Wellbeing and mindfulness strategies for a
happier, healthier and more meaningful life.
'Be that change you want to see in the world' Gandhi
Change….how and what?
https://m.youtube.com/watch?v=5gtLSiKmsec
Fold your arms across your chest.
We hold ourselves, breathe, move, think, and behave much of the time
in an habitual way.
It just happens......like being on automatic pilot
https://m.youtube.com/watch?v=bGpVpsaItpU
How can we make the unconscious
conscious?
Possible Strategies
• Formal practices
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Getting to know yourself….
Mindfulness
Breathing awareness
Body/sensation awareness
Mindful movement
Thought and Emotion awareness
• Informal Practices
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Practicing the above in real life situations…speeding ticket
example.
Awareness of supportive and unsupportive habits.
‘The real voyage of discovery consists, not in
seeking new lands, but in seeing with new eyes.’ Marcel Proust
Your mind does not know what is real or not
real!!!!!!!….think of a nightmare….sports
Learn to create supportive and ditch unsupportive
habits.
Understanding your world from the inside out…and
if you change on the inside then outside might
change as well
My Journey
Business as usual was not an option for me!
When I was a young man this how I approached a new
day.
https://m.youtube.com/watch?v=Gb6bq8sc1pU
But with advancing years this is how things changed!
https://m.youtube.com/watch?v=YX94Twfsi78
Well by this time a sense of hope is replaced by despair!!!
https://m.youtube.com/watch?v=yDDGBJY58E0
What qualities or attitudes do you feel you need to
...let go of ... and which ones would you like to
embrace and embody. Lists
What would the new you look like....
So where do we need to direct our energy in order
for change to take place?
Dr watkins
https://www.youtube.com/watch?v=q06YIWCR2Js
So what you are aware of you are in control of, what you
are not aware of is in control of you.
Standing awareness…… pairs
“The mind is everything ...what you think you become” buddha
“What you think ...you breathe!” - SR
Breath awareness normal
Vase breath....ease/resistance...where in the body did you
experience resistance?
Speaking the language of sensations…..Lists
Match the sensations you might expect to feel for your answers to
question 1 and 2
What sensations did you experience with ease and resistance?
Breathing with positive and negative states of mind…notice the
sensations
Standing awareness repeated .....pairs
Daily routines in which you could practice… Pairs
Bodily sensations
The following can be download from ITunes and has
10/20/30 minute recordings, or the same recordings can
be found on YouTube for free.
Itunes – Yoga Nidra
10 minutes https://www.youtube.com/watch?v=1dzNYEH_m78&app=d
esktop
20 minutes https://www.youtube.com/watch?v=PBeebZELKbM&app=d
esktop
30 minutes https://www.youtube.com/watch?v=X1YP99dGmAA&app=
desktop
Cognitive awareness
The ego...“We can not solve our problems with the same level of thinking that
created them”. Einstein.
Drug addiction
https://www.youtube.com/watch?v=DPvtx51f69E
Emotional addiction
Which emotions turn up time and again in your life? see lists
Which emotions would you like to see turn up in your life time and again
'We cannot change anything until we accept it.' Carl Jung
Acknowledge and accept ….lost in the car
Body awareness with challenge and positive quality
So when some of these sensations are added together you may
get the following emotions feeling like this in the body? Or not as
the case maybe
So when some of these sensations are added together you may
get the following emotions feeling like this in the body? Or not as
the case maybe
Challenges we face
Repetitive Thoughts
Do you ever have recurring thoughts, that go around and around like a sushi conveyor
belt.
Mindfulness of associations
These associations may be considered as 'sticky', we may find it hard to let them go.
So for example, when I was teaching 3W…..argh!!!!
Mindfulness of interpretations
This is the meaning which we put on an event.
If a patient is late...what are your thoughts?
Oh no they must be worse and are not coming back.....or they must be finding it
difficult getting into a parking space?
Mindfulness of Judgements
Noticing when we make make evaluative judgements, such as good/bad,
right/wrong…i.e. the weather
Eight week stress reduction
mindfulness courses
http://www.mbsr.co.uk/mbsrcourses1.php
Dealing with barriers
So when dealing with barriers, its important to understand where those
barriers are to be found and how we can instigate change.
Level of consciousness
Survival mode verses creative mode
Brainwaves are very different in each mode.
The beta survival mode does not just protect us from being eaten by a lion
but protects the self that we have projected to the world, as opposed to the
self we really are.
The alpha and theta waves are more associated with the twilight zone ,
between consciousness and unconscious mind.
Change takes place in the subconscious mind
How to get into the optimum
brainwave state?
http://www.brainwave-research-institute.com/free-demo-request-sales.html
What drains…what energises....?
What emotional state, thoughts, and sensations do you associate with
energised state and drained state?
Experiencing the sense of letting go
'We cannot change anything until we accept it.' Carl Jung
Affirmations….acknowledgement and acceptance
So what sensations do you associate with your drained
state…practical?
Mindful movements… a good way of touching base.
Standing awareness
Optimum state
Coherence ......connecting heart and head.
Clear goals and sense of purpose… identify what you would want to
change.
Affirmations….embody and embrace….or ones of your choosing
Strategies to get into the optimum state ..Use of brainwave
app, breathing, Yoga Nidra, mindful movements , mindfulness.
Obstacles and challenges……?
Values and way you would ideally live your life
by. List
Lake visualisation
What would that feel like to live your life by
certain values close to your heart...match to
sensations size shape colour.
Standing awareness
Plan for Change
Simply put….
What would you like to change?
What would that change look and feel like? i.e. How would the values
,attitudes and emotional states required for this change manifest
themselves in terms of bodily sensations.
Visualise that change having happened…experience the sensations of
that change having taken place, the excitement, gratitude etc of that
change taking place.
Notice how things change in your life….both internally and externally.
Thank You