1. WHAT IS MINDFULNESS? Mindfulness in Everyday Life Staff Leadership Summit 2013 Stephanie Bowlin, M.A.

2. Overview What is Mindfulness? –Definitions and Components –Myths Why would I want to be more mindful? How can I become more mindful?

3. A Mindlessness Inventory 1= Rarely; 2= Sometimes; 3= Often; 4= Very Often; 5= Most of the time Rate how often each of the following happens: I run on automatic without much awareness of what I’m doing I rush through things without being really attentive to them I get so focused on goals that I lose touch with what I’m doing right now I listen to someone with one ear, doing something else at the same time I become preoccupied with the future or the past I snack without being aware of the sensations while I’m eating I get lost in my thoughts and feelings My mind wanders off and I’m easily distracted I drive on “automatic pilot” without paying attention to what I’m doing I daydream or think of other things when doing chores such as cleaning or laundry I do several things at once rather than focusing on one thing at a time The Mindfulness Solution: Everyday Practices for Everyday Problems by Ronald D. Siegel

4. What Really Matters Take a few seconds to recall a moment you have really valued. Perhaps it was a special time with a loved one or a special experience in nature. Maybe it was a time that you held a child, hiked up a mountain, or supported a friend in need. Jot down what was happening at the time if you want. The Mindfulness Solution: Everyday Practices for Everyday Problems by Ronald D. Siegel

5. What is Mindfulness? An attitude or a way of relating/paying attention to the moment-to-moment experiences in life—it gives us insight into how our minds create unnecessary anguish  Observation or awareness of internal and external experiences in the present moment External Stimuli (sights, sounds, smells) Internal Stimuli (sensation, cognitions, emotions)  Qualities of acceptance, openness, non- judgment

6. Components of MINDFULNESS Observing the present moment Describing ongoing experience Non-reactivity to inner experience Acting with Awareness Non-judging of inner experience

7. Quotes on Mindfulness “Paying attention in a particular way—on purpose, in the present moment, and non- judgmentally.” (Kabat-Zinn, 1994) “…in Mindfulness practice, the focus of a person’s attention is opened to admit whatever enters experience, while at the same time, a stance of kindly curiosity allows the person to investigate whatever appears, without falling prey to automatic judgments or reactivity.” (Segal, Williams & Teasdale, 2002)

8. Mindfulness of your Senses Take a Moment to observe and be aware of your senses with openness and curiosity: –Sight –Touch –Sound –Taste –Smell

9. 3 minute Breathing Space –3 steps, 1 minute each: 1.Stop what you’re doing, observe what is present (thoughts, emotions, sensations, urges) Describing or Labeling may be helpful –“Sadness has arisen” or “worry thoughts are here” 2.Redirect attention to your breath Labeling or counting may help (e.g. inhale, exhale) 3.Expand attention to your body as a whole Notice any discomfort, tension, pain Practice acceptance of it, breathe with it Verbal self-encouragement (It’s okay to feel this) Penman, D. in Mindfulness in a Frantic World

10. Mindfulness Training –Formalized Training Mindfulness Based Stress Reduction, Mindfulness Based Cognitive Therapy Lengthened seated meditation (guided or non) –Mindfulness in Everyday Life Mindful movement while walking Mindfulness while washing dishes, interacting with others Mindful practices in 1-5 minutes

11. What do the scientists’ say? Self Regulation: Health Behaviors –Being in “tune” with your body, noticing symptoms before they turn into Disorders (e.g. eating healthy, exercising, not over-exerting) Changing the Stress Response in the Moment –Aware of emotions before they escalate, calm the nervous system (Panic, GAD, Addictive Behaviors: e.g. Binge Eating) –Preventive interventions for Depression –Related to increased wellbeing & stress reduction –Can help with disorders ranging from ADHD to Borderline Personality Disorder

12. Mindfulness and Physiological Functioning (Creswell, Myers, et al., 2009)

13. Mindfulness Exercise Mindfulness of the Breath Sharon Salzberg

14. Mindfulness Exercise Emotion Mindfulness

15. How do you typically cope with stress? Sometimes we cope effectively and behave in ways to help with stress: Exercise Eating healthy Problem Solve (pro/cons) Social Support Massage Other times we find ourselves driven to distraction and avoidance: Drinking, Drugs Over-eating Avoid Work—Over Work Avoid Socializing— Over socialize

16. How our minds create STRESS & why it is so hard to be MINDFUL Avoidance Suppression Distraction Denial Anxiety/Worry Future Focus Fantasizing Present Moment

17. Mindfulness Misconceptions 1.Mindfulness = Relaxation 2. Mindfulness will always result in immediate relief 3. Goal = Blank Mind 4. Mindfulness must be a separate practice in my life 5. Mindfulness will tell me what to do with my thoughts, emotions, and sensations or even when to adopt a mindfulness stance

18. Mindfulness Q/A My email: lynnebowlin@gmail.comlynnebowlin@gmail.com KU Psychological Clinic Mindfulness Skills Training: Mindfulness: Ongoing, Next Group is in April Advanced Mindfulness: Thursdays 5:00-6:30 in April 04/04/13-04/25/13 in Fraser 343 ($10) (785)864-4121 http://www.psych.ku.edu/psych_clinic/clinic/overview.s html