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Erin Sharaf, MA, PA-C
www.erinsharaf.com
MINDFULNESS:
THE POWER OF
PAUSING
Mindfulness: The Power of Pausing
A particular way of paying
attention…
• On purpose
• In the present moment
• Without judgment
Noticing experience without
reacting
What is Mindfulness?
Welcome to the MINDFUL REVOLUTION
Mindfulness: The Power of Pausing
What Can Mindfulness Enhance?
•Emotional resilience
•Attention
•Academic performance
•Positive mood
•Compassion and
empathy
•Physical and mental
health
•Optimism and kindness
What Can Mindfulness Decrease?
•Stress
•Burnout
•Negative emotions
•ADHD
•Impulsivity
•Anxiety
•Depression
Without Mindfulness:
Stimulus Reaction
• Automatic, habitual patterns
• This often leads unconsciously to suffering
WITH MINDFULNESS:
STIMULUS MINDFULNESS RESPONSE
• THERE IS SPACE FOR CONSCIOUS CHOOSING
• MORE SKILLFUL RESPONSES
• LESS SUFFERING
HOW DO WE PRACTICE?
MANY WAYS, INCLUDING:
Mindful
• Eating
• Walking
• Moving
• Listening
• Breathing
Noticing the relationship between
• Thoughts
• Physical Sensations
• Emotions
RANDOMIZED-CONTROLLED DATA FROM MINDFUL SCHOOLS/UC DAVIS
(Guzman-Alvarez, Westover, Keller, & Fuller, 2012)
DEMONSTRATED IMPROVEMENT:
MOVIES ABOUT MINDFULNESS IN
EDUCATION:
HEALTHY HABITS OF MIND
ROOM TO BREATHE
MIND UP
Short videos from Goldie Hawn’s organization
"If we taught all 8-year-olds to meditate,
we would eliminate all violence from the
world within one generation."
-- His Holiness, the Dalai Lama
RESOURCES:
In the Classroom, a New Focus on Quieting the Mind
• http://www.nytimes.com/2007/06/16/us/16mindful.html?_r=0
The Mindful Child: How to Help Your Kid Manage Stress and Become
Happier, Kinder, and More Compassionate
• http://www.amazon.com/The-Mindful-Child-Happier-
Compassionate/dp/1416583009
Building Emotional Intelligence: Techniques to Cultivate Inner Strength in
Children
• http://www.amazon.com/Building-Emotional-Intelligence-Techniques-
Cultivate/dp/1591797896
Sitting Still Like a Frog: Mindfulness Exercises for Kids (and Their Parents)
• http://www.amazon.com/Sitting-Still-Like-Frog-
Mindfulness/dp/1611800587/ref=sr_1_10s=books&ie=UTF8&qid=140614703
8&sr=1-10&keywords=mindfulness
References:
Beauchemin, J. Hutchins, T.L, Patterson, F. (2008). Mindfulness Meditation
May Lessen Anxiety, Promote Social Skills, and Improve Academic
Performance Among Adolescents With Learning Disabilities. Journal of
Evidence-Based Complimentary and Alternative Medicine, 13(1),
34-35.
Burke, C. (2010). Mindfulness Based Approaches with Children and
Adolescents: A Preliminary Review of Current Research in an Emergent
Field. Journal of Child Family Studies, 19:2, 133-144.
Carson, J.W, Carson, K.M, Gil, K.M, Baucom, D.H. (2004). Mindfulness-Based
Relationship Enhancement. Behavior Therapy, 35, 471-494.
Flook, L. et al. (2010). Effects of Mindful Awareness Practices on Executive
Functions in Elementary School Children. Journal of Applied School
Psychology, 26:1, 70-95
Flook L, Goldberg SB, Pinger L, Bonus K, Davidson RJ. (2013).
Mindfulness for Teachers: A pilot study to assess effects on stress,
burnout and teaching efficacy. Mind, Brain and Education. 7(3).
doi: 10.1111/mbe.12026.
Jennings, P. A. et al. (2011). Improving Classroom Learning Environments by
Cultivating Awareness and Resilience in Education (CARE): Results of Two
Pilot Studies. Journal of Classroom Interaction, 46:1, 37-48
Jennings, P. A. (2012). Building an Evidence Base for Mindfulness in Educational
Settings. http://www.mindful.org/mindful-voices/on-education/
building-an-evidence-base-for-mindfulness-in-educational-settings
Peters, J.R, Erisman, S.M, Upton, B.T, Baer, R.A, Roemer, L. (2011). A Preliminary
Investigation of the Relationships Between Dispositional Mindfulness and
Impulsivity. Mindfulness, 2:228-235. doi10.1007/s12671-011-0065-2.
Smith, A. Guzman-Alvarez, A., Westover, T., Keller, S., & Fuller, S. (2012). Mindful
Schools Program Evaluation. University of California at Davis: Center for
Education and Evaluation Services
Van de Weijer-Bergsma E, Formsma AR, de Bruin EI, Bögels SM. (2012). The
Effectiveness of Mindfulness Training on Behavioral Problems and
Attentional Functioning in Adolescents with ADHD. Journal of Child and
Family Studies, 21(5):775-787.
Weng, H.Y. et al. (2013). Compassion Training Alters Altruism and Neural
Responses to Suffering. Psychological Science, 24(7) 1171-1180.

