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24.11.2013
Mindfulness is a modern concept, which describes the adoption of a new mindset, which can measurably alter ones outlook and mood and is used as an empowering tool in the self management of anxiety and stress. Mindfulness is the practice of being aware in every possible moment, while keeping a non-judgmental outlook and at the same time observing your own bodily and emotional responses. To do this you should begin to observe the ‘self’ and any reactions to situations and others in a dispassionate way.  In other words, not be a slave to our own thoughts and the emotions that they generate, but to step back and assess before the usual reaction takes place. This powerful course will teach you everything that you need to know about Mindfulness and how to start using the techniques and principles in your daily life. The Mindfulness Diploma Course will take you up to 150 hours to complete working from home. Our subconscious is the place where everything is stored, for example memories, images, previous life experiences, ideas and beliefs etc. The first and foremost things is being aware of the fact that you have something called subconscious, moreover you should also be aware of the power of the subconscious mind. Your mind cannot differentiate between the reality and imagination; hence visualization can help you achieve many things. Conscious mind and subconscious mind are the most powerful thing in the world if they work together, and if you can figure out how to use them together. No matter how experienced you are as a mediator and therapist, and no matter how helpful mindfulness practices could be for your clients, it will not matter if your clients do not DO the training practices. If your client did not do the practice assigned, make that practice part of the next session after it was assigned. Remain very compassionate and gentle as you reduce the time commitments to even one to five minutes of practice time (to begin with). When clients’ note that they are not motivated enough to make practice a priority, do this. If a client cannot change their unhelpful habitual behaviors, and those behaviors may produce (or have produced) some strongly feared consequences, consider having the client visit the consequences using each of their senses, including their thinking.
Be very basic and highly pragmatic when introducing mindfulness and meditation to your client.
Match your basic entry level skill practice to the client’s readiness for change and their clinical conditions so that they will be more interested in the outcome. Begin with basic cognitive information, then shift to practicing a few very basic breathing skills. Use pre and post Subjective Units of Discomfort Scales from 0 to 100 to see if negative symptoms are reduced via breathing techniques. When your client talks about not wanting to be on auto-pilot in their emotional reactions, do this. Provide basic psychoeducation about brain-body based natural reactivity in stressful situations, and how these can lead to self-medicative habits that produce only short-term relief and long-term suffering. Use a solutions-oriented intervention by asking the client to describe in detail with adjectives what it would be like to experience an emotionally-regulated response to a common, repeated stressors in their life. Do basic, quick calming activities in session so the client will experience a bit of inner peace.
When your client’s conditions include the body and physical and emotional pain, do this. Do a very brief body scan (ignore pain area) to show how quick and easy it may be to become relaxed physically.
If your client is over sensitized to their body, use space and time as the content of a brief meditative intervention. Remind clients to remain in a self-enforced non-evaluative stance – not to judge their practice or others.
Teach your client very basic self-compassion techniques, eventually moving to loving kindness meditation.
If your client suffers from physical or emotional pain (or both), ask them to practice mindful distraction by NOT paying attention to their bodily pain and NOT paying attention to their emotional pain. I hope these suggestions help you to experience more success in introducing mindfulness and meditation practices to your client. Today’s Troubled World Needs More Self Compassion and Compassion This is an interactive activity on contemplation between your executive brain, your conscious mind, and your emotional brain areas. Anahata – Heart Chakra Meditation Practice Rumi noted that to reach the sky we must use our hearts. How We Make Habits – An Understanding Twenty-five hundred years ago the Buddha reportedly taught how humans make habits.
The Holy Year of Mercy Like the Fourteenth Dalai Lama of Tibet, Pope Francis in The Church of Rome, is sharing his opinion on compassion and mercy in life. Mindfulness Can Activate More Grace in Our Lives Today we all need to be cultivating more and deeper grace. Mindfulness Practices for Expanding Acceptance Mindfulness and contemplation can be great allies in our struggle to better understand each other. Tips for Improving Your Mindfulness Practices The following practices may improve your mindfulness skills. Reminders for Your Psychological and Physical Health If you desire to be more compassionate with others and with yourself, remember the following.
