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DE APOIO
Dr Tamara Russell
Mindfulness Centre of Excellence
admin@drtamararussell.com
www.drtamararussell.com
April 26th-27th 2019
Summary Lecture
• Definition
• Training
• Challenges/Benefits
• Motivation/Intention
Self Care
Mindful Listening
Body Awareness Transitional Pause
3 Cs of Mindfulness
https://namucourses.com/courses/mindfulness-moving-meditation/
https://soundcloud.com/tamara-russell-2
https://www.mindfulnesscentreofexcellence.com/qr-code-transitional-pause/
https://soundcloud.com/tamara-russell-2
https://soundcloud.com/tamara-russell-2
Reacting
Planning
Remembering
“me, I, me”
Awareness “Oh
that’s not listening”
Listening
Re-focus on listening
Revisit why listening is
important to you
https://soundcloud.com/tamara-russell-2
Key benefits body
• Energy management
• Physical health
• Injury and healing
• Emotional awarensss
Key benefits mind
• Energy management
• Know the landscape of mind
• Choice over conditioned automatic habits
Key benefits relating
• Relationship management
• Common humanity
• More tolerant/Less reactive
• Deeper attention and listening
How do we get to this? Present
Responding
Compassionate
Distracted
Reacting
Judgmental
• The four stage model
• Multiple ways to train your brain
• The attention economy
Lecture 2 • 2 secret ingredients
• Summary
Practice: Mindfulness of the Breath
Four stage model
• Focusing
• Mind wandering
• Noticing
• Getting back
What do you want to focus on?
• Various objects
• Variable levels of difficulty
• Interacts with internal and external environmental distracted
• Start with what is easy
Thinking about stuff
other than intended
Awareness “ Oh
that’s not X”
Object X
Re-focus on X
Revisit intention
YOUR BRAIN LOVES MOVEMENT
Weaving a New Story…
Atrium 1, Guy’s Hospital, London Bridge
Arts & Mind Festival, Institute of Psychiatry, Psychology and Neuroscience
https://www.mindfulnesscentreofexcellence.com/creative-mindfulness
Judging/Comparing
Drifting/Zoning out
Creative mind-wandering
Awareness
“this is not “
Focus
on
Get back to
Reacting
Planning
Remembering
“me, I, me”
Awareness “Oh
that’s not listening”
Listening
Re-focus on listening
Revisit why listening is
important to you
Two secret ingredients
Awareness “Oh
that’s not listening”
Listening
Re-focus on listening
Revisit why listening is
important to you
Intention – multiple levels
• Task intentions
• Bigger why
• Secular mindfulness....you decide
Simon Sinek - Start With Why - TED Talk
Present
Responding
Compassionate
Distracted
Reacting
Judgmental
Priorities and Transitions