Mindfulnessbaserad handledning vid
Body-Mind yada yada
Mindfulnessbaserad handledning vid Body-Mind yada yada handlar om att arbeta mot ett liv med kvalitet, syfte och mening, där du lär dig navigera genom (vardags)livets små och stora utmaningar - med närvaron, medvetenheten och självmedkänslan i behåll.
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Vid Body-Mind yada yada värdesätts du som individ stort. Det är viktigt för mig att du känner dig sedd, hörd och bekräftad för vem du är, var du är i livet och för vilka behov du har. De här faktorerna utgör en del av grunden för hur mindfulnessbaserad handledning vid Body-Mind yada yada utformas och således blir varje kundmöte och varje process unik.
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Mindfulnessbaserad handledning vid Body-Mind yada yada handlar sällan om att jag som instruktör lär dig något. Jag fungerar mer som en spegel för dig att se in i, vilket hjälper dig utforska dig själv utgående från den du är och vad du står inför i ditt liv. I den processen är det viktigt för mig att ge dig ett omsorgsfullt och tillåtande "utrymme", där du tryggt kan arbeta med inre och yttre svårigheter du står inför, möta dina behov och närma dig dina målsättningar.
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Själva arbetet vid Mindfulnessbaserad handledning vid Body-Mind yada yada är till stor del kroppsligt, i.o.m. att din kropp är det redskap med vilket du upplever dig själv och möter omvärlden i ditt vardagliga liv. Din kropp och dina sinnen är en port till nuet. När du medvetet tränar på att återknyta kontakten till din kropp och till direkta sinnesupplevelser, utan filter, stärker du din närvaro och din kapacitet att ta konkreta steg mot förändring i ditt liv som innehåller en upplevelse av frihet, förundran, tacksamhet, integritet, resiliens, livskvalitet, syfte och mening.
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Nedan kan du ta del av mer allmän information om mindfulness samt av några mindfulnessmeditationer jag spelat in.
What is Mindfulness?
Mindfulness is an approach that is about being fully present in, aware of and attentive to what is going in the present moment, without filters.
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"Mindfulness is the awareness that arises from paying attention in a particular way, on purpose, in the present moment, non-judgementally" - Jon Kabat-Zinn
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Mindfulness is the teaching of being consciously present in the ongoing moment. Mindfulness practice develops attention, awareness, compassion and the ability to face reality as it is, with ease and acceptance.
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Through mindfulness practice, self-awareness and insight is developed by practice in paying attention to each moment by being present with our thoughts, emotions, impulses, reactions and physical sensations and understanding how they affect each other.
Why Mindfulness?
Today we live in a health-conscious society, while at the same time, this creates challenging circumstances for us individuals. Social structures that support basic human needs such as sleep, rest, recovery and community have diminished which entails a greater responsibility on us individuals to maintain good health and a balanced life.
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Our lives are today often characterized by high demands, a high pace, constant change and a constant flow of information which affects us as human beings. Stress of various factors is for many of us, regardless of age and life situation, an ever-present companion.
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Through mindfulness, we learn stress management and to face reality as it is. We develop an inner stability and learn to focus on what is important right now. We learn to be aware of what we can and cannot influence and we develop an ability to let go of what is beyond our control. We then discover that we have more choices than we were previously aware of and our ability to make more healthy conscious choices increases.
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Through mindfulness practice, we increase present moment internal and external awareness. This helps us to consciously respond to physical, mental and emotional challenges we may face in our private lives or at work, without being overwhelmed or emptying our energy levels.
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Mindfulness practice also increases our ability to take advantage of and appreciate moments in our daily lives that otherwise easily pass by, which in turn also gives us strength and energy to handle difficulties and challenging life circumstances.
Effects of Mindfulness
Thanks to research, we now have evidence for mindfulness and its effects. Hundreds of studies about mindfulness are published every year, where different areas have been investigated in how mindfulness practice affects humans and our well-being. Below are some examples of documented effects of mindfulness training.
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Reduced stress and increased tolerance to stress - lower release of the stress hormone cortisol and the cortisol levels drop faster in the evening.
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Improved sleep quality
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Lower blood pressure
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More efficient immune system - stronger immune response
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Reduced anxiety and less worry
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Reduced risk of relapse in depression
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Increased emotion regulation
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Increased ability to handle changes and misfortunes
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Increased focus, ability to concentrate and working memory
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Increased creativity and productivity
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Better relationships and fewer conflicts
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Reduced focus on negative aspects of life and increased focus on positive ones
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Deeper self-insight
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Deeper compassion for oneself and others
Mindfulness and the brain
During every moment of our lives, the brain and the nervous system renews and changes constantly. This is called neuroplasticity.
