Positive Emotions

▪ Love: is an emotion of strong affection and personal attachment

▪ Astonished: To fill with sudden wonder or amazement, affect with wonder

(Surprise)

▪ Appreciation: A favorable judgment

▪ Enthusiasm: A feeling of excitement, overflowing with eager enjoyment or

approval

▪ Vitality: an energetic style, a healthy capacity for vigorous activity

▪ Confidence: is generally described as a state of being certain either that a

hypothesis or prediction is correct or that a chosen course of action is the best or
most effective

▪ Gratitude: is a feeling, emotion or attitude in acknowledgment of a benefit that

one has received or will receive
Wheel of
Emotion
 Positive Emotions
▪ Patience: is the state of endurance under difficult circumstances, which can
mean persevering in the face of delay or provocation without acting on
annoyance/anger in a negative way; or exhibiting forbearance when under strain,
especially when faced with longer-term difficulties

▪ Trust: certainty about a person or situation

▪ Optimism: a tendency to take a favorable or hopeful view

 Negative Emotions
▪ Pride: is an inwardly directed emotion that carries two common meanings. With
a negative connotation, pride refers to an inflated sense of one's personal status or
accomplishments

▪ Self Pity: is the psychological state of mind of an individual in perceived

adverse situations who has not accepted the situation and does not have the
confidence nor ability to cope with it

▪ Anxiety: is a psychological and physiological state characterized by somatic,

emotional, cognitive, and behavioral components. It is the displeasing feeling of
fear and concern

▪ Resentment: is the experience of a negative emotion felt as a result of a real or

imagined wrong done

▪ Envy: occurs when a person lacks another's (perceived) superior quality,

achievement, or possession and either desires it or wishes that the other lacked it
 Negative Emotions
▪ Frustration: it arises from the perceived resistance to the fulfillment of
individual will. The greater the obstruction, and the greater the will, the more the
frustration is likely to be

▪ Denial: is a defense mechanism postulated by Sigmund Freud, in which a person

is faced with a fact that is too uncomfortable to accept and rejects it instead,
insisting that it is not true despite what may be overwhelming evidence

▪Offended: is to cause displeasure, wounded feelings, or repugnance in another

▪ Regret: is a negative conscious and emotional reaction to personal past acts and
behaviors. Regret is often expressed by the term "sorry

▪ Worry: is thoughts, images and emotions of a negative nature in which mental

attempts are made to avoid anticipated potential threats however Excessive worry
is the main component of generalized anxiety disorder

▪ Grief: is a multi-faceted response to loss, particularly to the loss of someone or

something to which a bond was formed
 Negative Emotions
Guilt: is the state of being responsible for the commission of an offense. It is
also a cognitive or an emotional experience that occurs when a person realizes
or believes—accurately or not—that he or she has violated a moral standard,
and bears significant responsibility for that violation

Depression: is a state of low mood and aversion to activity that can affect a
person's thoughts, behaviour, feelings and physical well-being. They may lose
interest in activities that once were pleasurable, experience loss of appetite or
overeating, or problems concentrating, remembering details or making
decisions

Jealousy: typically refers to the negative thoughts and feelings of insecurity,

fear, and anxiety over an anticipated loss of something that the person values,
particularly in reference to a human connection. Jealousy often consists of a
combination of presenting emotions such as anger, sadness, resentment and
disgust. It is not to be confused with envy
The Components of Emotion
• The Biology of Emotions
• Neurotransmitters and the Chemicals of Pleasure
• The “Happy” Brain
• Neuroplasticity
• The Genetics of Emotion
• The Happiness Set Point
• Do Our Genes Rule Our Emotional Lives?
The Dimensions of Emotional

Intelligence

1.Knowing one’s emotions

2.Handle interpersonal

relationships

3.Motivate oneself

4.Recognize emotions in other

 National Drivers

• Every Child Matters (2004)

• National Service Framework for Mental Health
(2004)
• Common Assessment Framework (2004)
• National Healthy Schools Status (2005)
• Ofsted Framework (2005)
• Social and Emotional Aspects of Learning
(2005-2007).
 Positive Psychology
Positive psychology is the new science of optimal human functioning: what
makes people happier, more productive and more successful.

It focuses on what works by studying human success rather than human

weakness or failure.

It was launched as a new discipline in 1998 by Martin Seligman, the then

president of the American Psychological Association.

