Introduction to Mindfulness - Dean Amory

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ecome more connected to yourself, to others and to the world around you increase self-awareness become less disturbed by and less reactive to unpleasant experiences learn the distinction between you and your thoughts have more direct contact with the world, rather than living through your thoughts learn that everything changes; that thoughts and feelings come and go like the weather have more balance, less emotional volatility experience more calm and peacefulness develop self-acceptance improve focus and concentration increase self-awareness reduce the impact and influence of stressful thoughts and feelings facilitate better relationships catch self-defeating behaviors, and substitute more effective ones become aware of self-defeating thought processes, and 'let them go' All of this boils down to 3 major benefits: improved performance, reduced stress, and greater satisfaction in work and life. 17
How Mindfulness affects mind and body Results of regular meditation: • increases activity in a number of brain regions, including those parts involved in learning and memory processes, emotion regulation and perspective taking; • improves psychological functions of attention, compassion and empathy; • activates the parasympathetic nervous system, calming the autonomic nervous system and decreasing cortical; • boosts the immune system; • improves medical conditions including type 2 diabetes, cardiovascular disease, asthma, premenstrual syndrome and chronic pain; and • improves psychological conditions such as anxiety, insomnia, phobias and eating disorders. 18
Page 3 and 4: Cover: meditating Shiva - Rishikesh
Page 5 and 6: “Peace comes from within. Do not
Page 7 and 8: Basic aspects: body, breath, though
Page 9 and 10: Mindful Movement 3.................
Page 11 and 12: Discussion.........................
Page 13 and 14: What is Mindfulness? Have you ever
Page 15 and 16: awareness, enhance emotional intell
Page 17: The ABC of Mindfulness A is for awa
Page 21 and 22: simplified environment, even in the
Page 23 and 24: wanders. This develops a degree of
Page 25 and 26: Making matters a bit more complicat
Page 27 and 28: Helping keep people resilient Numer
Page 29 and 30: themselves and others, and nearly 7
Page 31 and 32: fine - its just what brains do, but
Page 33 and 34: experience of transcendence. Rather
Page 35 and 36: How do these processes unfold toget
Page 37 and 38: This takes many forms. One track is
Page 39 and 40: Mindfulness and therapy Throughout
Page 41 and 42: difficult experience, and noticing
Page 43 and 44: Differences between Awareness, Cons
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Page 47 and 48: 3. Awareness Awareness is inherentl
Page 49 and 50: Sources: © Mindfulnet.org | create
Page 51 and 52: other hand, though, the way to unco
Page 53 and 54: cushion you can use one designed fo
Page 55 and 56: Feel it as it comes into your body
Page 57 and 58: occurred." I like to think of it as
Page 59 and 60: Mindfulness Meditation Therapy (MMT
Page 61 and 62: Dukkha Dukkha is a state of psychol
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Page 67 and 68: 5. Resolution The final step of MMT
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Mindfulness in the workplace How pr
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Benefits include improvements to ph
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Practising mindfulness helps coache
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Mindfulness Based Cognitive Therapy
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Long-term skills from MBCT Particip
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Stop trying to force pleasant feeli
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Everyday-life practice & coping: Th
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Mindfulness meditation Mindfulness
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Two primary stages in this practice
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5. Live your own truth. As a teenag
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Gradually the individual becomes tr
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counter the “mindless” state of
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Urges for substance use rarely last
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which required concentration. They
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Urge Surfing Summary Purpose To exp
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If we are guiding a client through
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- Prochaska, J. O., Diclemente, C.
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6. Ask people you trust to give you
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This technique involves no criticis
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"You can't stop the waves, but you
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Exercise 2: Mindfulness Meditation/
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Exercise 4: Visualization This exer
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Exercise 6: Mindful Movement Exerci
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Start with feet slightly apart and
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Mindful Movements 7 Stand with hand
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Exercise 7: Deora Core Elements of
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you have not really changed anythin
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naturally slow down and deepen, wit
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drawn into endless ruminations. The
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Exercise 6: Extended sitting medita
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9. As best you can, bring a quality
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9. Continue to scan the body, linge
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Learn from the teachers 1. Teaching
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Domain 1: Coverage, pacing and orga
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Domain 2: Relational skills Mindful
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Formal mindfulness practices offer
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participant’s expressed experienc
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The teacher conveys this through se
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All practices need to incorporate 3
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Raisin practice Key learning (featu
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our well-being; in particular the f
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the abdominal wall as you breathe i
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Elements to consider in guiding (fe
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3. Bring awareness to any urges you
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Thoughts and emotions - Relating to
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the present moment and the task at
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desire to change or control it. Not
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Examples of how this needs to be at
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e little explicit care given to wha
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2. Breath guidance: Helpful guidanc
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- This domain assesses the process
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1. Layer 1 - noticing sensations, t
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‘progression’ through the inqui
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o Confidence in the teaching proces
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(iv)leadership style which offers s
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179
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was for them to simply be in the pr
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experience, this was like looking a
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185
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not present”. It was agreed by ev
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Week three: Mindfulness creates a s
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Week 3 Today the group started with
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You are walking down the street and
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tandem with skills teaching to deal
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Week 4 When this session began, it
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A member responded to the above acc
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Week five: “emotions are messenge
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just somewhere else most of the tim
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Invited speaker - Frank Frank (aged
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Week Six: Knowing what sets me off,
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Week 6 We began with sitting medita
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energies that arise from our uncons
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energy to others and make it safe f
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215
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Week eight: Staying clean Agenda: -
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Finale The group ended with a 10 mi
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221
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- One of the major ones was discove
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Participant 2 How was the course he
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The day in Wicklow was hard, but he
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(4) Your work/study Before I was ob
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(2) Your relationship with others I
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How could the course have been more
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What was the most challenging aspec
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When is the right stage in recovery
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Participant 6 (part of the intervie
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However, when taken together with t
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worker or a counsellor. Six partici
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It is interesting to note that neit
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were encouraging and clearly indica
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themselves that the effect of tryin
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services. They did not exclude peop
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o The fifth week mindfulness of min
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There is no need to judge what happ
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lip. Wherever the breath tends to a
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Benefits of mindfulness of the body
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Meditation instruction: mindfulness
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3rd Week - Mindfulness of Emotions:
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The four are: Recognition: A basic
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doubt. Are any of these more common
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Sometimes thinking can be strong an
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stream to take up residence, albeit
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create a bias in how we see our exp
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maintain this state of mind after y
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Mindfulness in daily life As in med
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WISDOM Mindfulness coupled with con
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Why look behind you, you can't chan
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Introduction to Mindfulness - Dean Amory

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