Only that day dawns to which we are awake. Mindfulness: Live Fully Each Day Kay Theyerl, MD, FACP, MS, ABIHM Daily Life I am so busy doing that I feel I have lost a bit of myself I cannot turn my mind off I do not take time for myself I put everyone
else first I am exhausted I feel stressed most of the time I worry about the future I feel ___________ about the past I feel I am on automatic pilot I have a short fuse ME Doing brain vs Being brain Stress and exhaustion result from living in the doing/thinking brain
There is no pill or supplement We must recharge by going to the Being brain We can change the pathways in the brain Mindfulness can change the pathways and recharge us Mindfulness Means paying attention in a particular way: on purpose, in the present moment and nonjudgmentally. It is the art of conscious living JON KABAT-ZINN
This nurtures greater awareness, clarity, and acceptance of present-moment reality and helps us get back in touch with our own wisdom and vitality. Mindfulness Curious Bemusement Mindfulness Daily activities Work Eating Interactions with others Our own emotions
Dont Just Do Something, Sit There! We run around doing Shift into being mode Become aware of breathing Breathe and Let Be Brain and Heart are wired together The heart has its own complex nervous system -the Heart Brain The heart sends far more information to the brain than the brain sends to the heart The heart signals especially affect the brain centers involved in decision making, creativity
and emotional experience Resilience Heart rate variability = coherence = resilience Tree that bends in the wind Tennis player Go with the Flow Coherence Quick Coherence feeling of ease and inner harmony - reflected in your heart rhythms. The heart is a primary generator of rhythm in your body
influencing brain processes that control your nervous system, cognitive function and emotion More coherent heart rhythms facilitate brain function, allowing you more access to your higher intelligence to improve: focus Creativity Intuition Higher-level decision-making. When youre in heart-rhythm coherence, you perform at your best - You feel confident, positive, focused and calm, yet energized.
Heartmath You can do the Quick Coherence Technique anytime, anywhere. Creates positive changes in your heart rhythms, sending powerful signals to the brain that can improve how youre feeling Use in the middle of a difficult conversation, when you feel overwhelmed or pressed for time, or anytime you simply want to practice increasing your coherence Emotional coherence more ordered and
harmonious interactions among the bodys systems. 2007 HeartMath LLC LEVEL 1 COHERENCE Neutralize the stressful feelings. Neutral Tool Shift your breathing to the area around your heart Breathing modulates the nervous system
Neutral is the ready position for flexibility Where would being neutral help you? This simple act of focusing on the heart combined with a deeper level of breathing draws energy away from the distressed thoughts and feelings, and stops any damaging effects they have on your system. Your Emotional Landscape
High Arousal Negative Emotion Positive Emotion Low Arousal Low Energy Relaxation Stress Free Zone Stress Zone
High Energy Adrenaline Level 2 Coherence Add the power of positive emotions Heart Feelings Think of 2 people you really love: Think of two things that you love to do: Think of two places that give you a sense of peace:
Where do you feel it? Quick Coherence Technique Shift your breathing Activate a positive emotion FEEL IT Sustain Coherence Heart Lock-in technique Sustain a positive emotion and lock in how that feels Becomes new baseline By generating positive energy with emotions
such as appreciation, compassion, care, and love and sending that energy to yourself and othersyou can impact both your internal and external environment Coherence vs Relaxation The Power of Coherence Anger 150 150 130
100 110 90 50 70 50 0 0 60
150 120 180 240 300 150 Relaxation
130 0.05 0.15 0.25 0.35 0.45 100 110 90 50 70 0
50 0 150 60 120 180 240 700
Appreciation 130 0.05 0.15 0.25 0.35 0.45 300 600 110 100 90
70 50 0 60 120 180 Seconds 2007 HeartMath LLC
240 300 0 0.05 0.15 0.25 0.35 0.45 Frequency (Hz) Heart Lock-in Steps
2007 HeartMath LLC Shift your attention to the area of your heart and breathe slowly and deeply. Shift Activate and sustain a genuine feeling of appreciationActivate or care for someone or something inSustain your life. Send these feelings of care toward yourself and others.
Rescuing Hug This is a picture from an article called The Rescuing Hug. The article details the first week of life of a set of twins. Apparently, they were in separate incubators and one was not expected to live. A hospital nurse fought against the hospital rules and placed the babies together in one incubator. When they were placed together, the healthier of the two threw an arm over her
sister in an endearing embrace. The smaller babys heart rate stabilized and her temperature rose to normal. Josh and Mabel 2004 Institute of HeartMath A Boy and His Dog (Heart Rhythms) Heart Rate (BPM) 250
200 Mabel 150 (The Dog) Josh and Mabel in separate rooms 50 140 Josh leaves room Mabel wants him to stay
Josh enters room and loves Mabel Heart Rate (BPM) Josh (The Boy) 100 90 40
0 1 2 3 4 Time (minutes) 5
6 7 TED video http://www.ted.com/talks/louie schwartzberg nature beauty gratitude.html Today may there be peace within you. May you trust that you are exactly where you are meant to be. May you not forget the infinite possibilities that are born of faith in
May today there be peace within you. May yourself and others. May you use the you trust that gifts you are where you and are thatexactly you have received, meant to be. May notlove forget
passyou on the thatthe hasinfinite been given possibilities that are born of faith in yourself to you. May you be content with and others. May
you use youLet yourself justthe thegifts way that you are. have received,this andknowledge pass on the love has settle inthat
and allow your May Soul the to sing, been given to you. youfreedom be content withdance, praise is there yourself just the wayand youlove. are.ItLet
this for each andin every of us. knowledge settle and one allow your Soul the freedom to sing, dance, praise and love. It is Shared by Mimi Guarneri, MD there for each and every one ofInterventional us. Cardiologist
Questions Credits -Jon Kabat-Zinn, PhD U Mass Peg McEwen, NP TCBH Lee Lipsenthal, MD
