- The attitudinal foundation of mindfulness practice
- Mindfulness in problem-solving
- Dealing with stress with mindfulness
- Type A and type B personalities
- Links between physical health and mindfulness
- Stress reactivity
- Stress responsiveness
- Freeing up time
- Some hints for reducing work stress
- Feeling threatened leads to feelings of anger. When things "seem" to be getting out of control, our deepest insecurities erupt, leading us to behave self-destructively or in ways hurtful to others.
- Breathing meditation: focus on observation, observing the thoughts, content and "charge", then let go and refocus.
- Our preoccupation with how we look comes from a deep seated insecurity about our bodies. Let go by not judging it.
- Dis-cover the possibilities
- Realise (make real) you are already there - there is nowhere else to go.
- Social influences and mindfulness:
- Valuing relationships
- Honouring relationships
- Feeling a senese of goodness and basic trust
The attitudinal foundation of mindfulness practice
|1||Non-judging||A focus on judging experience locks in a particular reaction, categorises "good" and "bad" experiences. Just watch.|
|2||Patience||A form of wisdom. Being completely open to each moment.|
|3||A beginner's mind||Our thinking and beliefs about what we "know" get in the ways of seeing things as they really are. Each moment is unique and contains unique possibilities.|
|4||Trust||...in oneself, not discounting feelings but listening to them.|
|5||Non-striving||Non-doing. Just pay attention to what is happening.|
|6||Acceptance||Seeing things as they are in the present instead of wasting energy on anger and denial. "It is just the way it is".|
|7||Letting go||Some thoughts/experiences are elevated or suppressed eg letting go to go to sleep.|
Mindfulness in problem-solving
If a problem seems insoluble, we tend to create more problems rather than penetrating through the problem. This leads to frustration, inadequacy, insecurity. Other problems become harder to solve > we create our own boundaries > we produce reasons for not challenging the boundaries, not taking risks, rather than exploring the possibilities and our relationship to the problem - wholeness and connectedness.
"My problem" avoids us seeing "the problem", putting ourselves at the centre.
How you see things and how you handle them determine how much stress you will experience
- Dealing with change
- Learned helplessness
- Using our internal resources
- beliefs that you can handle adversity
- view of yourself as a person
- Changing the way we see ourselves within relationships
- Perceiving the full experience (eg the 9 dots)
Dealing with stress with mindfulness
|Self-efficacy||Your confidence in your ability to grow influences your
ability to grow
|Hardiness||Psychological or Stress hardiness
Shows high levels of
|A sense of coherence||
Type A and type B personalities
|Type B personality||Type A personality|
Higher BP/MI/cancer and other health problems
|Unstressed affiliation/motivation||Power/motivation syndrome|
Links between physical health and mindfulness
- Gives a purpose for living
- Touch - a present moment experience
- Feeling of belonging
- Interdependent, not dependent
- Being aware of feelings and their relationship to the "here and now"
- Behaviour becomes disordered
- Dis-attention - not listening to our own inbuilt feedback messages
Attention > connection > self regulation > sense of order > ease (vs. dis-ease)
The one thing you can be sure of!
Why do some people find change more difficult?
Even "happy" changes are stressful - getting married, moving house. These changes lead to dis-stress depending on what they mean to you and how you adapt to them.
Adaptability innovations index (Kaplan)
- 80% are adaptors - tweak it
- 20% are innovators - change it
- Hyperarousal - overwork - workaholic
- Chronic stressors
- Substance misuse - caffeine, alcohol, food, nicotine
Freeing up time
- Time is a product of thought. Minutes and hours are conventions
- Live in the present
- Make space to "be"
- Simplify your life
Some hints for reducing work stress
- When you wake up, take a few moments to recognise that you are choosing to work today.
- Be "in the moment" with getting dressed, showering etc.
- Connect when you say goodbye.
- Be mindful during the travel.
- Take a moment from time to time to monitor your bodily sensations.
- Walk mindfully, don't rush.
- Truly relax during breaks. Spend the time with people you feel comfortable with.
- Exercise instead of lunch.
- Use everyday cues to remind yourself to relax eg phone ringing.
- Get out of work clothes when you get home.
- Review what you have accomplished at he end of the day.
Reference: Full catastrophe living - Jon Kabat-Zinn