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WHY

WHEn

Mindfulness

By Body&Brain

Class Design: 5 Week Program

Week 1 - Mindfulness

Release unmanageable thoughts and mental chatter.

Week 2 - Physical Well-Being

Increase physical energy. Release doubt and uncertainty.

Plan

Week 3 - Emotional Well-Being

Release unwanted emotions. Increase ability to manage emotions.

Week 4 - Mental Well Being

Increase mental clarity, productivity, and creativity. Improve sleep.

Week 5 - Utilizing Mindfulness to Improve Your Life

Improve internal and external communication

30 Min

What can you be aware of when you think of yourself?

Principle

Week 1 Lesson 1

Understanding the Character

Of the mind and body

Mind

Body

Past

Future

So what is the Meaning of Mindfulness?

Which is true

Mind to Body - or - body to mind

And How can we do it?

The key is stimulation.

What is the best way to bring the Mind to the body?

a) Focus on the body with thinking

b) Focus on the body with talking

c) Focus on the body with Sweeping

D) Focus on the body with Tapping

E) Focus on the body with tapping and Breathing

F) Focus on the body with tapping and Breathing and Eyes Closed

Week 1 Lesson 2

To be mindful we need to bring the mind to the body in the present

Create a feeling of refreshment and more Energy.

Mind becomes calmer.

Breathing Patterns with stress and age

Shoulder Breathing

Chest Breathing

Abdominal Breathing

What can you expect when you come back home?

Pain / Discomfort

Emotions

Tension

Week 2 Lesson 1

Kinds of Focus

Inward Driven

Outward Driven

Centered, Calm, and Manages Stress Well.

Scattered, unfocused, and easily distracted

Let's Check our focus . . .

By checking our balance!

Week 2 Lesson 2

37.5 Degree Celsius

- supports Your Immunity

- Expedites Metabolism

- Boosts Your Energy

- Supports Organ Function

- Helps to Create Positive Emotions

36.5 Degree Celsius

The Principle

Cool

Water Up

Open

Warm

Fire Down

Week 3 Lesson 1

Let's Review Our Body

Mind Energy Center

Emotional Energy Center

Physical Energy Center

What do you usually do when you get emotional?

Can you be really really upset when you breathe really really slowly?

Let's check our breath!

Daily Home Practice

5 Minutes Running

100 Lower Abdomen Taps

5 minutes Breathing with hands Chest to belly

Next Class: Practice to turn off stress response

Week 3 Lesson 2

What do we have within us?

Sympathetic

ParaSympathetic

Rest, Digest, & Heal

- Heart rate goes up

- Blood pressure increases

- Respiration accelerates

- Sugar is released into blood

- Stress hormones increase

- Heart rate goes down

- Blood pressure decreases

- Respiration slows down

- Sugar is stored

- Immune activities increase

Autonomic Nervous System

So How can we turn off Our stress response?

Movement

Breathing

Focus

Home Practice

1 minute squat

100 Abdominal Tabs + 100 Intestinal Exercises

1 minute finger Nail Press and breathe

Next Class: Clarity of mind for better sleep, creativity, and productivity.

Week 4 Lesson 1

How We are using our energy?

Where the mind goes energy will follow

Work

Mind

Family

Netflix

Social

life

Clean House

Financial

How to accumulate energy

Mind

My Body

Home Practice

3 minutes Marching in Place

3 Minutes Accumulation Posture

3 minutes hands in front of chest

3 minutes hands in front of belly

Next Class: Slow Brain Waves Down

Week 4 Lesson 2

Our Connection

Mind

Glue

Body

Energy

Let's Review

Mind Energy Center

Emotional Energy Center

Physical Energy Center

Home Practice

5 minutes Shoulder Rotations

1 minute sound from chest

100 Abdominal taps

5 minutes energy meditation with hands

Next week

How to utilize mindfulness to achieve your goals

Week 5 Lesson 1

Let's Recap

Mind

Energy

Body

Computer Analogy

Software

Mind

Hardware

Physical Body

Power

Energy

User

Choice

Developing Our choice (Willpower)

Thought

Push Ups

Emotion

Is this good for me?

