1. Author: Jane Riffe, EdD, LICSW, LPC Family & Human Development Specialist WVU Extension Service Stress Less #3: “Mindfulness” is the Key!

2. Giving to others Caught in the “swirl” of Busy-ness? Losing the connection to ourselves can contribute to: Physical problems Emotional difficulties Spiritual emptiness

3. Filling Up Your Tank Restore your reserves by using mindfulness practices and a gentle accepting attitude toward yourself & others. Mindfulness is good medicine!

4. When Mindfulness Works Best When you have no control Things I can control vs. Things I cannot control “…Wisdom to know the difference.” AA Serenity Prayer

5.  When you can take action.  Action works when the source of pain, stress, or harm is outside yourself. One way to think about this: “When you can use your hands, feet, (and sometimes mouth) to reduce the stress.” What You Can Control

6. When the source of stress is inside yourself: from thoughts or feelings. “BETWEEN YOUR EARS” “When you can’t use your hands or feet to make it better.” Note: The mind will tell you that have control when you actually don’t. What You Cannot Control

7. Exercise: What You Can and Cannot Control

8. Stop the Tug of War with Your Thoughts & Emotions

9. Skill #3 “Thought surfing”

10. Learning to Surf Notice your barometers: urge to act or to move into self-blame. Visualize this emotion as a wave, ride that wave, surf it in your mind. Like all waves, the feeling or thought will peak and pass. Be curious about the ride!

11. “It will Peak and Pass.”,

12. “You can’t stop the waves, But you can learn to surf.” Dr. Jon Kabat-Zinn

13. Remember – no judging! Pay attention to your experience in a gentle, kind way. Learn to view your sensations and thoughts with compassion and kindness.

14. Start Small with Changes “If you always do what you have always done, you will always get what you have always gotten.” One new thing you are motivated to do based on today’s information?