{"id":248,"date":"2023-04-20T19:33:26","date_gmt":"2023-04-20T23:33:26","guid":{"rendered":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/chapter\/1-6-mindfulness-practice-grounding-exercise\/"},"modified":"2023-06-08T08:33:01","modified_gmt":"2023-06-08T12:33:01","slug":"1-6","status":"publish","type":"chapter","link":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/chapter\/1-6\/","title":{"raw":"1.6 Mindfulness Practice: Grounding Exercise","rendered":"1.6 Mindfulness Practice: Grounding Exercise"},"content":{"raw":"<div class=\"1.6-mindfulness-practice:-grounding-exercise\">\r\n\r\n<strong>Learning Objectives:<\/strong>\r\n<ul>\r\n \t<li>To promote connection and group cohesion by means of a mindfulness exercise<\/li>\r\n \t<li>To support participants in focusing on the present moment<\/li>\r\n \t<li>To support participants in getting in touch with their values<\/li>\r\n<\/ul>\r\n<strong>Materials:<\/strong> A mindfulness bell, Handout 1.6.1 on mindfulness\r\n\r\n<strong>Time<\/strong> <strong>Required: <\/strong>30 minutes (including introduction to Mindfulness)\r\n\r\n<hr \/>\r\n\r\n<h2 style=\"text-align: center\"><span style=\"margin-left: 26pt\"><\/span><strong>Activities &amp; Instructions<\/strong><\/h2>\r\n\r\n<hr \/>\r\n\r\n<h5 class=\"import-Heading7\" style=\"text-align: center;margin-left: 42.25pt;margin-right: 48.2pt\"><strong>Instructions To Participants<\/strong><\/h5>\r\n<p class=\"import-Normal\"><em>Participants<\/em> <em>sit<\/em> <em>in<\/em> <em>a<\/em> <em>circle; co-facilitators<\/em> <em>sit<\/em> <em>across<\/em> <em>from<\/em> <em>each <\/em><em>other.<\/em><\/p>\r\n<p class=\"import-Normal\"><em>(<\/em><strong><em>Facilitator #1 <\/em><\/strong><em>introduces mindfulness, using the information from Handout 1.6.1.<\/em> <em>Invite the participants to recall<\/em> <em>that<\/em> <em>Being<\/em> <em>Present<\/em> <em>is<\/em> <em>one<\/em> <em>of<\/em> <em>the<\/em> <em>ACT<\/em> <em>processes,<\/em> <em>and<\/em> <em>mindfulness<\/em> <em>practice<\/em> <em>supports<\/em> <em>us<\/em> <em>to<\/em> <em>become<\/em> <em>at<\/em> <em>ease<\/em> <em>with<\/em> <em>being<\/em> <em>fully<\/em> <em>present in the moment.)<\/em><\/p>\r\n<p class=\"import-Normal\"><em>(<\/em><strong><em>Facilitator<\/em><\/strong> <strong><em>#2<\/em><\/strong> <em>invites<\/em> <em>participants<\/em> <em>to<\/em> <em>take<\/em> <em>part<\/em> <em>in<\/em> <em>a<\/em> <em>mindfulness<\/em> <em>grounding<\/em> <em>exercise<\/em> <em>by<\/em> <em>providing<\/em> <em>the<\/em> <em>instructions<\/em> <em>below<\/em> <em>in a gentle calming voice.)<\/em><\/p>\r\n<p class=\"import-Normal\"><strong>Facilitator #1 says,<\/strong><\/p>\r\n\r\n<ul>\r\n \t<li>\u201cNow we would like invite you to do a mindfulness exercise to bring us to the present and to become centred.\u201d<\/li>\r\n \t<li>\u201cSitting on your chair, find a comfortable position; keep your body upright and sit slightly away from the back of the chair to allow your energy to flow through your body.\u201d<\/li>\r\n \t<li>\u201cClose your eyes gently if you feel comfortable. If you do not feel comfortable, lower your gaze and find a point in front of you and focus there.\u201d<\/li>\r\n \t<li>\u201cRest your hands on your lap; keep your feet slightly apart and rest them firmly on the floor.\u201d<\/li>\r\n \t<li>\u201cNotice any tension in your body \u2013 take a few breaths in and let the tension go.\u201d<\/li>\r\n \t<li>\u201cNow notice the sensation of your body where it touches the chair.