Mindfulness PracticeMindfulness Practice

In the Care of the ElderlyIn the Care of the Elderly

Dr. Valerie ThomsonDr. Valerie Thomson

In the Care of the ElderlyIn the Care of the Elderly

Dr. Valerie ThomsonDr. Valerie Thomson

Cultural InfluencesCultural Influences

Aging remains one of the last “taboos”Aging remains one of the last “taboos” Cultural images are designed to make us feel Cultural images are designed to make us feel

that aging is a sign of “failure”that aging is a sign of “failure” This attitude creates great pain and suffering This attitude creates great pain and suffering

as we pit ourselves against the inexorable as we pit ourselves against the inexorable process- developing signs of aging - crow’s process- developing signs of aging - crow’s feet, stretch marks, age spots - and our feet, stretch marks, age spots - and our attempts at denial with facial creams, hair attempts at denial with facial creams, hair colour, cosmetic surgerycolour, cosmetic surgery

In a material culture, the outer world is of In a material culture, the outer world is of primary importanceprimary importance

Aging remains one of the last “taboos”Aging remains one of the last “taboos” Cultural images are designed to make us feel Cultural images are designed to make us feel

that aging is a sign of “failure”that aging is a sign of “failure” This attitude creates great pain and suffering This attitude creates great pain and suffering

as we pit ourselves against the inexorable as we pit ourselves against the inexorable process- developing signs of aging - crow’s process- developing signs of aging - crow’s feet, stretch marks, age spots - and our feet, stretch marks, age spots - and our attempts at denial with facial creams, hair attempts at denial with facial creams, hair colour, cosmetic surgerycolour, cosmetic surgery

In a material culture, the outer world is of In a material culture, the outer world is of primary importanceprimary importance

Cultural InfluencesCultural Influences

The aging individual is seen as “something less” than The aging individual is seen as “something less” than when young, instead of something morewhen young, instead of something more

Aging can be transformed into a process of Aging can be transformed into a process of developing wisdom, a cultivation of our ability to know developing wisdom, a cultivation of our ability to know ourselves as whole human beingsourselves as whole human beings

With mindfulness practice while getting older we learn With mindfulness practice while getting older we learn we are more than our bodies and mindswe are more than our bodies and minds

Practice can help develop a welcome distance Practice can help develop a welcome distance between who we are and the suffering we experience between who we are and the suffering we experience at the level of body and mindat the level of body and mind

The aging individual is seen as “something less” than The aging individual is seen as “something less” than when young, instead of something morewhen young, instead of something more

Aging can be transformed into a process of Aging can be transformed into a process of developing wisdom, a cultivation of our ability to know developing wisdom, a cultivation of our ability to know ourselves as whole human beingsourselves as whole human beings

With mindfulness practice while getting older we learn With mindfulness practice while getting older we learn we are more than our bodies and mindswe are more than our bodies and minds

Practice can help develop a welcome distance Practice can help develop a welcome distance between who we are and the suffering we experience between who we are and the suffering we experience at the level of body and mindat the level of body and mind

Cultural InfluencesCultural Influences

Attitudes toward elder care are heavily Attitudes toward elder care are heavily influenced by cultural normsinfluenced by cultural norms

Our ability to care for the elderly is also Our ability to care for the elderly is also dependent on our fear of growing old dependent on our fear of growing old ourselves - our personal experiences of ourselves - our personal experiences of loneliness, embarrassment, loneliness, embarrassment, powerlessness, loss of role and powerlessness, loss of role and meaningmeaning

Attitudes toward elder care are heavily Attitudes toward elder care are heavily influenced by cultural normsinfluenced by cultural norms

Our ability to care for the elderly is also Our ability to care for the elderly is also dependent on our fear of growing old dependent on our fear of growing old ourselves - our personal experiences of ourselves - our personal experiences of loneliness, embarrassment, loneliness, embarrassment, powerlessness, loss of role and powerlessness, loss of role and meaningmeaning

Learning to Become MindfulLearning to Become Mindful

In learning to become mindful, to age In learning to become mindful, to age consciously and without fear we must consciously and without fear we must be willing to face the truth of our own be willing to face the truth of our own lives - the content of our minds, our own lives - the content of our minds, our own suffering and the suffering around us, suffering and the suffering around us, without averting our gaze, and allow it to without averting our gaze, and allow it to “be” in the present moment.“be” in the present moment.

