Mindfulness Workshop - University Of Auckland
Mindfulness WorkshopDr Tony FernandoPsychological MedicineUniversity of Auckland2011
1 minute exerciseClose your eyesBack straightFeet flat on the floorObserve thoughts, feelings, imagesthat come to mind
Nature of the MindConstant movementConstantly on the moveLatching on from object to object; “monkeymind”“automatic pilot”While driving, showering ask yourself “am I actuallyengaged with what I am doing?”Living in the past ( past memories, regrets,associations, traumas, conversations, hurts )Living in the future ( what if’s, planning,worrying, fantasising, stories, arguing)
Nature of the MindQuick knee jerk reactions to stimulii.e. someone cuts you off in the motorway andgives you a fingeri.e. you’ve saved a lot for a holiday with yourpartner and while checking in, informed thatflights have been cancelled indefinitely
Consequences of letting the mind “go wild”,untethered, unskilledInability to switch offAnxietyDepressionUnable to enjoy lifeLife just passes byWorsening of medical conditions i.e. pain
Physical exercise versus mentalexercise?
What is MeditationMany definitionsConcentrated attention on an object/ thoughtReflection/ contemplationRelaxationMany formsYogaChristian contemplationDynamic meditationBuddhist meditation
Mindfulness MeditationSpecific form of meditation highlydeveloped by the BuddhistsRecently, researched and practicedseparate from BuddhismMany daily usesMany clinical uses
Mindfulness MeditationWhat it is NOTJust a relaxation techniqueGoing into a tranceMysterious, cannot be understoodPurpose is to become psychicFor saints, mystics, monks, not for regularpeopleRunning away from realityThink lofty thoughtsAll my problems will go away
Mindfulness MeditationPaying attention / fully alertto moment by moment experiencesin a non judgmental way
Mindfulness MeditationWhy?See things as they really areQuiets the mind but at the same time,Alerts/ wakes the mindBecome gentle and non judgmental to self andothersMore open to experiencesRESET button
Science and MeditationLeft PFC activity Right correlates stronglywith feelings of calm and contentment(Davidson)Tibetan monksOffice workersThickening of the cortex involved inattention and sensory processing (Lazar)Decreased reactivity to unpleasantstimulus (i.e.gunshots)
Mindfulness MeditationDifferent forms/ howMindfulness of BreathingBody ScanWalking meditationYoga
Mindfulness of Breathing MeditationRemember the key things:Observing the mind, feelings, thoughtsPaying attention to the moment ( as insecond by second)Non judgment, kindness to oneself
Mindfulness of BreathingHOWSittingBreath becomes the focus/ anchor ofattentionWhy the breath as the anchor?When mind wanders
Mindfulness of BreathingSittingChair, floor, cushion, lotus?Erect, back straight, spine like a stack of coinsHead straight, like hanging from a piece ofstringSustainable for allotted time ( i.e. 5, 10, 20, 30minutes?)EyesEasier for beginners to close eyes; can be half shut,just gazing lazily, unfocused straight ahead
Mindfulness of BreathingOnce in a comfortable, alert position,pay attention to body sensations- justperceiving sensations from scalp totoesNot judging, just feeling andperceivingIf you notice tension or some ache- just accept- “Oh, there issome tension around my neck- that’s ok” instead of “ Oh*&%#@, why do I get this tension! It’s freaking annoying”
Mindfulness of BreathingThen notice your breathing- yourbreath coming in and outAllow your breathing to do what it issupposed to do; try not to control it,just let it beNotice the sensation of the air fromthe tip of your nostrils, gently rushingin; feel the abdomen rise and fall
Mindfulness of BreathingFocus on the breathing for 1 minuteIf you can do 1 minute, try 2 and soonMany regular meditators will do 20 to30 minutes a day
Mindfulness of BreathingWhen the mind wanders off ( whichwill definitely happen!)Gently, non judgmentally remind yourself to goback to the breathingIf your mind wanders off 100 times in 5minutes, and you brought it back gently, nonjudgmentally 100 times, you exercised themindful circuit in the brain 100 times! It’s ok!