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Mindfulness: The Power of Pausing

  • 1. Erin Sharaf, MA, PA-C www.erinsharaf.com MINDFULNESS: THE POWER OF PAUSING
  • 3. A particular way of paying attention… • On purpose • In the present moment • Without judgment Noticing experience without reacting What is Mindfulness?
  • 4. Welcome to the MINDFUL REVOLUTION
  • 6. What Can Mindfulness Enhance? •Emotional resilience •Attention •Academic performance •Positive mood •Compassion and empathy •Physical and mental health •Optimism and kindness
  • 7. What Can Mindfulness Decrease? •Stress •Burnout •Negative emotions •ADHD •Impulsivity •Anxiety •Depression
  • 8. Without Mindfulness: Stimulus Reaction • Automatic, habitual patterns • This often leads unconsciously to suffering
  • 9. WITH MINDFULNESS: STIMULUS MINDFULNESS RESPONSE • THERE IS SPACE FOR CONSCIOUS CHOOSING • MORE SKILLFUL RESPONSES • LESS SUFFERING
  • 10. HOW DO WE PRACTICE? MANY WAYS, INCLUDING: Mindful • Eating • Walking • Moving • Listening • Breathing Noticing the relationship between • Thoughts • Physical Sensations • Emotions
  • 11. RANDOMIZED-CONTROLLED DATA FROM MINDFUL SCHOOLS/UC DAVIS (Guzman-Alvarez, Westover, Keller, & Fuller, 2012) DEMONSTRATED IMPROVEMENT:
  • 12. MOVIES ABOUT MINDFULNESS IN EDUCATION: HEALTHY HABITS OF MIND ROOM TO BREATHE MIND UP Short videos from Goldie Hawn’s organization
  • 13. "If we taught all 8-year-olds to meditate, we would eliminate all violence from the world within one generation." -- His Holiness, the Dalai Lama
  • 14. RESOURCES: In the Classroom, a New Focus on Quieting the Mind • http://www.nytimes.com/2007/06/16/us/16mindful.html?_r=0 The Mindful Child: How to Help Your Kid Manage Stress and Become Happier, Kinder, and More Compassionate • http://www.amazon.com/The-Mindful-Child-Happier- Compassionate/dp/1416583009 Building Emotional Intelligence: Techniques to Cultivate Inner Strength in Children • http://www.amazon.com/Building-Emotional-Intelligence-Techniques- Cultivate/dp/1591797896 Sitting Still Like a Frog: Mindfulness Exercises for Kids (and Their Parents) • http://www.amazon.com/Sitting-Still-Like-Frog- Mindfulness/dp/1611800587/ref=sr_1_10s=books&ie=UTF8&qid=140614703 8&sr=1-10&keywords=mindfulness
  • 15. References: Beauchemin, J. Hutchins, T.L, Patterson, F. (2008). Mindfulness Meditation May Lessen Anxiety, Promote Social Skills, and Improve Academic Performance Among Adolescents With Learning Disabilities. Journal of Evidence-Based Complimentary and Alternative Medicine, 13(1), 34-35. Burke, C. (2010). Mindfulness Based Approaches with Children and Adolescents: A Preliminary Review of Current Research in an Emergent Field. Journal of Child Family Studies, 19:2, 133-144. Carson, J.W, Carson, K.M, Gil, K.M, Baucom, D.H. (2004). Mindfulness-Based Relationship Enhancement. Behavior Therapy, 35, 471-494. Flook, L. et al. (2010). Effects of Mindful Awareness Practices on Executive Functions in Elementary School Children. Journal of Applied School Psychology, 26:1, 70-95 Flook L, Goldberg SB, Pinger L, Bonus K, Davidson RJ. (2013). Mindfulness for Teachers: A pilot study to assess effects on stress, burnout and teaching efficacy. Mind, Brain and Education. 7(3). doi: 10.1111/mbe.12026. Jennings, P. A. et al. (2011). Improving Classroom Learning Environments by Cultivating Awareness and Resilience in Education (CARE): Results of Two Pilot Studies. Journal of Classroom Interaction, 46:1, 37-48
  • 16. Jennings, P. A. (2012). Building an Evidence Base for Mindfulness in Educational Settings. http://www.mindful.org/mindful-voices/on-education/ building-an-evidence-base-for-mindfulness-in-educational-settings Peters, J.R, Erisman, S.M, Upton, B.T, Baer, R.A, Roemer, L. (2011). A Preliminary Investigation of the Relationships Between Dispositional Mindfulness and Impulsivity. Mindfulness, 2:228-235. doi10.1007/s12671-011-0065-2. Smith, A. Guzman-Alvarez, A., Westover, T., Keller, S., & Fuller, S. (2012). Mindful Schools Program Evaluation. University of California at Davis: Center for Education and Evaluation Services Van de Weijer-Bergsma E, Formsma AR, de Bruin EI, Bögels SM. (2012). The Effectiveness of Mindfulness Training on Behavioral Problems and Attentional Functioning in Adolescents with ADHD. Journal of Child and Family Studies, 21(5):775-787. Weng, H.Y. et al. (2013). Compassion Training Alters Altruism and Neural Responses to Suffering. Psychological Science, 24(7) 1171-1180.