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Session 1 Attention & the Now

Session 1 Attention & the Now. Mindfulness X. This Presentation. OUTLINE. What is Mindfulness? The Now Attention This Training. 1. What is Mindfulness?. Mindfulness is not:. 1. WHAT IS MINDFULNESS?. to relax a religion a way to change thoughts difficult easy

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Session 1 Attention & the Now

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  1. Session 1Attention & the Now Mindfulness X

  2. This Presentation OUTLINE • What is Mindfulness? • The Now • Attention • This Training

  3. 1 What is Mindfulness?

  4. Mindfulness is not: 1. WHAT IS MINDFULNESS? • to relax • a religion • a way to change thoughts • difficult • easy • a way to not be concerned with the future anymore • impossible to investigate scientifically

  5. Mindfulness is popular 1. WHAT IS MINDFULNESS? ”

  6. Mindfulness is popular 1. WHAT IS MINDFULNESS?

  7. Integration in clinical practice 1. WHAT IS MINDFULNESS? • Mindfulness-Based Stress Reduction (MBSR) • Mindfulness-Based Cognitive Therapy (MBCT) • Acceptance and Commitment Therapy (ACT) • Dialectical Behavior Therapy (DBT) • Mindfulness-Based Eating Awareness Training (MB-EAT)

  8. Roots 1. WHAT IS MINDFULNESS? • Buddhism • 2500 years ago • English translation of the Pali word “sati”

  9. Definition 1. WHAT IS MINDFULNESS? ” ” Keeping one’s complete attention to the experience on a moment-to-moment basis in an open and non-judgmental way.

  10. Jon Kabat-Zinn (PhD) 1. WHAT IS MINDFULNESS? • Professor of Medicine Emeritus • brought mindfulness into mainstream of medicine and society • detached religious aspects • developed MBSR

  11. 5 core components 1. WHAT IS MINDFULNESS? • attention • open awareness • acceptance • no identification • choice

  12. 5 core components 1. WHAT IS MINDFULNESS? • attention • pay attention to what occurs in this moment • awareness of thoughts, physical sensations, emotions and feelings

  13. 5 core components 1. WHAT IS MINDFULNESS? • open awareness • awareness of judgment • awareness of labeling (e.g. “good” vs “bad”) • letting go of lables and judgements

  14. 5 core components 1. WHAT IS MINDFULNESS? • acceptance • accept current experience as it is • do not attempt to change it • no struggle/fight

  15. 5 core components 1. WHAT IS MINDFULNESS? • no identification • you are not the emotion/thought • I experience sadness vs I am sad • not everything you think is true • states (emotions/thoughts) come and go

  16. 5 core components 1. WHAT IS MINDFULNESS? • Choice • not letting a states take over • room between impulse and action • Conscious vs automatic behaviour

  17. 5 core components 1. WHAT IS MINDFULNESS? ” ” ? Sounds easy?

  18. Mindlessness 1. WHAT IS MINDFULNESS? • rushing through activities without being attentive to them • breaking or spilling things because of carelessness inattention,or thinking of something else • failing to notice subtle feelings of physical tension or discomfort • finding ourselves preoccupied with the future or the past • snacking without being aware of eating

  19. Practicing mindfulness 1. WHAT IS MINDFULNESS? • attention • open awareness • acceptance • no identification • choice } Prevented by automatic patterns

  20. Practicing mindfulness 1. WHAT IS MINDFULNESS? therefore, extensive practice is needed: • body scan • breathing meditation • (small) daily practices • applying knowledge

  21. 2 The Now

  22. Exercise 2. THE NOW • Please remember a beautiful moment from the past. • Try to think of what happened back then.

  23. Exercise 2. THE NOW Now consider the moment you just thought of: • Where was your attention? • Were you thinking a lot? • Were you living in the moment? • Were no other problems present in your life at that time?

  24. The present moment 2. THE NOW • plays a fundamental role in mindfulness • we are often not in the now • where are we then?

  25. The present moment 2. THE NOW Future “I have to do…” “ What if…” Past “Yesterday I…”

  26. The present moment 2. THE NOW PAST NOW FUTURE

  27. The present moment 2. THE NOW PAST NOW FUTURE

  28. Thoughts… 2. THE NOW • are a powerful tool • difficult to “turn off” when not needed anymore • disconnect us from the present moment • can become problematic when believed to be true

  29. Mindfulness & thoughts 2. THE NOW • thoughts are not facts • observe vs being caught in a train of thought • in this moment, there is seldom a problem

  30. 3 Attention

  31. Focus 4. ATTENTION Attention focuses our awareness on a specific experience: • book • TV • conversation • physical pain • thoughts

  32. 2 forces 4. ATTENTION • the one which demands attention (internal/external) • the one who regulates attention EMOTION THOUGHT SOUND TV COMMERCIAL MINDFULNESS

  33. Exercise 4. ATTENTION Try to stop your thoughts for 2 minutes.

  34. Exercise 4. ATTENTION What did you experience? • thoughts demand a lot of our attention • it is difficult (if not impossible) to stop thoughts by not trying to think of them

  35. Dealing with thoughts 4. ATTENTION • over 50.000 thoughts per day • thoughts can be handy: • creative • new ideas • making plans

  36. Dealing with thoughts 4. ATTENTION • thoughts can be problematic: • worry • rumination • negative stories about the self

  37. Ways to deal with thoughts 4. ATTENTION • suppression • distraction • challenging

  38. Ways to deal with thoughts 4. ATTENTION • suppression • distraction • challenging { rebound temporary in head: thinking struggle

  39. Mindfully dealing with thoughts 4. ATTENTION • observe • take less serious • let them pass { no struggle

  40. Mindfully dealing with thoughts 4. ATTENTION thinking thinking = attention for thoughts

  41. Mindfully dealing with thoughts 4. ATTENTION • focus attention to one point • point = an anchor • return to this anchor ”

  42. Examples of anchors 4. ATTENTION • our breath • our body • an object • a sound • a smell ”

  43. Mindfully dealing with thoughts 4. ATTENTION thinking mindfulness = attention for the now using an anchor mindfulness

  44. Mindfully dealing with thoughts 4. ATTENTION thinking observing = detachment from thoughts observing

  45. 4 This Training

  46. 8 session, 8 essential topics 3. THIS TRAINING • Session 1: Attention (for the present moment) • Session 2: Automatic patterns and reactivity • Session 3: Judgment • Session 4: Conflict / Acceptance • Session 5: Goals / Future (doing versus results) • Session 6: Compassion • Session 7: Ego / Identity • Session 8: Integration

  47. Science 3. THIS TRAINING • Why does mindfulness work? • What happens when I meditate? • What is the evidence for the effectiveness of mindfulness?

  48. Practice 3. THIS TRAINING • integration of mindfulness in daily life • meditation • acting with awareness • dealing with emotions

  49. Thanks For your attention

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