Objectives
Define mindfulness
Discuss how mindfulness can be beneficial
Differentiate it from meditation
Explore the concepts of mindfulness
Identify Mindfulness Activities
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Mindfulness Live Webinar 4-13
1. Mindfulness and Relaxation
Presented by: Dr. Dawn-Elise Snipes
Executive Director, AllCEUs
Host: Counselor Toolbox
AllCEUs.com Unlimited CEUs and Specialty Certifications $59
2. Objectives
Define mindfulness
Discuss how mindfulness can be beneficial
Differentiate it from meditation
Explore the concepts of mindfulness
Identify Mindfulness Activities
3. Mindfulness
“Mindfulness” is the act of consciously focusing the
mind in the present moment without judgment and
without attachment to the moment.
Being aware of your current state (strengths and
vulnerabilities)
Emotionally
Mentally
Physically
Spiritually
4. Mindfulness vs. Meditation
Mindfulness everyday” is a way of living your eyes
wide open looking in the present, not the past or
the future.
“Meditation” is the practice of mindfulness while
sitting or standing quietly for a period of time.
Mindfulness does not require meditation.
“Mindful meditation” is the activity of paying
attention to something.
5. Transition from reacting to acting (Be proactive)
Look back over the day yesterday.
What stressful events could you have prevented?
If you had been aware (mindful) of your vulnerabilities, how might
you have conducted your day differently?
Makes more efficient and effective use of energy by
making the right decisions the first time. (Begin with the
end in mind. Acting in the Wise Mind)
How Can Mindfulness Help
Additional Worksheets, Videos, Resources and Coaching are available at DocSnipes.com
6. Encourages self-awareness and compassion
Seek first to understand yourself
What are you bringing to the mix
Then understand others
What are they bringing
It isn’t always all about you
Until it is
How Can Mindfulness Help
Additional Worksheets, Videos, Resources and Coaching are available at DocSnipes.com
7. Reduce inefficiency through planning and prioritizing
Maintain awareness to prevent or mitigate discomfort
Balance and renew your resources, energy, and health
to create a sustainable, long-term, effective lifestyle.
What do I need right now?
What options do I have to meet those needs in the
present, while still moving toward future goals?
How Can Mindfulness Help
Additional Worksheets, Videos, Resources and Coaching are available at DocSnipes.com
8. Beginners Mind
Each moment is a new beginning, a new and
unique moment in time
Progress not perfection
Improve the next moment
9. Opening and Focusing the Mind
Two types of practices: “opening the mind” and
“focusing the mind.”
Opening the mind is the practice of observing or
watching whatever comes into awareness
It is like watching a conveyor belt going by— noticing
what is going by, but not shutting off the belt to examine
objects more closely.
Opening the mind can be difficult, because it is so easy
to get caught up, becoming focused on a passing thought.
10. Opening and Focusing
Focusing the Mind
Focus attention on specific internal or external events.
Internal events include thoughts (including mantras),
feelings and sensations
External events might include objects outside of the self
like a leaf, painting, candle, sunrise or sunset, or even
kittens or children playing.
11. Observing or Becoming
Two stances one can take in practicing
mindfulness:
Getting distance by pulling back and watching
Moving forward and becoming “what is”
It is like the difference between sympathy and
empathy
Standing at the edge of a well
Observing yourself down in the well and watching,
observing how you feel and react
Climbing down in the well to be fully a part of that
experience.
12. Core Mindfulness
Additional Worksheets, Videos, Resources and Coaching are available at DocSnipes.com
Wise Mind
The logical
choice that
makes you as
happy as
possible
balancing wants
with the best
choice
Reasonable
Mind
Mind-Driven
Detective, Robot,
Scientist.
Provides logical
responses
Emotional
Mind
Heart-Driven
Provides responses
based on emotional
reactions:
Fear/Anger,
Sadness
13. Brief Summary
Opening or Focusing the Mind
In order to…
Observe or Become (one with the moment)
Noticing the Reasonable and Emotional Mind to
act in the Wise Mind.