Meditation Process in Chan Buddhism Chan Master Changlu’s The Deportmant for Sitting Meditation  (12th century China) is a clear and helpful set of instruction. The Nine Bow Ritual for Those You Respect Deeply The Nine Bow Ritual is a simple practice of deep respect. Risks and Solutions for Compassion Fatigue Perhaps nothing more than compassion fatigue causes more helpers to prematurely exit their fields. The True Nature of Phenomena Here I will present common steps in the process of vipassana meditation.
A Dark Night with Saint John of the Cross The writings of Saint John of the Cross offer a special viewpoint about the suffering of souls, suffering souls on their way to unity with the divine. Mindfulness-Based Emotion Regulation The following emotional regulation practices (also called emotional balance skills) have been supported by over 2500 years of mindfulness training and current psychological research on human emotions. The Pali word for mindfulness is Sati, which actually means activity and is also translated as awareness. While reading many explanations of mindfulness, I came to realize that a better understanding of mindfulness requires a tremendous amount of reading and comprehension.
So where does that leave the average person, like you and I, in terms of gaining a better understanding?
Anapana Sati, the meditation on in-and-out breathing, is the first subject of meditation expounded by the Buddha. I think this is highly relevant that it was Buddha’s first teaching on meditation, because all things begin and end with the breath. And while I do think that complete comprehension of mindfulness goes far beyond mere words, I feel confident that the breath can lead us to that deeper understanding.
If we can train our minds to be constantly aware of this breath, we become more and more mindful of thoughts and feelings (physical and emotional) that arise and fall away. We all know that we are constantly breathing, now all we have to do is pay attention to this. Enter your email address to subscribe to this blog and receive notifications of new posts by email.


One of the tenets of the Buddhist idea of mindfulness is the following: an attentive awareness of the present moment.
I would like to use this image in a ppt presentation on mindfulness in a nonprofit educational setting. Love the mindfulness graphic and used it to for a free educational wellness program at the local library, crediting you!
I have used your photo in my blog where i’m talking about mindfulness because I love it so much. I’ve been practicing yoga and meditation for some time now, and finally wanted to write a post on the benefits of practicing mindfulness. Great Graphic Doug; Appreciate the generosity you show in allowing your image to be shared.
Hi Doug, I’m doing a leaflet for a university project on mindfulness and would like to know if it is ok to use your image? I am putting together a 2 page educational handout regarding Mindfullness and Health for wellness coaching. I’m facilitating Mindfulness Meditation workshops at the University of Maryland Counseling Center.
I came across one of your images (the mindfulness one: past-present-future) on the wall of my yoga class room (in Rotorua, New Zealand). I would like permission to use your images in handouts for clients and to share the handouts with other colleagues. Hi Doug, I used your Mindfulness image on my therapies website a couple of years ago, I’ve now got a different website and have done a similar post on it. Would it be possible to use this image within promotional material for some mindfulness sessions?
Hi Doug, may wish to use this image as part of an in-house presentation on one of our Health & Wellbeing days as part of a Health & Safety week promotion if that is ok?
Hi Doug, I am a mindfulness teacher in Australia and I am putting together a mindfulness workbook. Also, I’m hoping to do a series of free talks at other libraries and community centers over the next year – would it be OK to keep using your image for these other events, without asking permission each time? Would you mind I use your picture on my Facebook to sharing “Mindfulness” to people in Taiwan? The ancient meaning of mindfulness can be translated into “to remember.” Mindfullness means learning to remember to pay attention to the present moment as it is occurring without judging ourselves.
This is much like the scientific method: observe what is happening objectively and then try to understand it. Mindfulness is about exercising and expanding our awareness to differentiate between what is actually happening and what our minds add to what is happening.
For me, the goal was not to find something to identify with, but to be in good shape whether things went well or not.
An example I sometimes use in class is, I’ll have people sit across from each other and one person will talk and the other will listen. There are now many trials and scientific studies that have helped define what mindfulness training can do.
