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Conclusion

Resource

Pace, T. W., Negi, L. T., Adame, D. D., Cole, S. P., Sivilli, T. I., Brown, T. D., . . . Raison, C. L. (2009). Effect of compassion meditation on neuroendocrine, innate immune and behavioral responses to psychosocial stress. Psychoneuroendocrinology, 34(1), 87-98. doi:10.1016/j.psyneuen.2008.08.011

Connection

Resource

Begley, S. (2007). Train your mind, change your brain: How a new science reveals our extraordinary potential to transform ourselves. New York: Ballantine Books.

Connection

This research supports my plan because with meditation it can help me not become so stressed over certain situations. By working on being present and doing this practice it will help me not become as stressed as usual.

This research supports my plan because it goes to show that practicing meditation can change the way someone thinks and make them more compassionate towards others. In the study the monks who have practiced for many years were more concerned when they heard the screams. With meditation they were able to open their hearts to others.

With loving-kindness meditation and body scan practice I plan to be in the present and more compassionate towards others so that I can live a happier personal life and professional/socail life.

Independent Research

Limitations

Examples Continued

In the study Effect of Compassion Meditation on Neuroendocrine, Innate Immune and Behavioral Responses to Psychosocial Stress, they found that loving-kindness meditation decreases stress. They did a study that examined 61 adults and how compassion meditation effected them over 6 weeks. With compassion meditation stress-immune and behavioral responses can be decreased.

The limitation of my plan is keeping up with doing the practices. But I plan on fixing this by getting myself into a routine of doing practices. I am going to plan to do them every night before I go to bed. I also am going to do them in times where I get stressed or overwhelmed to calm me down.

In Class Research

In the book Train Your Mind Change Your Brain, by Sharon Begley, she states research that supports how mindfulness training can make someone more compassionate towards others.

Another example that I have noticed in myself is being calm while waiting. I am a very impatient person and do not like to wait. Previously I would get really antsy or even mad if I had to be somewhere but couldn't leave because I was waiting for someone else. When this happens now I just take a deep breathe and pay attention to my breathing to just stay calm and realize that its okay not to leave when I want to or that I might be a little late but it will be alright.

A study was done on monks that have practiced many hours of meditation and novices to see how compassion meditation effects brain activity. In the compassion meditation there would be a random scream through the headphones. After the study, the fMRI images showed that during the compassion meditation the brains showed activity in the regions that are responsible for emotions and positive emotions like being happy. When the screams were heard the monks showed a greater activity then in the neutral state. What this is suggesting is that when the brain is full of compassion, thoughts, and loving-kindness people are more worried about the suffering of others.

Mindfulness Strategies I Plan To Use

Examples of Mindfulness

Practice Plan And Rational

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An example that I have noticed in myself is while driving. A lot of the time while driving I can get competitive and not want people to get in front of me. I also feel like I am always in a rush to get somewhere and I catch myself speeding. After taking this class I have noticed that I am more calm on the road and not in a rush as much. Now when i catch myself feeling like I need to hurry I tell myself that i have time to get there and its better to be safe then sorry. I also let cars just pass me or go in front of me. I think about how they could be in a rush to get somewhere and ill hope for them to get there safe.

Brooke Murnane

  • Body Scan
  • This practice allows you to be aware and experience all the different body regions. In this practice it focuses on certain body parts and allows you to be present and focus on those parts that you normally don't think about. After this practice was introduced to me I practiced it a couple times but I plan to start at least doing it 4 times a week.
  • Loving-Kindness meditation
  • This is the practice of wishing yourself and others to be happy and content. When I first practiced this meditation it was very calming and felt really good to wish myself and others to be happy.

Thesis

I plan to practice several different mindfulness strategies so that i can live a happier personal life and professional/social life where I can be more present and understanding towards others.

http:loranegordon.com/yourhappinessway/wp-content/uploads/2014/09/body-and-mind.pn

Rationale

I want to achieve this outcome because a lot of the time I am stuck in the past or future. This often leads me to be stressed or worried about something. When this does occur i can feel the toll it takes on my body.

The reason I want to be more understanding is because sometimes I can be a little selfish and not think of others.

PL-312 Final

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