Mindfulness for Health Dr. Nina Beaman CMA (AAMA)

Objectives 1. Describe research on the effectiveness of mindfulness on stress reduction 2. Experience mindfulness 3. Identify ways to apply to personal and professional life

What is mindfulness? Edward Chester Castillo Photo Courtesy of Emily Castillo

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. While mindfulness is something we all naturally possess, it’s more readily available to us when we practice on a daily basis. Whenever you bring awareness to what you’re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being mindful. And there’s growing research showing that when you train your brain to be mindful, you’re actually remodeling the physical structure of your brain. (www.mindfulness.org) Mindfulness defined

The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes. When might that be useful? How might that affect us? Do you think the average person/patient/healthcare professional practices mindfulness? Or mindfulness?

Value of mindfulness instead of mindFULness Mindfulness improves well-being. Increasing your capacity for mindfulness supports many attitudes that contribute to a satisfied life. Being mindful makes it easier to savor the pleasures in life as they occur, helps you become fully engaged in activities, and creates a greater capacity to deal with adverse events. By focusing on the here and now, many people who practice mindfulness find that they are less likely to get caught up in worries about the future or regrets over the past, are less preoccupied with concerns about success and self-esteem, and are better able to form deep connections with others. (Harvard Health)

Mindfulness improves physical health Mindfulness improves physical health. If greater well-being isn’t enough of an incentive, scientists have discovered that mindfulness techniques help improve physical health in a number of ways. Mindfulness can: help relieve stress, treat heart disease, lower blood pressure, reduce chronic pain, , improve sleep, and alleviate gastrointestinal difficulties. Mindfulness improves mental health. In recent years, psychotherapists have turned to mindfulness meditation as an important element in the treatment of a number of problems, including: depression, substance abuse, eating disorders, couples’ conflicts, anxiety disorders, and obsessive-compulsive disorder. (Harvard Health) Also

For example: How many of you spend most of your day looking downward For example: How many of you spend most of your day looking downward? Upwards? Chloe Michelle Rose Bolgiano, Photo Courtesy or Belinda Rose Bolgiano Gavin Schuknecht, Photo Courtesy of Mary Ruth Schuknecht

What neurobiology says:

When do we look? Up Down Children look up to you for answers Pets look up to you for support Supplicant pose for worship Selfies Down People who walk in traffic looking down at their cellphone Put your head down and focus Tuning out parents Not volunteering

Mindfulness 101 Charlotte Olivia Parker Bolgiano, Photo Courtesy of Belinda Rose Bolgiano Set aside time! Find a quiet place Observe the present moment as it is Let tangential thoughts move by and re-center Save judgments for later Breathe

Let’s scout out how it feels Aden B. Schuknecht, Photo Courtesy of Mary Ruth Schuknecht Cameron Glidewell, Photo Courtesy of Bonny Glidewell

Exercise Breathe Relax your body Like your body Become aware of your senses Put away cares Focus on the moment Let any intrusive thoughts move through Exercise

How do you feel? Photo Courtesy of Paulette McKernan

How can you apply this to your practice How can you apply this to your practice? Photo taken of Adelie penguins on Falkland Islands

How do you apply to yourself How do you apply to yourself? Nina Beaman, Photo courtesy of Marion Kanour

Objectives 1. Describe research on the effectiveness of mindfulness on stress reduction 2. Experience mindfulness 3. Identify ways to apply to personal and professional life

Dr. Nina Beaman CMA (AAMA) For more information Dr. Nina Beaman CMA (AAMA) Nina.Beaman@aspen.edu (434) 989 4856