Corinne Krill, M.A., e-ryt October 23, 2017 Introduction to Mindfulness A workshop for Parents, Educators & Staff OF TJhsst Corinne Krill, M.A., e-ryt October 23, 2017

What is mindfulness? Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. - Mindful Magazine, 2014 “The practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis” - Webster’s Dictionary

History of Mindfulness In 1979, Jon Kabat-Zinn recruited chronically ill patients not responding well to traditional treatments at University of Massachusetts He created an eight-week stress-reduction program, which we now call Mindfulness Based Stress Reduction (MBSR). Over 30 years of research how mindfulness based interventions improve mental and physical health. “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally,” says Kabat-Zinn. “It’s about knowing what is on your mind.”

Four Parts of mindfulness Paying Attention- through 5 senses On Purpose-Intentional quality that takes practice What’s Happening Now- This moment is a moving target-Attention moves With Curiosity- Without judging what’s happening Sounds easy, but when put together it can be challenging

Mindfulness Embodies Five Senses – using taste, touch, hearing, smell, sight brings us to present moment awareness Is innate- we are born with the ability to be mindful Is a practice- create new neuropathways in 90 seconds Practice together; Debrief practice

Benefits of Mindfulness Better focus and concentration Decreased stress and anxiety Improved impulse control Increased empathy and understanding of others Increased sense of calm Increased self control and regulation Ability to be present to life, self, and others

What Mindfulness is Not: Being still and quiet – that can often be a by-product, but that isn’t the goal always being happy & positive rigid control Isn’t a disciplinary tactic Isn’t only calmness and happiness Isn’t a silver bullet for everything that ails Isn’t the absence of thought Isn’t religious

Brain & Stress HAND MODEL OF THE BRAIN- F/F/F-

What happens in the brain with Mindfulness Prefrontal cortex: higher executive functions, problem solve, plan, see the big picture (respond) Limbic: vital functions of survival, aroused by stressors (react) Mindfulness activates the Prefrontal Cortex Practice #1

With Mindfulness, we learn to respond rather than react. Neuroscience MATters Negativity Bias Positive experiences are like Teflon; Negative Experiences are like Velcro -Rick Hanson “Hardwiring Happiness” 80% of our thoughts are negative 80% of our thoughts are repetitive Mirror Neurons Between stimulus and response there is a space. In that space lies our freedom and power to choose our response. In our response lies our growth and freedom.” -Victor Frankl With Mindfulness, we learn to respond rather than react.

Myths & Truths of adolescence Period to endure Hormones raging out of control Period of Immaturity Truths Incredible opportunity for growth- learn how brain changes Adolescent behavior is due to changes in the brain, not hormones Adolescence is a necessary period of change

The Teenage brain Rely more on their limbic system More sensitive to stressors Reactive or impulsive Focus on immediate rewards versus long term Engage in riskier activities, especially in groups of peers Attachment from parent to include peers to prepare for adulthood Brain is remodeling during adolescence (12-24 yrs); Brain is integrating Brain is fully developed at 25 yrs

ESSENCE in Adolescence Emotional Spark – more filled with passion; prepares them to leave home; Learning Mindfulness can help balance emotion Social Engagement- have membership with peer group; it is literally a situation of life & death for teens; brain stem/limbic system; best predictor in physical & mental health of life is supportive relationships Novelty-hardwired into brain; core of well-being is to push away from adults; risk- taking behavior is a real problem- need novelty even as adults to keep fresh & new Creative Explorations- ability to think out of the box is substantial -Brainstorm , Dan Siegel

Mindful parenting Listening with full attention Nonjudgmental acceptance of self and teen Emotional awareness of self and teen Self-regulation in the parenting relationship Compassion for self and teen Duncan, Coatsworth, & Greenberg (2009)

Resources Brainstorm by Dan Siegel The Teenage Brain: A Neuroscientist’s Survival Guide to Raising Adolescents and Young Adults by Frances E. Jensen https://greatergood.berkeley.edu/mindfulness http://marc.ucla.edu/mindful-meditations https://www.stopbreathethink.com/ https://www.calm.com/