Transcript Mindfulness and Health

Mindfulness and Health
Angela Melzer, LCSW, OT/L
Why and how to change the brain
• Making life changes for health starts in the
mind- getting out of auto pilot
• Neuroplasticity- using your mind to change
your brain to change your mind for the
better!
• Work on the mind will change your health
Stress, pain, depression and anxiety
Stress and Health
• Weakened immune system
• Inhibits GI system, reduced nutrient
absorption
• Reduced, dysregulated hormones
• Increased vulnerabilities in cardiovascular
system
• Disturbed nervous system
Mind Changes Brain
• What flows through the mind changes the
brain physiologically
• Increased blood flow to active areas of
brain
• Neurons that “Fire together wire together”
• Increasing excitability of active neurons
• Building new synapses, thickening cortex
• Use it or lose it philosophy
Mindfulness
• Attention is like a spotlight, illuminating
what it rests upon
• Directing attention skillfully is a
fundamental way to shape the brain- over
a lifetime
• The brain shapes in increments, not
dramatically, over time and practice
Be, Release, Replace
• Be mindful of the thought, allow it to be in
your attention
• Release the thought by allowing to let go
and focus your attention on your breath
• Replace the thought with more neutral,
positive or realistic.
Other aspects of Mindfulness
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Compassion
Non-judgment
Loving-kindness
Mindful senses
Self-Compassion
• The wish that a being be free from
suffering, be at peace and find joy.
• Studies show that self-compassion buffers
stress and increases resilience and self
worth (Hanson, 2012)
• Hard for us to have compassion for
ourselves because of feelings of self
criticism.
Non-judgment
• We are naturally judging beings,
awareness just helps us intersect the
process if it isn’t serving us in a healthy
way.
• When trying to make life changes, selfjudgment is a threat.
Loving-Kindness
• Wishing for a being to be safe, happy,
healthy and at ease in the world
• Increased Release of Oxytocin and
Vasopressin (Fuxe, K 2012; Frederickson,
2010)
• Increased feelings of joy, relaxation and
trust (Mikolajczak, 2010)
• Decreased stress in body
Mindful Senses
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Mindful Eating- who ate my lunch?
Listening
Sight
Touch
Smell
Body Awareness
Meditation
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Sit back
Uncross legs, feet flat on the floor
Hands resting gently on lap
Close eyes
Start by focusing on breath- the
EXPERIENCE or SENSATION of breath.