1. An Experiential Introduction to Mindfulness
Sandy MacLean
Thursday 24thJanuary 2019

2. Intentions to explore the concept of mindfulness and the evidence base
to understand the benefits of mindfulness as an approach that can enhance student resilience and wellbeing
to experience some basic mindfulness exercises

3. Background and history
been around for long time – roots in Eastern philosophies
the Mindful Nation Westminster report
used extensively in NHS in UK
schools, colleges, universities, organisations.

4. Mindfulness can be defined as:
What is Mindfulness?
Mindfulness can be defined as:
‘Being present in the moment without preference or judgement’
When was the last time you were fully present?
Automatic Pilot/ Distraction
What does that mean in our
everyday life?
What does that mean in the workplace?

5. ‘Between stimulus and response there is a space
‘Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.’ Viktor E Frankl
Holocaust survivor and author of
Man’s Search for Meaning

6. Sitting on the riverbank

7. Recognising the unsettled mind

8. Mindfulness exercise – beginner’s Mind
What was your experience ?
What did you notice ?

9. Mindfulness meditation
posture
starting to settle our minds
What was your experience?
What did you notice ?

10. How can mindfulness reduce stress and anxiety and promote wellbeing?
becoming more aware of the present moment can help us enjoy the world
mindfulness allows us to become more aware of the stream of thoughts and feelings that we experience and to see how we can become entangled
this lets us stand back from our thoughts and start to see their patterns – be an observer.

11. How can mindfulness reduce stress and anxiety and promote wellbeing?
most of us have issues that we find hard to let go of and mindfulness can help us deal with them more productively - it puts the breaks on rumination and anticipatory anxiety
awareness of this kind also helps us notice signs of stress or anxiety earlier and helps us deal with them better.

12. What does the research say?

14. Digital mindfulness
Mindful Moments – as you are reaching for a device become still, pause, focus attention- take 3 deep breathes
Wise waiting – if you are on-hold waiting for the phone, a web page to come up, the computer to turn on – become still, relax into the moment
Unit tasking – the opposite of multi-tasking-do one task at a time-bring your full attention to that one thing
Digital awareness - become aware of the relationship between digital stimulation and how you feel – pause and notice how you feel – make wise choices to support your health and well-being so that you can respond rather than react
Mindful transitions - interacting with technology puts us in a state of hyper arousal – once you shut down your device or computer, pause and breathe
Unplug with awareness – take some time out of your schedule to unplug from your screens
Wake up calls - use the beeps, dings, buzzes of your devices as mindfulness triggers and a signal to come back to the moment creating space before you respond.

15. Top benefits of mindfulness
reduction in stress levels and enhanced well-being
improved focus and productivity
greater capacity for tolerance
enhanced inter-personal relationships at work
ability to manage thoughts and emotions – higher EI
greater compassion for self and others.

16. Top benefits of mindfulness (cont)
increases concentration/reduces distraction
induces calmness and peacefulness
increases serotonin levels which influence
mood and behavior
increases personal resilience.

17. Getting started – resources and courses – formal and informal
Upcoming courses
Handouts

18. Thank you!