Mindfulness of BreathingFor each time you notice that your mindwas wandered- you have cultivated amoment of awareness- which is the mainpoint of meditation practice
Mindfulness of BreathingWhat about noise? Neighbourcoughing? Aches? Itches?
Mindfulness MeditationVariations1) counting of the breath- 1 to 10 thenback to 12) walking meditation3) eating meditation4) body scanning
MedicalUses of Mindfulness MeditationAcute stress/ anxiety/ angerDialectical Behavioural Treatment, forsevere personality disorders likeBorderline PDSleep DisordersMindfulness Based Cognitive Therapyfor DepressionMindfulness Based Stress Reduction( for chronic pain)
3 minute Mindfulness of the BreathMeditationExerciseSit comfortably, back straight, hands on your lapFeel the sensation of your feet flat on the floor, hands incontact with your thigh;Feel your breathing; it’s natural rhythm, coming in,coming out; effortless, relaxedIf your mind wanders—that’s ok, just gently bring it backto your breath and count again
Building a PracticeDoing ( more than just wanting to doit not different from physical fitnessor playing sport)Space/ materialsRegularityFormal sittingInformal meditation throughout the dayDriving, eating, walking, telephoneGroup
Building a PracticeInformal Meditation ( covert)Walking to and from appointmentsTelephone/ TextRed Light2 minutes every hourWashing dishes
ResourcesCALM website calm.auckland.ac.nzBooksEight Mindful Steps to Happiness (Gunaratana)*Miracle of Mindfulness (Hanh)Full Catastrophe Living (Kabat Zinn)*CD’sGuided Mindfulness Meditation (Kabat Zinn)Art of Mindful Living (Hanh)Mindfulness of Breathing*Body Scan*Kindly Awareness** In Philson
Classes/ GroupsIntroduction to Meditation Classes at theAuckland Buddhist Centre 381 RichmondRd, Grey LynnAuckland University Buddhist Societyevery 2 weeks meditation at For individual teachers/coaches—just askme
Miracle of Mindfulness (Hanh) Full Catastrophe Living (Kabat Zinn)* CD’s Guided Mindfulness Meditation (Kabat Zinn) Art of Mindful Living (Hanh) Mindfulness of Breathing* Body Scan* Kindly Awareness* * In Philson . Classes/ Groups Introduction to Meditation Classes at the
How Mindfulness Helps to Manage Anxiety . Mindfulness practice provides us with the tools required to observe the true nature of our present moment reality, helping us to gain clarity that puts anxiety in a new light. Embracing mindfulness promotes healthy management of anxiety in the following ways. Mindfulness reconnects us to the present moment.
Mindfulness Based Stress Reduction Mindfulness is a popular subject in the press as a way to improve wellbeing, and the NHS has adopted mindfulness approaches in clinical care and in the workplace. This course is intended to help you understand what Mindfulness is, but much more importantly to experience Mindfulness.
University Counseling Center. WHAT IS MINDFULNESS? What is Mindfulness? Mindfulness Training at Beginning Mindfulness Resources Related Links John Lennon captured the essence of non-mindful livin
We focused on the impact of mindfulness on implicit age and racial bias as measured by implicit asso-ciation tests (IATs). Participants listened to either a mindfulness or a control audio and then completed the race and age IATs. Mindfulness meditation caused an increase in state mindfulness and a
Learning about mindfulness -Module 1 Core concepts of Mindfulness Meditation Mindfulness is the awareness that arises through paying attention, on purpose, in the present moment, non-judgementally (Jon Kabat-Zinn) Maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment
proceedings Proceedings Integrating the OpenSky Network into GNSS-R Climate Monitoring Research † Mike Laverick1,* , Delwyn Moller 2, Christopher Ruf 3, Stephen Musko 3, Andrew O'Brien 4, Ryan Linnabary 4, Wayne Thomas 5, Chris Seal 1 and Yvette Wharton 1 1 Centre for eResearch, The University of Auckland, Auckland 1010, New Zealand; c.seal@auckland.ac.nz (C.S.); y.wharton@auckland.ac.nz .
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