\u201d <em>(Pause<\/em> <em>15<\/em> <em>seconds)<\/em><\/li>\r\n \t<li>\u201cNow focus on your breathing. Breathing in, notice the sensation at your nostrils and in the small area above your upper lips, breathing out, notice the sensation in the same area.\u201d <em>(Pause 30 seconds)<\/em><\/li>\r\n \t<li>\u201cBreathing in, and breathing out \u2013 effortlessly \u2013 notice the sensation of your belly as you breathe in and out.\u201d<em style=\"text-align: initial;font-size: 1em\">(Pause<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">30<\/em><em style=\"text-align: initial;font-size: 1em\"> seconds)<\/em><\/li>\r\n \t<li>\u201cYou may notice other things that pull your attention away from your breath; it might be sounds or another sensation. For a moment, notice the sounds, inside or outside this room, just notice these sounds without being caught up in a story about what these sounds are about.\u201d <em>(Pause 30 seconds)<\/em><\/li>\r\n \t<li>\u201cIt could also be a sound of silence.\u201d <em>(Pause<\/em> <em>1<\/em><em> minute)<\/em><\/li>\r\n \t<li>\u201cNow, let go of the listening and return to your bodily sensations. Notice which sensation calls out to you; just notice these sensations in your body, pleasant or unpleasant, just notice them without judgment or rejection. Just notice them.\u201d <em>(Pause 1-2 minutes.)<\/em><\/li>\r\n \t<li>\u201cYou may notice thoughts coming in and out of your mind. Acknowledge them as thoughts \u2013 without judgment, just notice that \u2018Ah, I have a thought\u2019 and go back to noticing your breath \u2013 in and out - effortlessly. <em>(Pause 1-2<\/em> <em>minutes)<\/em><\/li>\r\n \t<li>\u201cNow, see if you can allow yourself to get in touch with your values. What is important to you about being here? What is the meaning to you about becoming an HIV champion, or a social justice advocator?\u201d <em>(Pause 1 minute)<\/em><\/li>\r\n \t<li>\u201cBreathing in \u2013 you are aware of the present; breathing out - you feel grounded.\u201d <em>(Pause<\/em> <em>10<\/em> <em>seconds)<\/em><\/li>\r\n \t<li>\u201cNow bring your focus back to this room <em>(pause<\/em> <em>10<\/em> <em>seconds)<\/em>; to the sounds <em>(pause<\/em> <em>10<\/em> <em>seconds)<\/em>; to the awareness of sitting in a circle with others in this room <em>(pause 10 seconds) <\/em>and that each of us are bringing with us our values, while sharing some collective values and goals.\u201d <em>(pause 10 seconds)<\/em><\/li>\r\n \t<li>\u201cAs in every sphere of your life, you are not on your own in isolation. See if you can get in contact with the part of yourself that is also inherently connected with others \u2013 your interdependent self. <em>(Pause<\/em> <em>10<\/em> <em>seconds)<\/em> When you feel ready, slowly open your eyes.\u201d<\/li>\r\n<\/ul>\r\n<em style=\"text-align: initial;font-size: 1em\">(<\/em><strong style=\"text-align: initial;font-size: 1em\"><em>Facilitator<\/em><\/strong><span style=\"text-align: initial;font-size: 1em\"> <\/span><strong style=\"text-align: initial;font-size: 