Paulette Grotrian Mindfulness-Based Stress Reduction Teacher.
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Transcript of Paulette Grotrian Mindfulness-Based Stress Reduction Teacher.
Paulette Grotrian
Mindfulness-Based Stress Reduction Teacher
*Learn Mindfulness:How being good to yourself can make a difference for students
*In this room, in this place
*Let’s arrive.
*We should appreciate the Here and Now
‘cause it’s only here now!!
*The Mindful Revolution
Feb 3, 2014
*Full Catastrophe Living
Jon Kabat-Zinn
*Congressman Tim Ryan on the cover of
Mindful
*Richie Davidson, Ph.D., Psychiatry, U of
Wisconsin
*Rick Hanson, Ph.DNeuropsychologist
*Today we are more stressed than we
were 50 years ago.
TOP REASONS PEOPLE ARE STRESSED*1. Job Pressure
*2. Money
*3. Health
*4. Relationships
*5. Poor nutrition
*6. Media Overload
*7. Sleep Deprivation
*Work, downsizing, do more with less, cutbacks, Can I
ever retire?
*Women are more stressed out at work then men.
*38% of women say they aren’t paid adequately for their work
*Compared to 27% of men
Technology*Email
*Games
*Virtual Identity
*Match.com
*Mindful Moment: Pause before replying to that email. Do I
really need to add to the other person’s inbox?
*We’re living in the age of distraction. Margaret
Wheatley
*ADD Nation—JKZ
*ADT—Attention Deficit Trait—not born with it/workplace induced—Psychiatrist Edward Hallowell
*Never before has the brain been asked to track so much data
*“Butterfly Brain”
*Multi tasking vs uni tasking
*Human beings seem cognitively unable to multitask.
*Multitasking is a modern myth.
*Mindful Moment: If you are on a conference call, can you refrain form checking your email or doing another
task?
*Still hardwired for fight or flight
*Body changes to escape the saber-toothed tiger
*Activates the stress response--adrenalin, cortisol, other stress hormones--Allostasis
*Our ancestors lived a life of intense striving and deep rest—returned to homeostasis
*Today’s stresses are different—i.e., traffic jam—”paper tiger paranoia”
*Equanimity/Balance: we get
out of balance
*Unhealthy coping skills—numbing, frenetic lifestyles, sedentary living
* Poor diet, shopping, meaningless sex, eating our comfort foods, drinking our alcohol, smoking, medicating with drugs, keeping busy beyond human scale.
*We are the most obese, medicated, addicted, and in-debt Americans EVER.
*Stress>
*Distress>
*Chronic Stress>
*Illness
*Mental and Physical
*Lifestyle Diseases: obesity, heart disease, depression, anxiety, suicide, substance abuse and attention disorders
*Short Practice
*S-T-O-P --To balance throughout the day
Stop. Take a breath.
Observe your thoughts and feelings.
Pause. Proceed mindfully.
*Can change the way we interact with people, i.e., dealing with angry students, unpleasant coworkers
*Can help almost any relationship.
*The PAUSE makes the DIFFERENCE. We learn to respond rather than react.
*Thoughts are not facts.
*Our thoughts drive our reality.
*We are disturbed not by what happens to us but by our thoughts about what happens.
*If our thoughts are filled with stress, we subject our bodies to inflammation—the proven root of nearly all illness.
*The mind has a life of its own.
*It’s like having a radio station with static on
24/7.
*There is a way, a practice.
*Mindfulness offers a healthy coping skill.
*We can train our bodies and our attention with practice.
*Otherwise, we remain reactive, on automatic pilot, swept along by the current of stressful current events.
*We can form new habits, new neuropathways.
* --Jon Kabat-Zinn
*What is mindfulness?--Paying attention in a
particular way: on purpose, in the present moment, and non-judgmentally
*Jon Kabat-Zinn on Mindfulness
*http://www.youtube.com/watch?v=Um8giSSI93k&list=PLa4kuhVDFVpMwk-BY1QSJFtzrMJzZGtlW
Why the breath as an anchor?
