Mindfulness and Stress ReductionParadigm Group

Beginner’s Mind

About Golden Bristle

Calm, Committed, Happy, Healthy

Teams

Being aware of what's going on -- in our minds, in our bodies and around us -- and

accepting it without trying to change it

(because trying to change it will most likely drive us crazy)

What is Mindfulness?

1. Being aware of the present moment, whatever is happening.

2. Accepting it for what it is. (The hardest part.)

Two Keys:

It gives us space.Why is it important?

Meditation (and other methods)

How do we get it?

• HBR: 60-90% of healthcare costs stress related

• Gallup estimates #1 cause of longterm sickness globally

Stress

Immediate

Stress Effects

Immediate

Stress Effects

Long-term

Employee Disengagement: $2,000

The Costs

Healthcare Costs: $2,000

Stress

“After the session I feel relaxed…very zen. Not as much going through my mind, I’m calmer, more peaceful and happier, with no headache."

Neuroplasticity

• Emotion regulation

• Self-referential processing

• Depression/anxiety

• Interoception

• Learning and memory

Compassion

“I’m more patient with my friends and family, willing to listen and feel and invest, and grateful for everything I have. I feel healthier and do more to take care of my physical health. And possibly most important, I’m nicer, both to myself and others. (And more aware I am sometimes still a cranky old man.)"

• Increased social connection

• Increased life satisfaction / decreased depression

• Cultivation of compassion

• Decreased (stigmatized) intergroup bias

Compassion

Health

“I have been very aware of various pain around my body for the past couple of months, but during the meditation I had a vacation from that. I was amazed during the body scan that no part of my body was complaining."

Health

• Pain relief

• Cardiovascular - blood pressure, stroke, atherosclerosis

• Inflammation and immune system

• Etc.

Daily Practices

• Gratitude: Write down 5 things you’re grateful for

• Go for a walk

• Pay attention

• Mindfulness meditation practice

Specific Meditations

• Stress and Health: Body Scan

• Focus: Concentration or Direct Perception

• Empathy: Loving Kindness/Metta

Calm, Committed, Happy, Healthy

• Set a regular schedule

• Make a space

• Mini meditations

Create a Practice

Questions