SKILL Mindfulness How Does Mindfulness Help You Mindfulness

SKILL Mindfulness

How Does Mindfulness Help You? • Mindfulness helps you: – Stay present and engaged – Improve focus and the ability to concentrate on what is important – Take action during stressful times – Improves sleep and physical health

What is Mindfulness? • Paying attention, in the present, on purpose • Accepting the reality of the situation, understanding what you can control, and taking purposeful action • Helps you train your mind to control where your attention goes, rather than letting your mind control you

Three Mindfulness Skills • Informal Mindfulness: Informal practices ensuring focus on one thing, staying present with full attention • Formal Mindfulness: Most similar to meditation—regular practice to strengthen wellbeing • Mindfulness in the Moment: strategy to help you during stressful times

Informal Mindfulness: Stay Present Worry about Future Dwell on Past Stay Present

Informal Mindfulness • Throughout your day, be aware of how often you are focused technology, multiple tasks, or are distracted from the present. • Practice informal mindfulness: Take time to be purposeful and pay attention to: – One thing – In the present – With your full attention

Find a Formal Mindfulness Practice to strengthen attention and focus • Formal practices help you train your mind, rather than letting your mind control you – Breathing/Progressive muscle relaxation – Visualization scripts – Prayer and other spiritual practices

ACTIVITY Formal Mindfulness Practice: Turn Off Autopilot

Turn off autopilot and focus: Mindful grounding 1. 2. Close your eyes. Take three deep breaths— observe what your body does and how it feels Focus on things around you: – What are three things you can hear around you? – What are three things you can feel in contact with your body? 3. 4. Then, take deep breaths, and anchor your feet to the floor. Take deep breaths as you feel your body anchoring you to the ground. If you lose focus, just bring your attention back to the present

Debrief How do you feel after the exercise? What was difficult about the exercise?

Mindfulness in the Moment • Use mindfulness in the moment when your thoughts and emotions: – Are getting in the way of your performance; – Keeping you from taking purposeful action – Or you are avoiding dealing with a difficult situation • In both cases, mindfulness can help you determine what you CAN control and take purposeful action.

Mindfulness In the Moment 1. Pause. Count three deep breaths. 1. Observe your thoughts and feelings. Don’t judge them—just observe and name them. When you feel more grounded, move to… 2. Ask: What’s important right now?

Debrief What was helpful about this exercise? What was difficult? When could you use Mindfulness in the Moment: • In your career?

ACTIVITY Mindfulness in the Moment

Activity: Mindfulness in the Moment • Let’s try it. Think about something that makes you feel a little stressed or overwhelmed. Step 1: Pause. Count three deep breaths. Step 2: Observe your thoughts and feelings without judging. Step 3: Ask yourself: What’s important right now?

Debrief How do you feel after the exercise? What was difficult about the exercise?

Review of Mindfulness: The Goal • Regular mindfulness practice strengthens engagement, openness, and focus • During times of stress and adversity, mindfulness allows you to refocus on aspects where you have control and take purposeful action.

Review: Mindfulness • Mindfulness helps us stay focused and present and improves overall health and wellbeing. • Use mindfulness informally to be focused on one thing or be present in the moment • Use a formal mindfulness practice to train your mind to control where your attention goes (e. g. , mindful walking

Review: Mindfulness • Mindfulness in the moment – When you feel overwhelmed with emotions: 1. Pause 2. Observe your thoughts and feelings without judging them 3. Recognize what is most important 4. Take action

ACTIVITY Turn Off Autopilot

Turn off autopilot and focus: Mindful walking 1. Start walking at a steady pace, slightly slower than your usual walk. – With each step, notice the lifting and falling of your feet, the movement in your legs, and how your body moves – Notice how it feels when your feet touch the ground again. – Continue to have situational awareness around you, but keep your focus on the physical sensation of taking each step. 2. Notice when your attention wanders, and re-focus on your walking.

Turn off autopilot and focus: Mindful breathing 1. Focus on your breathing— observe what your body does and how it feels 2. Notice when your attention wanders 3. Don’t judge any thoughts or be too hard on yourself if you mind wanders. Just bring your attention back to the present