From : Still Here, by Ram DassFrom : Still Here, by Ram Dass

In learning to become mindful, to age In learning to become mindful, to age consciously and without fear we must consciously and without fear we must be willing to face the truth of our own be willing to face the truth of our own lives - the content of our minds, our own lives - the content of our minds, our own suffering and the suffering around us, suffering and the suffering around us, without averting our gaze, and allow it to without averting our gaze, and allow it to “be” in the present moment.“be” in the present moment.

From : Still Here, by Ram DassFrom : Still Here, by Ram Dass

What Is Mindfulness?What Is Mindfulness?

The practice of being fully present, “in The practice of being fully present, “in the moment”the moment”

A way to stop dwelling on the past or A way to stop dwelling on the past or worrying about the futureworrying about the future

An opportunity to fully experience our An opportunity to fully experience our liveslives

A process of becoming fully consciousA process of becoming fully consciousA way of “being” rather than a techniqueA way of “being” rather than a technique

The practice of being fully present, “in The practice of being fully present, “in the moment”the moment”

A way to stop dwelling on the past or A way to stop dwelling on the past or worrying about the futureworrying about the future

An opportunity to fully experience our An opportunity to fully experience our liveslives

A process of becoming fully consciousA process of becoming fully consciousA way of “being” rather than a techniqueA way of “being” rather than a technique

The Mindful ProcessThe Mindful Process

Formal PracticesFormal PracticesDisciplined - meditationDisciplined - meditationAwareness of the breath, awareness of the Awareness of the breath, awareness of the

body (Body Scan), Exercise (Yoga, Tai Chi)body (Body Scan), Exercise (Yoga, Tai Chi) Informal PracticesInformal Practices

Being in the moment - eating, walking, washing Being in the moment - eating, walking, washing dishesdishes

Using cues and reminders to be mindfulUsing cues and reminders to be mindful

Formal PracticesFormal PracticesDisciplined - meditationDisciplined - meditationAwareness of the breath, awareness of the Awareness of the breath, awareness of the

body (Body Scan), Exercise (Yoga, Tai Chi)body (Body Scan), Exercise (Yoga, Tai Chi) Informal PracticesInformal Practices

Being in the moment - eating, walking, washing Being in the moment - eating, walking, washing dishesdishes

Using cues and reminders to be mindfulUsing cues and reminders to be mindful

Mindfulness PracticesMindfulness Practices

Maintaining attention through the day, Maintaining attention through the day, often during routine activityoften during routine activity

Learning to focus, concentrate and calm Learning to focus, concentrate and calm the mind and bodythe mind and body

Looking deeply at ourselves and the Looking deeply at ourselves and the way we do things, understanding way we do things, understanding ourselves betterourselves better

Seeing clearly we can make good Seeing clearly we can make good choices for ourselves, change old habitschoices for ourselves, change old habits

Maintaining attention through the day, Maintaining attention through the day, often during routine activityoften during routine activity

Learning to focus, concentrate and calm Learning to focus, concentrate and calm the mind and bodythe mind and body

Looking deeply at ourselves and the Looking deeply at ourselves and the way we do things, understanding way we do things, understanding ourselves betterourselves better

Seeing clearly we can make good Seeing clearly we can make good choices for ourselves, change old habitschoices for ourselves, change old habits

Mindfulness at WorkMindfulness at Work

Bringing our whole self to the jobBringing our whole self to the job

ListenListen without calculating or analyzing without calculating or analyzing our next moveour next move

Allows for an authentic and meaningful Allows for an authentic and meaningful response, rather than a “pre-programmed response, rather than a “pre-programmed package”package”

Bringing our whole self to the jobBringing our whole self to the job

ListenListen without calculating or analyzing without calculating or analyzing our next moveour next move

Allows for an authentic and meaningful Allows for an authentic and meaningful response, rather than a “pre-programmed response, rather than a “pre-programmed package”package”

Mindfulness at WorkMindfulness at Work

Observe Observe your own thoughts, feelings and your own thoughts, feelings and body sensationsbody sensations

Use this as information, allowing you to Use this as information, allowing you to understand the causes and conditions of your understand the causes and conditions of your own reactivityown reactivity

Observe Observe your own thoughts, feelings and your own thoughts, feelings and body sensationsbody sensations

Use this as information, allowing you to Use this as information, allowing you to understand the causes and conditions of your understand the causes and conditions of your own reactivityown reactivity

