It's All about Mindfulness

Introductory Message

In the age of information overload and constant distraction, people find it increasingly difficult to show up fully in their lives and live them as if they really matter. Accordingly, the world is abuzz about mindfulness more than ever. Mindfulness is a way of being - a natural human quality. It is a way of paying attention, in the present moment, to yourself and others, with an attitude of wise acceptance. Scientific research suggests that the practice of mindfulness exerts a powerful influence on one’s heath, wellbeing and happiness. This week, based on Mark Williams and Danny Penman’s influential book Mindfulness: a Practical Guide to Finding Peace in a Frantic World (Piatkus, 2011), we are going to have a taster session to experience and explore the effectiveness of mindfulness. The design of this session has its roots in Mindfulness-based Cognitive Therapy (MBCT), but also incorporates elements from Mindfulness-based Stress Reduction (MBSR).

复工一周不知各位是否已经摆脱了“节后综合征”的困扰，本周的英语角想为各位介绍一些基于“正念”(Mindfulness)的心理调适与舒压方法。参考牛津大学学者Mark Williams与Danny Penman合著的书籍《正念与当下：在嘈杂的世界中寻找安宁》Mindfulness: a Practical Guide to Finding Peace in a Frantic World，我们将进行一些冥想体验与练习，通过描述自身的感受、反思感受的根源，来缓解烦躁、不安等负面情绪的影响。

What is mindfulness?

It's not necessarily religious or meditative.

It has something to do with being present and paying attention.

It is a relaxed yet alert and alive state.

It is related to positive psychology.

It may be helpful in terms of

• Dealing with information overload
• Addressing critical voices (internal and external)
• Figuring out the priorities in your life
• Befriending with yourself and others better
• Increasing productivity

You are more than You

• Neuroscience Explanation: Switching between system 1 & system 2
• Multiple self theory: dichotomy (biological and psychological), trichotomy (mental, physical and intellectual; biological, psychological and societal etc.)

A One Minute Meditation Experience

The journey of meditation - a sailing experience, you may be:

• Noticing thoughts, sensations, feelings, images and impulses
• Just listening
• Just being
• Nothing - going blanking
• Exploring - sensing into
• Drifting off
• Day dreams
• Uncomfortable
• In conflict
• Getting goosebumps
• Feeling time slowing down

Making Mindful Choices

• Saying hello - we are more than our feelings, we become bigger than our feelings and we are no longer overwhelmed or engulfed by difficult feelings
• Responding creatively
• Watching them come and go
• Writing your thoughts down on a paper and questioning them later

The GAP Approach to Mindfulness

Grounded | Aware | Presence

Create a quite and calm space and set a timer for five 5 minutes if necessary

Settle yourself comfortably on a chair or lying on the floor

Pose yourself in a position where you feel relaxed yet alert and alive (you can keep your eyes closed or open and softly focused)

Classic Mindfulness Exercises

1. Breathing Spaces
2. Breath and Body Meditation
3. Sounds and Thoughts Meditation
4. Enjoyment Meditation
5. Body Scan Exercise
6. Ten-finger Gratitude Exercise
7. Mindfulness of routine activity

• One mindful teeth brushing
• One mindful meal (which does not mean slow…)
• One mindful walk

Helpful Grounding phrases

• Here I am.
• This is me.
• No wonder…
• It’s OK.
• It’s gonna be fine!
• May I be at ease!
• May I be happy!

Date & Time: 23/02/2019 19:30-21:00 (Cold & Windy)

Attendees: 13 Nanxian, Janny, Lin, Tony, Sally, Tiffany, Jingru, Chris(+1), Zoe, Joan, Celia, Shadow

Archive files: 3 Photos, 1 short video, 1 Signin Form

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Minutes taken by Janny