Notes: mindfulness workshop

2 questions:

Mindfulness – peace and execise /activity

- How to regulate/manage my emotions

GOAL: SELF CARE AND CO-CARE our mental health/ self-regulate/ co-regulate; if it will affect you, it will
not affect you that much

There will always be negative emotions/ outside stress will always intrigues you,  but it will help you
navigate you/ will affect you lesser than before

*mind wandering means telling us something about our present moment/circumstances; not a
problem

*tummy ache due to stress then do deep breathing exercise to relax/calm the emotion (anxiety due
to threats)

Self-regulate vs. self-control= adapting vs. suppressing

Maria joannah guantero

Majo- in short

I am a senior ma-psych student, a course migrant, a registered nurse

At the same time working as a corporate secretary of a trucking services here in tagoloan, misamis
oriental

Self-regulation:

Non-judgmentally paying attention in the present moment (secular mindfulness)

Difficult and fun-theme that came out from the process

Difficult- imagine something you knew and reframe your mind that its new to you, but it’s fun observing
something common and figuring out that there are a lot of minute things – that’s fun and amazing

Difficult Making things slow, imagine a rollercoaster and making it slow, Autonomic, nature/habit
Part 2: body and the breath

Stimulus (internal or external) response (our sensory will create a story that our body understands)
*if it’s a threat, activates stress system for survival (fight, flight, flee)
*if it’s safe creative response (always equal to the stimulus)

Act:
- Exp. Were not met, napaasa?
- What happen first? “hala! Patay!” shocked
- What shall I do?  naguol/worried

Body memories:

- Body remodeling and re-pruning (cut the pso that you don’t like procrastination)
- Rehashing (narrative based on past)

Breathwork

-both voluntary and involuntary

2 types of activity:

Deep belly exercise-

Creative breathing-

Co- Regulation

- We are connected with each other (proximal= the closer, the stronger the connection)
- We can influence each other
- The others are extension of our selves
- Disconnection is the start of co-regulation
- Mirroring
- Our nervous system catches the narrative of nervous system of others (nataranta ang uban,
mataranta pud ka)
- There are moments that you cannot self-regulate but you will have the capacity to self-
regulate (TH be a bridge that assist them realize that they can use their own personal
resources to self-regulate) because at those moment nervous system perceive a great
threat so maybe we freeze but we have the capacity to solve our problem but not able to
reach it for the moment.
- The state of freeze  I am hopeless and helpless (a state of dysregulation)  have a
nonjudgmental curiosity and give compassion
- “BREATH IN AND OUT WITH ME” encouragement

During our role play, we were able to see that in life there were a lot of factors that may
overwhelm us that may dysregulate our mental health no and which may cause conflicts.
So here we were able to apply mindfulness in the situation. Through mindfulness we were able
to see a lot of factors that transpire the situation, we were also able to see that there are aspect
that can be change no (like open up your situation to the group, having a support person, there
are people who are available to help you academe and family/personal) --- and the beuty of m