Putting It All Together:Using Mindfulness to Navigate Turbulent Times

What we’ll cover

What is a flexitarian

diet?

Does a flexitarian diet work?

How do I get started?

Summer Meyer, BA, LMT

Certified Health Coach

What we’ll cover

What is a flexitarian

diet?

Does a flexitarian diet work?

How do I get started?

Al ParikhMindfulness Coach

▪ Project Manager at PeaceHealth

▪ Longtime practitioner and coach of mindfulness

▪ Began in 1991 at a retreat outside Mumbai

▪ Coaching since 2013, esp. in workplace

What we’ll cover

What is a flexitarian

diet?

Does a flexitarian diet work?

How do I get started?

What is a flexitarian

diet?

Does a flexitarian diet work?

How do I get started

What is Mindfulness?

▪ Mindfulness means paying attention in a particular way; on purpose, in the present moment, and nonjudgmentally.

Benefits of Mindfulness PracticeNumerous studies and research into the effects of this kind of practice have proven the following benefits:

▪ Stress Reduction

▪ Reduced Rumination

▪ Less emotional Reactivity

▪ Improved Focus and Cognitive Ability

Seven Essentials of Mindfulness Practice (1)

1. Non-Judging

2. Non-Striving

3. Acceptance

4. Letting Go

5. Beginner's Mind

6. Patience

7. Trust

(1) 2013. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York: Bantam Books.

What Mindfulness Is Not▪ about spacing out or escaping

▪ a quick-fix

▪ simply about attention

▪ about having a particular kind of experience

▪ about changing difficult thoughts or getting rid of difficult feelings

▪ religious

▪ difficult

Evolving Nature of Mindfulness▪ Breath [foundational practice] – Observe

▪ Body – Observe

▪ Thoughts – Observe and Note

▪ Emotions – Observe, Note and Let Go

▪ Mind States – Observe and Investigate

▪ Loving Kindness➢Loved Ones and Benefactors

➢Oneself

➢Neutral persons

➢Persons who have hurt or harmed us (forgiveness)

Impermanence - Basic Facet of All Existence

▪ Applicable to everything from the whole movement of the universe at a cosmic level to the lives of cells at the micro-cosmic level.

▪ Human actions undertaken primarily as a means to ignore or evade death. (1)

▪ Experience while practicing any form of mindfulness meditation.

▪ Advantages of reflecting on Impermanence in our day to day lives:➢ It inspires us to live a meaningful life➢Since we are all changing and growing, it is easier to forgive others and to feel compassion for

them➢ It is easy for us to get our minds unhooked from many unhealthy patterns➢Observing our breath, noticing the in-breath and out-breath allows us to fully appreciate

each breath and to stay in the present moment➢The pain that we experience from living our lives no longer seem to be so solid

(1) Becker, E. (1973). The denial of death. Free Press.

Guided Mindfulness of Breath Practice15 Minutes

Mindfulness as a real-time feedback mechanism

▪ Experiences during formal mindfulness practice reflect our life's situation

▪ Advantages of living a life of simplicity (1) and morality (2)

(1) Simplicity: n, freedom from complexity, intricacy, or division into parts

(2) Morality: n, conformity to ideals of right human conduct

Post-practice session

▪ Do you have questions?

▪ How would you describe your experience with the practice?

▪ Recording

▪ Presentation slides

▪ Other resources at www.SummitMindfulness.com

www.peacehealth.org/healthy-you/webinar-mindfulness-putting-it-together