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Stress Management - Chapter 7

PHED Lecture
by

Stress Management

on 6 December 2014

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Transcript of Stress Management - Chapter 7

Chapter 7
Mindfulness
Objective
- Explain the relationship between mindfulness and reality
- Distinguish between mindfulness and mindlessness
- List the qualities of mindfulness
- Experience mindfulness as a tool to unclutter the mind about bring about mental tranquility
The Nature of Reality
What is real?

Reality – what is or what is happening

Unreality – what is not or what is not happening
The Nature of Reality
How do we determine what reality is?
Senses – what we experiencing
What is happening internally
The Nature of Reality
What is not reality?
The things we make up
Our judgments
Our opinions
Our ideas about our experience
The Here and Now
Where are you right now?

At what point in time are you?

All life is for us is successive present moments of here-and-now experiences
Understanding Mindfulness
Mindfulness – the state of being attentive to and aware of what is taking place in the present

When we are mindful, we are paying attention, on purpose, non-judgmentally

Why do we need to consider the fact that our experience of here and now is our only reality?

Because there is no stress in the present moment!

Mindfulness is not so much a technique but a way of life

Stress can be prevented through conscious living
Mindfulness includes:

Self-reflection
Acceptance
Self-care
Opening to difficulties without avoidance

Mindlessness – occurs when our thoughts are not in the present moment and when we tune out what is happening
Mindlessness – occurs when our thoughts are not in the present moment and when we tune out what is happening
Qualities of Mindfulness
Beginner’s Mind: Thinking Like a Child

Observing with curiosity, interest and joy

We regain the quality of a beginner’s mind, just like how young children operate
Non-Judging


Observing with calmness the immediate experiences as they are

Detached observation –staying in an observational state of mind without judgment or expectations

Letting go and not judging means simply dropping the need to have all of those unnecessary and inaccurate thoughts racing through your mind
Mindful Self-Efficacy
How confident are you that your ability to maintain moment-to-moment non-judgmental awareness will keep you peaceful?
Acceptance of What is Happening



Acceptance means attending to and allowing what is happening now

Turn off the mind chatter that is racing through our minds of what is not happening


When you get wrapped up in our thoughts, simply step back and let the moment unfold
Non-Attachment



Non-identification with the object of our attention

Not getting carried away with thoughts or feelings and not holding onto experiences
Non-Striving



Giving up our need to try to change anything

No longer doing, just being

Intentionally doing one thing at a time making sure you are here for it
Researchers randomly contacted over 2250 volunteers throughout the day and asked:
What they were doing
What they were thinking about
How they felt on a scale of 0 to 100
Daydreaming – Is it Good for You?
Research Highlight
Source: “Science Now: Daydreaming Is a Downer,” by Lauren Schenkman, Science, http://news.sciencemag.org/sciencenow, accessed November 11, 2010.
Results:

People who were daydreaming often reported feeling sad or worried

People who were intensely focused on what they were doing at that moment reported feeling much happier
Daydreaming – Is it Good for You?
Research Highlight
Mindfulness as a Way of Being
Mindfulness in daily life means being present in all one’s activities and interactions

When we live mindfully, we become more effective and productive
Why Be Mindful?
Focusing on the moment helps to clear the mind of clutter

Sensory overload – when your mind is filled to capacity and it’s difficult to organize and understand
We need the goal, but the important part is where we are on the way to the goal
Benefits of Mindfulness
-Turns off the stress response
-Facilitates relaxation
-Reduces stress hormones
-Boosts the immune system
-Reduces pain, anxiety, depression, binge eating, and stress
-Reduces perceived stress
-Enhances positive states of mind
-Increases overall sense of control
Experiencing Mindfulness
Sit down at a desk with a pen and a piece of paper

Place your non-dominant hand in a position where you can easily see it

Write down everything you notice about your hand, including what your senses tell you
When we focus our attention on what is happening, when we keep our awareness on the here and now, what we get is an experience without stress
Time Tip
Practice being mindful while studying
Inner Mindfulness Meditation
Encourages non-judgmental observations of thoughts and images for heightened awareness

Viewed from the perspective of a detached observer
With eyes closed, take a moment and tune into your thoughts
Choose an activity and focus on involving yourself completely

Pay attention to things that are happening around you

Consciously speak to yourself: “In this moment I allow myself to be here now.”

Ways to Be More Mindful
Rearrange things if you find yourself in a setting that is mundane or always the same

Take “mindfulness breaks”

Try a new sport or hobby

Change your normal routines slightly

Step back and be an observer when you notice you are involved in a highly emotional situation

Mindfulness does not mean living for the moment

Mindfulness means living in the moment
Planning for the Future
Entails bringing future moments into the present so you can apply appropriate control toward achieving them

What is the difference between planning for the future and worrying about the future?
Mindfulness teaches us see things the way they really are, not the way we think they should be
With a piece of paper and pencil, go somewhere completely by yourself

Write at the top of your page “I AM NOTICING”

For about an hour, do nothing but observe, writing down what you observe
Full Mindfulness Activity
LAB
When you are finished, answer the following questions:

What setting did you select? Why?
What were some of the main things you observed, especially those things you wouldn’t normally notice?
Full Mindfulness Activity
LAB
What did you notice about your thoughts and feelings?
What insights did you gain about yourself and about mindfulness?
What did you notice about your stress level?
Full Mindfulness Activity
LAB
-Mindfulness is a tool to unclutter the mind and bring about mental tranquility

-Detached observation means simply staying in an observational state of mind without judgment or expectations

-Mindful awareness encompasses mind, body, environment, and whatever arises in the field of awareness

-Mindfulness does not mean living with reckless abandon for the moment. It means living fully in the moment
Key Points
Full transcript