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For Staff/Counsellors: Supporting Self-Care and Self-Regulation

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marti pendleton

on 18 November 2016

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Transcript of For Staff/Counsellors: Supporting Self-Care and Self-Regulation

Reflection:
Mindfulness Practice
& Our Brain

Thinking and Sensing
We spend a great deal of our time: Thinking about the past or future
Our Internal narrative…I am hungry, did I do my homework (attention tends to go to what is wrong, what is lacking, troubling with us).

Survival: Evolutionary software-our attention scans our experience for probs and then when there is one it attaches to it.

Sensing Mode-our attention is in the present. Usually we do more thinking than sensing. It is what is actually happening. We have to train the muscle of our attention- mind

MINDFULNESS PRACTICE:
What kids are saying about mindfulness..
Try it Out:
The Core Practice:
Sit in a comfortable position

Relax shoulders, jaw and eyes

Notice your inhale & exhale

Let distractions pass

Refocus on your breath

Benefits of Using Mindfulness
Pay attention to the here and now




How do you feel right now?
What did you notice during the exercise?
Make fists with hands
Divide into two hemispheres
thumbs=prefrontal cortex
index finger=amygdala
middle fingers=hippocampus

Sit in a comfortable position
Relax shoulders, jaw and eyelids
Focus on your breath
Focus on the sound
Refocus on breath
Using our Senses:
'HEARING'
Amygdala
Pre-Frontal Cortex
Hippocampus
Practicing mindfulness allows us to be calm and opens our information filter, allowing thoughts to flow to the Prefrontal Cortex.
(Example-PTSD)
Long term memory

(Location of your home)

short term memory
(a person's name)
We use it everyday to make thoughtful decisions. It only receives information when the amygdala is calm and then it passes it to the hippocampus.
Focusing on the present
(here and now ie. eating)

Not about our thoughts from the past/future (give examples)

Paying attention on purpose (breath)

Review of Mindfulness:
Using many of our senses:
Mindfully Eating a Raisin Exercise
Using our Senses:
'Smell'
Using our Senses:
'Touch'
Using our Senses
'Vision'
Sit in a comfortable position
Relax shoulders, jaw and eyelids
Focus on your breath
Focus on the
Sit in a comfortable position
Relax shoulders, jaw and eyelids
Focus on your breath
Focus on the
Sit in a comfortable position
Relax shoulders, jaw and eyelids
Focus on your breath
Focus on the
Reflection:
What was different for you during this breathing exercise compared to the first one?

Are there times you feel that mindfulness could be beneficial in your daily life?
How did this breathing exercise feel for you?

Did your mind quiet down?

How hard was it to focus your mind on your breathing?
Reflection:
How did this breathing exercise feel for you?

Did your mind quiet down?

How hard was it to focus your mind on your breathing?
Reflection:
What Children
are saying about Mindfulness on P.E.I.
"Paying attention on purpose
in the present moment- to thoughts, physical sensations, and the environment,
without personal judgment."

Mindful Eating Awareness
Ashley Condon-
Singer/Song Writer on PEI
Shayna Conway-
Resident of Stratford PEI

Supporting
Self-Care &
Self-Regulation
Through Mindfulness

Mindfulness in the School Context
Empowering
Necessary
Practical
Effective
Inexpensive

365 voices on the future of the planet
GLOBAL CHORUS:
"The most powerful way to bring about this cultural revolution is to slow down. When we live in fast forward, we struggle to look beyond our selfish, short-term desires. Decelerating can help us see the big picture.
When we take time to live each moment fully, we start to notice and cherish other people and everything else around us. Bottom line: the only way to save this fast world is to slow down".
-Carl Honore
edited by Todd Maclean 2014
Mindfulness:
The brain becomes stronger
Reduces anxiety
Less reactive

More positive
Lowers stress level
Thoughts become clearer

Some Benefits of Practicing Mindfulness
Its origins are traced back thousands of years, including Buddhism, Hinduism & Taoism. Some are religious traditions, and some are not.
Is mindfulness religious?
"Mindfulness itself is not a religion. Practicing it does not require giving up religious faith, or adopting a 'foreign' faith, or becoming religious if you are not so inclined".
`Ohio Congressman Tim Ryan
If you choose to make mindfulness a spiritual practice it is possible. You can make a spiritual practice of gardening, walking, reading poetry and washing the dishes.
Mindfulness can be as simple as taking a few deep breaths before an important meeting, or bringing our full awareness to a moment.
Mindfulness is not
a religion.
It is purposefully devoid of spiritual or religious connotations.
Educator Daniel Rechtschaffen sums it up this way: "Mindfulness does not belong to Christianity, Buddhism, or Taoism, just as the breath we inhale and exhale does not belong to any one of us."
Encourages
better
decision
making


Slows down ones
thought
process
Promotes reflection of thoughts & actions

Supports self-regulation
(thinking before acting)
Self-Care:
Lessens
worries
&
stress
Executive function takes place
Information filter regulated by emotional state
~Jon Kabat-Zinn, Ph.D.
The Body Scan
Mindfulness & the Art of Chocolate Eating!
Cacao Seeds
How was this different from your general chocolate-eating experience?
(i.e More intense? Frustrating, More pleasurable?)
Were you more aware of your emotions during the exercise?
Would this change your future experience of eating chocolate? Why?
Resources:

MINDUP Curriculum
www.thehawnfoundation.org
MindBodyGreen (on facebook)
http://www.livingwell.org
Thich Nhat Hanh
Pema Chodron Foundation
Buddhism and Psychotherapy by Mark Epstein
Dalai Lama
Dr. Jon Kabat Zinn
Gampo Abbey
How to Meditate A Guide Self Discovery
Jack Kornfield
John Welwood
Meditation Oasis
Mindfulness Borderline Personality Disorder Dialectical
Mindful Self-compassion
Dr. R. Siegel and Mindfulness Solution
Mindful Self Compassion (mindfulness meditation downloads)
Omega
Plum Centre (Mindfulness Practice Centre)
The Music Box: The Low Anthem
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