Mindfulness & Yoga Practices for Social Workers MASSW Annual Conference October 2105 Jen Rapanos, LMSW, SSW, RYT-200 jenrapanos@wellbeankidsyoga.comwww.we llbeankidsyoga.com
Objectives Differentiate between what mindfulness is, and what it is not. Define where mindfulness originated? Identify how mindfulness is being used as an evidence-based practice in other settings. Become familiar with and practice three mindfulness exercises. Demonstrate knowledge of current research on mindfulness and yoga practices with children. Identify how mindfulness may be used as tool for reducing stress. Learn and identify 3-5 mindfulness exercises that can be used with children. Select mindfulness and yoga practices that can be implemented personally. Select mindfulness and yoga practices that can be implemented professionally.
Inspiration & Research Jon Kabat-Zinn Mindfulness Based Stress Reduction Daniel J. Siegel MindUp Thich Nhat Hanh Conscious Discipline Jack Kornfield Insight Meditation Society Christine Freeman MBSR Research Bruce Perry https://youtu.be/tCbhbFc5vME Bonnie Badenoch The Science of Mindfulness
What’s the Buzz?
Where did mindfulness begin? • History — Vipassana, 2,500 year old tradition; cultivating the capacity to pay attention. • Jon Kabat-Zinn, PhD. — MBSR (Mindfulness Based Stress Reduction) in 1979. University of Mass. Medical School. Brought a secular practice of Mindfulness to American mainstream.
Mindfulness Paying attention in a particular way; on purpose, in the present moment, and nonjudgmentally.” -Jon Kabat-Zinn https://youtu.be/KDxIBQT7F54
Mindfulness Switching from auto-pilot to awareness. • Being present with whatever is going on (thoughts, body, • emotions) inside and outside experiences. Cultivating wisdom. Clearly see our reactions, triggers, • habitual patterns, mind/body disconnect Not something you have to get. It is innate within everyone. • A basic human quality. Not “the answer” to life’s problems. Rather, life’s problems can • be seen more clearly through the lens of a clear mind
Neurologist, physiatrist and Holocaust survivor
Are You STRESSED? _______________________________________________________ • _______________________________________________________ • _______________________________________________________ • _______________________________________________________ •
How do you relate to stress? Throughout history, humans have sought ways to decrease suffering and alleviate it. Mindfulness is a way of relating to all experience that can reduce suffering. Mindfulness teaches how to pay attention to our stress reactions. From this place of awareness we can choose how we relate to stressful and challenging situations, how to relate to life more skillfully.
MINDFULNESS PRACTICE Mindfulness PRACTICE teaches us how to pay attention to the present moment. From this space we can choose HOW to relate to our experiences. WHAT DID YOU NOTICE?
Techniques for children: Awareness vs. Auto Pilot Mindful eating activities — clementines • Breath meditation • Bell meditation • Body Scan •
Mindfulness Practice INFORMAL FORMAL Meditation Bringing mindful awareness to daily living • and experiences: Body Scan • brushing your teeth • Yoga • eating • Walking Meditation • cooking • reading to your child • greeting your partner • walking into work • checking in with your body or breath • throughout the day noticing how you feel during a social • interaction
The Brain The Brain (Hand Model) • Amygdala (Limbic System • Prefrontal Cortex • Autonomic Nervous System • Sympathetic (fight, flight, freeze) • Parasympathetic •
Stress & the Brain Our “watch dog” can’t differentiate between a real or • perceived threat. Brain does not distinguish between psychological or • physiological danger, activating the same physiological response in either case. Emotions and thoughts can cause the same physiological • response as if threatened by a woolly mammoth. Anything that threatens our sense of well being can trigger • the survival reaction of the amygdala to some degree.
