Managing with Mindfulness - @Ei4Change
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Mindfulness is an integrative mind-body approach that helps you relate effectively with your experiences. It involves paying attention to thoughts, feelings and body sensations in ways that can raise awareness, help you manage difficult situations and create space for wise choices. Research into the effects of mindfulness is showing that it helps you sleep better, avoid depression, make more rational decisions …. and it changes the shape of your brain. This slideset looks what mindfulness is and what mindfulness is not. There are slides that look at the neuroscience of mindfulness, which is an exciting area of research that proves the biological basis for this management technique. This slide set is available as a series of Lightbulb Moments cards. These have been well received as a valuable resource in education, training and coaching. Lightbulb Moments are free to download from the Ei4Change website. http://goo.gl/qNc5qR
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Managing with Mindfulness - @Ei4Change
- 2. ”....paying attention on purpose, in the present moment, non-judgementally to the unfolding of experience moment by moment.’’ Mindfulness is.... Jon Kabat Zinn
- 3. Positive thinking A relaxation technique Going into a trance Trying to blank your mind A religion Group therapy Mindfulness is NOT
- 4. Breaking things, spilling things, clumsiness, accidents because of carelessness, inattention or thinking about something else. Failing to notice subtle or not-so-subtle feelings of physical discomfort, pain, tension etc. Listening to someone while doing something else at the same time. MindLESSness
- 5. Getting so focussed on goals that you lose touch with what you are doing right now. Forgetting someone’s name as soon as you hear it. Getting lost in your thoughts and feelings. Being preoccupied with the future or the past. Eating without being aware of eating. Having periods of time where you have difficulty remembering the details of what happened – running on autopilot. MindLESSness
- 6. Doing several things at once rather than focussing on one thing at a time. Reacting emotionally in certain ways – feeling that an emotion just “came out of nowhere”. Daydreaming or thinking of other things when doing chores. Allowing yourself to get distracted. MindLESSness
- 7. Learning through mindfulness to approach our experience in new ways Moment by moment non-judgmental awareness of body sensations, thoughts and emotions Formal meditation practice - bodyscan, mindful movement, sitting practice Informal practice - awareness of present moment experiences during daily life Coming to our Senses
- 9. Mindfulness at Work Recognise, slow down or stop automatic and habitual reactions. Cope better and respond more effectively to complex or difficult situations. Develop positive strategies for dealing with workplace stress and pressure.
- 10. Mindfulness at Work See situations more clearly. Enhance self-regulation. Become more creative. Improve task performance.
- 11. Mindful Leadership Authenticity through self-awareness - being true to beliefs, values and principles More effective in understanding and relating to others Motivates toward shared goals Reduces stress, anxiety and conflict Improves communication in the workplace
- 14. Neuroscience of Mindfulness The intention to clear the mind of thoughts increases activity in the attention association area
- 15. Neuroscience of Mindfulness Activity in the surrounding frontal cortex decreases
- 16. Neuroscience of Mindfulness Activity in the surrounding frontal cortex decreases
- 17. Neuroscience of Mindfulness Initial shift in right brain activity and then a decrease in activity in the orientation association area
- 18. Neuroscience of Mindfulness Activation of the hippocampus conveys emotional significance of the experience and imprints into long term memory
- 19. Neuroscience of Mindfulness Realignment of the amygdala from dealing with signals from the prefrontal cortex to signals from the hippocampus
- 20. Neuroscience of Mindfulness Actions on the hypothalamus and the amygdala modify the activity of the autonomic nervous system
- 21. Neuroscience of Mindfulness Activation of the parasympathetic nervous system followed by activation of the sympathetic nervous system
- 22. Neuroscience of Mindfulness Focus and memory Strengthens left prefrontal cortex increases white matter between prefrontal cortex and amygdala Self awareness Greater activation in the insula Realigned activity of amygdala Physiological effects, changes to breathing rate, heart rate and blood pressure
- 23. Mindfulness as an Adaptive Response Breath Body Mind Perspective ClarityChoice
- 24. Self Regulation of Attention Focus attention on breath Acknowledge current focus of attention Redirect attention to breath Attention wanders away from breath
- 25. Be consciously present - what’s going on around you? Work on a single task at any one time Slow down to speed up Recognise the importance of stress - respond wisely and appropriately rather than adding to the difficulty, as you perceive it, through habitual reactions Show gratitude and appreciation Develop humility – accept your limitations, appreciate others, rediscover a sense of wonder Tips for Developing Mindfulness
- 26. Managing with Mindfulness Deal with one thing at a time Accept the power of stress Be grateful and humble The great thing about Mindfulness Practice is that you can’t get it wrong
- 27. Emotional Intelligence eLearning Programmes Develop your Emotional Intelligence by enrolling on an Ei4Change online elearning course For more details visit courses.ei4change.info Use license code SLIDESHARE to get a 25% discount