SIUE Student Affairs Mini-Conference 2019 Starting Your Day w/Mindfulness Courtney R. Boddie, Ph.D. Licensed & Board-Certified Fellow in Counseling Director, SIUE Counseling Services

CRB, Ph.D. Director, Counseling Services I believe everyone has everything they need. They may not know this. They may not know how to access what is needed when it matters most. Mindfulness helps to bridge these gaps. CRB, Ph.D. Director, Counseling Services

What is Mindfulness?

CRB, Ph.D. Director, Counseling Services Mindfulness is… A way of being from Buddhist traditions… “Paying attention, on purpose, in the present, and non-judgmentally, to the unfolding of experience moment-by-moment.” Curious observation vs. walking against the tide What? CRB, Ph.D. Director, Counseling Services (Kabat-Zinn, 1990)

CRB, Ph.D. Director, Counseling Services Mindfulness is… A form of brain hygiene… Living mindfully  Being present Mindfulness meditation  Skill-building An element of self-compassion… What? CRB, Ph.D. Director, Counseling Services

Self-Compassion Definition Self-Kindness Common Humanity Mindfulness Relating to yourself with kindness Making efforts to see universality where possible Mindfulness – being with what is in the present moment What? (Neff, 2003)

Self-Compassion Definition Sensitivity to your experience of suffering, coupled with a deep desire to alleviate that suffering by: Acknowledging the presence of pain, which requires: Pausing Stepping out of your usual frame of reference Viewing the world from the vantage point of another Relating to yourself with kindness Making efforts to see universality where possible Mindfulness – being with what is in the present moment What? (Goetz, Keltner, & Simon-Thomas, 2010; Neff, 2003a)

Why Incorporate it?

Self-Compassion ↑ Subjective well-being ↑ Sense of self-worth ↑ Coping ↓ Anxiety ↓ Depression ↓ Aggression ↓ Impulsivity ↓ Social comparison ↓ Body dissatisfaction Why? (Neff, 2003a)

Balance Why? (Yerkes & Dodson, 1908) Perhaps most importantly, it enables you to strike the balance between managing appropriate amounts of stress and performance Why? (Yerkes & Dodson, 1908)

Examples of Incorporating Mindfulness

Mindfulness-in-Action Attitudes of Mindfulness Non-Judging https://www.pdx.edu/students-with-children/sites/www.pdx.edu.students-with-children/files/7AttitudesofMindfulness.pdf Patience Beginner’s Mind Trust Non-Striving Acceptance How? Letting Go CRB, Ph.D. Director, Counseling Services (Kabat-Zinn, 1990)

Examples of Incorporating Mindfulness “Be here now…” How? CRB, Ph.D. Director, Counseling Services

Examples of Incorporating Mindfulness “Be here now…” Example  Physical: Walk mindfully by paying attention to your steps as you take them. Eat breakfast mindfully by removing distractions and observing each bite you take, noticing how it satisfies hunger etc. How? CRB, Ph.D. Director, Counseling Services

Examples of Incorporating Mindfulness “Be here now…” Example  Physical: Walk mindfully by paying attention to your steps as you take them. Eat mindfully by removing distractions and observing each bite you take, noticing how it satisfies hunger etc. Notice, wonder, and breathe: I notice that I walk fast and eat at my desk while listening to music. I wonder how this is serving me? How? CRB, Ph.D. Director, Counseling Services

Examples of Incorporating Mindfulness “Be here now…” Example  Social: Respond mindfully by pausing and honestly reflecting your feeling state when asked, “how are you?” Interact mindfully by limiting the number of times you check your phone or look away. How? CRB, Ph.D. Director, Counseling Services

Examples of Incorporating Mindfulness “Be here now…” Example  Social: Respond mindfully by pausing and honestly reflecting your feeling state when asked, “how are you?” Interact mindfully by limiting the number of times you check your phone or look away (e.g., nonverbally disengage) during conversations. Notice, wonder, and breathe: I notice that I check my phone repeatedly while conversing with others. I wonder how my conversation partners are affected by this? How? CRB, Ph.D. Director, Counseling Services

Examples of Incorporating Mindfulness “Be here now…” Example  Emotion: Attune mindfully with self by attempting to name feelings as they arise. Reflect mindfully by pondering function/purpose of these feelings. How? CRB, Ph.D. Director, Counseling Services

Examples of Incorporating Mindfulness “Be here now…” Example  Emotion: Attune mindfully with self by attempting to name feelings as they arise. Reflect mindfully by pondering function/purpose of these feelings. Notice, wonder, and breathe: I notice that I have difficulty naming my feelings and therefore struggle to connect them to a purpose. I wonder how being emotionally disconnected in this way is serving me? How? CRB, Ph.D. Director, Counseling Services

Note This may not be easy. This may not always be pleasant. Mindfulness is not for the faint of heart This may not be easy. This may not always be pleasant. For things that are pleasant, turn towards them with gratitude. For things that are unpleasant, lean in with curious questions. CRB, Ph.D. Director, Counseling Services

Resources on Mindfulness Therapist Assisted Online (TAO) Mindfulness Elevator Videos on YouTube Tedx Meditations Tutorials Books Full Catastrophe Living by Jon Kabat-Zinn The Mindfulness Workbook for Anxiety Apps Calm Headspace CRB, Ph.D. Director, Counseling Services

Thank You!