Mindful Awareness & the Brain Mindful awareness teaches us to notice when our • parasympathetic nervous system has been activated. From this awareness we can then learn how to calm our bodies and minds so that they are better able to access the PFC which helps manage emotions and solve problems more skillfully. Mindfulness practice strengthens areas of the brain related to • self-regulation, decision making, focus and attention. Neuroplasticity “…the latest brain research indicates that we • can change the way the brain functions. The ability to change our neural connections in response to our experiences.” – Dr. Daniel Siegel (2007) The Science of Mindfulness: Dr. Dan Siegel, MD • https://youtu.be/yqUNtLbwoj4
Techniques for children: brain education MindUP Curriculum • Getting to Know and Love Your Brain Poster: • MindUP http://teacher.scholastic.com/products/mindup /pdfs/MindUP_3-5_Sample_Poster.pdf Well-Bean BLOG: • Meet Wise Owl and Watch Dog www.wellbeankidsyoga.com/blog/getting-to- know-your-brain-meet-wise-owl The Mind Jar • Well-Bean BLOG: The Mind Jar Meditation • www.wellbeankidsyoga.com/blog/mind-jar- meditation
Awareness of Thoughts
Awareness of Thoughts “Our minds are constantly thinking about the past, projecting into the • future, worrying about things that may never happen, blaming ourselves for things that couldn’t be helped and otherwise remaining stuck in a mental state that is unrelated to the truth of the present moment…” Little Flower Yoga for Kids We are so immersed in our thoughts and non-stop chatter that we are • hardly aware that they are there. Monkey Mind! We tend to take our own thoughts as gospel truth, as fact. • With our minds we make a big deal out of ourselves, out of our pain • and out of our problems. We create images of “who we are.”
Unskillful Thinking Patterns Non-Stop Chatter • What is the quality of your thoughts? Self-Talk • Catastrophizing • Mind Reading • The “should” • Overgeneralizing or worrying • Rehearsing and Rehashing •
There are certain thoughts and feelings and situations that the mind seems to want to hold on to. If pleasant we try to prolong thoughts, feelings and experiences. Stretch them out, wish for more, conjure them up again and again. CLINGING
We often let our thinking and beliefs about what we “know” prevent us from seeing things as they really are. We strive for an outcome or attach to how things “should be.” We resist thoughts, feelings and experiences that we view as unpleasant and try to get rid of or prevent them RESIST
In the beginner’s mind there are many possibilities, in the expert’s mind there are few. What if we learned to observe as an impartial witness? What if we learned to “let go” of judging thoughts. How refreshing to see things through the lens of a “beginner’s mind”
Mindful Awareness & Thoughts Being aware of the mind that thinks it knows all the time is a • major step toward learning to see through your opinions and perceive things as they actually are. -Jon Kabat-Zinn Full Catastrophe Living Mindfulness allows us to see our own experiences and thinking • patterns more clearly We become more aware of what may be causing us stress • and suffering. When we become aware of our stress reactions and thinking, • we can choose to respond more skillfully.
ARE YOU SURE?
Mindfulness Practice Seated mindfulness breathing exercise; using breath as an anchor.
Techniques for children: Curiosity & Beginner’s Mind Uses senses Mindful eating • Mindful smelling • Listening activities • BLOG: Mindful Lessons With an Avocado http://www.wellbeankidsyoga.com/blog /mindful-lessons-with-an-avocado
Body Awareness • We spend a lot of time living outside of our bodies preoccupied with thought. • We often ignore, discount or are just unconscious to what our bodies communicate to us, though the body has its own wisdom. • We often suppress or repress feelings. • We are out of touch with what feelings really feel like in the body.
The left brain is western civilization’s favorite tool when analyzing an issue. While helpful on one level, it neglects the often untapped wisdom found in the right brain, the center of intuition, instinct and emotion. Emotional Logical Integration
Emotions Emotions are transient. • Last in consciousness in not reinforced with thought for • about 90 seconds. Awareness and acknowledgement often helps dissipate • emotions. Gives us insight into triggers and patterns. •
“Felt Sense” https://www.youtube.com/watch?v=RP4abiHdQpc https://www.youtube.com/watch?v=icDGQ-jrWD8
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