Mindfulness involves paying attention to the present moment nonjudgmentally. Practicing mindfulness through meditation can lead to changes in brain structure and function. Studies have shown increases in gray matter in areas related to learning, memory, and emotion regulation after only 6 weeks of mindfulness training for 20-30 minutes per day. Mindfulness reduces the stress hormone cortisol and increases growth of the hippocampus. It helps strengthen the prefrontal cortex and create a state of "flow," improving focus, resilience, and well-being.

2. 5 Minute Mindfulness Arrival - Grounding Exercise
• Relax
• Breathe In – Breathe Out
• Focus on the Breathe
• Breathe In – Breathe Out
Mindfulness Intentions

6. euroscience of Mindfulness
cience & Mindfulness

7. - Barbara O’Connell of Millward Brown
a broad term encompassing a
variety of techniques, all of which
use indirect rather than direct/
explicit measurement of people’s
response.

8. eurochemicals carries, boosts and
ulates signals between neurons and
other cells in the body.
More than 100 such chemical
messengers have been identified.
cience & Mindfulness

9. science & Mindfulness

10. How many of you were stressed out this past year?

11. Lawyers Have Stress… WTF!**
16 study of 12,825 lawyers
61% of parLcipants reported concerns with anxiety someLme in their careers.
46% of parLcipants reported concerns with depression someLme in their careers.
23% were experiencing mild or higher levels of stress at the Lme of the study.
33% were problem drinkers.
13 study of 2,226 BriLsh lawyers found:
Workload (60% of respondents)
Client expectaLons (42%)
Number of hours (18%)
* WHAT’s THAT FOR?

12. self-soo
substa
loss of sleep
hot temper
negative attitude
burnout
illness

14. Daily Stress
Cortisol Production
science & Mindfulness

15. Resistance Mode and Exhaustion
science & Mindfulness

16. ernal Stimulus
eople, Places
Things
otional Resiliency
kened. Stinking
king, Unresolved
ts, Missed-Trust
Amygdala
Hijacking
Unchecked
Response
Hungry, Angry,
Lonely, Tired
H.A.L.T
cience & Mindfulness

17. Fight, Flight,
Fight, Freeze, Fawn
Behaviors Retreats
Resigned, Removed, Retired
D I S C O N N E C T
cience & Mindfulness

18. Stressful/Trauma8c Event
or
Stressful/Trauma8c Triggers
Stuck on “Low”
Hypo-arousal
HyperacLvity
Hypervigilance
Mania
Anxiety & Panic
Rage
Pain
Depression
Disconnec8on
Exhaus8on/Fa8gue
Numbness
Stuck on “High”
Hyper-arousal
dapted from an original graphic of Peter Levine/Heller

19. science & Mindfulness

20. Neuroscience
Lizard Brain
External Stimulus
Amygdala
Hijacking

21. YOU GET
DRUG USE SEX ADDICTION
CRIME
PAINFUL PLEASURES
GAMBLING
BULLYING
science & Mindfulness
VICTIMIZING
BINGE DRINKING
SCREENING

22. science & Mindfulness

24. Dopamine = Reward
Serotonin = Respect
Oxytocin = Trust
Endorphin = Repair

26. ü People are happier and more pre
and accepting in the moment.
ü Restaurants/Bars
ü Smiling doubles the amount of money pe
are willing to spend (by 2x).
ü Service people poured significantly more
from a pitcher and those that smile d
more.
www.neurosciencemarketing.com/blog/articles/smiles-boost-sales.htm

29. sign & Engagement Strategy
nerate Dopamine & Serotonin “hits”
ave positive feelings & “moments”
uddle up to friends and family
Feel the love” and come back for more…
The Economist March 2014

30. SO what can we do to reduce stress
AND improve the health and sense of well being?

33. Because of the Neuroscience, it is understood that mindful awareness is a
cultivatable skill with broad applications through all aspects of society,
cluding education, prison system, politics, business, and even the training
soldiers.
The Mindfulness Generation
Congressman from Ohio,
Tim Ryan
Armed Forces
Prisons
Schools

34. ABA report released on 9/6, from NaLonal Task Force on Lawyer Well-Being -
Mindfulness MenLoned 27 Lmes
report that contains 44 recommenda8ons to create a safer and more produc8ve
work environment for lawyers across the U.S. -

35. Lack emotional intelligence
Lack self-awareness and self-compassion
Lack awareness of others and compassion
Often seduced by external rewards, such as power,
money, recognition
Have difficulty acknowledging mistakes
Those Lacking Mindfulness

36. Have a state of being fully present, aware of oneself,
and sensitive to one’s reactions to stressful situations.
They are mindful tend to be more effective in
understanding and relating to others and motivating
them toward shared goals.
- Prof. Bill George
Leaders with Mindfulness

38. [ ]
The human mind is a relational and
embodied process that regulates the
flow of energy and information.
- Siegel 2009
cience & Mindfulness

39. Energy
Information
Flo
cience & Mindfulness

41. “Mindfulness means paying attention in a particular way;
On purpose, in the present moment, and
nonjudgmentally.”
-Jon Kabat-Zinn
Founder of Mindfulness-Based Stress Reduction (MBSR)

42. POWER OF MIND
OFFOFF ON
RECOGNITION
&
CHOICE OF
OUTCOMES

43. Being fully present and engaged
Self observation – to become aware of awareness & intentions
Exercise of the muscle of attention
Re-orienting executive control – reduced amygdala firing
Orientation of curiosity, openness and acceptance
Self-management and self-regulation
Individual and collective (The We in the Me)

44. 6 weeks of mindfulness training – 20-30 minutes a day
• NeuroscienLst conducted MRI ‘s
• Changes in brain gray mager (the "compuLng" or processing neurons)
• Changes in the hippocampus – pre-frontal cortex - plasLcity
• important for learning, memory, regulaLng emoLons
• ability to acknowledge the viewpoints of others
• Greater Sense of well-being “homeostasis”
• The ability to “rewire the brain” using neuroplasLcity
ARCH REPORT
011 issue of Neuroimage
MENTAL PUSHUPS FOR THE BRAIN

45. Baseline Mindfulness
Prefrontal Cortex Prefrontal Cortex
SPECT Images at Baseline and
During Mindfulness Practice

46. Superior
Parietal Lobe
Superior
Parietal Lobe
Baseline Mindfulness Practice
SPECT Images at Baseline and
During Mindfulness Practice

47. Mindfulness has the power to influence and rewire our
brains.
When we think certain thoughts, it strengthens those
neural circuits. Mental States Become Neural Traits!
Self-Directed Neuroplasticity =
Nurture positive states of mind to strengthen and build those neural
networks. Make Happiness a Habit!
The brain is like a muscle that can be exercised
Neuroplasticity

48. ü Mindfulness actually stimulates the growth of
cells and increases brain activity.
ü Reduces the stress hormone Cortisol tha
responsible for burn-out.
ü Furthermore mindfulness increases growth of
Hippocampus, the part of the brain associated
growth, learning and memory.
The Results = Energy, Flow & Information
cience & Mindfulness

49. The Resilient Zone
our “Resilient Zone” we have the best capacity for flexibilty and adaptability in
mind, body and spirit.
charge
Release
charge
Mindfulness helps deepen the Resilient Zone

50. Mindfulness helps
create FLOW
connecting your bra
and body.

51. ernal Stimulus
ople or Event
Recognition
Acceptance
ry and Nurturing
(RAIN)
Amygdala
Reset

52. S TOP
T AKE BREATH
O BSERVE
P ROCEED
Breath Expand
Recognize Observe
Accept Inquire

54. Let’s Practice