2. About this program Background & history Benefits of mindfulness Define Mindfulness Philosophy How to practice mindfulness Work applications

3. Background/History Over 2500 years old Secular practice based on Buddhism Taught in hundreds of hospitals. Used in corporations like Google, Ebay, Apple and Green Mountain Coffee Over a thousand peer-reviewed studies in medical journals on mindfulness

4. Benefits of Mindfulness Lowers anxiety Alleviates depression Reduces anger episodes Alleviates chronic pain Helps us get along better with others Helps you communicate better.

5. Define Mindfulness Translation of the word Sati: awareness, attention, remembering. Moment by moment awareness Includes non-judgment Definition: Awareness of the present moment with acceptance

6. Mindlessness Make a list of things we do mindlessly What are some of the drawbacks of doing things mindlessly?

7. Mindlessness Doing things on autopilot – – Forgetting names – – Forgetting where you parked – – Missing the moment: In the shower With children

8. Philosophy of Mindfulness Emphasis on awareness over thinking Dis-identification of thoughts Acceptance of what is and can’t be changed

9. Awareness vs. Thinking Descartes (1596-1650): “I think therefore I am.” Western culture idolizes the brain. We are our brains But thinking is one step removed from experience Rene Descartes

10. Dis-identification with Thoughts Thoughts are not facts Most thinking is repetitive and dysfunctional We are constantly judging, labeling, interpreting

11. You don’t have to believe everything you think

12. Acceptance/non judgment Fighting what is. A big part of living in the moment and a big part of mindfulness practice is accepting what is

13. Mindfulness story Why would someone want to think about washing the dishes instead of something else?

14. Mindfulness Benefits Mindfulness is a refuge from: – – Self loathing – – Striving – – Worry – – Anger

15. Be here now. This moment is the only moment you will ever experience. This moment. Right here and right now.

16. Mindfulness Practice Everyday Mindfulness Practice – – Be present in conversations, even small ones – – Notice sense perceptions more: your clothes, a comfortable chair, a pleasant smell – – Be mindful of nature, a breeze, a sunset – – Be mindful while eating, savor every bite – – Spend time with pets – – Listen to the silences

17. Mindfulness Practice Formal Mindfulness practice – – Mindfulness Meditation: Focusing on virtually anything that keeps your mind in the present moment (not lost in thoughts). – – Breath awareness – – Listening to sounds – – Thought watching

18. Mindfulness Exercise Close your eyes (optional) Take a couple of deep breaths. And then just focus on your normal breathing. Noticing the breaths coming in and out of the nose. If other things come to mind, just note what they are and return to thinking about the breath

19. Benefits of Formal Mindfulness Helps you relax when tense Helps you fall asleep Overcomes insomnia Reduces your startle reflex Increases ability to concentrate State changes vs. trait changes

20. Mindfulness helps you handle Strong Emotions Changing our relationship to thoughts & emotions Cultivating the gap between thoughts and actions. Notice the rising of anger Notice the urge to lash out. Notice the difference between feeling angry and expressing it.

21. Handling Emotions Next time someone gets angry at you try not getting angry back.

22. Work Applications of Mindfulness Better able to concentrate Handle emotional situations better Communicate better Work well with others

23. Better Able to Concentrate Mindfulness practice improves concentration Your not distracted by passing thoughts Less accidents Mindfulness practice gives you the strength to resist the urge to waste time

24. Handle Emotional Situations Better Staying calm in a crisis Watching your emotions. Choosing not to react Having empathy and compassion for others emotions by increasing your objectivity about it.

25. Listen better You just put things in a better way More aware of other people’s feelings Things don’t bug you as easily so it’s easier to communicate in a difficult situation because your never attacking. Self-referencing narrative vs. moment by moment Communicate Better & Get Along Better with Others

26. Review Awareness of the present moment with acceptance Around for a long time Dis-identification with thoughts Acceptance of what is

27. Review Everyday Mindfulness Practice – – Present in conversions – – Noticing the silences – – Come back to your senses Formal Mindfulness Meditation – – Breath awareness – – Listening to sound – – Thought watching

28. Review Mindfulness at work: – – Better Able to Concentrate – – Handle Emotional Situations Better – – Communicate Better/get along betters Try it out for yourself

29. Contact Info Jim Porter Company: StressStop.com Website: www.stressstop.com Phone: 800-367-1604 Email: jim@stressstop.com