1. 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

2. 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

3. What is Mindfulness?

4. 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)

5. 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

6. 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)

7. 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)

8. Why Incorporate it?

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

10. 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)

11. Examples of Incorporating Mindfulness

12. Mindfulness-in-Action
Attitudes of Mindfulness
Non-Judging
Patience
Beginner’s Mind
Trust
Non-Striving
Acceptance
How?
Letting Go
CRB, Ph.D. Director, Counseling Services
(Kabat-Zinn, 1990)

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

14. 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

15. 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

16. 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

17. 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

18. 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

19. 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

20. 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

21. 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

22. Thank You!