Not only have studies shown statistically significant results for the benefits in Table 1, but recent studies have identified a probable mechanism.
Stress causes decreased size and function of the pre-frontal cortex (as revealed by fMRI brain scanning), hippocampus, anterior cingulated gyrus, insula, and increased function of the amygdala (especially the right amygdala which is more gloomy than the more cheerful left amygdala). Meditation can be looked upon as the easy part and is done usually in a quiet place by oneself. It can be, but I teach secular mindfulness.  Secular mindfulness has taken selective aspects of ancient practices and developed ways of using them in everyday life. One type of mediation is called “focusing meditation” where you focus on one thing—like your own breath.
Another type of meditation is “open space” or insight meditation where you allow the mind to go where in wants in the field of awareness.
For other information about mindfulness training, check out Mindfulness Northwest, Seattle Insight Meditation Society or Dr. Many businesses and individuals are introducing powerful Mindfulness techniques into their daily routines to help relieve stress in the work place and to keep a positive outlook and to help adopt a more productive approach in life. Whether you are looking to use the Mindfulness techniques to help yourself or others, upon completion of this course you can work as a Mindfulness Practitioner either on a 1-2-1 basis or with groups of people, either in a therapy practice or in the workplace. By adopting a mindful perspective, we observe our experience but don’t get caught up in it. By slowing down and investigating our thoughts, feelings and experiences more carefully, we create space and time to come up with wise responses to the difficulties in our lives. We are less wrapped up in our own thoughts and feelings and so have greater ability to take others into account.
We experience the world in an open way that is not so weighed down by unhelpful psychological patterns and cultivates gratitude. Through Mindfulness, we see that events, thoughts and feelings always change, and we can learn to bear experiences more lightly, and let them go. There is no time limit for completing this course, it can be studied in your own time at your own pace.
If you get to know about this important part of your brain, and its working, it is surely a step towards success.
Subconscious mind learn through repetition and experience thus if you visualize something it will take it as reality and think that the event has actually happened, even if you have imagined it. Looking at the world today any aware person must admit the human race is in serious trouble. Liebman Center for Secular Meditation We humans have a unique way of perceiving and processing emotional experiences. Even some of the most scholarly Monks that have written essays on this subject often say that much of the understanding is beyond words.
If you have no breath, then there is no thought, no feeling, no sensation, no desire, no clinging, no attachment. And if you think of it, send me a image of your poster, I am curious to see how it fits in with your research. I’d like to use it in a power point for a workshop at Widener University on mindfulness-based body awareness for social workers and sex therapists.
They have a feeling of movement to them which is juxta posed with the idea of stillness in mindfulness meditation!
Yes, feel free to use any of these images in your blog post (a link back here to this page would be much appreciated!). Secondly, feel free to share these images with those you work with – to be honest, I could use more reminders of mindfulness myself. Yes, feel free to keep using it ?? Glad to hear you’ve checked out Verbal To Visual as well – you should give sketchnoting a try! I’m giving a free talk at my local library on mindfulness, and the librarian and I would like to use your image on a flyer, their Facebook page, and their online event calendar.
Richard Berger, professor emeritus for the School of Medicine, developed his mindfulness practice 12 years ago.


Berger currently teaches Mindfulness-Based Stress Reduction at the IMA and for the UW Center for Child and Family Well-being and is studying methods to teach secular mindful techniques to children.
Sounds simple, but many of us are often carried out of the present moment by thoughts, planning for the future, and rumination about what has happened in the past. And I’ll give the first person something to say, like, “You never pick up after yourself.” And the other person will be a little irritated even though this isn’t a personal thing.
We work on having a larger perspective on emotional reactions instead of having no space between what you think and feel and what you do next. The best studied program is Mindfulness-Based Stress Reduction (MSBR), which is what I teach at the IMA.
After eight weeks of MBSR training, the same fMRI studies show anatomical growth in these same areas and a shift in emotional-related activity to the more cheerful left amygdala. The informal practice of mindfulness can involve anything at all and can be and should be practiced in as many aspects of life as possible. The goal of meditation is not to become a better meditator but to practice to lead a life useful to yourself, others, and the world with less suffering and more happiness.
