compassionate
• 10 – Makes you feel less lonely
• It Boosts Your Self-Control
• 11 – Improves your ability to regulate your emotions
• 12 – Improves your ability to introspect
• It Changes Your BRAIN (for the better)
• 13 – Increases grey matter
• 14 – Increases volume in areas related to emotion
regulation, positive emotions & self-control
• 15 – Increases cortical thickness in areas related to paying
attention
• It Improves Your Productivity (yup, by doing
nothing)
• 16 – Increases your focus & attention
• 17 – Improves your ability to multitask
• 18 – Improves your memory
• 19 – Improves your ability to be creative & think outside
the box
• 20. It Makes You WISE(R)
Editor's Notes
Guidelines:
Self care – lie down, stretch, take breaks
avoid cell phones
Walking optional during the 15 min breaks
Mindful lunch, ? Silence available
Share is optional
Learning about Mindfulness – what it is, what it isn’t, why it is becoming so popular and what it can do for you – by experience and didactically.
The April issue of The Fla Bar journal was dedicated to mindfulness. Thank you for having me
That mindfulness is beneficial, ie that ‘it works’ is supported by the 100,000s if not millions who have experienced for themselves these benefits. Mindfulness has been applied just about every sector of society.
Mindfulness trains the mind and changes the brain by focusing on an object, noticing where the attention is, and when its wandered away from the object, remembering to come back to it.
less stress, more resiliency and a greater sense of clarity, balance, energy and zest for living.
Neuroplasticity shows that the brain is always changing for better or worse.
Mindfulness practices begins by changing from the default brain network, usually associated with negative thinking to experiential mode.
There is no one correct or even best definition. Mindfulness is best explained by a direct experience thru a mindfulness practice
INTENTION - the Why we come to mindfulness,
ATTENTION - the What we do, and
ATTITUDE - the How we do it!
And this 'How we do it' involves the cultivation of a wise and inclusive Compassion
less stress, more resiliency and a greater sense of clarity, balance, energy and zest for living. Mindful Awareness cultivates healthy, wise & mindful responding, rather than habitual & mindless reactivity
The number of peer reviewed publication continues to grow.
Mindfulness Based Cognitive Therapy is as useful for relapse of depression in those with recurrent depression as Rx meds
Our brains mature from back to front—from the sensory areas of vision, hearing a touch to the motor areas and areas that deal with self, emotional and impulse control, critical and abstract thinking, and imagination, perspective taking
Prefrontal areas
ACC,
Hippocampu
Insula
amygdala
Neurobiological effects of meditation and mindfulness can be detected in the brain as functional and also structural alterations in grey and white matter, particularly in areas related to attention and memory, interoception and sensory processing, or self- and auto-regulation (including control of stress and emotions).. Neuronal mechanisms of mindfulness can be divided into four areas: attention regulation, body awareness, emotion regulation and self-perception
found eight brain regions consistently altered in meditators, including areas key to meta-awareness (frontopolar cortex/BA 10), exteroceptive and interoceptive body awareness (sensory cortices and insula), memory consolidation and reconsolidation (hippocampus), self and emotion regulation (anterior and mid cingulate; orbitofrontal cortex), and intra- and interhemispheric communication (superior longitudinal fasciculus; corpus callosum).
Recent studies shows that practicing mindfulness engages parts of the brain that are different than the areas that pertain to placebo or relaxation response
Most of us know what stress feels like—in the body, and the emotions
Stress response = FFF
Brain to pit gland to adrenal
Adrenal and cortisol
Stress Reduction can be stressful, and most stress is not stressful! Far from it. Many forms of stress, like playing sports, trading the markets, even watching an action movie, are highly enjoyable. In moderate amounts, we get a rush from stress, we thrive on risk taking. In fact, the stress response is such a healthy part of our lives that we should stop calling it stress at all and call it, say, the challenge response.
Acute stress is not the problem, and can be of use. Its chronic non-dealt with stress that contributes physical and mental illnesses
Although we says ‘Stress Reduction can be stressful’, most stress is not stressful! Far from it. Many forms of stress, like playing sports, trading the markets, even watching an action movie, are highly enjoyable. In moderate amounts, we get a rush from stress, we thrive on risk taking. In fact, the stress response is such a healthy part of our lives that we should stop calling it stress at all and call it, say, the challenge response.
Difference between pain and suffering:
Pain is the direct felt uncomfortable, unpleasant sensations, suffering comes from the resistance to these sensations, and the constant, reactive doing of something to deny, suppress, avoid, change, improve the sensations (as opp to just being with)
Stress responsive is adaptive, its our tendencies to avoid or change what is happening that can perpetuate the sensations and lead to the maladaptive habits
Mindfulness reduces mind wandering that improves focus and concentration, working memory and mood
Uncertainty and living with it
We are more worried when we are uncertain of an outcome than once we know even if it is ’bad news’
Empathy and compassion
Emotional intelligence
Knowing the other is suffering
Leaders that are present are felt to be more effective than those that are ‘smart’
Specifically, he defines compassion as having three components:
1.A cognitive component: “I understand you”
2.An affective component: “I feel for you”
3.A motivational component: “I want to help you”
This shift is the transformation from “I” to “We.” It is the most important process leaders go through in becoming authentic.