Mindfulness

LEARNING OBJECTIVES:
Understanding the Meaning of
Mindfulness.
Familiarizing with the benefits of
Mindfulness.
Learning how to practice
Mindfulness.
LEARNING OUTCOME:
To be aware of the concept of
Mindfulness.
To be aware of the positive effect
of mindfulness.
Being able to practice &
Experience mindfulness
 Meaning
Of
Mindfulness
 Meaning of
Mindfulness
Mindfulness means paying
attention in a particular way; on
purpose, in the present moment,
and nonjudgmentally.

Dr. Jon Kabat-Zinn (1991)

 Meaning of
Mindfulness
Mindfulness is an open
and receptive attention to
and awareness of what is
occurring in the present
moment.
 Meaning of
Mindfulness
Mindfulness is an awareness
that arises through
intentionally attending in an
open, accepting, and
discerning way to whatever
is arising in the present
moment
 Meaning of
A common theme Shared
Mindfulness
among all these definitions is
the three features of
mindfulness: 1) Purpose
2) Presence
3) Acceptance
 Meaning of
1) Purpose
Mindfulness
Mindfulness involves
intentionally and purposefully
directing your attention rather
than letting it wander.
 Meaning of
2) Presence
Mindfulness
Mindfulness involves being fully
engaged with and attentive to the
present moment.

Thoughts about the past and

future that arise are recognized
simply as thoughts occurring in
the present.
 Meaning of
3) Acceptance
Mindfulness
Mindfulness involves being nonjudgmental
toward whatever arises in the moment. This
means that sensations, thoughts, and
emotions are not judged as good or bad,
pleasant or unpleasant; they are simply
noticed as “happening,” and observed until
they eventually pass.
 Meaning of
Mindfulness is living in the now.
Mindfulness
It is essentially about being more aware and
awake in every moment of your life.
It is about intentionally paying attention to each
moment, being fully engaged in whatever is
happening around you and within you.
It involves bringing an attitude of curiosity,
acceptance and friendliness to whatever is
experienced, rather than habitual patterns of
judgment and criticism.
 Benefits
Of
Mindfulness
 Benefits Of Mindfulness
The benefits of Mindfulness could be:
1. Psychological
2. Physiological &
3. Spiritual
 Benefits Of Mindfulness
Psychological Benefits:
• Increased awareness of one’s mind
• Significantly reduced stress, anxiety,
and negative
emotions
• Increased control over ruminative
thinking (a major
cause and symptom of depression and
 Benefits Of Mindfulness
Psychological Benefits:
• More working memory
• Decreased distracting thoughts
• Decreased emotional reactivity
• Increased capacity for intentional,
responsive behaviors
• Increased empathy, compassion, and
conscientiousness of other’s emotions.
 Benefits Of Mindfulness
Physiological Benefits:
• Enhanced immune system functioning

• Increased brain density and neural

integration in areas responsible for
positive emotions, self-regulation, and
long-term planning
 Benefits Of Mindfulness
Physiological Benefits:
• Lowered blood pressure
• Lowered levels of blood cortisol (a
major stress hormone)
• Greater resistance to stress-related
illnesses such as heart disease
 Benefits Of Mindfulness
Spiritual Benefits:
• Increased self-insight and
self-acceptance
• Increased acceptance of
others
•Increased compassion and
 Benefits Of Mindfulness
Spiritual Benefits:
• Increased sense of morality, intuition,
and courage to change
• Increased control over automatic
behaviors
• Increased self-discipline
 Practice of Mindfulness
Nearly every task we perform in a day—be
it brushing our teeth, eating lunch, talking with
a friend or exercising —can be done more
mindfully. ( Be Aware)

When we are mindful of our actions, we pay

more attention to what we are doing. It’s the
opposite of going through the motions—instead,
you are tuned into your senses, noticing your
 Practice of Mindfulness
Only a well-tuned violin
Will bring out the best music.
 Practice of Mindfulness
Direct involvement of one of our five
senses
Focusing on one of our senses grounds us
in the present moment. It also provides us
with the opportunity to separate the
sensory experience from the thoughts we
are having about it.
 Practice of Mindfulness
While mindfulness might seem simple, it’s not
necessarily all that easy. The real work is to make
time every day to just keep doing it. Here’s a short
practice to get you started:
Take a seat. Find a place to sit that feels calm and
quiet to you.
Set a time limit. If you’re just beginning, it can help
to choose a short time, such as 5 or 10 minutes.
Notice your body. You can sit in a chair with your
feet on the floor, you can sit loosely cross-legged, in
lotus posture, you can kneel—all are fine. Just make
 Practice of Mindfulness
Feel your breath. Follow the sensation of
your breath as it goes out and as it goes in.
Notice when your mind has
wandered. Inevitably, your attention will leave the
sensations of the breath and wander to other places.
When you get around to noticing this—in a few
seconds, a minute, five minutes—simply return your
attention to the breath.
Be kind to your wandering mind. Don’t judge
 Conclusion:
Learning to be mindful is a
powerful skill that can help you
face the stresses of day-to-day life
and improve both your
psychological and physical health.
Thank you