Mindfulness and Meditation
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1 Mindfulness and Meditation Tools to Relieve Stress, Overcome Negative Thoughts and Emotions and Prevent Burnout TCC 40 th Annual Hospice & Palliative Care Conference Charlotte, NC August 29, 2016
2 Behavioral/Learning Objectives Identify stressful situations, negative thoughts, and emotional outbursts BEFORE they occur. Learn how mindfulness and meditation practices can help create positive options to stress, negative thought patterns, and emotional outbursts. Learn how to use mindfulness practices to avoid burnout. Identify ways to apply mindfulness practices at work and in your personal life.
3 What are the stresses in your job? What are the stresses in your life?
4 What is mindfulness? Mindfulness is paying attention in a particular way, on purpose, in the present moment, non-judgmentally. It is not a state of being. It just allows us to be present and aware. Jon Kabot-Zinn, M.D. Founder of MBSR
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8 MINDFULNESS is an evidenced-based practice: Researchers from the University of Tasmania s Rural Clinical School have carried the first systematic literature review on the usefulness of mindfulness-based interventions for informal palliative caregivers. The research paper, published In the international journal Palliative Medicine, found that mindfulness activities are a feasible and potentially approach for reducing the caregiver burden, depression and enhancing quality of life for family caregivers caring at the end of life.
9 How does it work? We are hard-wired for survival for dealing with negativity and fear This is our habitual stress reaction (fight or flight) We used to think our brains were static unchangeable Now we know that our brains can change neuroplasticity By changing our habits (mindfulness) we can change our brains We don t have to have a negative reaction to stress; we can choose how to respond Mindfulness does not stop the stress, it just allows us to make a choice of how to respo
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11 Benefits of mindfulness: Presence Awareness Focus Positive response to negative situations Acceptance Health (response to chronic pain, trouble sleeping etc..) Gratitude Addiction recovery
12 What does it look like? Formal practice: longer periods of time doing certain activities (breathing, body scan, emotions, feelings etc..) Informal practice: --can be done anytime, anywhere (sitting or walking even in a group)
13 When can you practice mindfulness? Upon awakening (set your positive intention for the day) Preparing to go to work (practice being present) At work (before, during and after stressful situations) At breaks and lunch (just a few deep breaths) On the way home (reflection on work positive responses) At home with family (being present with everyone) Before bed (gratitude, deep breathing assists sleep) ANYTIME
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15 A few mindfulness practices: --upon awakening: just focus on your breath if nay thoughts about the day arise, just let them go and return to your breath---close with setting a positive intention for the day. --at work, before any activity: take a few minutes to focus on your breath...put off thoughts about what you have to do that day...(you can always return to the breath at any time during the day...focusing on your breath creates a habit of sharper focus, greater awareness of the present situation... --go to a safe, peaceful place: in another practice, after relaxing with breathing, visualize a safe, peaceful place...imagine you can go there anytime...when stressful situations arise you can take yourself there quickly to calm yourself before re-entering the fray... --at home, before bed: breathing, gratitude for the day, intention of a good night s rest
16 QUESTIONS? COMMENTS?
17 Closing: Song: Peace by Norah Jones Poem: The Summer Day by Mary Oliver
18 Please contact me if you are interested in additional workshops or retreats on mindfulness meditation, mindfulness at work, or mindful leadership. Jim Van Hecke Addiction Recovery Institute PO Box 987 Tryon, NC ( c ) (
19 Resources Books Mindfulness for Beginners by Jon Kabat-Zinn, M.D. Wherever You Go, There You Are by Jon Kabat-Zinn, M.D. Calming You Anxious Mind by Jeff Brantley, M.D. Five Good Minutes at Work by Jeff Brantley, M.D. Note: there are a series of the Five Good Minute books The Miracle of Mindfulness by Thich Nhat Hanh Present Moment Wonderful Moment by Thich Nhat Hanh Grieving Mindfully by Sameet M. Kumar, Ph.D. Mindfulness by Joseph Goldstein Online The Mindfulness Summit free MBSR Online Course fee attached Soundstrue.com mixed some free and some are fee-based CDs Awareness of Breathing Meditation (Duke Center for Integrative Medicine) Breathing Meditations by Andrew Weil and others (Soundstrue.com)
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