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Enhancing Resilience through Meditation & Mindfulness

Learn how mindfulness practices improve stress levels, quality of life, and emotional well-being. Explore the Mind-Body Resilience Program for stress management and coping strategies. Discover the benefits of meditation techniques and tools for promoting resilience in challenging times.

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Enhancing Resilience through Meditation & Mindfulness

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  1. Experiencing the Mind Body Connection: Meditation and Mindfulness as Tools for ResiliencePatricia Martin Arcari, PhD, RN Zakim Center for Integrative Therapies and Healthy Living

  2. Studies of Mindfulness Based Stress Reduction (MBSR) in Women with Breast Cancer demonstrate: • Improved levels of stress, quality of life, and social support • Decreased rumination • Improved sleep quality • Reduced fear of recurrence, improved physical functioning, reduced perceived stress and anxiety

  3. Studies show that Cognitive Behavioral Stress Management in women with breast cancer improves: • Quality of life • Depression • Psychosocial and physiologic adaption

  4. JAMA Systematic Review and Meta-analysis of Meditation Programs for Stress and Well-Being shows: • Small to moderate reductions in multiple dimensions of stress

  5. Look Familiar??

  6. What is Stress?? Stress is the perception of a physical or psychological threat and the perception that the individual’s responses are inadequate to cope with that threat

  7. Resilience A combination of abilities and characteristics that interact dynamically to allow an individual to bounce back, cope successfully, and function above the norm in spite of significant stress or adversity. Tusaie, 2004

  8. Zakim Center Mind Body Resilience Program • Eight week, group-based program designed to help participants manage stress, regain control, and build resilience through a variety of mind body strategies and self-care interventions, leading to reduced physical and emotional symptoms and enhanced quality of life. • Open to all patients and families in all phases of treatment and survivorship

  9. Prefrontal regulation during alert, non-stress conditions Dorsal Medial Pre Frontal Cortex (DMPFC) -Reality testing -Error monitoring Dorsal Lateral PFC (DLPFC) -Top-down guidance of attention and thought Right Inferior PFC (RIPFC) -Inhibits inappropriate motor actions Ventral Medial PFC (VMPFC) -Regulates emotion Amygdala control during stress conditions Arnsten ( 2009) Nature Reviews

  10. MBR Toolkit • Minis • Meditation • Mindfulness • Cognitive Behavioral Strategies/Healing Beliefs • Sleep • Exercise • Nutrition • Creative Arts • Social Support

  11. Mini Relaxation Exercises • Focused breathing techniques which help reduce anxiety and tension on the spot • Bridge between formal and informal meditation strategies

  12. Meditation • Meditation is a mental discipline by which the practitioner attempts to get beyond the reflexive “thinking” mind into a deeper state of relaxation or awareness.

  13. Many Ways to Meditate… Breath Focus Body Scan Walking Meditation Imagery/Visualization Yoga Tai Chi/Qi Gong Sound Meditation Contemplation

  14. Benefits of Practice • Relaxation • Insight • Happiness

  15. Around us, Life burst forth with miracles – a glass of water, a ray of sunshine, a leaf, a catepillar, a flower, laughter, raindrops. If you live in awareness, it is easy to see miracles everywhere. ThichNhatHanh

  16. MINDFULNESS The Art of Conscious Living

  17. Mindfulness is Paying Attention • On Purpose • In the Present • Non-Judgementally

  18. You Must Be Present to Win!

  19. “Nothing erases unpleasant thoughts more effectively than concentration on pleasant ones.” - Hans Selye

  20. Appreciation The Gatekeeper of All the Positive Emotions Gratitude for the present moment and the fullness of life now is true prosperity.

  21. To Support Your Meditation Practice… • Minis • Insight Timer App • Headspace App • Find a group!

  22. Chinese Proverb I hear and I forget, I see and I remember, I do and I understand

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