Table of contents Mindfulness 3 4
What is mindfulness? History of mindfulness
Becoming mindful 5 6
Taking a mindful approach Your adventure to mindfulness
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A mindfulness workout
Get started 8 Resources
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What is mindfulness? NOUN
mind•ful•ness \ 'mın(d)-f l-n s \ e
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• The quality or state of being mindful. • The practice of maintaining a non-judgmental state of heightened or complete awareness of one’s thoughts, emotions or experiences on a moment-to-moment basis.
Mindfulness is a practice
Rather than expecting to be perfect the first try, strive to improve with each time you practice.
Remember...
PROGRESS, not perfection.
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History of mindfulness Mindfulness began over 2,500 years ago in India, with roots in Buddhist traditions. It is the process of bringing one’s attention inward and focusing on the present moment. Mindfulness, in Buddhism, is practiced as a way to gain spiritual enlightenment and alleviate suffering. John Kabat-Zinn is thought to have westernized mindfulness practices in the 1970s and since then it has gained attention as a way to manage stress and promote positive health and well-being. Modern mindfulness is defined as: “Awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.� 1
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http://www.mindful.org/jon-kabat-zinn-defining-mindfulness/
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Taking a mindful approach Use these tips to begin to observe, experience and respond to life.
Improve self-awareness
By improving self-awareness, you can be present in the moment without trying to change the situation. Take time to notice how you are feeling and acting in a situation. With regular practice, this becomes easier and you are able to respond instead of react.
Avoid rehearsing tragedy
Stop attempting to predict negative events in the future. Open yourself up to positive outcomes as well, and accept whatever is arriving in your life.
Enhance equanimity
Equanimity is mental or emotional stability or composure. By accepting what you cannot control, you can begin to accept life as it comes at you rather than trying to control it.
BENEFITS of MINDFULNESS Decreased heartrate Slowed respiration Ability to respond instead of react Improved self-awareness
Chronic pain management Increased emotional regulation Increased attention span Decreased negativity bias 5
Your adventure to MINDFULNESS
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Methods of mindfulness practice: • Yoga • Using familiar or comforting • Body scan scents during meditation • Moment awareness • Progressive muscle relaxation • Taking a break • Walking/seated mindfulness • Guided imagery meditation
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To practice mindfulness:
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Plan for a few minutes a day Don’t multitask Turn off outside noise Be present in the moment Let go of judgment Listen to your body
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Tips & tricks for effective mindfulness practice:
• Use “if….then…” and “I am” statements
(i.e. “If you had a meeting that was cancelled, then take a 5 minute mindful walk. Or, use mantras such as “I am capable,” or “I am powerful.”)
• Create a trigger to remind you to be mindful
(i.e. Each time your device boots up, focus on your breath.)
• Schedule time specifically for mindfulness practice • Accept that progress is not always forward To gain the most benefit, consider practicing mindfulness daily. Mindfulness is something you can come back to after a break and reap the benefits.
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A mindfulness workout
Follow these steps to practice mindfulness today: 1
Sit upright in a chair in a stable position, with your hands resting on thighs or cradled together.
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Lower or close your eyes.
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Bring your focus to your breath, following its movement in your body.
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Notice the sensations around your belly as air flows into and out of your nose and mouth.
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Select one area of your body affected by your breathing to focus your attention.
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Control your focus, not the breathing itself.
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When you notice your mind wandering, gently guide your attention back to your breath.
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After five minutes, switch from focusing to monitoring. Think of your mind as a vast open sky and your thoughts, feelings and sensations as passing clouds.
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Feel your whole body move with your breath. Be receptive to your sensations, noticing what arises in the moment. Be attentive to the changing quality of experience, including sounds, aromas, breezes and thoughts.
10 After approximately five minutes, lift your gaze and open your eyes.2 Scott Rogers, “Mindfulness Research and Practice Initiative,” in Amishi P. Jha, “Being in the Now,” Scientific American Mind, April/May 2013, pp. 26-33. 2
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Your adventure to mindfulness how you can get started: • Call into a Mindful Minutes session or listen to recorded sessions. • Visit Total Brain to check out MyCalmBeat or eMindfulness Meditation. • Try a body scan practice. • Reach out and connect with a close friend. • Declutter one area of your home. • Participate in a yoga class, such as one of our Healthe Fitness Center classes.
How are you practicing mindfulness?
SHARE YOUR ADVENTURE USING
#HOWITHRIVE @healtheatcerner
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