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Mindfulness
“Paying attention to the present moment with intention,
while letting go of judgement.”
~ Dr. Jon Kabat-Zinn
Maintain a moment-by-moment awareness of our thoughts,
feelings, bodily sensations, actions and surrounding
environment.
Living in the moment and awakening to experience.
Observe thoughts and feelings from a distance, without
judging them good or bad.
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Essentials of Mindfulness
• Non-judgmental observation - Beginner’s mind
• Present moment awareness – Sharpening Focus
• Interconnectedness - Compassion - Gratitude
• Acceptance - Letting go
• Patience – Calmness
• Integration of Mind, Heart
and Body
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Mindfulness as a way of living
• Not just look, but observe
• Not just swallow, but taste
• Not just think, but feel
• Not just exist, but live
• Savoring
17. “What day is it?” asked Pooh. “It's today,” squeaked Piglet. “My favorite day,” said Pooh.”
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Benefits of Mindfulness
• Mindfulness is good for our bodies: boosts our immune
system’s ability to fight off illness, obesity, cancer
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Benefits of Mindfulness
• Mindfulness is good for our minds: increases positive
emotions while reducing negative emotions and stress,
fighting depression.
• Mindfulness helps us focus: tunes out distractions and
improves our memory and attention skills.
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Benefits of Mindfulness
• Mindfulness fosters compassion and altruism
• Mindfulness enhances relationships.
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Benefits of Mindfulness
• Mindfulness changes our brains: increases density of
gray matter in brain regions linked to learning, memory,
emotion regulation, and empathy.
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Cultivating Mindfulness: Practice, Practice, Practice
• Living your life as if it really mattered, moment by
moment by moment by moment.
• Pay close attention to your breathing, especially when
you’re feeling intense emotions.
• Notice - really notice - what you’re sensing in a given
moment, the sights, sounds, and smells that ordinarily
slip by without reaching your conscious awareness.
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• Recognize that your thoughts and
emotions are fleeting.
• Tune into your body’s physical
sensations
• Meditation
Cultivating Mindfulness: Practice, Practice, Practice
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1 minute Breathing Space
Use your breath as an anchor to the presence
• Stop for awhile whatever you are doing…
• Take a slow deep breath & let go of the business
in the head…
• Open to the experience of present moments
(bodily sensations, sounds, colors)
• Proceed & reconnect with your activity with a smile
& a sense of calmness…
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Activity: Belly Breathing
Notice the breath
Notice the rise and fall of our belly
• Breathing in, I am aware of the
sensations in my body
• Breathing out, I release the tension
in my body
• Breathing in, I feel calm
• Breathing out, I smile to life
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Mindful Communication
• Strengthen relationship, heal
conflicts
Mindful presence: having an open
mind, awake body and a tender
heart
Mindful listening
Mindful speech = Gentleness
Speak truthfully, with words that
inspire self-confidence, joy, and
hope.
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Mindful Listening
• Not only listening with our ears
but also with our whole body.
• Noticing how every sound helps
to anchor you more fully in the
present moment.
• Practice silence and stillness
when listening to others.
• Take a moment to breathe and
acknowledge what other have
said before jumping in with your
point of view.
33. Work is love made visible.
…to work with love… It is to weave the cloth with threads drawn from your heart, as if your beloved were to wear that cloth. It is to build a house with affection, as if your beloved were to dwell in that house. It is to sow seeds with tenderness and reap the harvest with joy, as if your beloved were to eat the fruit.
From “The Prophet” by Kahlil Gibran
Mindful Doing with Love & Care
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• Single-tasking
• Relaxed focus
More productive
More joyful
Mindfulness at work
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Activity: Mindful Eating
Eat a chocolate like it is the first time you’ve
seen one.
Touch it
Smell it
Chew it
Hear it
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Activity: Loving-Kindness Meditation
• Extending feelings of compassion toward people, starting
with oneself then branching out to people one both likes
and dislikes, strangers, then finally to all beings
everywhere.
May I be happy, may I be well
May I be safe and sound
May I be peaceful, may I be at ease
With love in my heart and all around.
May all beings be happy and safe and
may their hearts be filled with joy.
38. 'Listen with the ears of tolerance See through the eyes of compassion Speak with the language of love.‘ ~ Rumi
Activity: Watering flowers
