The 22nd Annual Midwest Institute for Students and Teachers of Psychology

Concurrent Sessions Saturday, February 21, 2015 9 to 10 a.m. SRC 2000 A

“The Mindfulness Revolution: Meditation Meets

Psychological Science”

Hillary Rosenthal and Pete Masciopinto Glenbrook South High School

 

Friday, February 20 and Saturday, February 21, 2015 Hosted by The College of DuPage Psychology Faculty and Psi Beta Chapter

   

Meditation Meets Psychological Science

 

What is Mindfulness? � Being present in the moment � Awareness � Focus

“Mindfulness is paying attention to the present moment with intention, while letting go of judgment, as if your life depends on it.”

~Jon Kabat-Zinn

Interview

 

“Mindfulness is the science of finding focus in a stressed-out, multi-tasking culture.”

~Mark Williams & Danny Penman

[21st Century British Authors & Educators]

What is the Opposite of Mindfulness?

� Mindlessness? � Empty Mind?  

������������ NO!

�  The opposite (and enemy) of mindfulness is…

THINKING JUDGMENT MULTI-TASKING  

Physiology of Mindfulness

http://www.studyblue.com/notes/note/n/neuro-­‐anatomy/deck/135382      

“Scientific research using fMRI has shown that the insula becomes energized through meditation. This is usually significant because this part of brain is integral to our sense of human connectedness as it helps to mediate empathy in a very real and visceral way.”

~MINDFULNESS Williams & Penman 2011

“Mirror Neurons: Monkey See, Monkey Do”

Increased mindfulness activates the Mirror Neurons in the brain. Current scientific research supports that mindfulness training and practice correlates to increased empathy and compassion in human attitudes and actions.

We Can Change Our Brains When We Change Our Minds

NEUROPLASTICTY

The brain’s structure can be altered and changed through neuroplasticity or the brain’s ability to reorganize itself by forming new neural connections when we change our thinking and behavior. http://patientadvocates.com/teaching-your-brain-new-tricks-keep-your-cognitive-a b i l i t y - a l i v e - a n d - w e l l - w h a t - i s -neuroplasticity

v Current research referenced by

Dr. Richard Davidson suggests that Mindfulness training and practice can induce specific molecular changes to our genes that could have evolutionary impact on our development.

v This means that our physical

engineering will adjust to our mind’s attitudes and beliefs.

http://www.investigatinghealthym  

“Like grandmother’s vintage dress, you could wear it or have it altered. The genome has long been known as the blueprint of life, but the epigenome is life’s Etch A Sketch: Shake it hard enough, and you can wipe clean the family curse.” http://discovermagazine.com/2013/may/13-grandmas-experiences-leave-epigenetic-mark-on-your-genes

2 Ways to Practice Mindfulness

� Eliminate distractions � Focus on here and now experience  

“When we explore and examine our emotions and feelings, we can change our brain and our mind. Our lives are about molecules, enzymes, and Biochemistry; moreover, we need to connect how these physical factors are linked to our emotions, feelings, and inner life. Mindfulness helps us with integration between the physical and emotional.”

~Dan Siegel “Mindfulness & Neuralintegration”

 

APPLICATION OF MINDFULNESS

             

“Mindfulness is now being examined scientifically and has been found to be a key element to happiness.”

  ~HARVARD HEALTH Publications

Major Uses ���of Mindfulness Training �  Stress management

�  Especially breathing and body scan exercises

http://crossfitbethany.com/2014/02/developing-­‐mindfulness-­‐by-­‐dr-­‐jess/    

HOW TO PRACTICE MINDFULNESS

BREATHE  

Pay Attention: It’s a Skill DISCIPLINE  

Tune Up: Think about what we are doing NOW  

Improve Metacognition THINK

Let’s Try It � Body Scan

Major Uses ���of Mindfulness Training � Psychotherapy

�  Anxiety disorders �  Cognitive behavioral approach

Major Uses ���of Mindfulness Training � Cardiovascular benefits

�  Not all forms equally effective �  Body scan, breathing exercises, and

compassion training supported by research

Major Uses of Mindfulness Training � Building Resiliency � Especially seen in compassion training  