Beginners Mind
Each moment is a new opportunity
14. Core Mindfulness
Wise Mind How Skills
Nonjudgmental: Observable, measurable
One mind: Focus on the task at hand. Clear your mind
of everything else
Do what works/Effectiveness
Note: Be compassionate
with yourself.
Additional Worksheets, Videos, Resources and Coaching are available at DocSnipes.com
15. Core Mindfulness
Wise Mind What Skills
Observe: Be a detective. Take in the whole situation.
What is going on (Big picture)?
What might I be missing?
How might someone else perceive this situation?
Describe: Name your experiences (Explore the emotional
mind)
This situation is…
I feel…
Participate: Be actively involved in the moment
What can I do to improve the next moment?
What is the best choice of action based upon my goals?
Additional Worksheets, Videos, Resources and Coaching are available at DocSnipes.com
16. Core Mindfulness
Things that get in the way of:
Observing
Adrenaline
Fear
Describing
Autopilot
Lack of words
Participating
Not knowing your destination
Fear of rejection
Fear of being wrong
Additional Worksheets, Videos, Resources and Coaching are available at DocSnipes.com
17. Core Mindfulness
Activity: Practice observing, describing and participating
Watch a sitcom or other television show. Find a scene where on
person has to make a choice.
Look back over your week. Identify one time you felt irritable and
practice the What skills.
Additional Worksheets, Videos, Resources and Coaching are available at DocSnipes.com
18. Mindfulness Activities
Body scan
Mindful Breathing
Mindful Observation
Specific object
Environmental awareness
Mindful awareness – Think before you act
Mindful appreciation: Notice 5 things in your day
that usually go unappreciated.
19. More Mindfulness Activities
4+4
4 Senses plus 4 stimuli: Sight, Sound, Touch, Smell
What are 4 things that I see
What are 4 things I am hearing
What are 4 things I am feeling
What are 4 things I can smell
Tactile Mindfulness
Pinch or ice cube
Helps tune in to how you deal with pain and what
emotions rise
20. More Mindfulness Activities
“I” and “You” Exercise
Pay attention to how often you use the word I in a
sentence
I feel
I am
I will etc…
Pay attention to how often you use the word “you”
In a blaming, directing or accusatory fashion
In an inquiring, compassionate fashion
21. More Mindfulness Activities
Cause and effect
Play out the story for everything that you do for a given
period of time
I got out of bed because…. The effect of this is…
Devil’s Advocate
Act as if you believe the opposite of what you believe
about something. Make a note of how you feel and
new perspectives you gain.
22. Relaxation
Relieving the mind and body of stress, tension,
anxiety and restoring equilibrium
Emotional
Increase pleasant cues in your environment
Sound: Music, birds, silence, waterfall,
Sights: Pictures, colors, organization, safety
Feel: Temperature, texture
Smell: Crisp air, aromatherapy
23. Relaxation
Cognitive
Don’t think…just be (meditation)
Guided Imagery
Reading something enjoyable/nonstressful
Learning a new hobby is often not relaxation in it’s
truest sense because it takes a fair amount of energy,
however, it does distract from other stressors
24. Relaxation
Physical—Relieve pain and muscular imbalances
and regulate bloodflow
Stretching
Massage
Hottub
Progressive muscular relaxation
Breath work
25. Relaxation
Social
Social environments that promote calm, tranquility and
happiness
Laughter is an excellent relaxation technique.
Extroverts may be more comfortable around a group of
people, interruptions are welcomed
Introverts may find a gathering of one or two others without
interruptions is optimal
“Judgers” do not like surprises and need to plan for the
event (the unknown or unpredictable is stressful)
“Perceivers” love surprises and prefer not to exert the
mental energy of planning everything out
26. Relaxation
Environmental
What makes an environment relaxing for you?
Colors
Sights
Light level
Temperature
Location
Sounds
Organization
27. Summary
Mindfulness involves increasing awareness of our
emotional, mental and physical selves
Mindfulness helps us develop an understanding of
external stimuli that influence ourselves
Relaxation is a technique used to restore equilibrium
after a period of stress
As clients increase self-awareness, they will be able to
Identify signs of distress earlier
Implement relaxation strategies to prevent upheaval
Learn their own stress triggers and effective interventions