*Always available
*Free
*Accessible—easily felt
*Connects mind and body, a measure of well-being
*Fairly neutral
*Short Practice
*Twenty Breaths
*Activating the Relaxation Response
*Slowing the Stress Response
*Calming the anxious mind
*Increasing focus, paying attention
*Developing Stress Hardiness
A posture that’s comfortable yet dignified
*Let’s Practice. Guided Meditation on the Breath
*What worked for you?
*What surprised you?
*What was challenging?
Foundations of a Mindfulness Practice*Attitudes and Commitment
*Both in Formal Practice (Meditation) and
*Informal Practice (Daily Living)
*Mindfulness becomes a way of being.
*NON-JUDGING
ObservingGiving up being Chief Justice
We have an opinion on everything.Am I a good meditator?
Can you let go of the inner critic?
*PATIENCE
*Open to each moment
*No quick fix
*Allowing life to unfold over time
*Mindful Moment: When standing in line, can you just breathe and
be present?
*We want it now!
*BEGINNER’S MIND
* The real voyage of discovery consists not in seeking out new landscapes but in having new
eyes.Marcel Proust (1871-1922)
*Can always begin again, no matter what
*“Fresh eyes” Seeing things as if for the first time
*Never the same breath twice; never the same moment twice
*Be curious. Curious George
*TRUST
*Trust the 2600-year-old practice
* Self/Feelings
*Intuition
*Listen
*Trust our awareness this moment
*NON-STRIVING
*Not trying to get anywhere
*Non-doing
*Being here now, Seeing
*What are we hurrying to?
*ACCEPTANCE
*Note to self: “I am meditating.”
*Not denying the facts
*Now is the only time there is
*Not passive, just seeing things as they are
*It’s challenging; we wish things were different.
*LETTING GO
*Let it be.The Beatles
*Going to sleep is letting go
*When our stress is elevated, we can’t sleep.
*Letting go to sit in silence
*Letting go of mental events (thoughts) rather than getting on the thought train
*Non-Judging
*Patience
*Beginner’s Mind
*Trust
*Non-striving
*Acceptance
*Letting Go
*Take a moment and choose one that speaks to you.
*Share your choice with a partner.
*Mindful Moments: Can you work with this quality or
qualities this week?
*Breathing in, I calm my mind and my body. TNH
*Below the surface of the ocean is calm.
*Belly breath is calming, grounding, centering.
*Paying attention to the breath and sensations in the body--shifting focus
*Touching into Bodily Sensations
*The Body Scan
*The object of attention is the stepping.
*Walking Meditation
*What worked for you?
*What surprised you?
*What was challenging?
*Today’s informal practice during lunch:
Be aware of coming into contact with water, i.e., drinking, washing hands
*In this room, in this place
*Let’s arrive.
*Awareness on the movement itself
*Mindful Movement
*What worked for you?
*What surprised you?
*What was challenging?
*Myths and Misconceptions remain.
*What mindfulness is not—it’s not what you think!
Mindfulness is not relaxation spelled differently.
That’s a side effect.
Take your daily meditation. No warning label needed.
Other side effects can include
*decreased anxiety
*calm
*clarity of mind
*improved concentration
*stress regulation
*decreased blood pressure
*enhanced immune system
Mindfulness is not a religion.
*It is spiritual—transpersonal—connects us to our humanness and the planet
*Practiced by Buddha over 2600 years ago
*Part of most spiritual traditions
*Can be a secular practice
It’s not about transcending ordinary life.*We’re not trying to go somewhere like Nirvana or a state of bliss.
*It’s about experiencing oneself more fully
*Like cleaning the windows to see more clearly what’s here
Mindfulness meditation is not about trying to get anywhere else.*Our job is to be awake, present, aware of what is arising and to see our thoughts, our thought patterns, see if they’re helpful or keeping us stuck.
*Beginner’s mind—letting go of expectations—it’s never the same sit twice
It’s not about emptying the mind of thoughts.
*The mind is wired to wander about 50% of the time. (most often on your commute, while working, when you’re looking at a digital screen)
*Mindfulness Meditation takes advantage of the brain’s hardwiring and creates an opportunity for mental training.
It’s not too hard.*Anyone can do it.
*It’s simple but not easy.
*Buddha means “awake.”
