Intro to Mindfulness & Meditation

AN INTRODUCTION TO

MINDFULNESS & MEDITATION

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an intentional formal seated practice used to increase focus, awareness and emotional balance.

Meditation is:

awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally, in the service of self-understanding and wisdom.

Mindfulness is:

Mindfulness and meditation are separate but interrelated concepts.

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Mindfulness

Mindfulness, while rooted in Buddhism, is not a religion and does not require any specific beliefs. Your personal religious or spiritual beliefs may be integrated into your practice.

tuning things out, being relaxed all the time, stopping your thoughts, or being passive.

Mindfulness is not:

paying attention to your present moment experience with an attitude of openness and curiosity.

Mindfulness is:

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Mindfulness

Hover over each circle to see some of the potential benefits that research has found to be a result of practicing mindfulness.

The Benefits of Mindfulness

Behavioral

Mental

Emotional

Physical

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Mindfulness may help you shift from reactivity to thoughtful response. From distraction, stress, and habitual behavior to focus, intentional choice, and curiosity.

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Meditation

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The style associated with mindfulness is called Insight Meditation, also referred to as Vipassana. This technique involves paying attention to thoughts, emotions, and physical sensations. Through repetition and consistent practice, long-term meditation has been shown to positively impact the portions of the brain associated with resilience, focus, compassion, and awareness.

There are many styles of meditation, each with different goals.

the networks for awareness of one’s sense of self, stories, and patterns

the “Meta-Awareness” System:

the networks for compassion and empathy

the Connection system

the networks for attention, focus, and distraction inhibition

the Attention system

the networks for stress regulation and equanimity (calm and composure)

the Resilience system:

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Meditation in the mindfulness tradition enhances four main brain systems:

The "Meta-Awareness" System

The Attention System

The resilience System

The Connection System

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Click each section below to learn more about how meditation benefits each system.

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The Benefits of Meditation

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Strenghening this system corresponds to:

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• Less intense reactions
• Higher baseline level of equanimity (calm and composure)
• Greater composure in times of crisis
• Reduced inflammation

The Resilience System enables you to more quickly recover from distress and strong emotions.

Click here to learn an awareness meditation exercise.

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Strenghening this system corresponds to:

• Deeper concentration
• Longer attention span
• Increased accuracy in detecting details

The Attention System enables you to focus sustained attention while resisting distractions.

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Strengthening this system corresponds to:

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• Increased ability to attune to people, plus stronger immune system and resilience to stress
• Increased sensitivity to emotions and pain of others
• Increased happiness, joy, and well-being
• Reduction in unconscious bias

The Connection System enables us to recognize opportunities to form emotional bonds, see other perspectives, and build healthy relationships.

Click here to learn a meta-awareness meditation.

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Strengthening this system corresponds to:

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• Present-moment awareness
• Ability to see & detach from one’s stories and patterns
• Less mind-wandering and rumination
• Less impulsiveness and attachment

The “Meta-Awareness” System is the Awareness of how your mind weaves your experiences into a narrative and constructs your mental model of your world.

Select this circle to learn a couple quick meditation practices to add to your daily routine.

Bringing Meditation into your day

Select this circle to learn some small ways to bring mindfulness into your every day.

Bringing Mindfulness into your day

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If you have any questions or want additional mindfulness and meditation resources, email supportu@vu.com. To return to EnhanceU, select the Save & Exit button in the top right corner of the screen.

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Get present:

Bring your full attention to ordinary activities that you might normally do on auto-pilot or without thinking about.

• Cooking, showering, doing the dishes, etc.
• Driving with the radio off
• Eating one bite with full awareness
• Listening and observing in conversations – expression, body language, word choice
• While walking, not rushing but noticing your surroundings
• Noticing how your muscles feel while exercising

daily Meditation:

• Train your brain: Do 10 minutes of daily meditation practice with your favorite app, podcast, or youtube video.

• Check in: Take brief pauses to check in with yourself throughout the day. Take a few slow breaths and close your eyes:
• Body - How does your body feel?
• Mind - What thoughts are present?
• Heart - What’s your mood right now?
• Action - Proceed with mindful awareness

• Visit the Mindfulness & Meditation page on VU Central under the Connect Tab for guided meditations, like this one:

• Bring your awareness to the breath as it is, moving in and out of the body.
• Notice when you lose focus, and the mind wanders away from the breath.
• Gently guide your awareness back to the breath.
• Repeat this process over and over. Your mind WILL wander, and that’s okay. Start by practicing for 3-5 minutes, lengthening your practice over time.

Awareness of the Breath Meditation:

Meta-Awareness Practice:

• Begin by bringing your attention to the breath.
• When the mind wanders (which it will), label what caught your attention.
• Without judging yourself, allow your conscious mind to acknowledge it-"Oh, there’s some thinking (or planning, or judging, or wandering, or sounds)."
• Gently guide your awareness back to the breath.
• Repeat this process over and over. Start by practicing for 3-5 minutes, lengthening your practice over time.

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Cultivating compassion practice:

Imagine a person you care about and while thinking of them, invite feelings of goodwill by silently offering them these phrases:

• May you be filled with lovingkindness
• May you be safe.
• May you be healthy and strong.
• May you live with ease.

Count to 4 for each part of the breath: inhale, hold, exhale, hold. Repeat the pattern as long as you need, but at least four times.

• Breathe in 2 3 4.
• Hold 2 3 4.
• Breathe out 2 3 4.
• Hold 2 3 4.

Box Breathing: