Objectives  Define mindfulness  Discuss how mindfulness can be beneficial  Differentiate it from meditation  Explore the concepts of mindfulness  Identify Mindfulness Activities

1. Mindfulness and Relaxation
Presented by: Dr. Dawn-Elise Snipes
Executive Director, AllCEUs
Host: Counselor Toolbox
AllCEUs.com Unlimited CEUs and Specialty Certifications $59

2. Objectives
 Define mindfulness
 Discuss how mindfulness can be beneficial
 Differentiate it from meditation
 Explore the concepts of mindfulness
 Identify Mindfulness Activities

3. Mindfulness
 “Mindfulness” is the act of consciously focusing the
mind in the present moment without judgment and
without attachment to the moment.
 Being aware of your current state (strengths and
vulnerabilities)
 Emotionally
 Mentally
 Physically
 Spiritually

4. Mindfulness vs. Meditation
 Mindfulness everyday” is a way of living your eyes
wide open looking in the present, not the past or
the future.
 “Meditation” is the practice of mindfulness while
sitting or standing quietly for a period of time.
 Mindfulness does not require meditation.
 “Mindful meditation” is the activity of paying
attention to something.

5.  Transition from reacting to acting (Be proactive)
 Look back over the day yesterday.
 What stressful events could you have prevented?
 If you had been aware (mindful) of your vulnerabilities, how might
you have conducted your day differently?
 Makes more efficient and effective use of energy by
making the right decisions the first time. (Begin with the
end in mind. Acting in the Wise Mind)
How Can Mindfulness Help
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6.  Encourages self-awareness and compassion
 Seek first to understand yourself
 What are you bringing to the mix
 Then understand others
 What are they bringing
 It isn’t always all about you
 Until it is
How Can Mindfulness Help
Additional Worksheets, Videos, Resources and Coaching are available at DocSnipes.com

7.  Reduce inefficiency through planning and prioritizing
 Maintain awareness to prevent or mitigate discomfort
 Balance and renew your resources, energy, and health
to create a sustainable, long-term, effective lifestyle.
 What do I need right now?
 What options do I have to meet those needs in the
present, while still moving toward future goals?
How Can Mindfulness Help
Additional Worksheets, Videos, Resources and Coaching are available at DocSnipes.com

8. Beginners Mind
 Each moment is a new beginning, a new and
unique moment in time
 Progress not perfection
 Improve the next moment

9. Opening and Focusing the Mind
 Two types of practices: “opening the mind” and
“focusing the mind.”
 Opening the mind is the practice of observing or
watching whatever comes into awareness
It is like watching a conveyor belt going by— noticing
what is going by, but not shutting off the belt to examine
objects more closely.
Opening the mind can be difficult, because it is so easy
to get caught up, becoming focused on a passing thought.

10. Opening and Focusing
 Focusing the Mind
 Focus attention on specific internal or external events.
Internal events include thoughts (including mantras),
feelings and sensations
External events might include objects outside of the self
like a leaf, painting, candle, sunrise or sunset, or even
kittens or children playing.

11. Observing or Becoming
 Two stances one can take in practicing
mindfulness:
 Getting distance by pulling back and watching
 Moving forward and becoming “what is”
 It is like the difference between sympathy and
empathy
 Standing at the edge of a well
Observing yourself down in the well and watching,
observing how you feel and react
Climbing down in the well to be fully a part of that
experience.

12. Core Mindfulness
Additional Worksheets, Videos, Resources and Coaching are available at DocSnipes.com
Wise Mind
The logical
choice that
makes you as
happy as
possible
balancing wants
with the best
choice
Reasonable
Mind
Mind-Driven
Detective, Robot,
Scientist.
Provides logical
responses
Emotional
Mind
Heart-Driven
Provides responses
based on emotional
reactions:
Fear/Anger,
Sadness

13. Brief Summary
 Opening or Focusing the Mind
 In order to…
 Observe or Become (one with the moment)
 Noticing the Reasonable and Emotional Mind to
act in the Wise Mind.
 Beginners Mind
 Each moment is a new opportunity

14. Core Mindfulness
 Wise Mind How Skills
 Nonjudgmental: Observable, measurable
 One mind: Focus on the task at hand. Clear your mind
of everything else
 Do what works/Effectiveness
 Note: Be compassionate
with yourself.
Additional Worksheets, Videos, Resources and Coaching are available at DocSnipes.com