1em\"><em>#1<\/em><\/strong><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">spends<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">5-10<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">minutes<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">exploring<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">with<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">participants<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">their<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">experience<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">in<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">doing<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">this<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">exercise,<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">and<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">say,<\/em><span style=\"text-align: initial;font-size: 1em\"> \u201cWhat was it like for you in doing this exercise?\u201d<\/span><em style=\"text-align: initial;font-size: 1em\">)<\/em>\r\n<h5 style=\"text-align: center\"><strong>Key Summary Points<\/strong><\/h5>\r\nMindfulness practices can be done anytime anywhere because all it takes is to pause, become intentionally aware of the present moment by noticing everything around us and within us without judgement. We can practice mindfulness when we brush our teeth, when we shower, when we walk, when we hug someone we care about, etc.\r\n\r\n<strong>Source:<\/strong>\r\n\r\nN\u0125<em>\u00e1<\/em>t H<em>\u1ea1<\/em>nh, T. (2008). <em>The<\/em> <em>miracle<\/em> <em>of<\/em> <em>mindfulness:<\/em> <em>a<\/em> <em>manual<\/em> <em>on<\/em> <em>meditation.<\/em> Rider.\r\n<h1 style=\"text-align: center\">Handout 1.6.1 \u2013 What is Mindfulness<\/h1>\r\n<h2 style=\"text-align: left\">WHAT IS MINDFULNESS1?<\/h2>\r\n<img src=\"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-content\/uploads\/sites\/377\/2023\/04\/Mindfulness-300x300.jpeg\" alt=\"\" width=\"300\" height=\"300\" class=\"size-medium wp-image-463 alignleft\" \/>\r\n\r\n&nbsp;\r\n<p style=\"text-align: justify\">\u201cPeace is present right here and now, in ourselves and in everything we do and see. Every breath we take, every step we take, can be filled with peace, joy, and serenity. The question is whether or not we are in touch with it. We need only to be awake, alive in the present moment.\u201d<\/p>\r\n<p style=\"text-align: right\">\u2014 Thich Nhat Hanh,<\/p>\r\n<p style=\"text-align: right\">Peace Is Every Step: The Path of Mindfulness in Everyday Life<\/p>\r\n\r\n<h4><\/h4>\r\n<h5><strong>Mindfulness in Western Countries<\/strong><\/h5>\r\n<ul>\r\n \t<li>Mindfulness is a practice that has existed across different cultures, especially in Asia, as a spiritual practice (not necessarily religious) for thousands of years.<\/li>\r\n \t<li>In Western societies, mindfulness has become popular since the 1970s when many westerners visited Asia to study mindfulness.<\/li>\r\n \t<li>Mindfulness is now adopted as a psychological intervention to address health challenges and promote health.<\/li>\r\n<\/ul>\r\n<h5><strong>Many Definitions Of Mindfulness<\/strong><\/h5>\r\n<ul>\r\n \t<li>Thich Nhat Hanh2,3,4, (2008): \u201cI define mindfulness as the practice of being fully present and alive, body and mind united. Mindfulness is the energy that helps us to know what is going on in the present moment\u2026 Mindfulness brings concentration. When we drink water mindfully, we concentrate on drinking. If we are concentrated, life is deep, and we have more joy and stability. We can drive mindfully, we can cut carrots mindfully, we can shower mindfully. When we do things this way, concentration grows. When concentration grows, we gain insight into our lives.