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Welcome to my presentation . I m gonna talk about Mindfulness. I dont know if someone

knows what Mindfulness is, but probably all of you know what is meditation.

Mindfulness is often associated with meditation practice because comes from it, however,
Mindfulness is more than that. Meditation is part of oriental religions, but Mindfulness hasnt
a religious or spiritual component, we can say, its just a live philosophy.

Its a form o way of being present that can be practiced at any time.

Have you ever started eating a snack bar and suddenly you notice that the packet is empty?

Been driving somewhere and when you arrive at your destination you realize that you
remember nothing about your journey?

Or maybe you have reacted in an inappropriate way sometime?

The guilty of that is our Automatic Pilot

Do you remember when you was learning to drive a car? You was mindful of the steering
wheel, putting your hands in the correct way, aware of where the pedals were. But know,
thats an automatic process. To be honest, Ive to think about where the brake or the
accelerator are, I dont know if the brake is on my right or in my left, however, when Im
driving I havent to know because my foot, respond very quickly and efficiently. (/ifisintly/)

All that is because our brain save energy with habitual tasks which are made automatic and
use that energy on new tasks.

When you are doing quite familiar and repetitive tasks, like driving, eating o having a shower
your mind is often thinking about something else.

You may be dreaming about going on a holiday, worrying about the last argument you had
with your couple or mother, about the next report you must hand over to your boss or just,
thinking what are you going to prepare for dinner.

In any case, you are not focusing on your current experience and you are not really in touch
with the "Here and Now". This way of operating is often referred to as automatic pilot mode.
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We have almost 5 thousand of thoughts each day, they come to our mind without any control.
Our mind is like a monkey, our thoughts go from one thing to another, then to another and
another without stopping. We have thoughts about the past and the future and we really lose
what is happening now.

This picture and this quote are very descriptive about the concept

This picture give us an idea about what Mindfulness is.

Mindful is a synonym of aware or attentive

And here we can see the clear difference between have a full mind, that is a messy or a
Mindful Mind where all is clear , tidy and organized.

As I have said before, Mindfulness is the opposite of automatic pilot. It is about experiencing
the world in the here and now

This is called "The beeing mode" and keep us away from automatic and unhelpful ways of
thinking and responding.

Sometimes our body is here but not our mind which is in the past or in the future

Mindfulness is not relaxation /rilaseision/ is much more, is about control the incoming
thoughts, letting go those thoughts than come from our past or are relative to our future
9. LEER: In Mindfulness we pay attention to our internal and external experience in the present
moment in an open and curious way without any judgement.

This video show us how we should face the different experiences

Looking with beginner eyes, feel as if we were children, living each moment as if it were the
first. The reaction of this child feeling the rain for the first time show us that concept. VIDEO

In Mindfulness we dont judge, we accept what is and dont argue with the reality. Thats is
not so easy because we are judging things and ourselves all the time

- I dont like him / I cant be late / I m wearing the wrong shoes VIDEO

LEER: Thoughts and feelings are observed as events in the mind without over-identifying with
them, and without reacting automatically. We must to keep distance from the different
experiences in order to seeing all clearer, and taking good decisions. For example, when we
are angry we never take good decisions and we used to reacting in an inappropriate way

With Mindfulness we tame /teim/ the inner critique, eliminating the "shoulds and the
shouldnts", accepting how things are in that moment. Mindfulness teaches us to be more
compassionate and kinder with ourselves and also with others

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Practice Mindfulness provide us many benefits:

Help us to control stress and anxiety (reduce cortisol hormone responsible of stress)
Gets better Insomnia problems
Improves concentration capacity, work memory and creativity
Protects our brain. Have an Anti-age effect
Develops emotional intelligence and improves relationships
Improves well-being state in general

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Our Mind is a muscle, and you have to train it. As the same way you dont start the firts day of
gym raising the heavier weight or running 50 minutes, with the meditation is the same, at the
beginning you should star with a short time, only a few minutes and increasing those minutes
each day, otherwise you may get frustrated because our mind is not used to it and give up.
Start with 5 or 10 minutes is ok, and reach at least 30 minutes each day is the perfect. Is not
about length is about frequency and the more we meditate the more benefits we reach
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We can meditate in many different ways, walking, in a chair, lie down, with a pillow...

we can meditate in a formal an informal way. Here it is showing how to meditate in a formal
way, i mean, we look for a specific moment to meditate, and possibly we have set up the
moment and the place.

We can meditate sit down a chair, in the traditional meditation position, using a pillow (theres
a special pillow to meditation called zafu) using a meditation bench , or laying down on the
floor. Meditation position is often very uncomfortable, so you can start with a chair or with a
mat on the floor

You can close or open your eyes I recommend close the eyes in order to avoid distractions

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Also you can meditate in your day to day, while you are walking, eating, having a shower, just
paying attention on the present experience.

For example while we are having a shower, be aware about the soap smell, how the water go
thought our body, how we massage it with the sponge....

Well, there are different exercises to meditate...

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LEER

At the beginning, the best way to star is with breath /brez/, body sensations and sound, and
when we are trained we can already work with thoughts and emotions

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Psychology uses Mindfulness because their scientifically tested benefits. Take part of the called
Third Generation Therapies .

It is used to treat stress, anxiety, depression, chronic pain, eating disorders, and is very
effective in borderline personality disorder

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Mindfulness is very fashionable nowadays and is used also at business and work world. It
improves the concentration and the executive functions like work memory, planning, problem
solving obtaining more resolute and effective people.
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With children is also very useful .

LEER Mindfulness improves the Academic performance, the attention, the self-concept,
personal relationships, reduce aggressiveness and violence improving emotional intelligence.

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LEER At sports the practice of Mindfulness generate a state of complete focus on the task
minimizing external distractions.

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Mindfulness is used also at weight-loss diets recognising the signs of our body relatives to
hungry, for example, or simply be aware of the eating moment, focusing in each sensation.

There are appearing some restaurants that offer mindfulness experiences in their meals

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We are going to do a mindfulness practice, in this case a eating meditation.

This exercise usually is done with a raisin /reisin/ (uva pasa) but in this case we are going to use
chocolate, because is tastier

Please take a square of chocolate, please only one square for the meditation, in the you can
finish all the chocolate, is for you.

You should follow my instructions

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And to sum up there is a video where is explained in only few minutes all I have explained yet
the video also invites you to do a short meditation, only one minute.

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THANKS!!


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