Life skill of Mindfulness
MR.SATISH CHADHA
MBBS; MS; ECFMG (USA);
FRCS(UK); MRCO(UK); DRCO(UK):MHS(UK)
Clinical Lead Northampton shire DESP
INLPTA Certified Trainer in NLP
American Board-certified Trainer in Hypnosis
Mindfulness teacher : Meditation Coach &Mentor
Life skill of Mindfulness
What is Mindfulness?
5-minute Exercise
Mindfulness ?
NOT
1.
2.
3.
4.
5.
6.
To relax
A religion
A way to change your thoughts
Difficult
Easy
A way to not be concerned with future
anymore
7. Impossible to investigate scientifically
WHAT IS
MINDFULNESS?
Definition
“ Keeping one’s complete
attention to the experience on a
moment-to-moment basis
in an open and
non-judgmental way.”
Jon Kabat-Zinn
Mindfulness
• Jon Kabat Zinn (PhD)
• Professor of Medicine Emeritus
• Brought mindfulness into mainstream.
of medicine and society.
• Detached religious aspects.
• Developed MBSR.
MINDFULNESS
Integrated in clinical practice
Mindfulness-Based Stress Reduction (MBSR)
 Mindfulness-Based Cognitive Therapy (MBCT)
 Acceptance and Commitment Therapy (ACT)
 Dialectical Behavior Therapy (DBT)
Mindfulness-Based Eating Awareness Training
(MB-EAT)
MBSR
Session 1: Attention(for the present moment),the
now
Session 2: Automaticity, Automatic patterns and
reactivity
Session 3: Judgment
Session 4: Conflict / Acceptance
Session 5: Goals / Future (doing versus results)
Session 6: Compassion
Session 7: Ego / Identity
Session 8: Integration
MINDFULNESS
5 core components
1.Attention
2.Open awareness
3.Acceptance
4.No identification
5.Choice
MINDFULNESS
Practicing mindfulness
1.Attention
2.Open awareness
3.Acceptance
4.No identification
5.Choice
}
Prevented by
automatic patterns
MINDFULNESS
Practicing mindfulness
Extensive practice is needed:
 Body scan
 Breathing meditation
 (Small) daily practices
 Applying knowledge
THE NOW
The present moment
• Plays a fundamental role in
mindfulness.
• We are often not in the now.
• Where are we then?
THE NOW
The present moment
Future
Past
“Yesterday I…”
“I have to do…”
“ What if…”
THE NOW
The present moment
PAST
NOW
Future
THE NOW
The present moment
PAST
NOW
FUTURE
THE NOW
Thoughts…
• Are a powerful tool.
• Difficult to “turn off” when not needed
anymore.
• Disconnect us from the present moment.
• Can become problematic when believed
to be true.
ATTENTION
2 forces
1.The one which demands attention
Internal
EMOTION
THOUGHT
External
SOUND
2.The one which regulates
attention
TV
COMMERCIAL
MINDFULNESS
ATTENTION
Ways to deal with thoughts
Struggle
{
1. Suppression: Rebound
2. Distraction: Temporary
3. Challenging: In head :Thinking
ATTENTION
No struggle
Mindfully dealing with thoughts
{
1. Observe
2. Take less seriously
3. Let them pass
ATTENTION
Mindfully dealing with thoughts
• Focus attention to one point.
•
Point = An anchor.
• Return to this anchor.
ATTENTION
Mindfully dealing with thoughts
Thinking
Observing =
Detachment from
thoughts
Examples of Anchors
• Our breath
• Our body
Observing • An object
• A sound
• A smell
WHAT IS AUTOMATICITY?
Automatism
• Something we do that we are not aware of.
• Many behaviors are automatic.
• Examples: driving, eating, playing the piano,
making gestures, etc.
• Built through repetition.
AUTOMATIC BEHAVIOUR
Reactivity
SITUATION
Receiving a
snide
remark
AUTOMATIC
REACTION
AUTOMATIC BEHAVIOUR
Mindful Attention
SITUATION
MINDFUL
ATTENTION
REACTION
AUTOMATIC BEHAVIOUR
Mindful Attention
SITUATION
Receiving
a snide
remark
MINDFUL
ATTENTION
REACTION
I am getting angry
Shouting?
I feel tension in my chest
Staying calm?
