The best definition of mindfulness I’ve found so far is “the ability to actively pay attention to the present moment, acknowledging and accepting feelings without judging them as good or bad” (Grant & Kinman, 2014, p. 110).
What comes to mind when you think about mindfulness?
Meditation.
Deep Breathing.
Boring.
Ineffective.
What is mindfulness? Please watch the video below to learn more.
What does mindful practice improve?
There are many benefits to practicing mindfulness. Find the words below to answer that question.
(Please note: You may not be able to complete the Wordfind activity if you are using a Smartphone)
What does paying attention to the present moment look like?
We can be mindful when doing things like…
Let’s practice.
I invite you to practice by watching the following mindfulness meditation video.
Just notice.
Just accept your present experiences without judgment.
Please take a moment to answer the following questions in the space provided below.
- What thoughts are going through your mind?
- Are there any emotions present?
- Do you feel any bodily sensations?
What was that like for you?
I don’t know what that was like for you, but when I started practicing mindfulness, I noticed my thoughts were everywhere! I thought about session notes, what I would have for dinner, unanswered emails, and my need to schedule a hair appointment.
I noticed my emotions consisted of worry and irritation. I noticed how frustrated I was at myself because I felt like “I should be able to do all these things. That’s what success looks like, right?”
I noticed my bodily sensations were tense neck muscles and a growing headache.
Mindfulness practice brings about AWARENESS of our thoughts, feelings, and experiences WITHOUT judgment, self-criticism, or blame.
You might be thinking, “What’s so good about awareness?”
Before answering that question, let’s explore the risks and benefits of being on AUTOPILOT or AVOIDANCE.
There are many benefits of going through our day on autopilot.
We don’t have to think or feel.
We can just exist, set the cruise control, and coast through the stress.
Get up.
Drink Coffee.
Check emails.
See clients.
Come home.
Binge watch Netflix.
Rinse and Repeat.
Photo by Mesha Mittanasala on Unsplash
Autopilot is nice until…..
The check engine light comes on.
Did we forget to fill the gas tank?
When was the last time we changed the oil?
Maybe I should have checked my car when I heard that funny noise.
Mindfulness practice improves awareness and helps us recognize and manage difficult emotions we commonly experience as social workers. We can accept painful and difficult experiences without judgment (Any & Boniwell, 2008).
Avoidance or pushing away uncomfortable thoughts and emotions is a normal human response; however, it is problematic.
Mindfulness practice helps us turn toward difficult emotions with curiosity and encourages us to view the challenges objectively, giving us space to create a positive approach (Grant & Kinman, 2014).
What are your approaches to managing difficult emotions?
Talking with peers.
Stress eating.
Drinking Vodka.
Breathing.
Photo by Damian Ochrymowicz on Unsplash
Let’s explore common ways humans respond to stress. (Flip the cards below for more information).
Did any of those responses resonate with you?
Remember….these are normal human responses. No judgment.
Mindfulness practice encourages the development and practice of helpful coping strategies. Awareness of our thoughts, feelings, and behaviors allows us to CHOOSE how to respond differently to challenges.
Mindfulness taught me to call a trusted colleague to share my frustration instead of reaching for Ben and Jerry’s ice cream, or at least share Ben and Jerry’s while we solve the problem.
Let’s review what we’ve learned in this module.
Let’s explore the next skill in Module 3. Please proceed to the next module.