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 THOUGHTS
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
RE RESPON SPONDING DING THREA EAT FI FIGH GHT T OR OR FL FLIGHT GHT TO STR TRESS ESS Breathe Awareness Acknowledge Connect with the second arrow Daily mindfulness practise
Belly Breathing Exercise 1. One hand on belly and one on chest 2. Sigh 3. Close your mouth and pause 4. Inhale slowly through your nose by pushing stomach out 5. Pause 6. Open your mouth. Exhale by pulling belly in 7. Pause 8. Continue steps 4-7
5 Senses 1.Hearing 2.Feeling 3.Smelling 4.Tasting 5.Seeing
APP: Mindfulness Finding peace in a frantic world CHALLENGE: Practice Week 2 once a day until we next meet
Two aspects to MINDFULNESS training in Mindfulness TECHNIQUE ATTITUDE
What is compassion? Compassion is defined as the emotional response when perceiving suffering and involves an authentic desire to help
What is self- compassion? Is a way of relating to ourselves kindly, embracing ourselves as we are – flaws and all
Self-compassion 1. Self-kindness has three components 2. Common humanity Dr Kristen Neff 3. Mindfulness
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.
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
Mammalian Caregiving System Our bodies are programmed to respond to warmth, gentle touch and soft vocalisation
Our brains are hardwired for compassion
v UNCOUPLE Insula
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 •
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
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
APP: Mindfulness Finding peace in a frantic world CHALLENGE: Practice Week 3 once a day until we next meet
Contact us SindiswaNdlovu VenouashaBahadur Tel: +27 31 260 3796 Tel: +27 31 260 8870 Cell: +27 64 961 5611 Cell: +27 81 422 3369 Email: Ndlovus1@ukzn.ac.za Email: BahadurV@ukzn.ac.za www.ukznextendedlearning.com
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