Full System Retreat

Humanities Kansas Presentation by Dan Eells (Click on the Title to see the PDF.)

Mindfullness– Janell Nease RN, CHC

Mindfulness: a mental state achieved by focusing on one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations.  Used as a therapeutic technique.  – dictionary def. 

Ways to be mindful-

• Start your day with meditation/prayer
• Eat without distraction
• Exercise
• Practice taking a deep breath
• Mindful intake of fluids
• Use your senses.  

Raisin Activity

• Pretend you have never seen a raisin before. 
• Observe the way the raisin looks;
• How it feels;
• How their skin responds to its manipulation;
• Its smell;
• Its taste.
• Take a moment to write down your observations.  Share your observations.
• Focusing on the raisin in your hand and make a point to notice everything about it, if you do this you are unlikely to be expending energy, time, and attention on worrying or ruminating about other parts of your lives.”
• Be present in the moment
• Don’t deny or avoid emotions
• Laugh at yourself, it’s ok to do that!
• Slow down
• Nourish your body
• Turn off all distractions
• Take a deep breath
• Mindful intake of fluids
• Use your senses.  

Mindfulness with weight loss and eating-

• Food choices
• When you think of food, what comes to mind?
• Food Choices/Snacks
• Plan prep and prepare
• Setting short and long term weight loss goals

Mindfulness in exercise-

• Rule of thumb for exercise. 
• What do you enjoy?
• Set goals
• Set times
• Get creative 

Practice Positivity- For every negative there is a greater positive, find the silver lining in each day, each moment and each trial we face. 

• Be a fountain not a drain.
• Crabs in a bucket…..
• See the cup not half empty, not half full but refillable!

Remember- misery loves company….. Steer clear of negativity and don’t engage in negative talk or gossip.  In most cases, it’s not your circus and not your monkeys