It qualifies as a science because positive psychologists form hypotheses

and then test them with controlled experiments and longitudinal studies.

Positive psychology focuses on individuals, groups and communities.

 Three Levels of Happiness
1. Level one: The most immediate and direct state of happiness involves an
emotion or feeling like joy or pleasure. The feeling comes about because a
desired state is attained; there is not much cognition involved beyond the
recognition that the desired thing has happened. Such feelings are
transient.
2. Level two: When people say they are happy with their lives they usually
don’t mean that they are experiencing pleasure in their lives all the time.
Rather, they mean that on reflection on the balance sheet of pleasures and
pains, the balance is reasonably positive over the longterm. Level two
happiness is not so much concerned with pleasure and feelings as
judgements about the balance of feelings and can be summed up by terms
such as contentment and life satisfaction.
3. Level three: This state cannot be easily measured as it involves a broader
sense of happiness and perhaps can be summed up by Aristotle’s ideal of
the good life termed ‘eudaimonia’ which refers to a life in which the person
flourishes and fulfils their true potential.
(Nettle, 2005)
The Chemistry of Happiness
According to neuroscience every feeling we have is a ‘neuro-chemical
event’.

Danger, stress and anxiety trigger the release of adrenalin and cortisol.

These narrow your focus, sharpen your thinking and temporarily increase
your strength to enable you to run away fast.

Dopamine is the ‘motivation chemical’. Its release into the bloodstream is

energising, increases our ability to focus and motivates us to take action.

Serotonin is the ‘feel good’ chemical and is calming and rewarding.

 The Chemistry of Happiness (cont)

Endorphins are the body’s natural opiates. They control pain and
create pleasure. They are released every time you laugh, relax and
exercise.

They also create more bonding in the brain so they can make you
more intelligent. So when you choose to be happy you also
become more intelligent.

Happiness (and unhappiness) can be enhanced by our

own actions.

Interventions can be effective at any stage of the life course but the
greatest benefits occur in the childhood.
Broaden-and-Build Theory
Barbara Frederickson’s (2001) Broaden-and-Build theory of
positive emotions suggests that positive emotions,
enjoyment, happiness, joy, broaden one’s awareness and
encourage novel, varied and exploratory thoughts and
actions. Over time, this broadened behavioural repertoire
builds skills and resources.

For example, pleasant interactions with a stranger become

a supportive friendship.
 What Makes Us Happy?
Scientists suggest that, broadly speaking, the following
factors are associated with high levels of happiness or
satisfaction:
• positive relationships with family and friends
• rewarding work
• sufficient money
• physical activity
• sound sleep
• good diet
• engaging leisure
• religious or spiritual practices.
Wealth, fame, appearance and possessions are not
included in this list.
 Set Point of Happiness
A study by Lyubmirsky (2007) has demonstrated that our level of
happiness is made up of three main components:

1. set point – 50%

2. circumstances – 10%
3. intentional behaviours – 40%.

intentional
behaviours set point
 Building Happiness
• Increase positive emotions.

• Reduce the impact of negative emotions.

• Change the subject

(thinking about others rather than ourselves).

(Nettle, 2005)
The Happiness Programme
The aim of the programme is to teach children and young
people how to be happier:

• by increasing positive feelings and learning how to feel

more comfortable with the bad ones
• by learning that feeling good when things are bad is one
of the fastest ways to make circumstances improve
• by making small changes in the way they think and act,
and learning that these small changes can make a huge
difference to their happiness.
 Mindfulness
Stopping the gossip in your head involves taking a few
moments to become calm and concentrate on one’s
breathing. Practiced on a regular basis mindfulness can:

• improve attention skills

• increase resistance to disease
• build a stronger capacity to deal with the stress and
difficulties of life.
 Appreciative Inquiry
A key approach to change in positive psychology is
appreciative inquiry, originally developed by Professor
Cooperryder (2001). Appreciative inquiry is an approach to
change that involves thinking about what is working well in a
variety of situations and also appreciating the value of
something that has worked.
In the programme this process is referred to as ‘What Works
Well’: WWW
Every positive thought creates a channel in the brain. Lots
of positive thoughts create deeper, stronger channels that
make subsequent positive thoughts easier.
Wishing Others Well: WOW
One of the core principles of positive psychology is that ‘other
people matter’.
Relationships are central to most people. One of the strongest
findings in the happiness literature is that happy people have
closer relationships than less happy people and spend less time
alone.
Family and friends make people happy and happy people are more
likely to make friends.
The concept of an emotional bank account (Covey, 1989)
emphasises the idea that relationships are something that we
invest in. We can make deposits (things we do to build
relationships) and withdrawals (things we do that may harm
relationships).
 Appreciate the Positive
Included in Peterson and Seligman’s (2004) Classification of
Character Strengths and Virtues is the strength of
‘appreciation of beauty and excellence’.
Being able to recognise, be present and appreciate positive
experiences is something that some of us are just ‘better at’.
This, however, does not preclude the fact that those of us
who don’t naturally know how to appreciate the good things
in our lives, can’t learn to.

• Savouring involves consciously engaging in thoughts or

behaviours that increase the positive events or positive
feelings. We can savour a positive event before it
happens by being excited and looking forward to it and
we can savour the same event after it has happened by
remembering it.
 Appreciate the Positive (cont)

• Pleasant activity training helps individuals to avoid the

drawback of always thinking about tomorrow and the
tyranny of wanting. It involves writing down the things
that we enjoy doing and making a commitment to do
them more often.

• Active gratitude: a felt sense of wonder, thankfulness

and appreciation for life. This involves a focus on the
things an individual has rather than what they do not
have. The process of counting your blessings on a
regular basis somehow has the capacity to make them
multiply.
 Flow
Flow is a term coined by the Russian psychologist Dr Mihaly
Csikszentmihalyi (pronounced ‘cheeks sent me high’) that
refers to a state of optimal experience and involvement in an
activity during which we are performing at our best.

During flow individuals are completely involved in what they

are doing; our skill level matches the challenges of the task,
we are compelled to persist at what we are doing until we
get it right and we lose track of time.

Flow provides an important pathway to happiness.

 Growth and Fixed Mindset
Neuroscientists have discovered the ‘neuro-plasticity’ of the brain:
its capacity to grow and develop into old age. Carol Dweck (2006)
has introduced the concept of ‘cognitive fitness’ – the ability to
improve our brain and intelligence though developing a ‘growth
mindset’.
• A fixed mindset is based on the concept that our intelligence
and ability is set in stone.
• A growth mindset means that it is worth having a go and
persisting at challenges.

Emerging research indicates the positive link between physical

activity, brain health, cognition and memory. Thus we can improve
our ‘cognitive fitness’ by healthy eating, regular exercise and sleep,
and by experiencing positive emotions.
 Signature Strengths
Seligman (2003) identified twenty four signature (higher)
strengths which are associated with moral traits such as
integrity, valour and kindness. Building strengths and virtue
is not about learning and training but about discovery,
creation and ownership. Seligman writes that, ‘…positive
emotion leads to exploration which leads to mastery and
mastery leads not only to more positive emotion but also to
an individual’s signature strengths.’
Being able to put a name to what one does well is intriguing
and empowering.
 Goal Power
Goals are an important part of the growth mindset and are
an important way of using and building on signature
strengths.

‘A goal enables us to experience a sense of being while

doing.’
(Ben Tal-Shahar, 2007).

Csikszentmihalyi (1990) explains that having meaningful

goals and a clear sense of purpose is essential to attaining
flow and creating a better future.
Restructuring One’s Thinking
There are four key skills involved in restructuring one’s thinking.
1. The first step involves recognising the negative thoughts that flit
through one’s mind when one is feeling low. Seligman observes
that these thoughts can be pervasive and undermine one’s mood.
2. The second skill involves evaluating these thoughts. This means
recognising that the things you say to yourself may not be true.
3. The third skill is generating more accurate explanations.
4. The fourth skill is decatastrophising or stopping yourself planning
for the worst because doing this can be a drain on your energy
and ruin your mood.
(Seligman, 2003)
 A-B-C
Learned optimism is about thinking accurately about
challenges or adversities in a realistic and non-negative way.

• A stands for Adversity.

• B for Belief.
• C for Consequence.

Albert Ellis (1962)

 Think Good: Feel Good
‘Optimism, flow and happy memories are essential to
happiness.’
(Seligman, 2003)

‘Emotional memories depend on how an experience

concludes.’
(Frederickson, 2001)
Broaden and build theory
Introduction
• The Broaden-and-Build Theory, proposed by psychologist Barbara
Fredrickson, suggests that positive emotions serve to broaden
individuals' thought-action repertoires and build their enduring
personal resources. Unlike negative emotions, which often narrow
individuals' focus and prompt specific actions to address immediate
threats, positive emotions have a more expansive effect on cognition
and behavior.
Broadening
• Definition: Positive emotions broaden individuals' thought-action
repertoires
• Examples of positive emotions (joy, curiosity, gratitude)
• Effects: Open-mindedness, creativity, willingness to explore
Building
• Definition: Accumulation of broadened experiences builds enduring
personal resources
• Examples of personal resources (resilience, social connections,
psychological well-being)
• Effects: Coping with adversity, thriving in life domains
Research Evidence
• Studies supporting the Broaden-and-Build Theory
• Long-term benefits of positive emotions on physical health, mental
well-being, and life satisfaction
• Positive emotions as predictors of flourishing and optimal functioning
Implications and Conclusion
• Importance of fostering positive emotions
• Benefits for individuals, relationships, and societies
• Conclusion: Positive emotions contribute to human flourishing and
resilience, supporting the overarching goals of the Broaden-and-Build
Theory.
Why Gratitude
Matters in Health Care
THE GREATER GOOD SCIENCE CENTER AT UC BERKELEY

ggsc.berkeley.edu
What is Gratitude?
A recognition that…
◦ There’s goodness in our lives, gifts or benefits that we enjoy (and might often take for
granted).
◦ This goodness is often due to the actions of another person. When we’re grateful, we
recognize the intention and effort that went into those actions on our behalf, and the
benefits they gave us.
(Emmons, 2003 & 2007)
How Can
Gratitude Help
Us?
Over the past two
decades, studies have
consistently identified ◦ Gratefulness increases happiness and life satisfaction.
strong benefits of ◦ Grateful people are more resilient to stress.
gratitude for our ◦ Grateful people get along better with others.
minds, bodies, and ◦ Grateful people are less depressed.
relationships. ◦ Grateful people achieve more.
◦ Grateful people are more helpful and generous.
Gratitude Motivates
Gratitude motivates people to make positive changes in their lives and in the
world around them through feelings of:
◦ CONNECTEDNESS: Gratitude rewards us with a strong network of support and
encouragement, leading us to feel that we are capable of tackling big challenges.
◦ ELEVATION: Gratitude helps us feel inspired and uplifted, motivating us to become
healthier & more generous people and better & more productive workers.
◦ HUMILITY: Expressing gratitude forces us to recognize that our successes are due, at least
in part, to the actions of others.
◦ INDEBTEDNESS: Gratitude encourages us to recognize and reciprocate the good that
others have given us, thus ridding ourselves of psychological debts we carry.
Gratitude in
Health Care Settings
HOW GRATITUDE SUPPORTS THE HEALTH OF
PROVIDERS AND PATIENTS
Why Gratitude in Health Care?

“Gratitude is a vaccine, an
antitoxin, and an antiseptic.”
~ John Henry Jowett, 1863–1923
Gratitude and Health
Improves
◦ Sleep
◦ Tendency to exercise
◦ Cardiovascular health
◦ Adherence to medication
◦ Mood, optimism, hope
Reduces
◦ Substance abuse
◦ Fat intake
◦ Cortisol
◦ Blood pressure
◦ Suicidal thoughts
◦ Inflammation
◦ Perceived stress and depression in
health care providers
Gratitude Helps Patients
Study by Wong, Owen, Gabana & Gilman (2015):

Adults & college students receiving mental health counseling (for

depression/anxiety) were given these additional therapies:
◦ Group 1: Write 1 letter of gratitude to another person weekly for 3 weeks
◦ Group 2: Write about their deepest thoughts and feelings about stressful experiences
◦ Group 3: No writing activity

RESULTS:
◦ Group 1 reported significantly better mental health than the other groups 1 month after the
writing exercise ended, then again 3 months after
Gratitude Helps Patients
Study by Redwine et. al. (2016):

Patients with Stage B heart failure were studied:

◦ Took blood samples
◦ Measured heart rates
◦ 50% of study participants kept a daily gratitude journal

RESULTS:
◦ Those who kept gratitude journals showed fewer biological signs that their heart disease was
getting worse
◦ Showed healthier resting heart rate while journaling in the lab
Gratitude Helps Patients
Study by Huffman et al (2016):

Participants who had a recent acute coronary event

were asked to:
◦ Report on their levels of gratitude right afterwards,
and 3 & 6 months later
◦ Keep track of physical activity with step counters

RESULTS:
◦ Those who felt more grateful after their heart
problems engaged in more healthy behaviors and
reported better quality of life.
Gratitude Helps Patients
Study by Huffman et al (2014):

Patients with psychiatric problems were given 1 of 9

positive psychological exercises to do over 8 weeks,
including writing a gratitude letter and counting
blessings.

RESULTS:

◦ Patients reported less anxiety and depression than

those who received standard treatments.
◦ Patients reported the greatest benefit from the
gratitude exercises, especially the gratitude letter.
Gratitude in the Workplace
Surveys have found that:
◦ People are less likely to express thanks
at work than anyplace else
◦ 60% NEVER or very rarely thanked
anyone at work
◦ Only 10% expressed gratitude at work
on a given day
◦ 35% worried that expressing gratitude
would lead co-workers to take
advantage of them
Gratitude in the Workplace
Yet surveys also show that:
◦ Saying “thanks” at work makes people feel happier and hearing “thanks” made them
happier and more productive (by 50%!)
◦ Only 18% felt expressing gratitude made bosses seem weak; 93% said grateful bosses
were more likely to succeed
◦ In general, “Thank you” from a supervisor boosts self-worth and self-efficacy;
gratitude recipients become more trusting and more helpful
◦ According to the U.S. Department of Labor, the number one reason why people leave
their jobs is because they don’t feel appreciated.
Gratitude and Health Care Providers
43% of nurses and more than half of physicians say they have
struggled with BURNOUT.

Burnout is a complex state of being,

generally defined by:
◦ Emotional exhaustion
◦ cynicism and callous attitudes towards others
◦ a reduced ability to be effective in our jobs and
relationships.
Gratitude Helps Health Care Providers
Study by Cheng, Tsui & Lam (2015):

Health care providers twice weekly wrote down

things for which they were grateful.

RESULTS:

◦ Reductions in perceived stress (28%) and

depression (16%) in health care practitioners
◦ “Such positive effects can also lead to an
improvement in both productivity and quality of
patient services.”
Building a
Culture of Gratitude
LESSONS LEARNED FROM HEALTH CARE PARTNERS
Building a
Culture of
Gratitude

HARDWIRING
Efforts to foster gratitude are most effective when
GRATITUDE they are baked into organizational culture,
supporting individual practice while working
toward systemic change.
Building a
Culture of
Gratitude

VOLUNTARY
Expressions of gratitude and gratitude programs
PARTICIPATION as a whole should not be forced on employees.
Rather, gratitude needs to be fostered in a way
that respects staff time.
Building a
Culture of
Gratitude

MAINTAINING
AUTHENTICITY
Gratitude should be a practice that is encouraged
and allowed to grow organically.
Building a
Culture of
Gratitude

MAKING
Gratitude will thrive when it’s not just done as part of
GRATITUDE A discrete programs or at certain times of the year but is
YEAR-ROUND connected to other, year-round efforts to foster a
positive, caring culture.
ACTIVITY
Building a
Culture of
Gratitude

BUILDING A
Mindfulness techniques, training caregivers in the art
RESILIENCE of compassion, and engaging in campaigns to
TOOLKIT encourage kindness are all practices that, together with
gratitude, offer an array of tools that staff can use.
Want to
Practice More
Gratitude?
TRY THESE!

Find more at:

• ggia.berkeley.edu
 How it works:

o Register for a 10-Day Intensive or 21-

Want to Day Gratitude Challenge
Practice More o Receive a friendly, informative ping
from Thnx4 daily or every other day
Gratitude? inviting you to journal and
share your gratitude and rate your
day-to-day feelings.
TRY THIS! o Throughout the challenge, your
Thnx4 Insights page shows you how
you typically use gratitude and the
overall impact of your Gratitude
Register at: Challenge.
• Thnx4.org o Enjoy the benefits of strengthening
gratitude with Thnx4.
Thank You!
VISIT greatergood.berkeley.edu FOR MORE GREAT RESOURCES
 Meditation
1. An exercise of relaxing the body
2. Quieting the mind and awakening the spirit.
3. Encourages deepening of consciousness or awareness
4. Facilitates a deeper understanding of self and others.

Also referred as 'Dhyana'

 Meditation Today....

Meditation has been practiced since 1500 BCE

antiquity in numerous religious traditions, often
as part of the path towards enlightenment and
self-realization .
Meditation and Types
meditation techniques have been developed
and practiced over the years. Each has its
own specific techniques and skills that can be
learned.

Types
- Concentrative (common used)
- Receptive
- Reflective
- Generative
Concentrative Type
• Focused with mind.

• Practiced by focusing on the breadth, image,

objective or sound (mantra).

• Allows the mind to achieve clarity and

awareness.
Receptive Type
• Focused with the moment.

• Practiced by attentive to feelings, sensation,

thoughts, image, smell and experiences
without becoming involved in judgement or
reaction.

• Helps to gain calmer, clearer and more non-

reactive state of mind and being.
Reflective Type
• Focused with investigating an idea in a
systematic way.

• Uses disciplined thinking and analysis to

reflect upon a compelling
question, challenge, idea or project.

• Reflex on a phrase or inspiring idea.

• Brings wisdom and insight into all aspects

of our lives
 Generative Type
• Focused with consciously cultivating and
strengthening specific qualities such as Patients,
Love, Appreciation, Compassion, Humility,
Gratitude & Courage.

• Invite us to actively nurture these strengths of

character by thinking, speaking and acting as
though the quality is already fully present and
alive within us.
Meditation & Benefits

• Physical, Emotional, Psychological and

Spiritual benefits:

• Higher level of energy, Creativity and

Spontaneity, Low blood pressure, Increased
exercise tolerance, Better concentration,
Decrease stress- depression- anxiety,
craving for alcohol and cigarettes, Increase
job satisfaction, Better inter-personal
relationship.
Meditation and health

• There is no research that indicates

meditation is harmful or has negative effect
whether used alone or in conjunction with
conventional medicine.
Meditation and
College students.
• Helps in time management
• Assist with addiction
• Helps in mindful eating and body
satisfaction
• Athletic performance
• Stress reduction and sleep
• Academic performance
• Enhance immune system
• Developing a deeper sense of
compassion and forgiveness for others.
Meditation and Breath
• In meditative practices the breath is very
important because it is connected to both
mind and body.
• when relaxed settled or calm our breath
tends to be more slow deeper and regular.
• When Focusing the mind on the continuous
rhythm of inhalation and exhalation
provides a natural object of meditation.
• When focus your awareness on the breath
your mind becomes absorbed in the rhythm
of inhalation and exhalation.
• As a result your breathing will become
slow and deeper and the mind becomes
more peaceful and aware.
THE HEART OF MINDFUL LIVING:
AN APPROACH TO RESILIENCE
https://elishagoldstein.com/3-key-practices-for-calm-self-compassion-and-happiness/
OBJECTIVES

Describe Describe the foundations of mindfulness and how

they contribute to resilience.

Identify Identify core mindfulness practices and their

application in everyday life

Discuss practices that support well-being and

Discuss resilience
WHAT IS
MINDFULNESS?
ATTENTIONAL STABILITY
The stability of the body supports the stability of the mind.
 Attention
And, like this morning,
here the sun is shining,
the air smells good,
there’s just a gentle
breeze, and the fall
colors are brilliant, and
the dog’s happy and
he’s prancing along,
and as I am walking I
am aware of every, I am
aware of all of my five
senses (Goble et al, 2016).
 ▪ Mindfulness Based
Stress Reduction
(MBSR) (1979)
▪ Jon Kabat-Zinn,
PhD, University of
Mass Medical
MINDFULNESS Center
IN MEDICINE ▪ 8 weekly sessions;
2.5 hr plus day long
retreat
▪ Widely studied in
medicine and
behavioral health
 Open field
Awareness Awareness
of
of breathing of the body
awareness

Mindful Mindful
Yoga
eating movement
FOUNDATION
PRACTICES
Walking Loving
Compassion
meditation kindness

Attitudes of Insight
mindfulness Dialogue
FOCUSED ATTENTION PRACTICES
(CONCENTRATIVE) CREATE
STABILITY OF ATTENTION, BODY,
ANS, DECREASE MENTAL
PROLIFERATION (MIND-
WANDERING, RUMINATION),
CONCENTRATION ON OBJECT
(BREATH)
TO CULTIVATE MINDFULNESS:
OPEN MONITORING PRACTICES
(INSIGHT MEDITATION) THAT HAVE
NO OBJECT OF ATTENTIONAL
FOCUS BUT RATHER ARE RECEPTIVE
TO WHATEVER PHENOMENA
(PHYSICAL, MENTAL OR
EMOTIONAL) ARISE
REFLECTIVE MEDITATION
PRACTICES; CULTIVATION OF
QUALITIES LIKE LOVING-KINDNESS,
COMPASSION AND FORGIVENESS;
GRATITUDE, PATIENCE, ATTITUDES
OF MINDFULNESS
Way of navigating the 10,000 joys and
10,000 sorrows of human life. Resilience
is bolstered by cognitive flexibility.
http://www.curiositiesbydickens.com/perspective-is-everything-boat-land/
Mindfulness:
• Noticing our habits and reactions
• De-coupling the cue and
response, event and reaction
• Choosing the next step
DEFAULT NETWORK
Mental Models Reaction

Moral Distress Education Project

http://moraldistressproject.med.
uky.edu/
The number of people who admit
they feel “uncontrollable anger
toward another driver” has doubled
since 2005 (Washington Post,
9/1/13).
 HANNAH ELIZABETH GILMER

With permission: Officer L.B. Mixon GA Governor’s Safety Institute

Pause

Attentional stability WHAT’S IT

GOT TO DO
Perspective-taking WITH WELL-
BEING AND
Care and Connection
RESILIENCE?

Compassion (self)
MINDFULNESS PRACTICE AND WELL-BEING

Awaken from constraints of limiting views, default network, mental map, edge
states

Respond rather than react to stressors

Present for your life and with others

Align your outer life to your inner life – and live a life that is grounded in a
deep sense of meaning and purpose

Happiness (10%)
 BETWEEN STIMULUS AND
RESPONSE THERE IS A SPACE.
IN THAT SPACE IS OUR
POWER TO CHOOSE OUR
RESPONSE. IN OUR RESPONSE Viktor E. Frankl
LIES OUR GROWTH AND OUR
FREEDOM.
 WHAT IS
COMPASSION?

Compassion involves both the

heartfelt wish that others be free
from suffering and the readiness
to act on their behalf. It arises
from a deep sense of affection
for others. --Brooke Dodson-
Lavelle, Emory CBCT Instructor

Survival of the social

“Compassion meditation may shift habits of Ancient response to those with
becoming overly distressed when we whom we identify, kinship circle
encounter another’s pain,“ Helen Weng, assistant
professor of psychiatry, Osher Center for Integrative --Frans de Wall, Age of Empathy
Medicine.
https://news.wisc.edu/training-compassion-muscle-may-boost-
brains-resilience-to-others-suffering/
SELF-COMPASSION

▪ Kristin Neff, Self-Compassion: A

Healthier Way of Relating to Yourself
(2011).

▪ See ourselves clearly

▪ And make changes

▪ Because we care about ourselves

▪ And want to reach our full potential

B.J. Miller, MD
SELF-COMPASSION &
RESILIENCE…

▪ “This is why people are

relating to my story -- all of us
suffer heartache. All of us suffer
difficulties in our lives. And if
you say to yourself 'find a way,'
you'll make it through."
▪ Perspective-taking

▪ Self-Awareness & problem-

solving (respond vs react)
▪ E.I.: Manage difficult emotions
and difficulties
▪ Resource and stay – optimism
& grit
▪ Social connection; team

Diana Nyad
 THE G.R.A.C.E. MODEL
Gathering attention: focus, grounding, breathing, presence

Recalling intention: connection to vision and values; the

resource of motivation

Attuning to self /other: affective resonance [check-in],

self-compassion, awareness of our edges

Considering: what is helpful for the person, both expertise

and perspective taking

Engaging, then Ending, closure for yourself and patient

JOURNAL OF PALLIATIVE MEDICINE, Volume 16, Number 9, 2013, ª DOI:

10.1089/jpm.2013.0105 Rushton,C.H., Kaszniak, A. W., Halifax, J.S.
GATHER ATTENTION
▪ Create the space between stimulus and response
▪ Shift from autopilot or distraction to presence
▪ Breath
▪ Grounding

▪ Use senses
▪ How do you come back to presence?
RECALL INTENTION:
KINDNESS & COMPASSION
▪ The heartfelt wish that others be free of
suffering

▪ Practice – the intentional generation of

well-wishes

Wishing a mentor,

those dear to us, ourselves,

those with whom we have difficulty,

all persons

safety, health, happiness, ease,

freedom from suffering.

ATTUNE TO SELF/OTHERS:
MINDFUL CHECK-IN: BODY SCAN
▪ Sense into the body and notice what’s present:

▪ Breath – is it slow, fast, deep, shallow?

▪ Warm or cold? Alert or sleepy?

▪ Hungry or thirsty or satisfied?

▪ Hands clenched or open?

▪ Shoulders, neck tight or relaxed?

▪ Chest open or contracted?

▪ Facial muscles tight or soft?

▪ Notice other sensations in the body –

restlessness, heaviness, relaxation, numbness

▪ Allow the attention to sweep the body, gathering

a sense of the body as a whole

▪ The body breathing

▪ Ground by shifting awareness to contact of feet

with floor, body with seat, wall
CE: CONSIDER, ENGAGE, END
 WHAT IS
WELL-BEING?
WELL-BEING
IS A SKILL!

Wear Red Day 2/1/2019

 MINDFULNESS RESOURCES
Brantley, J. (2007). Calming your anxious mind. 2nd ed. Oakland: New Harbinger Publications.
Brantley, J. & Millstine, W. (2007). Five good minutes at work. Oakland: New Harbinger Publications.
Davidson, R.J. & Goleman, D. (2017). Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain,
and Body.
Epstein, R. (2017). Attending: Medicine, Mindfulness, and Humanity. New York: Scribner.
Farb, N.A., Segal, Z.V., Mayberg, H., Bean, J., McKeon, D., Fatima, Z, & Anderson, A.K. (2007). Attending to the
present: mindfulness meditation reveals distinct neural modes of self-reference. Soc Cogn Affect Neurosci
(2007) 2 (4): 313-322 first published online August 13, 2007 doi:10.1093/scan/nsm030
Halifax, J. (2018). Standing at the Edge: Finding Freedom Where Fear and Courage Meet. New York: Flatiron
Books.
Hayes, S. C. (2004). Acceptance and commitment therapy and the new behavior therapies: mindfulness,
acceptance, and relationship. New York: Guilford Press.
Kabat-Zinn, J. (2013). Full catastrophe living. Rev. and updated. New York: Bantam Books.
Kabat‐Zinn, J. (2003). Mindfulness‐based interventions in context: past, present, and future. Clinical
psychology: science and practice, 10(2), 144-156.
Ludwig, D. S. and J. Kabat-Zinn (2008). Mindfulness in medicine. JAMA 300(11): 1350-1352.
Neff, K. (2011). Self-Compassion: The proven power of being kind to yourself.
Salzberg, S. (1995). Loving-kindness: the revolutionary art of happiness. Boston: Shambhala.
Sheridan, C. (2016). The Mindful Nurse: Using the Power of Mindfulness and Compassion to Help you Thrive in
Your Work. Rivertime Press.
Siegel, D. J. (2007). Mindfulness training and neural integration: differentiation of distinct streams of awareness
and the cultivation of well-being. Social Cognitive and Affective Neuroscience, 2(4), 259-263.
Siegel, D. J. (2010). Mindsight: The new science of personal transformation. NY: Bantam Books.
MINDFULNESS RESOURCES
▪ Center for Mindfulness in Medicine, Health Care, and
Society. Department of Medicine, UMASS Medical School.
https://www.umassmed.edu/cfm/
▪ Center for Mindfulness. UC San Diego School of Medicine.
Department of Family Medicine and Public Health.
https://health.ucsd.edu/specialties/mindfulness/Pages/d
efault.aspx
▪ Cognitively Based Compassion Training. Emory-Tibet
Partnership and Science Initiative.
https://tibet.emory.edu/cognitively-based-compassion-
training/
▪ Center for Compassion and Altruism Research and
Education. Stanford Medicine. http://ccare.stanford.edu/
▪ http://elishagoldstein.com/videos/the-stop-practice/
▪ https://www.tarabrach.com/meditation-the-rain-of-self-
compassion/