Mindfulness at WorkMindfulness at Work

CalmCalm your mind and body your mind and bodyUsing the breath as an anchor to the present Using the breath as an anchor to the present

momentmomentThe 3 Minute Breathing Space - The 3 Minute Breathing Space -

Awareness/Gathering/ExpandingAwareness/Gathering/Expanding

CalmCalm your mind and body your mind and bodyUsing the breath as an anchor to the present Using the breath as an anchor to the present

momentmomentThe 3 Minute Breathing Space - The 3 Minute Breathing Space -

Awareness/Gathering/ExpandingAwareness/Gathering/Expanding

The Fruits of PracticeThe Fruits of Practice

Mindfulness - cultivating good health, Mindfulness - cultivating good health, both physical and mentalboth physical and mental

Meditation - cultivating a calm, clear Meditation - cultivating a calm, clear mind and the ability to look deeplymind and the ability to look deeply

Understanding - clear perception Understanding - clear perception destroys illusions and insight is possibledestroys illusions and insight is possible

Patience - using the breath to slow Patience - using the breath to slow things down and let the day unfoldthings down and let the day unfold

Mindfulness - cultivating good health, Mindfulness - cultivating good health, both physical and mentalboth physical and mental

Meditation - cultivating a calm, clear Meditation - cultivating a calm, clear mind and the ability to look deeplymind and the ability to look deeply

Understanding - clear perception Understanding - clear perception destroys illusions and insight is possibledestroys illusions and insight is possible

Patience - using the breath to slow Patience - using the breath to slow things down and let the day unfoldthings down and let the day unfold

Ways to Reduce Workday Stress

Ways to Reduce Workday Stress

Take a few minutes in the morning to sit Take a few minutes in the morning to sit quietly, meditate or take a slow quiet walkquietly, meditate or take a slow quiet walk

Pay attention to your breathing when you Pay attention to your breathing when you start up the carstart up the car

Become aware of body tension while driving. Become aware of body tension while driving. Consciously practice releasing and dissolving Consciously practice releasing and dissolving the tensionthe tension

Decide not to play the radio, be with yourselfDecide not to play the radio, be with yourself Go the speed limitGo the speed limit

Take a few minutes in the morning to sit Take a few minutes in the morning to sit quietly, meditate or take a slow quiet walkquietly, meditate or take a slow quiet walk

Pay attention to your breathing when you Pay attention to your breathing when you start up the carstart up the car

Become aware of body tension while driving. Become aware of body tension while driving. Consciously practice releasing and dissolving Consciously practice releasing and dissolving the tensionthe tension

Decide not to play the radio, be with yourselfDecide not to play the radio, be with yourself Go the speed limitGo the speed limit

Ways to ReduceWorkday Stress

Ways to ReduceWorkday Stress

Pay attention to your breathing or the scenery Pay attention to your breathing or the scenery around you when stopped at a red lightaround you when stopped at a red light

Take a moment to orient yourself to the Take a moment to orient yourself to the workplace once you park the carworkplace once you park the car

While performing your duties monitor bodily While performing your duties monitor bodily sensation - consciously letting go of excess sensation - consciously letting go of excess tensiontension

Use your breaks to truly relax - take a 2-5 Use your breaks to truly relax - take a 2-5 minute walk or sit at a desk and recoupminute walk or sit at a desk and recoup

Change your environment at lunch or try Change your environment at lunch or try closing your door if you have oneclosing your door if you have one

Pay attention to your breathing or the scenery Pay attention to your breathing or the scenery around you when stopped at a red lightaround you when stopped at a red light

Take a moment to orient yourself to the Take a moment to orient yourself to the workplace once you park the carworkplace once you park the car

While performing your duties monitor bodily While performing your duties monitor bodily sensation - consciously letting go of excess sensation - consciously letting go of excess tensiontension

Use your breaks to truly relax - take a 2-5 Use your breaks to truly relax - take a 2-5 minute walk or sit at a desk and recoupminute walk or sit at a desk and recoup

Change your environment at lunch or try Change your environment at lunch or try closing your door if you have oneclosing your door if you have one

Ways to Reduce Workday Stress

Ways to Reduce Workday Stress

Stop for 1-3 minutes every hour, becoming Stop for 1-3 minutes every hour, becoming aware of your breathing and your bodily aware of your breathing and your bodily sensationssensations

Use cues as reminders to centre yourself Use cues as reminders to centre yourself (ringing phones or call bells)(ringing phones or call bells)

Share some time with close associates at Share some time with close associates at lunch. Choose topics unrelated to worklunch. Choose topics unrelated to work

