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Mindfulness: Simple Techniques for Resilience and Balance

Discover the therapeutic benefits of mindfulness and practical exercises to enhance self-awareness and well-being. Learn how to break vicious thought cycles, achieve work-life balance, and build resilience. Reflect on personal limits and feelings, and develop an action plan for positive change. This comprehensive guide empowers you to navigate challenges with clarity and compassion.

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Mindfulness: Simple Techniques for Resilience and Balance

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  1. Mindfulness • A technique derived from meditation that has recognised therapeutic benefit • Can be summed up as “BE HERE NOW” • Objective is to be as fully present in the moment as possible • Lets us step of the “Hamster wheel” and BE for the moment

  2. Mindfulness – A Simple Exercise Mindful Breathing • Focus on your breath for 1 minute • In through your nose out through your mouth • Focus on nothing else resist any urge to be distracted

  3. Other Approaches • Notice what you are feeling • Observe & Accept • Break the cycle • Turn a vicious thought cycle into a virtuous thought cycle • Problem solve • Ask yourself – “What do I actually need to do about this ?” – Avoid “worry inflation” • When worrying is the problem • If within you control ACT if outside you control stop ruminating

  4. https://www.youtube.com/watch?v=I6402QJp52M

  5. Worklife Balance & Setting Boundaries

  6. Life Balance…………………..

  7. Life Balance exercise

  8. Worklife Balance Key Rate each segment in terms Of how content with it you Are 1=Low 10 =High Then decide what ACTION you are going to take to move those were the gap is of most Concern to YOU up a least 1 point

  9. Wheel Of Life……….

  10. Your Wheel Of Life…

  11. Control & Choice

  12. Choice

  13. Control Vs Concern

  14. Behaviour – Reactive Vs Proactive • Reactive • “Yes, but ….”attitude” • Blame other for problems • Enjoy a good whinge • Fire fighting • “Put upon” • Indecisive • Pro-active • “Can do “ attitude • Takes responsibility • Confident & assertive • Looks to see what can be done • Takes control • Constructive

  15. Recognise Your Limits

  16. What Do We All Have In Common ……

  17. Time Management

  18. Assertive Communications

  19. Develop A Support Network

  20. Flip chart Exercise What Are Your Information Sources And Networks?

  21. Recognising Strengths & Positive Achievements

  22. Reflective Learnings • It’s how you make sense of experienced we have had and pick-out potential learnings • We recognise our Strengths and achievement which could otherwise go unnoticed or be taken for granted • We get an objective opportunity to examine’; • Our thoughts • Actions • Beliefs • Consider whether a change in our perspective, beliefs , knowledge or our behaviour is needed • The process of writing all this down cements these thoughts in a structured way more so than just thinking about it

  23. Exercise Reflect on the last 7 days – consider a situations where you felt you where pushed beyond your limits • The Situation – What happened, what led to it, who else was involved what state where you in at the time ? • What did you do well – What where you pleased with ? • How it affected you ? – What “buttons it pushed” your feeling your physical reaction • The demand- What was actually being asked of you ? • How you responded - What options did you considered why did you CHOOSE to respond as you did ? • What can you learn - from the experience and your limits and how to respect them ?

  24. Exercise

  25. Making The Best Of A Difficult Situation

  26. Avoid Inaccurate Thinking.. • Don’t FILTER out the positive and focus only on the negative • Don’t PERSONALISE - It’s not all about you • Don’t AWFULISE or CATASTROPHISE – Every mole hill isn’t a mountain • Don’t POLARISE – Not everything is binary eg good or bad, right or wrong

  27. Resilience Building Tips

  28. Top Tips… • Notice the clues – use a technique if needed • Practice identifying your feelings and emotions • Notice how the people around you affect your feelings – Is the effect positive ? • Make a habit to pause for thought before forming a judgement or reaching a decision • When faced with a problem- Don’t ruminate too much – can you solve it, what needs doing whose help do you need ?

  29. Personal Action Plan

  30. Reflection Have we met the objectives?

  31. Write down your top tips, actions or learning you are taking away. Share at least one of them with the group

  32. Certificate http://training.thornfields.co.uk Code -

  33. And Finally.... Please don’t leave without completing your feedback sheet!

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