15. Core Mindfulness
 Wise Mind What Skills
 Observe: Be a detective. Take in the whole situation.
 What is going on (Big picture)?
 What might I be missing?
 How might someone else perceive this situation?
 Describe: Name your experiences (Explore the emotional
mind)
 This situation is…
 I feel…
 Participate: Be actively involved in the moment
 What can I do to improve the next moment?
 What is the best choice of action based upon my goals?
Additional Worksheets, Videos, Resources and Coaching are available at DocSnipes.com

16. Core Mindfulness
 Things that get in the way of:
 Observing
 Adrenaline
 Fear
 Describing
 Autopilot
 Lack of words
 Participating
 Not knowing your destination
 Fear of rejection
 Fear of being wrong
Additional Worksheets, Videos, Resources and Coaching are available at DocSnipes.com

17. Core Mindfulness
 Activity: Practice observing, describing and participating
 Watch a sitcom or other television show. Find a scene where on
person has to make a choice.
 Look back over your week. Identify one time you felt irritable and
practice the What skills.
Additional Worksheets, Videos, Resources and Coaching are available at DocSnipes.com

18. Mindfulness Activities
 Body scan
 Mindful Breathing
 Mindful Observation
 Specific object
 Environmental awareness
 Mindful awareness – Think before you act
 Mindful appreciation: Notice 5 things in your day
that usually go unappreciated.

19. More Mindfulness Activities
 4+4
 4 Senses plus 4 stimuli: Sight, Sound, Touch, Smell
 What are 4 things that I see
 What are 4 things I am hearing
 What are 4 things I am feeling
 What are 4 things I can smell
 Tactile Mindfulness
 Pinch or ice cube
 Helps tune in to how you deal with pain and what
emotions rise

20. More Mindfulness Activities
 “I” and “You” Exercise
 Pay attention to how often you use the word I in a
sentence
I feel
I am
I will etc…
 Pay attention to how often you use the word “you”
In a blaming, directing or accusatory fashion
In an inquiring, compassionate fashion

21. More Mindfulness Activities
 Cause and effect
 Play out the story for everything that you do for a given
period of time
I got out of bed because…. The effect of this is…
 Devil’s Advocate
 Act as if you believe the opposite of what you believe
about something. Make a note of how you feel and
new perspectives you gain.

22. Relaxation
 Relieving the mind and body of stress, tension,
anxiety and restoring equilibrium
 Emotional
 Increase pleasant cues in your environment
Sound: Music, birds, silence, waterfall,
Sights: Pictures, colors, organization, safety
Feel: Temperature, texture
Smell: Crisp air, aromatherapy

23. Relaxation
 Cognitive
 Don’t think…just be (meditation)
 Guided Imagery
 Reading something enjoyable/nonstressful
 Learning a new hobby is often not relaxation in it’s
truest sense because it takes a fair amount of energy,
however, it does distract from other stressors

24. Relaxation
 Physical—Relieve pain and muscular imbalances
and regulate bloodflow
 Stretching
 Massage
 Hottub
 Progressive muscular relaxation
 Breath work

25. Relaxation
 Social
 Social environments that promote calm, tranquility and
happiness
 Laughter is an excellent relaxation technique.
 Extroverts may be more comfortable around a group of
people, interruptions are welcomed
 Introverts may find a gathering of one or two others without
interruptions is optimal
 “Judgers” do not like surprises and need to plan for the
event (the unknown or unpredictable is stressful)
 “Perceivers” love surprises and prefer not to exert the
mental energy of planning everything out

26. Relaxation
 Environmental
 What makes an environment relaxing for you?
Colors
Sights
Light level
Temperature
Location
Sounds
Organization

27. Summary
 Mindfulness involves increasing awareness of our
emotional, mental and physical selves
 Mindfulness helps us develop an understanding of
external stimuli that influence ourselves
 Relaxation is a technique used to restore equilibrium
after a period of stress
 As clients increase self-awareness, they will be able to
 Identify signs of distress earlier
 Implement relaxation strategies to prevent upheaval
 Learn their own stress triggers and effective interventions