\u201d<\/li>\r\n \t<li>Jon Kabat-Zinn (1994) defines mindfulness as \u201cpaying attention in a particular way: on purpose in the present moment, and non-judgmentally\u201d (Book-Wherever You Go There You Are, p. 4). Sources and References<\/li>\r\n<\/ul>\r\n<p class=\"import-Normal\" style=\"margin-left: 11pt\"><strong>Source:<\/strong><\/p>\r\n\r\n<ul>\r\n \t<li>Handout adopted from Wong, J. P.(2016). Acceptance and Commitment to Empowerment Workbook. Toronto, ON: Community Alliance for Accessible Treatment.<\/li>\r\n \t<li>Thich Nhat Hanh is a renowned Vietnamese Zen master, poet, and founder of the Engaged Buddhism movement. He was nominated by Martin Luther King, Jr. in 1967 for the Nobel Peace Prize in 1967 for his efforts in ending the Vietnamese War. Quote from his essay: Nhat Hanh, T. (2008).<\/li>\r\n \t<li>The moment is perfect. Lion\u2019s Roar: Buddhist\u2019s Wisdom of Our Time. Available: <a class=\"rId308\" href=\"http:\/\/www.lionsroar.com\/the-moment-is-perfect\/\">http:\/\/www.lionsroar.com\/the-moment-is-perfect\/<\/a><\/li>\r\n \t<li>N\u0125\u00e1tH<em>\u1ea1<\/em>nh, T. (2008). <em>The<\/em> <em>miracle<\/em> <em>of<\/em> <em>mindfulness:<\/em> <em>a<\/em> <em>manual<\/em> <em>on<\/em> <em>meditation<\/em>, Rider.<\/li>\r\n \t<li>Jon Kabat-Zinn is well known around the world for adopting and integrating Buddhist meditation into health care. He is Professor of Medicine Emeritus and creator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. Quote from his book: Kabat-Zinn, J. (1994). Wherever you go there you are. New York, NY: Hyerion Books<\/li>\r\n<\/ul>\r\n<\/div>","rendered":"<div class=\"1.6-mindfulness-practice:-grounding-exercise\">\n<p><strong>Learning Objectives:<\/strong><\/p>\n<ul>\n<li>To promote connection and group cohesion by means of a mindfulness exercise<\/li>\n<li>To support participants in focusing on the present moment<\/li>\n<li>To support participants in getting in touch with their values<\/li>\n<\/ul>\n<p><strong>Materials:<\/strong> A mindfulness bell, Handout 1.6.1 on mindfulness<\/p>\n<p><strong>Time<\/strong> <strong>Required: <\/strong>30 minutes (including introduction to Mindfulness)<\/p>\n<hr \/>\n<h2 style=\"text-align: center\"><span style=\"margin-left: 26pt\"><\/span><strong>Activities &amp; Instructions<\/strong><\/h2>\n<hr \/>\n<h5 class=\"import-Heading7\" style=\"text-align: center;margin-left: 42.25pt;margin-right: 48.2pt\"><strong>Instructions To Participants<\/strong><\/h5>\n<p class=\"import-Normal\"><em>Participants<\/em> <em>sit<\/em> <em>in<\/em> <em>a<\/em> <em>circle; co-facilitators<\/em> <em>sit<\/em> <em>across<\/em> <em>from<\/em> <em>each <\/em><em>other.<\/em><\/p>\n<p class=\"import-Normal\"><em>(<\/em><strong><em>Facilitator #1 <\/em><\/strong><em>introduces mindfulness, using the information from Handout 1.6.1.<\/em> <em>Invite the participants to recall<\/em> <em>that<\/em> <em>Being<\/em> <em>Present<\/em> <em>is<\/em> <em>one<\/em> <em>of<\/em> <em>the<\/em> <em>ACT<\/em> <em>processes,<\/em> <em>and<\/em> <em>mindfulness<\/em> <em>practice<\/em> <em>supports<\/em> <em>us<\/em> <em>to<\/em> <em>become<\/em> <em>at<\/em> <em>ease<\/em> <em>with<\/em> <em>being<\/em> <em>fully<\/em> <em>present in the moment.)<\/em><\/p>\n<p class=\"import-Normal\"><em>(<\/em><strong><em>Facilitator<\/em><\/strong> <strong><em>#2<\/em><\/strong> <em>invites<\/em> <em>participants<\/em> <em>to<\/em> <em>take<\/em> <em>part<\/em> <em>in<\/em> <em>a<\/em> <em>mindfulness<\/em> <em>grounding<\/em> <em>exercise<\/em> <em>by<\/em> <em>providing<\/em> <em>the<\/em> <em>instructions<\/em> <em>below<\/em> <em>in a gentle calming voice.)