Samantha Yarde

teacher • blogger • facilitator • photographer

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Establishing a Daily Mindfulness Practice

Presented by Parneet Pal

Tags: brain, meditation, mindfulness, practice

multiethnic couple meditating together in park
Photo by Monstera

Mindfulness

  • To keep something in mind
    • Breath – quality of breathing
    • Body – check-ins
    • Thoughts – attention to thinking
    • Emotions – attention to feelings/emotions
      • Observe self (body, feelings, etc.) in moments
  • Enhances our capacities to manage stress, triggers and to empathize with others
  • 25 years of research in this area

Brain Networks Strengthened through Mindfulness

  1. Attention
    • Tied to emotional regulation and prosocial networks
  2. Emotional Regulation
    • Greater ability to manage stress response
    • Triggers threshold gets higher
    • Enhances emotional intelligence of self and others (and distinguishing the two)
  3. Prosocial
    • Greater ability to empathize with others
    • Being compassionate
  • Inflammation in cells through its activity on the stress response is reduced

Science of Building New Habits

photo of young woman in a yoga position
Photo by Cliff Booth
  • Simple but not easy
  • Three main areas:
    1. Skill
      • Technique has to be correct
      • Learning from a credible source
    2. Optimizing Physical Environment
      • Surrounding self with things that will help maintenance
        • Reminders, technology, what’s getting in the way of practice, calm, focus
    3. Optimizing Social Environment
      • Surrounding self with people that will help maintenance
        • Support system
  • Notice the practice you are drawn to; you can build on it later
  • Intention: what do you want to practice
  • Motivation: what is your drive to meditate

Motivation – Daniel Kahneman

  • Motivations and the way we behave in the world and make decisions involves 2 aspects of the brain:
    • Fast (unconscious) Brain
      • Accounts for 95% of our behaviour
      • Tied to emotional centers of the brain
      • Habits and routines
      • Motivated by survival (safety, reward, connection, self-identity, values)
    • Slow (conscious) Brain
      • Accounts for 5% of our behaviour
      • Used for paying attention
      • Connections are slower than that of the Fast Brain

Slow Brain, Conscious Intention (e.g., taking care of health)

  • In moments of stress, the Fast Brain does not care about what your doctor has said regarding your health
    • Can be overridden by the intentions and motivation of the Slow Brain
  • Asking “Why” will land you on a emotionally charged reason that brings more meaning to the outcome you’re looking for
    • The “Why” is more likely to build your intention through motivation
      • E.g., Intention: to improve health + Motivation: family, more time to live

Global Cognition Crisis – Adam Gazzaley

crop sad woman with pillow
Photo by Liza Summer
  • With the current state with how we are learning and how we are learning not to pay attention is affecting:
    • Our ability to manage the stress of our lives
    • The ways that we think in everyday situations
    • Our attention (easily distracted, quickly overwhelmed)
    • Our ability to make decisions properly
    • Our ability to empathize and be compassionate
  • Has risen in parallel with our use of technology, which as lead to:
    • Reliance on social image rather than our true inner values
    • Effects on teenagers self-esteem
    • Rising rate of anxiety and depression
    • An epidemic of loneliness
      • Interactions with technology are hurting the quality of relationships
      • Less in person interactions which are important for our capacity to build empathy and compassion
  • Constantly on autopilot, not present, very reactive, poor methods for dealing with emotions
  • To learn more, watch: Cognition Crisis – Dr. Adam Gazzaley
  • Mindfulness is our access to an inner technology that we can tap into no matter where we are and that we can build and get better at
    • Helps with decisions in personal and professional life
    • Benefits the ways we show up in the world and the kinds of businesses we build and how they impact the climate crisis and the planet
  • Mindfulness, Mindful Leadership, Compassionate Leadership
    • You can have a sphere of influence no matter what work you do!

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WEBSITE DISCLAIMER

This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.

Thank you for sharing!

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