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RESILIENCE THROUGH MINDFULNESS: Part 3: Compassion
By Liz Witherspoon and Julie Elliott of Simplicity Coaching
What is Stress?
A state of mental or emotional strain or tension resulting from adverse or very demanding circumstances
Part 3: Compassion By Liz Witherspoon and Julie Elliott of - - PowerPoint PPT Presentation
Part 3: Compassion By Liz Witherspoon and Julie Elliott of - - PowerPoint PPT Presentation
RESILIENCE THROUGH MINDFULNESS: Part 3: Compassion By Liz Witherspoon and Julie Elliott of Simplicity Coaching What is Stress? A state of mental or emotional strain or tension resulting from adverse or very demanding circumstances EVENT
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EVENT THOUGHTS
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Long term consequences of chronic stress
- High blood pressure
- Sleep disorders
- Chronic headaches,
backpain
- Anxiety and depression
- Memory and
concentration impairment
- Weight gain
- Digestive problems
- Blood sugar imbalances
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RE RESPON SPONDING DING TO STR TRESS ESS
THREA EAT FI FIGH GHT T OR OR FL FLIGHT GHT
Breathe Acknowledge Connect with the second arrow Daily mindfulness practise Awareness
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Belly Breathing Exercise
- 1. One hand on belly and one
- n chest
- 2. Sigh
- 3. Close your mouth and pause
- 4. Inhale slowly through your
nose by pushing stomach
- ut
- 5. Pause
- 6. Open your mouth. Exhale by
pulling belly in
- 7. Pause
- 8. Continue steps 4-7
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5 Senses
1.Hearing 2.Feeling 3.Smelling 4.Tasting 5.Seeing
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APP: Mindfulness Finding peace in a frantic world
CHALLENGE:
Practice Week 2
- nce a day until we
next meet
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Two aspects to training in Mindfulness
TECHNIQUE ATTITUDE
MINDFULNESS
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What is compassion?
Compassion is defined as the emotional response when perceiving suffering and involves an authentic desire to help
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What is self- compassion?
Is a way of relating to
- urselves kindly,
embracing ourselves as we are – flaws and all
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Self-compassion has three components
Dr Kristen Neff
- 1. Self-kindness
- 2. Common humanity
- 3. Mindfulness
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Self- compassion voice
Wise and suppor tive mentor or kind friend who is encouraging you to see things clearly and in a more balanced way to help you to remember that no-one is per fect and to be kind, understanding and accountable to yourself.
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Reflective Exercise
- Consider one of your weaknesses
and think of a recent example where it plays out – write this down
- Write down what you say to yourself
when you come up against that weakness – using your recent example
- Now imagine you are talking to
yourself about this weakness from a compassionate and understanding perspective
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Mammalian Caregiving System
Our bodies are programmed to respond to warmth, gentle touch and soft vocalisation
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Our brains are hardwired for compassion
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Insula
v
UNCOUPLE
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Benefits of self- compassion
- Mental well-being
- Less depression, anxiety,
stress
- Less per fectionism
- Positive mind states
- Connectedness with others
- Protects against social
comparison
- Social anxiety
- Anger
- Close mindedness
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Loving- kindness Meditation
- May I be Safe and Free
from Suffering
- May I be Happy and
Healthy
- May I have Peace and
Ease of Being
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Coping with COVID-19 Coaching
We are offering FREE 40-minute coaching sessions to the first FOU OUR people to email Nkosi on Nts tshang angase seN1 N1@u @ukzn kzn.ac.za .ac.za
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APP: Mindfulness Finding peace in a frantic world
CHALLENGE:
Practice Week 3
- nce a day until we
next meet
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Contact us
SindiswaNdlovu
Tel: +27 31 260 3796 Cell: Email: +27 64 961 5611 Ndlovus1@ukzn.ac.za
VenouashaBahadur
Tel: +27 31 260 8870 Cell: Email: +27 81 422 3369 BahadurV@ukzn.ac.za
www.ukznextendedlearning.com
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