The Mindful Classroom � Promotion of social and emotional well-

being for the whole student

� Direct training of techniques to employ

The Mindful Classroom � Reduction of test anxiety

The Mindful Classroom �  Improved focus, especially important for

high cognitive load �  “Clear the decks” for creativity �  Non-judgment replaces negative cognitive

bias

The Mindful Classroom � Promoting attention to detail  

Let’s Try It � Focused Experience

The Mindful Classroom � Building resiliency

�  Students persist in difficult tasks �  Tolerate frustration without acting out

APPLYING MINDFULNESS IN SCHOOLS

Being in the Zone  

Brain  

Body  

Mind   “Schools can teach reflection, relationships, and resilience not just reading, writing, and Arithmetic.”  

~Dan Siegel  

How do we make school MORE MINDFUL?  

GUIDANCE, INSTRUCTION, PRACTICE calls for the passion of the teacher to ignite the student

  Strive for and recognize Zen Moments:

I Get It!  

Practice Collective Respect & Connectivity  

Take Mindful Attendance: “Be Present!” (Maybe the body is present, but where is the mind?)

  TEACHER: Have something worthy and valuable to Offer 

CARE for teachers who CARE for Students If Teachers are stressed, exhausted, and burned out,

how can we care for the kids?  

Care for self so that you can give to others.

CURRENT CONCERNS & TRENDS IN EDUCATION

  Increased stressed, pressure, suicides,

addictive behavior, and cheating.

How can Mindfulness Training & Practice help teachers, students, schools, and communities?

  “Researchers find that those children who participated in the mindfulness program reported fewer depressive symptoms, lower stress and greater well-being than the young people in the control group.”

~ http://mindfulnessinschools.org

STARTING POINT: Teacher Education, Workshops, & Training

 

             

MINDFULNESS A PRACTICE EXERCISE AWARE, AWAKE, ALERT, ATTENTION IN THE MOMENT NOW

v  Take a few moments to “Drop In” and pay attention to now…

v  STAND: Focus on self awareness “I am standing.” v  Feel the connection of your body

to the floor. v  Become aware of sensations:

feet, pelvis, torso, spine, neck, arms, head

v  Be aware of breath and

awareness of arms v  Focus on self-standing…

completely

Standing, Breathing, Resting              

Add music, poem, silence

APPLYING MINDFULNESS IN ATHLETICS

“             “ The Application of Mindfulness Practice in Sport”

“One area athletes tend to struggle with during competition is staying in the

present moment.”

“Mindfulness teaches us to manipulate our own mind instead of letting it manipulate us.”   v  Research suggest that practicing mindful exercises in

addition to physical training results in improved mental and physical performance.

  v  The Flow State is defined as the state of consciousness

where the mind and body are one. v  In flow, a person is completely absorbed in his or her

actions and experiences

(Csikszentmihalyi ,1990) http://www.thesportinmind.com/articles/the-application-of-mindfulness-practice-to-sport/

MIND & BODY UNITED IN PURPOSE:

“The State of Flow”

“Mindfulness helps train the prefrontal cortex, the part of the brain that creates a calm and alert state of mind, which helps us stay focused, avoid distraction and perform at our best.”  

~ Dr. Kristen Race, Ph.D.

 RELATED ARTICLES   “Mindfulness in Education” Research Highlights pages   “Why Teaching Mindfulness Benefits Students’ Learning”   “The Education of Character”   “A Classroom in the Now”   “The Application of Mindfulness Practice in Sports”   “Is Mindfulness Good Medicine?”   “The Mindful Revolution”   “Mind of the Meditator”

“Science and mindfulness complement each other in helping people to eat well and maintain their health

and well-being.”

~Thich Nhat Hanh

“The Mindfulness Revolution” Thank you for attending. College of Du Page Psychology Conference 2015