1. Corinne Krill, M.A., e-ryt October 23, 2017
Introduction to Mindfulness A workshop for Parents, Educators & Staff OF TJhsst
Corinne Krill, M.A., e-ryt
October 23, 2017

2. What is mindfulness?
Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. - Mindful Magazine, 2014 “The practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis” - Webster’s Dictionary

3. History of Mindfulness
In 1979, Jon Kabat-Zinn recruited chronically ill patients not responding well to traditional treatments at University of Massachusetts
He created an eight-week stress-reduction program, which we now call Mindfulness Based Stress Reduction (MBSR).
Over 30 years of research how mindfulness based interventions improve mental and physical health.
“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally,” says Kabat-Zinn. “It’s about knowing what is on your mind.”

4. Four Parts of mindfulness
Paying Attention- through 5 senses
On Purpose-Intentional quality that takes practice
What’s Happening Now- This moment is a moving target-Attention moves
With Curiosity- Without judging what’s happening
Sounds easy, but when put together it can be challenging

5. Mindfulness
Embodies Five Senses – using taste, touch, hearing, smell, sight brings us to present moment awareness
Is innate- we are born with the ability to be mindful
Is a practice- create new neuropathways in 90 seconds
Practice together; Debrief practice

6. Benefits of Mindfulness
Better focus and concentration
Decreased stress and anxiety
Improved impulse control
Increased empathy and understanding of others
Increased sense of calm
Increased self control and regulation
Ability to be present to life, self, and others

7. What Mindfulness is Not:
Being still and quiet – that can often be a by-product, but that isn’t the goal
always being happy & positive
rigid control
Isn’t a disciplinary tactic
Isn’t only calmness and happiness
Isn’t a silver bullet for everything that ails
Isn’t the absence of thought
Isn’t religious

8. Brain & Stress
HAND MODEL OF THE BRAIN- F/F/F-

9. What happens in the brain with Mindfulness
Prefrontal cortex: higher executive functions, problem solve, plan, see the big picture (respond)
Limbic: vital functions of survival, aroused by stressors (react)
Mindfulness activates the Prefrontal Cortex
Practice #1

10. With Mindfulness, we learn to respond rather than react.
Neuroscience MATters
Negativity Bias
Positive experiences are like Teflon; Negative Experiences are like Velcro
-Rick Hanson “Hardwiring Happiness”
80% of our thoughts are negative
80% of our thoughts are repetitive
Mirror Neurons
Between stimulus and response there is a space. In that space lies our freedom and power to choose our response. In our response lies our growth and freedom.”
-Victor Frankl
With Mindfulness, we learn to respond rather than react.

11. Myths & Truths of adolescence
Period to endure
Hormones raging out of control
Period of Immaturity
Truths
Incredible opportunity for growth- learn how brain changes
Adolescent behavior is due to changes in the brain, not hormones
Adolescence is a necessary period of change

12. The Teenage brain Rely more on their limbic system
More sensitive to stressors
Reactive or impulsive
Focus on immediate rewards versus long term
Engage in riskier activities, especially in groups of peers
Attachment from parent to include peers to prepare for adulthood
Brain is remodeling during adolescence (12-24 yrs); Brain is integrating
Brain is fully developed at 25 yrs

13. ESSENCE in Adolescence
Emotional Spark – more filled with passion; prepares them to leave home; Learning Mindfulness can help balance emotion
Social Engagement- have membership with peer group; it is literally a situation of life & death for teens; brain stem/limbic system; best predictor in physical & mental health of life is supportive relationships
Novelty-hardwired into brain; core of well-being is to push away from adults; risk- taking behavior is a real problem- need novelty even as adults to keep fresh & new
Creative Explorations- ability to think out of the box is substantial Brainstorm , Dan Siegel

14. Mindful parenting Listening with full attention
Nonjudgmental acceptance of self and teen
Emotional awareness of self and teen
Self-regulation in the parenting relationship
Compassion for self and teen
Duncan, Coatsworth, & Greenberg (2009)

15. Resources Brainstorm by Dan Siegel
The Teenage Brain: A Neuroscientist’s Survival Guide to Raising Adolescents and Young Adults by Frances E. Jensen