Class participants report that mindfulness positively affects their life at home and at work. Berger will be teaching two separate mindfulness classes at the IMA starting January 21 and at the Center for Child and Family Well-Being starting January 29. This course is fully certified via the IANLPC, upon completion of the course assessment you will receive your Mindfulness Diploma Certificates from the IANLPC and Centre of Excellence.
Mindfulness helps us get greater clarity on what is happening in our minds, and in our lives.
We create space between the urge to react and our actions themselves, and we can make considered and creative decisions about how to behave. We can be more considerate, empathic, compassionate, sensitive and flexible in our relationships. We are better attuned to ourselves, to others, and to the world, and able to act more skilfully, based on present need, rather than past conditioning. We are more able to enjoy well-being that does not depend on things going “right” or always being right. If you are feeling angry and you can’t seem to control it, blame it on the power of the subconscious mind. Your conscious mind and subconscious mind are the two most powerful things you can have on this earth. Subconscious mind is nothing without the conscious mind, because the conscious mind acts as a guardian for the subconscious mind.
This is one of the reasons why visualizing is a great exercise if you want to learn something new or a new skill. You can change yourself and the faults in you once you use your subconscious mind, the way it should be used.
Simply click the link below to download the PDF Worksheet;   answer each question according to your personal opinions. 1) It will be helpful not to have strong conceptual intention about your goal of attaining insight. The cartoon above is a gentle reminder to keep your mind aligned with your body in the only time we ever actually have – the present. I appreciate how you share your story, in particular the multiple exposures to mindfulness in different contexts before it really caught on. I produce a flier to advertise these free workshops, and I think the images capture the essence of how I explain mindfulness to the participants very well. When he is not on campus, he enjoys kayaking, reading, and life with his wife in Seattle’s Queen Anne neighborhood.
While these thoughts are often useful, we can get carried away and may mistake these things occurring in our mind with what is actually happening.
You also notice the limitations: genetics, your environment, how you’re affected by everything, and where free will comes into play. Mindfulness training can result in clearer thinking, less mental rumination, better decision-making, less stress, improved self-regulation, executive mental function, and many other benefits. It can also be complimentary in that it provides a mechanism to promote happiness, decrease suffering, promote empathy and compassion, gratefulness, and forgiveness. It’s not meant to be therapeutic, it’s educational, but people report less depression, less depersonalization, less emotional exhaustion. There are also meditation groups and classes offered by Hall Health Center and by UW Medicine for medical faculty and residents. This course will take you up to 150 hours to complete from home, there is no time limit for completing the course it can be studied in you own time at your own pace.
If they work together you can achieve tremendous things in your life, but the key to success is knowing how to use them together.
It filters the thoughts that reach the subconscious mind and makes sure that only good stuff can reach the subconscious mind. Today, he is a certified mindfulness facilitator, having studied at the Center for Mindfulness at the University of Massachusetts, and receiving his certification from the Mindfulness Awareness Research Center at UCLA five years ago. They are perceptions and hypothesis and need to be accepted but sometimes not taken seriously. These changes then allow us to decrease our stress response, which leads to improved physical and mental health. It has mental and physical benefits, but someone with severe depression might not have the energy for it, and if they do it they should be under supervision.
You can’t talk or listen to anyone, however as the time passes and you become experienced you can do other things while driving as well. Therefore, utilizing the power of the subconscious mind will definitely be helpful for your professional and private life.
If things go well professionally you feel you’re doing well, but if things go bad or you can’t do it anymore, you feel you’re doing bad or are free falling. This happen because your conscious mind is now free, and the driving has gone into your subconscious minds because it’s an experience. I decided to let myself free fall and I found a book on mindfulness that was “truthy.” It wasn’t “the truth” in the sense of being absolute, but it had truth in it. Part of mindfulness is facing things and learning not to distract yourself as a means of coping. This can conflict with other programs, such as Alcoholics Anonymous, which tells you to distract yourself. So you should definitely let your therapist or treatment professionals know before you start mindfulness training.



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