Mindfulness

1. Mindfulness Mindfulness at the computer/cell phone Centre for mindfulness Conference Bangor university 10th April 2011 Dr. Ola Schenström, General Practioner, MBSR Instructor

2. Mindfulness Background - Physician for 38 years - General practioner - Head of a Health Care center for 20 years - Non profit work – IPPNW for 15 years - Meditation/retreats since 15 years - Mindfulness for 8 years - Father of twins x2

3. Their future?

4. Mindfulness Background - Here&Now – 10 week program 2005 - Booklet - CD - Work book 20 minutes/day Book 2007 Mindfulness in everyday life + CD 10 minuteexercises

5. Mindfulness On line course – at computer/cell phone Making the practice available – wherever you live Support the practice – short and long term Reaching out to large groups of people

6. Mindfulness On line course – at the computer/cell phone Self help Support by instructor Live – group or individually Phone e-mail

7. Mindfulness Test at a bank ”Less stressed” ”Better listener” ” Higher quality in meetings with customers” ”Sleeping better” ”Less reactive” ”Seeing my choices more often” ”Everyone that lives and works at a high pace should try this course”. Eva Lidén, Head of HR

8. Mindfulness RCT – pilot at the Karolinska hospital in Stockholm ”Less stressed” ”Open in a new way now” ” Less distractive thoughts” ”Calmer, more focused” ” Giving better care” ”More accepting” ”Winding down more easily” ”Changed attitude to what´s tough”

9. Mindfulness On line course – at computer/cell phone Released in swedish – October 2010 English version – together with Breathworks - released April 2011 www.mindfulnesscenter.se/eng

13. Mindfulness Future plans: 1. LWPI course in english and swedish 2. MindfulnessBasedChildbirth&Parenting 3. Twomoregeneric programs Research: RCT – at ten healthcare centers : ”MBI for minor mental disorders” Stress reduction for teens in schools and at clinics for adolescents

14. Mindfulness A vision for the future Mindfulschools Mindfulhealthcare Mindfulworkplaces Mindful society A culture of awareness A mindful world

15. Mindfulness Contact Ola Schenström Phonenumber +4670-608 5048 ola@mindfulnesscenter.se

16. Mindfulness Thank you for your attention!

17. Mindfulness Mindfulness Empowerment, Change Management and Health Promotion through Internet-based Programmes Ola Schenström, Physician, General Practioner, Mindfulness Instructor

18. Outline What is mindfulness Mindfulness for promotingempowerment, change management and health Internetbased programs - howdothey work Plans for the future

19. Definition Jon Kabat-Zinn: Payingattention in a particularway: On purpose In the present moment Nonjudgementally

20. MBSR –Mindfulness Based Stress ReductionJon Kabat-Zinn, PhD, MIT Started at University of Massachussetts – Medical Center, Worcester 1979 8 weeks program Meetings 3 hours/vecka All day, week 6 (5 hours in silence) 40-45 minutes formal training/day/6d/w -Body scanning -Mindful yoga -Sitting meditation http://www.umassmed.edu/cfm/ • Results • 30-35% reduction av physical symptoms • 40-50% reduction av mental symptoms • Better Quality of Life

21. What is mindfulness Our human capacity for: Attention Awareness Compassion

22. Mindfulness

23. Two kinds of self awareness Conceptual:Embodied: - Based in language - Based in sensing Rational feeling and acting - Explanatory - Spontaneus - Abstract - Open to change - Travelling in time - Concrete - In the moment

24. THOUGHTS Mindfulness M FEELINGS PHYSICAL SENSATIONS

25. Empowerment Beingaware of and having access to your resources Being with - knowinghow to relate to present moment experiences with awareness Therebydecreasingunneccessary ”secondary” suffering like stress, worry, pain, anxiety, rumination and more. Makingwiserchoicesaccording to values and present conditions Increasing life quality

26. Change management Life is change - and more so thanever in our present rapidlychanging global world Mindfulness: teachesus to be with ”what is” as it is in the present moment helpsus make wisechoicesout of the present reality makes usprepared for change makes usseechange at an earlystage increasesworkingmemory decreasesreactiveemotionalbehaviour

27. Health Caring for yourself Not caring for yourself Intention Disintention AttentionDisattention Connection Disconnection RegulationDisregulation EaseDisease

