1. Mindfulness in Advising
June 13th 2012
Mindfulness in Advising
Trish Minor
Based on the work of Jon Kabat-Zinn
UCAN Advise the Advisor series

2. Topics What is mindfulness and why do we “do” it? Recent research
April 5, 2019
Topics
What is mindfulness and why do we “do” it?
Recent research
Some practices

3. What is mindfulness? How do we “do” it?
April 5, 2019
What is mindfulness?
The practice of maintaining moment-to-moment, non-judgmental awareness . The practice of bringing skillful attention to both our inner and outer worlds.
How do we “do” it?
By using the breath as an anchor for our attention, in order to be fully centred in the present. The breath rivets our attention to the present moment.

4. April 5, 2019
Why do we do it?
“By holding awareness of the breath as a touchstone, it allows us to develop clarity, to see more fully what our reactions and responses are, to more consciously live our lives.” (Jon Kabat-Zinn 1990).

5. How does it work? And now, the Amazing, Self-Transforming Brain!
April 5, 2019
How does it work?
And now, the Amazing, Self-Transforming Brain!
What happens in your mind, changes your brain
Regular meditation:
Lifts mood, increases attention and feelings of compassion/empathy, decreases stress-related hormones, strengthens the immune system, and often helps numerous other conditions including insomnia, anxiety, phobias etc.

6. Why breathing is powerful
April 5, 2019
Why breathing is powerful
“Fight or flight” system –
Sympathetic Nervous System
“Rest and digest” system – Parasympathetic Nervous System
(the fire department of the body). This system calms and relaxes the body. There are many ways to activate it, including mindful breathing (belly breathing).

7. Relax….it’s good for you
April 5, 2019
Relax….it’s good for you
Relax your tongue, eyes, jaw muscles and shoulders/neck.
Feel and visualize tension draining out of your body and into the earth.
Run warm water over your hands.
Scan your body for areas that are tense, and relax them.
video on Diaphragmatic Breathing

8. We’ve all practiced mindfulness
April 5, 2019
We’ve all practiced mindfulness
Mindfulness meditation - simple but not easy!
Sitting Mindfulness Meditation Practice with Zen counting

9. April 5, 2019
If you’ve only got:
2 minutes: do belly breathing (diaphragmatic breathing) for at least 2 min. Count or just focus on the breath.
60 seconds: scan your body from head to toe, noticing which parts are tensed, and consciously relax them. Feel the tension melting away.
15 seconds: take a deep, BIG breath in, hold it for a couple seconds, and then slowly exhale. If your office neighbours are cool, sigh or make a sound like a kettle whistling.
Or challenge yourself to be mindful for one minute of every hour

10. There’s no wrong way to be mindful, and no moment that isn’t available
April 5, 2019
There’s no wrong way to be mindful, and no moment that isn’t available
When we find ourselves feeling tossed about by the stresses and emotions of daily life, when we feel overwhelmed or anxious, when we feel attached to past memories or drawn to future daydreams, we can always reconnect with the breath, and the opportunity to be mindful, asking “am I here now?”

11. Resources Meditations/Exercises: Books:
April 5, 2019
Resources
Books:
“Buddha’s Brain: the practical neuroscience of happiness, love & wisdom” (Rick Hanson & Richard Mendius)
everything by Jon Kabat-Zinn especially “Full Catastrophe Living”
Meditations/Exercises:
Attitudes of Mindfulness Meditation:
Body scan meditation:
Mindfulness Meditation:
Yoga Nidra for sleep: