Mindfulness  

 Eva  Giedt    PMH  NP-­‐BC  
Licensed  Psychotherapy   Provider  for  Wellness  Corp.  serving   MIIS  employees/students  (6   sessions  no  cost)  
www.EvaGiedt.com  831.236.7110

Session 1: Introduction to Mindfulness to reduce stress. •  Mindfulness is well documented to reduce the symptoms of stress. This 1 hour session will introduce mindfulness and give participants a brief experience of mindfulness using awareness of breath and body sensation. •  Awareness of breath and awareness of body sensations practices.

       Mindfulness  is  paying  attention  in    a    particular  way:    

– intentionally   – to  the  present  moment   – and  non-­‐judgmentally  

Mindfulness  Books  by  Jon  Kabat-­‐Zinn  

How can Mindfulness reduce Stress?

• Helps  us  to  look  at  perceptions,   thoughts,  and  emotions  in  a  new   way  with  less  struggle   • Influences  positive  physical  &   psychological  changes     • View  situations  with  more   clarity  &  be  less  reactive   • Slow  down,  do  one  thing  at  a   time  with  close  attention  

Mindful Awareness gives us choice
Without Mindfulness: •  We React •  Fight or Flight With Mindfulness: •  We Respond •  Is this really a threat? •  What is really true?

Mindful Awareness of Breath & Awareness of Body Sensations
Informal Practice: 1. 10 minutes per day. Can be broken up into shorter segments. 2. Become aware of your feet on the Ground 3. Pause and become aware of Breathing 4. Feel your whole Body 5. Resume your Activity with mindfulness

Stop-­‐Take  a  few  breaths-­‐Observe-­‐Proceed  
 
   

www.EvaGiedt.com                                                                    If  you  want  more:  
 

  •  CHOMP  8  week  class  Thurs  evenings  3   times  per  year  Ryan  Ranch  $175   •  Private  individual  or  group  sessions  in   Monterey  office   •  6  private  sessions  no  cost  for  stress  with   Wellness  Corporation  plan  
»                                                                                                                                       

Session 2: Mindful Living Practices mindful eating mindfulness at work •  Bringing mindfulness into our daily lives is rewarding. In this 1 hour session, participants will learn simple mindfulness practices for the workplace including mindful eating.

Sensing Your Body Exercise: Do this daily
•  Slow down and begin noticing the sensations of your body. •  Bring your awareness to your body. Listen to the sensations. •  Start at your feet and gradually move awareness upwards until you feel your whole body. Get to know your body and the hunger signals.

Mindful Eating Practice
•  •  •  •  •  Note the hunger scale and the mood. Did you eat when you were hungry? Did you eat what your body wanted? Did you stop when you had enough? Did you eat without distractions and without hiding? •  Did you eat with enjoyment? •  Bring an open, curious, non judgmental attitude to this practice.

Mindfulness at Work

• .

The Mindful Workplace
Studies showing benefits: •  Reduced cost of absenteeism/turnover •  Improved concentration, memory, ability to learn •  Improved productivity •  Enhanced employer/employee/client relationships •  Enhanced employee job satisfaction •  Reduced stress and stress symptoms

Mindful Leadership
A mindful leader leads from a position of mindful awareness by knowing how to respond with awareness instead of reaction and how to make everyone on the team feel recognized, affirmed, and valued.

Ways to Reduce Stress During the Workday
•  Take a few minutes in the morning to be quiet, notice nature, walk, breathe •  S-T-O-P periodically •  Use everyday “cues” to center •  Take a few minutes of silence at lunch •  Close your door •  Notice your body sensations especially at sitting at computer

Ways to Reduce Work Stress continued:
•  Catch yourself rushing and S-T-O-P •  At end of day review what accomplished and create list for tomorrow. Congrats and you are done! •  When you get home change out of work clothes and connect with people, pets, your home.

Mindfulness at Work
•  Shift your perspective from one of being done in by your job to one of knowing what you are doing and choosing to do it. •  Work becomes a vehicle to learn and grow even with the obstacles and difficulties.
Kabat-Zinn

www.EvaGiedt.com If you want more…

• CHOMP  8  week  class  Thurs   evenings  3  times  per  year  Ryan   Ranch  $175   • Private  individual  or  group  sessions   in  Monterey  office   • 6  private  sessions  no  cost  for  stress   with  Wellness  Corporation  plan  

Mindfulness  
Eva  Giedt    PMH  NP-­‐BC   Licensed  Psychotherapy  

Session 3: Mindfulness in relationships Conscious communication
•  Mindfulness can improve our relationships by helping us to be more present, empathetic, and free of reactivity. •  In this 1 hour session participants will experience a meditation to help bring mindfulness into your relationships

Communication Styles
•  Direct Aggression:
bossy, arrogant, bulldozing, intolerant, opinionated, overbearing

•  Indirect Aggression:
sarcastic, deceiving, ambiguous, insinuating, manipulative, and guilt-inducing

•  Submissive/Passive/Avoidant:
complaining, helpless, passive, indecisive, apologetic

•  Assertive:
direct, honest, accepting, responsible, and spontaneous

Mindful Relationship Practices
• 

Listening Awareness: Notice when you are paying attention to others as well as when you are not. Patterns of Communication Awareness: Notice your patterns of passivity, avoidance, or direct or indirect aggression in daily interactions at work and at home.

• 

Effective Assertive Communication “I” Statements
•  •  •  •  •  •  indicates ownership does not attribute blame focuses on behavior identifies the effect of behavior is direct and honest contributes to the growth of relationship

Strong "I" statements have three specific elements:
•  Behavior •  Feeling •  Tangible effect (consequence to you) •  Example: "I feel frustrated when you are late for meetings. I don't like having to repeat information."

The Mindful Observer
•  With mindfulness we have ability to observe our thoughts and feelings and not identify with them. •  Without an observer (mindless) we believe our habits of thought and feeling, we lose our freedom to interact and use default styles. •  With an observer (mindful) we increase our ability to be present, listen, connect, and to communicate effectively.  

Mindful Relationship
•  First cultivate awareness of self and become mindful observer •  See the other person & situation with clarity. Listen and suspend judgment. Context. •  Choose the most effective assertive response •  Take effective action •  S - T - O - P Stop-Take a few breaths-Observe-Proceed

Conscious Relationship
•  Describe the communication difficulty •  What did you really want from the person or situation? What did you actually get? •  What did the other person(s) want? What did they actually get? •  How did you feel during and after this time? •  Have you resolved this issue yet? How?

Follow the Three R’s
•  Respect for Self •  Respect for others •  Responsibility for all your actions
Instructions for Life HH Dalai Lama

Light the candle of awareness in your heart, and your whole being will radiate compassion.
Buddha

Mindful Communication Recap
1.  Other people can be a source of stress in our lives 2.  Passive or aggressive default patterns in our relationships 3.  Develop mindful observer without identifying with patterns of thought and feeling 4.  Using connectedness to discover new perspectives 5.  Listening actively and suspending judgement 6.  Expanding the field of awareness to include the context 7.  Learning to assert/act mindfully

www.EvaGiedt.com If you want more…

CHOMP  8  week  class  Thurs  evenings  3  times   per  year  Ryan  Ranch  $175     Private  individual  or  group  sessions  in   Monterey  office.  www.EvaGiedt.com.   831.236.7110       6  private  sessions  at  no  cost  for  stress  or   other  difficulty    Employees  and  students  on   Wellness  Corporation  plan.  Just  call  Wellness   and  ask  to  see  Eva  Giedt.      

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