*Larry Rosenberg, Breath by Breath
*1. Follow the breath.
*2. When the mind wanders, bring it gently and lovingly back to the breath.
*3. Repeat a thousand times or more.
It’s not DOING anything.
*Mindfulness—a shift from the doing into the being mode.
*We are HUMAN BEINGS, not HUMAN DOINGS.
*--a shift from ego driver to witness—
*Homo Sapien Sapien
Not an escape from the rough patches of life*Circumstances don’t change but our way of seeing does. “new eyes”
*Meditation teaches us a different way to relate.
* If you can breathe, you can meditate.
Not for special people*You don’t have to be an ace at sitting still.
*You don’t have to give up caffeine.
*You don’t need to study anything before you begin.
*A final mindfulness attitude
COMPASSION
*Heart/Mind—same word in Asian languages
*Our self talk can be critical
*Cultivating Kindness toward self
*Befriending our breath, our minds, our lives
*Cultivating kindness toward others, empathy
*Lovingkindness PracticeMay I be safe and protected.
May I be happy and content.
May I be healthy in mindbody.
May I live with ease.
May I know peace.
Begin by directing these to yourself,
Then, a loved one,
A neutral one,
A difficult person,
A group of people like us,
All people on the planet,
The planet itself and all that inhabit it.
*Kindness is my religion. --The Dali
Lama
*Kindness on the go
*What worked for you?
*What surprised you?
*What was challenging?
*Three-minute practice
*Short Practice
*A-G-E
*Minute 1: Attention to what’s here now
*Minute 2: Gathering the attention to the breath
*Minute 3: Expanding the attention to the breath and sensations in the body
*Benefits of sitting 5-10-15-20 minutes most
days
*Begin with five mindful breaths in the morning and five mindful breaths before going to sleep.
*Begin with sitting 5 or 10 minutes a day.
*Work up to 15 and then 20.
*The important piece is to show up every day.
*Otherwise, post card to self: having a nice life, wish you were here.
*Like going to the gym, lifting weights, reps
*Mental fitness: focus on one thing, your mind wanders off, you notice it wandered, and you shift attention back to that one thing again. You do this over and over again.
*Strengthens brain matter; implications for aging
Make a practice that works for you*Try sitting for 5 minutes each day this week
Throughout the day
*Try paying attention to taking a shower, washing, the dishes, eating a bite
*Try pausing when the phone rings or at a stop sign, taking a breath
*Try taking more breaks at work
*What is your take-away?
*What practice resonated with you?
*What would you like to incorporate into your day?
*If you take care of the moments, the years will
take care of themselves!
*A small thing repeated routinely adds up over time to produce big results
*Just One Thing that could change your life
*Foundational Books on the
Practice
* Kabat-Zinn, Jon--Mindfulness for Beginners: Reclaiming the Present Moment—And Your Life (2012) (includes CD)
* Kornfield, Jack, Meditation for Beginners, 2008, (includes CD)
* Richard, Matthieu, Why Meditate?: Working with Thoughts and Emotions, (2010) (includes CD)
* Salzberg, Sharon, Real Happiness: The Power of Meditation, A 28-Day Program, (2011) (includes CD)
* Thich Nhat Hahn, The Miracle of Mindfulness: An Introduction to the Practice of Meditation, 1975, 1987
*Books Referenced in the Talk
* Davidson, Richard J., The Emotional Life of Your Brain: How Its Unique Patterns Affect the Way You Think, Feel, and Live—and How You Can change Them, 2012
* Hanson, Rick, Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence, 2013
* Hanson, Rick, Just One thing: Developing a Buddha Brain One Simple Practice at a Time, 2011
* Mindful Magazine subscription, www.mindful.org
* Ryan, Tim, A Mindful Nation: How a Simple Practice Can Help Us Reduce Stress, Improve Performance, and Recapture the American Spirit, 2012
* Salzberg, Sharon, Real Happiness at Work: Meditations for Accomplishment, Achievement, and Peace, 2014
* Paulette GrotrianMindfulness-Based Stress Reduction
Teacher
*Contact me at
*734-276-7707
*www.mindfulnessmeditationmichigan.weebly.com