1. Author: Jane Riffe, EdD, LICSW, LPC Family & Human Development Specialist Stress Less #2: “Mindfulness” is the Key!

2. Mindfulness = Relaxed attention Great news! We can re-wire our brains towards greater health & happiness! “The most powerful, and the most controllable stressor in the world is _ _ _ _ _ _ _ _ _ _ _ _.”

3. …the Human Mind.” Source: Michael Matteson & John Ivancevich, Controlling Work Stress- Effective Human Resource and Management Strategies.

4. Skill #2 Mindful Eating

5. A Taste of Mindfulness: Eating One Raisin Holding Seeing Touching Smelling Placing the raisin on your tongue Tasting Swallowing Following

6. Shifting out of Autopilot As you are eating: 1) Notice stress cues/body barometers 2) Shift and slow down into moment-to- moment awareness by practicing mindful breathing. 3) Pay attention to sensation. This will help you sense directly what foods are good for your body.

7. Trying to Suppress & Control Thoughts Doesn’t Work Exercise: Don’t think about a pink elephant.

8. “What you Resist, Persists” Attempting to control thoughts & feelings… Works for temporary short-term relief. Increases anxiety & anger. Worsens memory for important life events. Is hard work! Results in poorer quality of life.

9. What else can I do? Choose to notice sensations thoughts, or feelings. Shift to gentle acceptance. Practice daily tuning into mindful awareness.

10. Mindfulness Bell  Add a mindfulness bell to your computer. www.mindfulnessdc.org/mindfulclock.html When it chimes, bring your attention to the present moment and to your breath moving in and out.

11. Mindfulness in a nutshell “You can’t stop the waves, But you can learn to surf.” Dr. Jon Kabat-Zinn