1. Dennis Marikis

2.  Many brain areas are involved in emotions  Limbic system Sapolsky(2004) and Damasio(2010)  Amygdala and sensitivity  Hippocampus erosion and stress.  Self protection and past memories

3. MicroVoltsMicroVolts Deep Sleep Border between conscious/unconscious; increased insight/spirituality Meditation, relaxed & peaceful Calm focused attention Active attention, directed focus Anxious Extreme anxiety, panic Loss of sense of self, robotic 0 4 8 12 16 20 24 28 32 Hertz Frequency

4. The term "mindfulness" has been used to refer to a psychological state of awareness, the practices that promote this awareness, a mode of processing information and a character trait. We define mindfulness as a moment-to-moment awareness of one's experience without judgment. In this sense, mindfulness is a state and not a trait. While it might be promoted by certain practices or activities, such as meditation, it is not equivalent to or synonymous with them.vid

6.  Pick up a raisin and hold it in the palm of your hand. Look at it. Examine it. Describe the raisin. What does it look like? What color is it? How would you describe the texture? Now, feel the raisin in the palm of your hand. What does it feel like against your skin? Pick it up with your other hand. What does it feel like in your fingers? Is it slimy? Rough? Smooth? Soft? Hard? Squeeze it softly. What do you feel? Smell the raisin. Describe how it smells. Put the raisin in your mouth, but do not eat it. What does it feel like on your tongue? What does the texture feel like now? How does it taste? How does the taste compare to the way it smelled? Move it around in your mouth and notice every aspect of the raisin. Bite the raisin and think about what you taste. Now how does the raisin feel in your mouth? Finish chewing and eat the raisin. How did it taste? Describe the experience of the raisin.

7.  This exercise is about cultivating awareness and beginning to learn to focus on the here-and-now. It is about being in the present moment and not missing out on it. Sometimes, much of our anxiety or fear is a result of focusing our thoughts on the future - or the past - and forgetting to be present here in this moment. Right here, in this very moment, those things may not need or deserve our attention.

8.  Helps relieve stress  Treats heart disease  Lowers blood pressure  Reduces chronic pain  Improves sleep  Alleviates gastrointestinal difficulties

9.  Depression  Substance abuse  Eating disorders  Couples’ conflicts  Anxiety disorders  Obsessive-compulsive disorder  PTSD

10. Pull shoulders back Drop your arms Rub your feet on the ground Keep your eyes open Find a focus point Put your hand on your stomach and chest Expand your tummy without pumping out your chest

11. Breathe through each portion of your body Notice the places your body touches the chair or floor All thoughts direct back to body awareness

12. Process the experience See how its application builds awareness and focus Resilience

13. Theta meditation is the quieting of the brain and body. It is the time that you let all your thoughts go and allow a relaxed quiet experienced No thoughts or worries Primary purpose is to de-stress and build tolerance Decreases blood pressure Increases frustration tolerance Introduces sleep brain waves

14. Practice practice practice Use cuing music or images Can also use progressive relaxation At least once a day for 15-20 minutes Make a tape or you can use my script or tape with audio stimulation Cue controlled