Example: Push Ups

I want to do push ups.

I will do push ups.

I will do push ups right now.

I will do 5 push ups right now.

I will do 6 push ups right now.

I will do 4 push ups right now.

(Thought)

(Desire)

Is this good for me?

Mind and Body Meet In Time and Space

I want to do push Ups.

Action

I will do Push Ups.

I will do Push Ups right now.

Do you like setting goals?

I will do 5 Push Ups right now.

I will do 6 Push Ups right now.

I will do 2 Push Ups right now.

Home Practice

10 minutes Journal + meditation on "What Do I want?"

I will do ____ Push Ups everyday.

Final Class

How to utilize mindfulness to achieve your goals Part II + Gift

Week 5 Lesson 2

Cup of energy

What DO I want?

energy

Low energy

What DO I want?

Finalizing Our Program together

Thank you

Survey

20min of home practice from The "Body&Brain Yoga Tai Chi" E-Book

Present

your ideas

1 hour

Managing stress with mindfulness

physical

wellbeing

Review

Some key concepts from previous sessions:

  • Bring the mind to the body
  • How? By Stimulating the body.
  • When you bring the mind to the body- how do you feel?

Self-Check

  • How do you feel on an average day?
  • What are some common things you notice?
  • What happens when you get stressed?

One tip to deal with stress

  • Who gets stress?
  • Do you always experience stress in the same way?
  • Do you feel more negatively affected by stress when your mind feels focused, or scattered?
  • Let's check our focus...

37.5 Degree Celsius

- supports Your Immunity

- Expedites Metabolism

- Boosts Your Energy

- Supports Organ Function

- Helps to Create Positive Emotions

36.5 Degree Celsius

Bringing the Mind Back to the present

Last time we practiced different ways of stimulating the body

Which one was most effective in bringing awareness back?

Thinking about the Body

Sweeping the Body

Tapping the Body

Full Body Tapping

  • The mind is attracted to stimulation.
  • Let's practice full body tapping for more focus power.
  • Afterward, let's check our balance again...

Using awareness for focus

and physical wellbeing

  • One of the ways that we can develop our awareness is by feeling heat.
  • Where do you feel heat? Which one do you think is healthier?

The Principle

Water Up

Cool

Open

Fire Down

Warm

Develop your awareness- 3 ways

  • Tapping
  • Abdominal (Intestine) Exercise
  • Stretching

Home Practice

  • 300 Times: Abdominal Squeezing Exercise
  • 300 Times: Tapping your core (Dahnjon)
  • 5-10 minutes: Easy Stretching

Emotional Wellbeing

How are you Today?

What do you notice from your body, emotions, and mind?

Let's Review Our Body

Mental Energy Center

Emotional Energy Center

Physical Energy Center

What do you usually do when you get emotional?

What happens when you're emotional?

Can you be really really upset when you breathe really really slowly?

Let's check our breath!

Stimulate the Breath

How?

Move your body!

What do we have within us?

Sympathetic

ParaSympathetic

Rest, Digest, & Heal

- Heart rate goes up

- Blood pressure increases

- Respiration accelerates

- Sugar is released into blood

- Stress hormones increase

- Heart rate goes down

- Blood pressure decreases

- Respiration slows down

- Sugar is stored

- Immune activities increase

Autonomic Nervous System

Practices to manage Emotion

  • Moving (Heating Up)
  • Tapping
  • Breathing

Daily Home Practice

5 Minutes Running

100 Lower Abdomen Taps

5 minutes Breathing with hands Chest to belly

Next Class: Practice to clear the mind

Mental Wellbeing

How We are using our energy?

Where the mind goes energy will follow

Mind

Work

Family

Netflix

Clean House

Financial

Social

life

How to accumulate energy

Mind

My Body

What do we have within us?

Sympathetic

ParaSympathetic

Rest, Digest, & Heal

- Heart rate goes up

- Blood pressure increases

- Respiration accelerates

- Sugar is released into blood

- Stress hormones increase

- Heart rate goes down

- Blood pressure decreases

- Respiration slows down

- Sugar is stored

- Immune activities increase

Autonomic Nervous System

Brainwaves

  • Beta: 14-30 Hz: Awake and Alert Consciousness
  • Alpha: 9-13 Hz: Relaxed and Conscious Awareness
  • Theta: 4-8 Hz: Deep relaxation and meditation
  • Delta: 1-3 Hz: Deep sleep

Brainwaves and mindfulness

During meditation, theta waves were most abundant in the frontal and middle parts of the brain.

"These types of waves likely originate from a relaxed attention that monitors our inner experiences. Here lies a significant difference between meditation and relaxing without any specific technique," emphasizes Lagopoulos.

"Previous studies have shown that theta waves indicate deep relaxation and occur more frequently in highly experienced meditation practitioners. The source is probably frontal parts of the brain, which are associated with monitoring of other mental processes."

"When we measure mental calm, these regions signal to lower parts of the brain, inducing the physical relaxation response that occurs during meditation."

Brain waves and meditation

Date: March 31, 2010

Source: The Norwegian University of Science and Technology (NTNU)

https://www.sciencedaily.com/releases/2010/03/100319210631.htm

Positive information changes the brain

"A recent review by Lynch et al. at the Royal College of Physicians of Ireland looked at 37 studies that had examined the effects of mantra in the general population on outcomes of anxiety, stress, depression, burnout, anger and psychological distress. The findings indicate that mantra meditation interventions may have beneficial effects on mental health in the general population."

Julie Lynch, Lucia Prihodova, Pádraic J. Dunne, Áine Carroll, Cathal Walsh, Geraldine McMahon, BarryWhite. 2018. Mantra meditation for mental health in the general population: A systematic review.European Journal of Integrative Medicine, Volume 23, October 2018, Pages 101-108. https://doi.org/10.1016/j.eujim.2018.09.010

from https://www.psychologytoday.com/us/blog/living-forward/201906/mantra-powerful-way-improve-your-well-being

Conscious vs Subconscious thought

How much of our mental activity is conscious?

Good information = a good diet for the mind

People say, "You are what you eat," but what about, "You are what you think (habitually)"?

Home Practice

3 minutes Marching in Place

3 Minutes Accumulation Posture

3 minutes breathing exercise

3 minutes energy meditation training

Next week: How to use Goals for mindfulness

Integrating

all 3

Let's Recap

Mind

Energy

Body

Computer Analogy

Software

Hardware

Mind

Physical Body

Power

Energy

User

Choice

Developing Our choice (Willpower)

Thought

Good idea!

Emotion

Power- I want it!

Resistance- it's hard...

Example: Push Ups

I want to do push ups.

I will do push ups.

I will do push ups right now.

I will do 5 push ups right now.

I will do 6 push ups right now.

I will do 4 push ups right now.

(Thought)

(Desire)

Is this good for me?

Mind and Body Meet In Time and Space

Action

Energy Moves into action

Taking action confirms intention

Thoughts & Emotions are not me, they are mine.

Do I manage my thoughts, or do they manage me?

Do I guide my emotions, or do they guide me?

Do I feel confident about using my body, or unsure?

Dynamic Meditation- 3 levels

Racing Thoughts can be an obstacle. Calm them with movement and rhythm

Emotions and strong feelings can make us tense, tired, and unimaginative. Let them flow with sound or free expression

Limiting information, often based on past experience, can stop us from believing in ourselves. Use positive messages

Creation happens when you truly choose

The real work is not just making it happen, it's in preparing yourself to choose with your 100%

Agree?

Disagree?

Let's Practice and see...

Home Practice

Meditation and Journal: What do I truly want, beyond the physical, emotional, and even mental?

How will i strengthen my willpower today?

For the Future

make stress relief self-care a part of your routine

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