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Mindful Presence in Stressful

and Uncertain Times

By: Steve Hoover, PhD

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April 2, 2020

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L A O T Z U

Mindful Presence in Stressfuland Uncertain Times

(or, How to be Present for Yourself and Others)

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Setting an INTENTION helps to facilitate ATTENTION

Simple Person Plan

Based on this session, what is one thing to:

START___________________

STOP_____________________

CONTINUE/EXPAND__________

EXPLORE __________________

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How Was Your Day, Dear?

I survived!

I was Busy.

I was productive.

I made a difference!

Daily Difference Initiative

Set an intention each day to make a difference.

Look for opportunities – they are everywhere.

Reflect daily on your successes

Add this dimension to a Gratitude Practice.

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Core Assumption, Caveats and Givens

Operate from a belief in a Core Goodness

Life has “layered” over an essential foundation.

Recognizing this allows for our ability to Respond rather than React.

To the Person and not the Emotions.

Two Caveats

Mindfulness and trauma

Systemic Stressors

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Givens: Stress Management Starters

Exercise

Diet

Sleep

Relationships

Work/Life Balance

Recognize Our Personal Relationship to Stress(ors)

Acute Stress

Chronic Stress

Toxic Stress

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Mindful Presence

The ability to be fully present to the moment, people, feelings and emotions in our lives.

Developed through “Inward Training.”

Exercised in “Compassionate Impact.”

Requires us to “Empty our Bowls.”

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Working with Body Sensations

Body Scan Breathing.

Distinction between sensation and perception.

Awareness of the sensations AND the narrative!

https://www.stcloudstate.edu/healthwellness/get-healthy/meditation.aspx

Working with the Body

Body Scan to center.

Awareness of breath AND breath control.

Sympathetic NS

Parasympathetic NS

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Check Your Balance

Being with Emotions

Emotions are perceptions of sensations with a message.

Emotional sensitivity allows for the awareness of emotions as they arise.

Emotional awareness allows for the space to explore the message.

Emotional intelligence allows us to choose how we ACT on the emotion.

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Permission to FeelM. Brackett, Ph.D.

RULERBrackett: Permission to feel: Unlocking the power of emotions to help our kids,

ourselves, and others thrive.

Recognize the occurrence of an emotion in body, expressions, etc.

Understand the cause of emotions and how they influence thoughts and decisions.

Label the emotion with precise terms to increase self-awareness.

Expressing the emotion means knowing how and when to display the emotion.

Regulating the emotion involves monitoring, tempering and modifying to make skillful decisions.

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Working with Emotions

Emotional reactions are often habits used to facilitate and to protect.

Begin by recognizing a core goodness or divine spirit.

Life has “crusted over” that core and mindful practices help to begin to lift off the crust.

Caution: this may create a vulnerability

“That which we resist will persist.”

The Guest House(Rumi)

This being human is a guest house.Every morning a new arrival.

A joy, a depression, a meanness,some momentary awareness comesAs an unexpected visitor.

Welcome and entertain them all!Even if they’re a crowd of sorrows,who violently sweep your houseempty of its furniture,still treat each guest honorably.He may be clearing you outfor some new delight.

The dark thought, the shame, the malice,meet them at the door laughing,and invite them in.

Be grateful for whoever comes,because each has been sentas a guide from beyond.

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Working with Thoughts

Thoughts are the narratives we lay over the sensations and emotions.

A full flight or fight emotional reaction lasts 90 seconds! (My Stroke of Insight)

We chose to relive the emotion, over and over and over…..

Thoughts as Leaves on a Stream

Create a space between “you” and the thought.

I am not my emotions or my thoughts.

Not: “I am angry.”

Instead: “I am having an angry thought.”

Allow it to arise, be aware of it, allow it to float downstream.

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Formal Practices

Body Scan Meditation

Sitting Meditation

Hatha Yoga

Breath Meditations

Walking Meditation

Tai Chi

Eating Meditation

Compassion Meditation

Informal Practices

Mindful Moments

One Minute Body Scans

Breathing Space/Embodied Breathing

Gratitude Awareness Meditation/Journal

Humor!

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Closing Compassion Meditation

Questions

steve.hoover@cmcoa.org

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Questions or Comments:

contact info@mngero.org

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