@mdenomy

Breathe In and Out With Me

Taking Ownership of Your Own Well-BeingUsing Mindfulness and Meditation

@mdenomy Burlington Ruby 2015

Great Time To Be aSoftware Engineer

• High demand, well compensated

• Great perks and flexible scheduling

• Amazing community and tools

• Solving problems is fun and rewarding

Not All Pie and Ice Cream

Set The Wayback Machine

Signs of Stress

• Inability to detach from work

• Poor sleep

• No exercise

• Bad eating habits

• Conflicts and irritability

Mindfulness Based Stress Reduction (MBSR)

• Founded in 1979 by Jon Kabat-Zinn at the UMass Medical School in Worcester Massachusetts

• 8-week program combining mindfulness, meditation, and yoga to help find more balance and address issues related to:• Chronic pain• Stress• Anxiety• Physical ailments

What’s This All About Anyway?

Mindfulness

• Presence

• Awareness

• Non-judgemental

Two Meditators

Meditation Demystified

• Keep your focus on the breath

• All the way on the in-breath

• All the way on the out-breath

• When a thought comes in your head

• Notice it, don’t judge it, let it go

• Return your focus to the breath

Monkey Mind

Congratulations

Benefits

• More aware of what’s happening in my mind and body

• Less reactive

• Helps me have more constructive conversations

Skeptical?

http://www.ncbi.nlm.nih.gov/pubmed/24705269

Skeptical?

http://ajp.psychiatryonline.org/doi/abs/10.1176/appi.ajp.2014.14040501

Skeptical?

http://www.harpercollins.com/9780062265425/10-happier

Skeptical?

Meditation is as important as lifting weights and being out here on the field for practice. It’s about quieting your mind

and getting into certain states where everything outside of you doesn’t matter in that moment

-Russell Okung

DangerPatchouli Zone Ahead

https://www.flickr.com/photos/89362689@N08/8130163755/in/gallery-122650723@N04-72157652076498629/

Loving Kindness Meditation

• Form of “directed meditation”

• Visualize some being in your life, and repeat an internalized mantra directed towards them

Loving Kindness Meditation

May you be happyMay you be healthyMay you be at peace

May you find joy

Loving Kindness Meditation

• Ourselves

Self-compassion

• Someone we care about

What matters most

• Someone we have difficulty with

Empathy

Tips To Get Started

• Build a regular practice• 10-20 minutes a day is all it takes• Same time of day if you can

http://www.umassmed.edu/cfm/Stress-Reduction/

https://www.headspace.com/

HeadspaceMBSR

Thank You

@mdenomy

@mdenomy Burlington Ruby 2015

Photo Credits• http://ghost1227.com/2014/11/burnout-or-what-to-do-when-you-hit-a-brick-wall/• http://arc.applause.com/2015/07/02/software-developer-burnout/• http://www.infoworld.com/article/2625739/it-management/developer-burnout--time-t

o-end-the--disposable-geek--mentality.html• http://www.businessinsider.com/syndromes-drive-coders-crazy-2014-3• http://kimromancorle.com/blog/what%E2%80%99s-this-all-about-anyway/• http://aboutmeditation.com/meditation-for-men/• https://www.flickr.com/photos/antonkawasaki/4712303736/• http://www.gammagenius.com/how_do_i_meditate.html• http://quietmonkeys.com/blog/• http://www.whitperson.com/2013/04/11/codeblog-wait-i-think-i-got-this/