1. Training the mind for Optimal Performance
What I know now, that I wish I knew back then!
Heather Monro

8. 35degrees, 90% humidity
Every second day for up to 3 hours for 3 weeks prior to departure.
V. unpleasant; splashing sweat. Keeling over

9. Steve Sylvester
No ice jackets – but ice buckets, ice bras and ice bath.....

12. Psychological
“of, affecting, or arising in the mind; related to the mental and emotional state of a person”
Oxford Dictionaries Online

13. Mindfulness
Mindfulness is being in the moment, knowing we are in the moment, and knowing what is happening in the moment, both around us and within our own mind.
It is a faculty that remains dormant if neglected, which is the case with most people. If developed, it leads to a limitless development of our human potential.
Mindfulness Association

15. Mindfulness
“A form of mental activity that trains the mind....to pay attention to ones own attention.”
“Mindfulness requires paying attention to the present moment from a stance that is nonjudgmental and nonreactive.”
Dan Siegel

16. Mindfulness is not... emptying the mind
doing nothing when something needs to be done  
negating the past / not thinking about the future  
synonymous with meditation  
Think of it more as...mind gym!
“Bhavana” – development through mental training

17. Benefits.... Focus, concentration, attention Bigger picture awareness
Creative Thinking
Ability to respond productively from mistakes and learning
Ability to focus on what matters
Resilience
Self Awareness & Self Management
Relating to and awareness of others
Wellbeing / stress reduction

18. The science.... Neuroplasticity
“The greatest insight for modern neuroscience in the last decade.” Richard Davidson, 2011
Lifelong ability of brain to re-organise itself in response to experience
Where we focus our attention changes the structure of the brain.

19. The science.... Changes observed as a result of mindfulness practice..
Thickening in pre-frontal cortex areas associated with...
Attention, internal awareness, sensory processing, positive emotions, emotional balance, response flexibility, fear modulation, bodily regulation, attuned communication.
“Approach state” - resilience
Areas associated with learning and memory
Reduced grey-matter in amygdala?
Increase in gamma waves - whole brain integration – wellbeing
Genetic Regulation –patterns laid down involuntarily

20. Mindfulness Practice....
Changes observed as a result of mindfulness practice..
1-2 weeks benefits start to emerge
8 weeks of daily practice (approx. 15 mins) lasting changes
Neuroplasticity is enhanced by
1) focussed attention (mindfulness practice)
2) aerobic exercise
3) novelty – changing habitual patterns

21. Mindfulness and results....
“When you are pre-occupied with end results you pull yourself from the present into an imagined, usually fearful future.....only in the present can you hammer out real achievement performance with anxiety about results is far inferior to performance in a state of calmness” Bhagavad Gita ca.1500 BC

22. Resources.... heather@brightspacethinking.co.uk Books
Williams, M. and Penman, D. (2011) Mindfulness: A practical guide to finding peace in a frantic world.
(with CD of guided practices)
Kabat-Zinn, J. (1994) Wherever You Go, There you are: Mindfulness Mediation for Everyday Life   
YouTube videos;
Jon Kabat-Zinn – Introduction to Mindfulness
Sara Lazar TedEx Cambridge talk - Neuroscience
Apps;
 Headspace – meditation app “A gym membership for the mind” –