Eat one or two lunches a week in silenceEat one or two lunches a week in silence At the end of the day, retrace your steps, At the end of the day, retrace your steps,

acknowledge your accomplishmentsacknowledge your accomplishments

Stop for 1-3 minutes every hour, becoming Stop for 1-3 minutes every hour, becoming aware of your breathing and your bodily aware of your breathing and your bodily sensationssensations

Use cues as reminders to centre yourself Use cues as reminders to centre yourself (ringing phones or call bells)(ringing phones or call bells)

Share some time with close associates at Share some time with close associates at lunch. Choose topics unrelated to worklunch. Choose topics unrelated to work

Eat one or two lunches a week in silenceEat one or two lunches a week in silence At the end of the day, retrace your steps, At the end of the day, retrace your steps,

acknowledge your accomplishmentsacknowledge your accomplishments

Ways to Reduce Workplace Stress

Ways to Reduce Workplace Stress

Pay attention as you walk to your car - breathing the Pay attention as you walk to your car - breathing the air. Can you walk without feeling rushed?air. Can you walk without feeling rushed?

Sit quietly when you first get in your car and Sit quietly when you first get in your car and consciously make the transition from work to homeconsciously make the transition from work to home

While driving, notice if you are rushing. What does this While driving, notice if you are rushing. What does this feel like? What can you do about it?feel like? What can you do about it?

When you pull into the driveway take a moment to When you pull into the driveway take a moment to come back to the present. Orient yourself to being with come back to the present. Orient yourself to being with family.family.

Change out of work clothes, moving into your next Change out of work clothes, moving into your next “role“role””

Adapted From: Saki Santorelli, Tips and Reminders for Adapted From: Saki Santorelli, Tips and Reminders for Being Mindful During the WorkdayBeing Mindful During the Workday

Pay attention as you walk to your car - breathing the Pay attention as you walk to your car - breathing the air. Can you walk without feeling rushed?air. Can you walk without feeling rushed?

Sit quietly when you first get in your car and Sit quietly when you first get in your car and consciously make the transition from work to homeconsciously make the transition from work to home

While driving, notice if you are rushing. What does this While driving, notice if you are rushing. What does this feel like? What can you do about it?feel like? What can you do about it?

When you pull into the driveway take a moment to When you pull into the driveway take a moment to come back to the present. Orient yourself to being with come back to the present. Orient yourself to being with family.family.

Change out of work clothes, moving into your next Change out of work clothes, moving into your next “role“role””

Adapted From: Saki Santorelli, Tips and Reminders for Adapted From: Saki Santorelli, Tips and Reminders for Being Mindful During the WorkdayBeing Mindful During the Workday

Practice ResourcesPractice Resources

Full Catastrophe Living by Jon Kabat-ZinnFull Catastrophe Living by Jon Kabat-Zinn Mindfulness-Based Cognitive Therapy for Mindfulness-Based Cognitive Therapy for

Depression by Segal, Williams and TeasdaleDepression by Segal, Williams and Teasdale The Wellness Book by Herbert BensonThe Wellness Book by Herbert Benson Still Here by Ram DassStill Here by Ram Dass Coming to our Senses by Jon Kabat-ZinnComing to our Senses by Jon Kabat-Zinn The Miracle of Mindfulness by Thich Nhat The Miracle of Mindfulness by Thich Nhat

HahnHahn Guided Mindfulness Meditation Practice CD’s Guided Mindfulness Meditation Practice CD’s

by Jon Kabat Zinn: www.mindfulnesscds.comby Jon Kabat Zinn: www.mindfulnesscds.com

Full Catastrophe Living by Jon Kabat-ZinnFull Catastrophe Living by Jon Kabat-Zinn Mindfulness-Based Cognitive Therapy for Mindfulness-Based Cognitive Therapy for

Depression by Segal, Williams and TeasdaleDepression by Segal, Williams and Teasdale The Wellness Book by Herbert BensonThe Wellness Book by Herbert Benson Still Here by Ram DassStill Here by Ram Dass Coming to our Senses by Jon Kabat-ZinnComing to our Senses by Jon Kabat-Zinn The Miracle of Mindfulness by Thich Nhat The Miracle of Mindfulness by Thich Nhat

HahnHahn Guided Mindfulness Meditation Practice CD’s Guided Mindfulness Meditation Practice CD’s

by Jon Kabat Zinn: www.mindfulnesscds.comby Jon Kabat Zinn: www.mindfulnesscds.com