28. Health Increasedawareness, Increasedselfesteem Less stress Less anxiety Improvedsleep Improved relations Less alcohol and drugs Tools to cope with difficulties in life

29. Internetbased programs Small doses (10 minx2) of daily practice: Reducing stress - improving rest and recovery Increasingattention and awareness Increasedproductivity at work and at home ImprovedQuality of Life

30. Internetbased programs Stress and mindfulness test – at beginning and end Intention with the practice before starting Introductory video 5 minutes 8 step program for 8-12 weeks 10 minutes x 2 daily. Audio track with practice advice twice weekly Certificate at the end of program

34. Basic Training Content: W 1. Taking a break- getting started Bodyscan x2 Daily practice – ”waking up” W 2. Knowing your body Body Scan x2 DP: rapid bodyscan W 3. Calming ”the thoughtnoise” Body Scan x1 Breathinganchor x 1  DP: breathinganchor in daily life W 4. Increasing your concentration Breathinganchor x2  DP: follow and count ten breaths W 5. Streching your limits – a little Mindfulmovements x1 Breathinganchor x1  DP: Be aware of your daily movements W 6. It´s OK as it is Mindfulmovements x1 Bodyscan x1  DP: listening to your body – pleasant/unpleasant events W 7. Just sitting  Sitting meditation x1 Breathinganchor x1  DP: sitting with thoughts and emotions W 8. Just observing  Sitting meditation x1 Bodyscan x1  DP: sitting with ”whatevercomes up” Our internet based training

35. Plans for the future Testing the first program – bank and school Use in healthcare and research Translationintoenglish Twomore programs for adults for sustainable practice A program to reachyoungpeople 13-23 years to support theirhealthbehaviour Programs for schools – for children at all ages Cooperation with Breath Works, Manchester, England From Sweden to European and othercountries

36. Mindfulness Contact Ola Schenström Phonenumber +4670-608 5048 ola@mindfulnesscenter.se

37. Mindfulness Thank you for your attention!

38. Depletion of the structures Depletion of the structures in society that supports the basic human needs to satisfy: Rest and recoverysleep Physical activity Social Network A higher degree of awareness and personal responsibility required to maintain and promote health

39. Concentrated practice to change the way things works in your daily life A different way to look upon yourself and how you interact with others A method to disconnect the autopilot and take control – be more AWARE! Change requires sacrifice – mindulness help you …………… xxxx…………….. xxxx…………… What is mindfulness?

40. What happens in the brain? Neuroplasticitet Prefrontalloberna - executive- regulation Regulation of emotions- many centras Right side- ”negative” feelings: - irritation - anger - sadness fear flight and fight reaction • High activity – right side • high probability of depression • - high probability of state of anxiety • - high intensity - surprise reflex • - high intensity of aggression

41. What happens in the brain? High activity – left side - calm – even with strain - compassionate - recognize micro-motions - loving - better sleep - low intensity on surprice reflex - do not answer with aggression Left side- ”positive feelings” - joy - enthusiasm - interest - curiosity - happines

42. Mindfulness – five facets Observe – experience and sensations Decribe - thoughts, feelings and sensations Actdeliberately– disconnect the autopilot Answer or let it go – non reactive Be nonjudgmental– letthoughts, feelings and sensations be as they are

43. Reactive or Proactive? Reactive SR Stimulus – Respons Proactive Answer S – O – A Letting go

44. Lifestyle change • Change management • Relations • Sports • Betterquality of life Example of use areas Leadership Staff development Reduce stress Learning Health

45. How to practice? You can practice in different ways: with Self-instructiveprograms via CD-skivor eller på nätet together with workingmates at work in smal groups together with others in eveningclasses

46. Our internet based training Howdoes it work? 1. You buy a program and get a log – in to your own practice module. 2. The practice module is divided into two pages Page one – an instruction and follow up page where you get: instructions/advice and practices for daily life your intention with your mindfulness practice stress and mindfulness tests- before and after presentations on where you are in your training program – presented graphically your own diary for daily reflections Page two – the practice page, with meditations, instructions for the week, possibility for yoga videos, symbols for the daily meditation. 3. When you log in the next time you will automatically be referred to where you were in your practice program. You can also choose to go back and practice some earlier meditation. 4. You will get a program certificate after you have walked through all the practices and daily exercises.