This course provides an introduction to mindfulness and its benefits. It is self-paced and upon completion, students will receive a certificate. The course can help reduce anxiety and guide students to additional mindfulness training if desired. Mindfulness has its roots in Eastern philosophy but has gained recognition in the Western world. Modern mindfulness is influenced by Jon Kabat-Zinn's work developing Mindfulness-Based Stress Reduction to alleviate stress using meditation. Regular mindfulness practice is associated with changes in brain regions involved in learning, memory, emotion regulation and stress processing as well as improvements in attention, immune function, cardiovascular health and more.

1. CORE SKILLS OF
MINDFULNESS FOR ANXIETY
An Introduction to
Mindfulness

2. ‘’Mindfulness is a pause – the space between
stimulus and response: that’s where choice lies.”
– Tara Brach

3. HOW THIS COURSE
WORKS
This course is self-paced, and it can be classified as a taster course.
You can finish it whenever you want to. At the end of the course, you
will receive a certification of completion. If you want to learn more
about mindfulness or decide to become a mindfulness teacher, we will
guide you through how you can complete the MBSR (Mindfulness-
Based Stress Reduction Course).
Whenever you have any questions about the content or about your
mindfulness journey, you can simply email us at
whatdidshetype@gmail.com. One of our team members will get back
to you as soon as possible.

4. What This Course Can Give You

5. HISTORY OF MINDFULNESS
Mindfulness has roots in ancient Eastern philosophies and
contemplative practices, particularly within Buddhism. The
term "mindfulness" is an English translation of the Pali word
"sati" and the Sanskrit word "smṛti," both of which refer to the
cultivation of awareness, attention, and presence.
Mindfulness in the West (20th Century onwards):Mindfulness
gained wider recognition in the West during the 20th century,
largely through the efforts of pioneers who brought Eastern
contemplative practices to the Western world.
Jon Kabat-Zinn (1979):Kabat-Zinn, founded the Mindfulness-
Based Stress Reduction (MBSR) program at the University of
Massachusetts Medical School. MBSR integrates mindfulness
meditation with Western psychology and medicine, aiming to
alleviate stress and improve mental well-being.

6. Q&A: Is Mindfulness Secular?

7. However, it is possible
to escape automatic
pilot by choosing to
be mindful.
As this course’s
foundation relies on
science, it’s important for
us to provide scientific
evidence that many
researchers have done in
the fields of mindfulness
and, of course, the brain.
It is estimated that an
average person
spends about 47% of
their day on autopilot.
This implies that
people are doing
‘mind wandering’.
AUTOMATIC
PILOT
BRAIN ON
MINDFULNESS
HERE AND NOW

9. Brain on Mindfulness continued
Isbel, B., Weber, J., Lagopoulos, J. et al. Neural changes in
early visual processing after 6 months of mindfulness
training in older adults. Sci Rep 10, 21163 (2020).
https://doi.org/10.1038/s41598-020-78343-w

10. Brain on Mindfulness continued
Isbel, B., Weber, J., Lagopoulos, J. et al. Neural changes in
early visual processing after 6 months of mindfulness
training in older adults. Sci Rep 10, 21163 (2020).
https://doi.org/10.1038/s41598-020-78343-w

11. It involves intentionally
bringing one's attention to
the present moment and
observing thoughts and
sensations without getting
entangled or overwhelmed
by them
Mindfulness is a mental state
characterized by present-
moment awareness, non-
judgmental attention to
thoughts and feelings, and a
focused engagement with the
current experience.
Mindfulness is...

12. MINDFULNESS IS
NOT...
the absence of thought.
Thoughts are natural
processes of the brain;
therefore, it’s impossible to get
rid of them.
a drug that works
immediately. In order to see
the full benefits of
mindfulness, it’s crucial to
practice it daily.
does not eliminate stress completely.
Mindful approaches help with reducing
stress; however, it’s not humanly
possible to eliminate stress completely.
used to clear your mind
completely.

13. Stress-Free Living: The Neurological and Physiological Benefits of
Mindfulness
Brain Changes:
1. *Increased Gray Matter Density:
- Studies suggest that regular mindfulness practice is associated with increased gray matter density in brain regions related to learning,
memory, and emotional regulation, such as the hippocampus.
2. *Changes in the Amygdala:
- The amygdala, a region associated with the processing of stress and emotions, may show alterations in its structure and function with
mindfulness practice, potentially leading to reduced reactivity to stressors.
3. *Enhanced Connectivity:
- Mindfulness has been linked to increased connectivity between different regions of the brain, fostering better communication and
integration of information.
4. *Neuroplasticity:
- Mindfulness is believed to support neuroplasticity, the brain's ability to adapt and reorganize itself over time. This may contribute to
improved cognitive flexibility and resilience.
5. *Improved Attention and Concentration:
- Regular mindfulness meditation has been associated with improvements in attention, concentration, and cognitive performance.

14. Body Changes:
1. *Stress Reduction:
- Mindfulness is known to activate the body's relaxation response, leading to reduced levels of stress hormones like cortisol. Over time, this can contribute to overall stress
reduction.
2. *Enhanced Immune Function:
- Some studies suggest that mindfulness practices may have a positive impact on immune function, potentially increasing resistance to illness.
3. *Cardiovascular Health:
- Mindfulness has been associated with improvements in cardiovascular health, including lower blood pressure and a reduced risk of heart disease.
4. *Pain Management:
- Mindfulness-based interventions have been found to be effective in managing chronic pain conditions, potentially altering the perception of pain in the brain.
5. *Improved Sleep:
- Mindfulness practices can contribute to better sleep quality and patterns, which have numerous long-term health benefits.
, especially in the context of specific health conditions.
6. *Emotional Regulation:
- Regular mindfulness practice can lead to improved emotional regulation, helping individuals respond to emotions in a more balanced and adaptive way.
Stress-Free Living: The Neurological and Physiological Benefits of
Mindfulness

15. Mini Mindfulness Practice
Using the Breath as An Anchor:
In mindfulness meditations, we usually shift our focus to our breath to maintain a steady meditation session since our
minds tend to wander and we can get lost in our thought and feeling processes.
It’s very simple to do. When you start to meditate and notice you are getting stuck on a particular thought, bring your
attention to your breath.
Let’s try it together. Notice how your breath feels in your body, like a wave, and for a few more minutes, stay in this
moment.
All good? Let's continue.