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Happiness Isn’t Brain Surgery:

Mindfulness and RelaxationFor the Family

Presented by: Dr. Dawn-Elise SnipesExecutive Director, AllCEUs

Host: Counselor Toolbox

Objectives Review the function of mindfulness and a

variety of mindfulness techniques Explore the concept of relaxation Identify different methods of relaxation

Mindfulness Being aware of your current state

Emotionally Mentally Physically Spiritually

MindLESSness allows people to ignore “minor” stress until it adds up to a meltdown

What discriminative stimuli can you put in the environment to remind you to do a mindfulness scan?

Mindfulness Activities Body scan Mindful Breathing Mindful Observation

Specific object Environmental awareness

Mindful awareness – Think before you act Mindful appreciation: Notice 5 things in your

day that usually go unappreciated.

More Mindfulness Activities 4+4

4 Senses plus 4 stimuli: Sight, Sound, Touch, Smell What are 4 things that I see What are 4 things I am hearing What are 4 things I am feeling What are 4 things I can smell

Tactile Mindfulness Pinch or ice cube Helps tune in to how you deal with pain and what

emotions rise

More Mindfulness Activities “I” and “You” Exercise

Pay attention to how often you use the word I in a sentence

I feelI amI will etc…

Pay attention to how often you use the word “you”

In a blaming, directing or accusatory fashionIn an inquiring, compassionate fashion

More Mindfulness Activities Cause and effect

Play out the story for everything that you do for a given period of time

I got out of bed because…. The effect of this is… Devil’s Advocate

Act as if you believe the opposite of what you believe about something. Make a note of how you feel and new perspectives you gain.

Relaxation Relieving the mind and body of stress,

tension, anxiety and restoring equilibrium Emotional

Increase pleasant cues in your environmentSound: Music, birds, silence, waterfall, Sights: Pictures, colors, organization, safetyFeel: Temperature, textureSmell: Crisp air, aromatherapy

Relaxation Cognitive

Don’t think…just be (meditation) Guided Imagery Reading something enjoyable/nonstressful Learning a new hobby is often not relaxation in

it’s truest sense because it takes a fair amount of energy, however, it does distract from other stressors

Relaxation Physical—Relieve pain and muscular

imbalances and regulate bloodflow Stretching Massage Hottub Progressive muscular relaxation Breath work

Relaxation Social

Social environments that promote calm, tranquility and happiness

Laughter is an excellent relaxation technique. Extroverts may be more comfortable around a group of

people, interruptions are welcomed Introverts may find a gathering of one or two others

without interruptions is optimal “Judgers” do not like surprises and need to plan for the

event (the unknown or unpredictable is stressful) “Perceivers” love surprises and prefer not to exert the

mental energy of planning everything out

Relaxation Environmental

What makes an environment relaxing for you?ColorsSightsLight levelTemperatureLocationSoundsOrganization

Summary Mindfulness involves increasing awareness of our

emotional, mental and physical selves Mindfulness helps us develop an understanding of

external stimuli that influence ourselves Relaxation is a technique used to restore equilibrium

after a period of stress As clients increase self-awareness, they will be able

to Identify signs of distress earlier Implement relaxation strategies to prevent upheaval Learn their own stress triggers and effective interventions