1. An Introduction to Mindfulness Sophie Matthew

2. A brief experience of mindfulness

3. How was that? Was it nice or unpleasant? What did it feel like? What was going through your mind? Was anything different?

4. Mindfulness is when you: Live in the moment, notice what is happening and make choices in how you respond to your experience rather than being driven by habitual reactions. Birch, V. Living Well With Pain and Illness. P.55 Mindfulness is: intentional, experiential, non- judgemental Kabatt-zinn, J., Williams, M., Segal, Z., Teasdale, J The Mindful Way Through Depression. P. 48.

5. Key features of Mindfulness Awareness – (breath and body) – Pain is fluid, it is bearable in the moment Looking ‘at’ thoughts – I can’t cope, I will never be able to play with the children Choice – responding not reacting

6. Primary and secondary suffering Primary suffering The basic unpleasant sensations in any given moment Secondary suffering All the reactions to the unpleasant sensations – mentally, emotionally & physically

7. Secondary suffering BLOCKING Hardening against unpleasant sensations Restlessness Inablity to stop Addictions Food, cigarettes, alcohol, drugs, excessive talking, excessive working Anxiety Anger and irritability Denial Being in your ‘head’ not in your body Overly controlling DROWNING Feeling overwhelmed by unpleasant sensations Exhaustion Physical inactivity Giving up Lack of interest Being emotionally passive or dull Depression Self-pity Tendency to catastrophize Dominated by pain / illness withdrawal, isolation

8. Mindfulness leads to acceptance of primary suffering and a reduction in secondary suffering Letting go of resistance releases energy and time for noticing the pleasant Many clinical applications – endorsed by NICE for depression

9. Mindfulness is always possible COMING HOME TO THE BODY COMING BACK TO THE BREATH IT IS ALWAYS POSSIBLE TO BE MINDFUL AT ANY MOMENT, WHATEVER IS HAPPENING. Formal practice / daily life Mindful movements

10. www.breathworks-mindfulness.org.uk MINDFULNESS FOR HEALTH 8 week courses Online courses Meditations sophie100@blueyonder.co.uk