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Through modern neurology research, we have begun to understand how mindfulness works on a neuropsychological and -physiological level. Neurology research shows that training in mindfulness creates positive changes in the brain function and structure, providing strong connection between these changes and how we experience our health and ourselves.
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What we pay attention to leaves traces in the brain, for better or worse, and sharper attention activates stronger nerve circuits. What we pay attention to becomes our experience and the sum of our experiences becomes our life. A few examples of key areas in the brain that are affected by mindfulness practice are described below.
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Amygdala - Decreased activity and cell density - an area that reacts strongly to rapid changes in the outside world and to stressful situations and contexts that require an emotional response. Strong activity in the amygdala often coincides with a stress response, to get us ready to "fight or flight".
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Insula - Increased activity and cell density - an area that is highly involved with our perception and awareness of various bodily sensations and signals.
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Hippocampus - Increased activity and cell density - an area that is among other things involved in memory formation, concentration and learning.
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Prefrontal lobes - Increased activity and shift from right-wing dominance to left-wing dominance - Areas that process higher cognitive functions such as planning, decision-making, goal setting, problem solving and also affect emotion regulation and compassion.
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The right prefrontal lobe processes "negative emotions" such as fear, sadness, anger, irritation and flight. The left prefrontal lobe processes "positive emotions" such as joy, enthusiasm, interest, curiosity and happiness.
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How do you practice Mindfulness?
The transformative potential that mindfulness possesses is based on daily commitment. Mindfulness can be divided into two types of practice, formal meditation practice and informal everyday practice. Formal meditation practice means that we set aside a certain amount of time to sit, lie down, stand, walk or move while being consciously present. Informal everyday practice means that we practice being consciously present in our daily activities. To develop and deepen our mindfulness or conscious presence, both forms of practice are important. They complement as well as support each other.
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Formal training or meditation training gives us the opportunity to meet ourselves and the world around us in a simplified environment. By stopping and letting go of all doing and accomplishing and taking time to just be present, we develop an understanding of how our mind works by observing how thoughts, feelings, images, bodily sensations, impulses and reactions come and go, and how they interact with each other. We learn to notice and listen to more subtle bodily signals, which gives us information about how we relate to ourselves and to the world around us, and to how we can relate to present moment.
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During informal everyday practice, we focus on the present moment by paying attention to our everyday activities. Informal everyday practice is a very important part of mindfulness practice so that we can develop a deeper understanding of how we relate to ourselves and the world around us in our everyday lives.
During informal everyday practice, we draw attention as best we can to our thoughts, feelings, bodily sensations and movements, impulses and reactions in every moment, during our daily lives. In this way, we move from automatically doing and accomplishing into "doing out of being".
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Doing out of being gives our mind the opportunity to rest in the present moment. It gives added value and meaning to everyday situations that otherwise easily pass us by, and we develop an ability to pay attention to and take advantage of the extraordinary within all the ordinary.
Mindfulness exercises -
meditation exercises
Mindfulness meditation is not about achieving any specific experience, reaching a particular state or about accomplishing anything in particular. Mindfulness meditation is more about letting go of any "doing", achieving and expectations and instead taking a moment to just be.
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Mindfulness meditation is about getting familiar with our intrinsic experience as it is in the present moment. It is about getting to know our physical, mental and emotional processes without judging, or in other words, getting to know who we already are.
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Below are a couple of recorded mindfulness meditation exercises in English, for you to get started. More exercises will be added as soon as possible.
This breathing anchor is a guided mindfulness meditation with an invitation to curiously explore the ever-changing sensations of your breathing, with an attitude of acceptance, patience and letting go.
Den här kroppsskanningen än guidad meditation med en inbjudan till att och uppmärksamma och utforska kroppsdel för kroppsdel, med en intention av att odla en tillåtande, icke-värderande och vänligt nyfiken attityd till din upplevelse som den är.
Det här är en guidad meditation i rörelse, i sittande eller i stående, med en inbjudan till att utforska såväl förnimmelser i kroppen i varje ögonblick som hur vi förhåller oss till och agerar på det som kroppen signalerar.
Det här andrummet är en kort guidad meditation i tre steg som kan hjälpa med att finna balans och närvaro, eller ge stöd i att kunna vara med och bära upp det som är och pågår just nu, oavsett vad som är och vad som pågår.
