Understanding Mindfulness: A Path to Self-Compassion and Well-Being
Explore the concepts of mindfulness and self-compassion as powerful tools for enhancing well-being. Discover how mindfulness can help bridge gaps in accessing the resources needed in challenging moments, leading to improved coping, reduced anxiety, and a greater sense of self-worth.
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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
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
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)
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 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 What? (Goetz, Keltner, & Simon-Thomas, 2010; Neff, 2003a)
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)
Mindfulness-in-Action Attitudes of Mindfulness Non-Judging Patience Beginner s Mind Trust Non-Striving Acceptance Letting Go How? 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. How? I wonder how my conversation partners are affected by this? 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 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