I want to hurt the other
Walking away?
person
AUTOMATIC BEHAVIOUR
Mindful Attention
SITUATION
Receiving
a snide
remark
MINDFUL
ATTENTION
REACTION
I am getting angry
CONSCIOUS
I feel tension in my chest
CHOICE
I want to hurt the other
person
AUTOMATIC CYCLES
Cycles of feeling and thinking
EMOTIONS
SITUATION
THOUGHTS
AUTOMATIC CYCLES
Cycles of feeling and thinking
“I DON’T WANT TO
FEEL THIS WAY”
B A D EVALUATION
FRUSTR ATION
“
WHY DID I NOT
WORK HARDER?”
GUI LT
AUTOMATIC CYCLES
Leaving the cycle
1.Connect to the present moment.
(anchor)
2. Allow feelings to be present.
3. Notice when thinking takes over again.
4. Return to anchor.
AUTOMATIC
BEHAVIOUR
Mindfully dealing with thoughts
”• Point = An anchor.
• Focus attention to one point.
• Return to this anchor.
AUTOMATIC CYCLES
Cycles of feeling and thinking
EMOTIONS
Mindful
awareness
SITUATION
THOUGHTS
JUDGMENTS
COLOUR THE REALITY
A lens
 Judgments operate like a lens.
 Seeing the world through the lens of
judgments.
 The color of the lens is shaped by
beliefs.
 The lens influences our experience.
COLOURING REALITY
A lens
Beliefs / norms
Judgments
Reality
COLOURING REALITY
A lens
Beliefs:
crying is a sign
of weakness
Judgment
“I am weak”
Situation:
crying because
of pain
CREATING CONFLICTS
Mindfulness
Awareness
Judgment
CREATING CONFLICTS
Judgments create conflicts
WHAT I FEEL
JUDGMENT:
“BAD”
Conflict
HOW I SHOULD
FEEL
CREATING CONFLICTS
Mindfulness
Awareness
WHAT I FEEL
JUDGMENT:
“BAD”
HOW I SHOULD
FEEL
CREATING CONFLICTS
A mindful person…
• is aware that he is judging.
• is aware that his judgments and reality are two
different things.
• does not judge himself for judging.
• can “step out” of judgments by entering the
present moment again.
CREATING CONFLICTS
A mindful person…
Reality
IAA Model of
Mindfulness
Prof. Shauna Shapiro
IAA Model of
Mindfulness
Prof. Shauna Shapiro
IAA Model of
Mindfulness
IAA Model of
Mindfulness
IAA Model of
Mindfulness
IAA Model of
Mindfulness
IAA Model of
Mindfulness
Prof. Shauna Shapiro
Book: Good Morning, I Love You.
Mindfulness and Self-Compassion Practices to Rewire
Your Brain for Calm, Clarity, and Joy
MINDFULNESS
5 core components
1.Attention
2.Open awareness
3.Acceptance
4.No identification
5.Choice
Mindfulness
Practices
1.
2.
3.
4.
5.
6.
7.
Mindful breathing
Three minute breathing space meditation
Body scan (sitting or lying down )
Simple awareness of day to day activities
Mindful movements
Mindful eating
STOP: one minute breathing space
S.T.O.P.
• S: Stop. Whatever you're doing, just pause
momentarily.
• T: Take a breath. Re-connect with your breath.
The breath is an anchor to the present
moment.
• O: Observe. Notice what is happening. What is
happening inside you, and outside of you? ...
• P: Proceed. Continue doing what you were
doing.
5-4-3-2-1
Technique
It starts with
• Sitting comfortably
• Close your eyes and
• Taking a couple of deep breaths.
• In through your nose (count to 3),
• Out through your mouth
(to the count of 3).
5-4-3-2-1
Technique
Now open your eyes and look around you.
Name out loud:
• 5-things you can See
• 4-things you can Hear
• 3-things you can Feel (touch)
• 2- things you can Smell
• 1- thing you can Taste
It gets you to use all your five senses to
help you to get back to the present.
Take-Home Message
• Mindfulness is keeping one’s complete
attention to the experience (including
thoughts, sensations & feelings),on a moment
to moment basis, in an open and non
judgemental way.
• Keep in mind the process of IAA model
(Intention, Attention & Attitude).
Each Day
Remember To Breathe Consciously & Mindfully