The Effect of Mindfulness
on Wellness

This Tackk Board was
created by: @PeaceAcore (Twitter)
for Our Wellness Train
@WWTrain1 (Twitter)
(This is a Work in Progress)

Other Tackks On Wellness:
https://tackk.com/@PeaceAcore/tackks

There is so much we miss
as we rush through
the moments of our lives.
That which we are mindful toward -
takes on a deeper,
more meaningful reality.
All we really have is Today...
and this Now Moment...

This is Our Life.

Above quote is from a wonderful site - "The Greater Good":
What is Mindfulness?
http://greatergood.berkeley.edu/topic/mindfulness/...

"...mindfulness is defined as
a moment-to-moment awareness
of one’s experience
without judgment.
In this sense,
mindfulness is viewed
as a state and not a trait,
and while it might be promoted
by certain practices
or activities (e.g., meditation),
it is not equivalent to
or synonymous with them."

"Mindfulness differs from mentalizing in that mindfulness is both being aware of the “reflective self” engaged in mentalizing, and the practice of fully experiencing the rising and falling of mental states with acceptance and without attachment and judgment."

Mindfulness Invitation:

"Mindfulness is the ability to cultivate awareness of the present moment while putting aside our programmed biases. It is being in connection with the direct experience of the present moment, the here and now. When we connect to the spaces of our lives with mindfulness we can experience 'The Now Effect,' 'aha' moments of clarity where we’re in touch with an awareness of what really matters. An accelerating amount of research is showing that engaging with mindfulness can help us heal our stress, anxiety, depression, addiction, chronic pain, and open us up to joy, love, self-compassion and a greater sense of connection with ourselves and others. There is even evidence that it can help us nurture a stronger and healthier brain."
~Elisha Goldstein, Ph.D.

How to Learn Mindfulness From a Child
By: RENEE JAIN, MAPP

"Mindfulness is trending. Google is blazing the corporate trail by offering “mindful lunches” and an in-house program called “Search Inside Yourself.” Celebrities and corporate leaders, including Oprah Winfrey and Arianna Huffington, regularly espouse the benefits of this discipline. Elementary schools are adopting mindfulness programs in droves. Even the NFL is getting their mindfulness on, with the Seattle Seahawks using a sports psychologist to guide regular meditation sessions for the team.

As the proponents of mindfulness are growing, so too is the research supporting its ability to decrease stress and anxiety while increasing well-being.

So, how can you learn to have “an awareness that emerges through paying attention on purpose, in the present moment, and nonjudgmentally” as mindfulness pioneer Jon Kabat-Zinn explains? Should you download an app? Take a class? Perhaps. Another option: spend time with a young child."
Continued at: http://blogs.psychcentral.com/stress-better/2015/0...

Your thoughts and your feelings
are simply that...
they do not define who you are...
they are NOT you.
Sometimes those thoughts and feelings
are dark and gloomy ...
and sometimes they are
bright  and airy ...
They are like passing clouds in the sky...
but they are NOT the sky.

~ @PeaceAcore

A Mindful Minute: How to Observe a Train of Anxious Thoughts (Illustrated)

"Why is mindfulness good?

In the late 1970s, developmental psychologist John Flavell gave a name to the idea that humans are aware of their own ability to think. Cognition about our own cognition (or thinking about thinking) was labeled metacognition.

As metacognitive beings, we have the capacity to disentangle ourselves from our own thinking with the use of mindfulness meditation. According to a pioneer in the field, Jon Kabat-Zinn, mindfulness is a mental practice of remaining present in the moment in a nonjudgmental way. At the heart of this practice is the idea that you are not your thoughts.
With this in mind, the goal for our children is to learn to observe their thoughts as something separate from themselves. In this, it’s easier to see that thoughts are transient; children also learn they have a choice as to whether to act upon their thoughts.
A substantial body of research shows that mindfulness practices have incredible benefits for children."

Continued at: http://blogs.psychcentral.com/stress-better/2015/0...

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"Mindfulness is good for our bodies: A seminal study found that, after just eight weeks of training, practicing mindfulness meditation boosts our immune system’s ability to fight off illness."

"Mindfulness is good for our minds: Several studies have found that
mindfulness increases
positive emotions
while reducing
negative emotions and stress.
Indeed, at least one study suggests
it may be as good as antidepressants
in fighting depression
and preventing relapse.

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Feeling Self-Critical? Try Mindfulness

By Emily Nauman
"New research shows that developing mindfulness skills may help us build secure self-esteem - that is, self-esteem that endures regardless of our success in comparison to those around us.

Christopher Pepping and his colleagues at Griffith University in Australia conducted two studies to demonstrate that mindfulness skills help enhance self-esteem."
http://www.mindful.org/in-body-and-mind/feeling-se...

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"Now is the time
Now is the time to know
That all that you do is sacred.
Now, why not consider
A lasting truce with yourself and God?
Now is the time to understand
That all your ideas of right and wrong
Were just a child’s training wheels
To be laid aside
When you can finally live
with veracity and love.
Now is the time for the world to know
That every
thought and action are sacred.
That this is the time
For you to compute the impossibility
That there is anything
But Grace.
Now is the season to know
That everything you do
Is Sacred"
~Hafiz

What is Loving-Kindness Meditation:
"What is it? Loving-kindness is a meditation focused on nurturing compassion, kindness, goodwill, and love for oneself and others. While the loving-kindness meditation or LKM originates in Buddhist traditions, it’s now practiced widely across cultures and is the focus of extensive research by social scientists.

Why is it good?LKM has the remarkable ability to improve well-being by changing the brain, heart, and one’s perspective on life. Check out some of these unbelievable findings:"
Continued at: http://www.gozen.com/love/
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Mindfulness involves Non-Striving:
"Be yourself.
Life is precious as it is.
There is no need to
run, strive, search or struggle.
Just be."
~Thich Nhat Hanh

Image Source: http://topics.tigweb.org/mindful-leadership

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Mindfulness At Work

"Julie Mosow's Harvard Business Review article, "Help Your Overwhelmed, Stressed-Out Team," offered some useful, practical approaches to help a leader keep her team calm and focused.

But one key element was missing from the mix: the leader's mindset. If a leader is filled with stress, conflict, anxiety, and negative emotions, it spreads like a virus. A steady dose of toxic energy from higher-ups will encourage valuable team members to update their résumés rather than their to-do lists."

"When we’re under stress, the brain secretes hormones like cortisol and adrenaline that in the best scenario mobilize us to handle a short-term emergency, but in the worst scenario create an ongoing hazard for performance. In that case, attention narrows to focus on the cause of the stress, not the task at hand. Our memory reshuffles to promote thoughts most relevant to what’s stressing us, and we fall back on negative learned habits. The brain’s executive centers—our neural circuitry for paying attention, comprehending, and learning—are hijacked by our networks for handling stress."

Breathing Practice ~ Mindful Messaging App:

"...one of the best things about mindfulness is that it is
astoundingly learnable.
Here is a simple exercise which combines both vital aspects of mindfulness:
1) focusing and controlling your mind; and 2) being aware of what you are
feeling in the moment."
~JONICE WEBB

Continued at:
http://blogs.psychcentral.com/childhood-neglect/20...

Health Benefits Of Mindfulness:

"I prefer to call mindfulness a way of being. That gives people much more latitude in what they’re actually experiencing, because it’s not about trying to be in a special state, and if you’re not in that state, then you’re doing something wrong. It’s rather that you can bring awareness to any state you happen to be in. There’s nothing wrong with being caught up in difficult, stressful, agitated, or confusing moments.

That’s why characterizing mindfulness as a mind state can be problematic. If we’re talking about transforming health care or transforming any individual’s relationship to their own body—especially if they’re in pain or suffering with cancer or another life-threatening illness—the idea that mindfulness is a particular mind state can be misleading. When we’re experiencing these conditions, the mind might be very agitated and disturbed. There will be emotional reactions, as Susan mentioned. Therefore, the idea that there is a sought-after mind state, and that if you were really good enough you would find it and everything would be great for the rest of your life, would be a misapprehension of what mindfulness really is."
~ Jon Kabat-Zinn ~ Panel Discussion ~ The Healing Power of Mindfulness:
http://www.mindful.org/in-body-and-mind/health-and...

Harvard Unveils MRI Study Proving
Meditation Literally Rebuilds The Brain’s Gray Matter In 8 Weeks

"Test subjects taking part in an 8-week program of mindfulness meditation showed results that astonished even the most experienced neuroscientists at Harvard University. The study was led by a Harvard-affiliated team of researchers based at Massachusetts General Hospital, and the team’s MRI scans documented for the very first time in medical history how meditation produced massive changes inside the brain’s gray matter. “Although the practice of meditation is associated with a sense of peacefulness and physical relaxation, practitioners have long claimed that meditation also provides cognitive and psychological benefits that persist throughout the day,” says study senior author Sara Lazar of the MGH Psychiatric Neuroimaging Research Program and a Harvard Medical School instructor in psychology. 'This study demonstrates that changes in brain structure may underlie some of these reported improvements and that people are not just feeling better because they are spending time relaxing.' ”
http://www.feelguide.com/2014/11/19/harvard-unveil...

What is Stress?
Stress is the process by which we
appraise and cope with stressors.
A person may consider an event
stressful and threatening but
at the same time, another person
may consider the same event a challenge. It all depends on how we
perceive the event.
If we believe that we have
no control over the event
and there is nothing we can
do to deal with the stressor,
then it becomes very stressful."

http://www.psychologynoteshq.com/whatisstress/

Mindfulness Can Help us to
Change How we Perceive
Situations as being
Threatening or Challenging...

Stress can negatively affect
our bodies, our thinking,
our emotions and our behavior

Short Term Stress:
Can put our bodies into the
biologically programmed
"Fight or Flight" Response
(similar to our prehistoric ancestors
upon seeing a saber toothed tiger
about to pounce).
This response can help to save our lives in real emergencies,
but for everyday stressors -
it puts our bodies into
constant overdrive...
stimulating the Adrenal Glands to
produce Adrenaline
which makes our hearts pump harder...
and Noradrenaline
which makes arteries constrict...
so a greater force of blood is trying to flow through narrower artery passages.
Over time - this leads to the effects of
Long-Term Stress....

Long-Term Stress:
Affects our Adrenal Glands - which will continually release Cortisol and have
long-term, negative effects on the body

Even when stressors persist,
Mindfulness can help to reduce
our response to them...

Source for Above Infographic:
http://96bda424cfcc34d9dd1a-0a7f10f87519dba22d2dbc...

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Is Mindfulness Becoming McMindfulness?

Two good articles that discuss the popularity of #Mindfulness
and whether it is
drifting away from its essence:

Beyond McMindfulness by David Loy
http://www.huffingtonpost.com/ron-purser/beyond-mc...


It’s Not McMindfulness - by Barry Boyce
http://www.mindful.org/its-not-mcmindfulness/

Resources:

WEBSITES:
Greater Good ~ The Science of a Meaningful Life:
http://greatergood.berkeley.edu/topic/mindfulness

Mindful Magazine:
http://www.mindful.org/

PsychCentral ~ On Mindfulness:

http://psychcentral.com/search/?Match=1&Terms=mind...

Mindfulnet.org:
http://www.mindfulnet.org/page21.htm

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ARTICLES:

Can Mindfulness Help Reduce Racism?http://greatergood.berkeley.edu/article/item/can_m...

Five Simple Steps to Learn Mindfulness That Really Work:

http://blogs.psychcentral.com/childhood-neglect/20...

Meditation and Neuroplasticity ~ Five key articles:
http://meditation-research.org.uk/2014/03/meditati...

Mindfulness of Living with Others:
http://plumvillage.org/mindfulness-practice/living...

Mindfulness: Stealth Buddhist Strategy for Mainstreaming Meditation?
(Talks About How Mindfulness became Mainstreamed)
http://www.huffingtonpost.com/candy-gunther-brown-...

What is Mindfulness?
http://greatergood.berkeley.edu/topic/mindfulness/...

Why Practice Mindfulness?
http://greatergood.berkeley.edu/topic/mindfulness/...

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RESEARCH:
*
Brief Summary of Mindfulness Research:
http://www.mindfulleadership.co.za/articles/articl...

* Selected Research about MBSR, Mindfulness, Meditation:
http://www.meditationforhealth.com/MBSR-research.p...

* What Are the Benefits of Mindfulness? A Practice Review of Psychotherapy-Related Research:
http://m.traumacenter.org/products/pdf_files/Benef...

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VIDEOS:

Andy Puddicombe: All it takes is 10 mindful minutes:
https://www.youtube.com/watch?v=qzR62JJCMBQ
Transcript:  

Breathing Practice: Mindful Messaging App:

https://www.youtube.com/watch?v=otW_lARs5tU&t=301



Jon Kabat-Zinn Video Series on Mindful.org