<\/em><\/p>\n<p class=\"import-Normal\"><strong>Facilitator #1 says,<\/strong><\/p>\n<ul>\n<li>\u201cNow we would like invite you to do a mindfulness exercise to bring us to the present and to become centred.\u201d<\/li>\n<li>\u201cSitting on your chair, find a comfortable position; keep your body upright and sit slightly away from the back of the chair to allow your energy to flow through your body.\u201d<\/li>\n<li>\u201cClose your eyes gently if you feel comfortable. If you do not feel comfortable, lower your gaze and find a point in front of you and focus there.\u201d<\/li>\n<li>\u201cRest your hands on your lap; keep your feet slightly apart and rest them firmly on the floor.\u201d<\/li>\n<li>\u201cNotice any tension in your body \u2013 take a few breaths in and let the tension go.\u201d<\/li>\n<li>\u201cNow notice the sensation of your body where it touches the chair.\u201d <em>(Pause<\/em> <em>15<\/em> <em>seconds)<\/em><\/li>\n<li>\u201cNow focus on your breathing. Breathing in, notice the sensation at your nostrils and in the small area above your upper lips, breathing out, notice the sensation in the same area.\u201d <em>(Pause 30 seconds)<\/em><\/li>\n<li>\u201cBreathing in, and breathing out \u2013 effortlessly \u2013 notice the sensation of your belly as you breathe in and out.\u201d<em style=\"text-align: initial;font-size: 1em\">(Pause<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">30<\/em><em style=\"text-align: initial;font-size: 1em\"> seconds)<\/em><\/li>\n<li>\u201cYou may notice other things that pull your attention away from your breath; it might be sounds or another sensation. For a moment, notice the sounds, inside or outside this room, just notice these sounds without being caught up in a story about what these sounds are about.\u201d <em>(Pause 30 seconds)<\/em><\/li>\n<li>\u201cIt could also be a sound of silence.\u201d <em>(Pause<\/em> <em>1<\/em><em> minute)<\/em><\/li>\n<li>\u201cNow, let go of the listening and return to your bodily sensations. Notice which sensation calls out to you; just notice these sensations in your body, pleasant or unpleasant, just notice them without judgment or rejection. Just notice them.\u201d <em>(Pause 1-2 minutes.)<\/em><\/li>\n<li>\u201cYou may notice thoughts coming in and out of your mind. Acknowledge them as thoughts \u2013 without judgment, just notice that \u2018Ah, I have a thought\u2019 and go back to noticing your breath \u2013 in and out &#8211; effortlessly. <em>(Pause 1-2<\/em> <em>minutes)<\/em><\/li>\n<li>\u201cNow, see if you can allow yourself to get in touch with your values. What is important to you about being here? What is the meaning to you about becoming an HIV champion, or a social justice advocator?\u201d <em>(Pause 1 minute)<\/em><\/li>\n<li>\u201cBreathing in \u2013 you are aware of the present; breathing out &#8211; you feel grounded.\u201d <em>(Pause<\/em> <em>10<\/em> <em>seconds)<\/em><\/li>\n<li>\u201cNow bring your focus back to this room <em>(pause<\/em> <em>10<\/em> <em>seconds)<\/em>; to the sounds <em>(pause<\/em> <em>10<\/em> <em>seconds)<\/em>; to the awareness of sitting in a circle with others in this room <em>(pause 10 seconds) <\/em>and that each of us are bringing with us our values, while sharing some collective values and goals.\u201d <em>(pause 10 seconds)<\/em><\/li>\n<li>\u201cAs in every sphere of your life, you are not on your own in isolation. See if you can get in contact with the part of yourself that is also inherently connected with others \u2013 your interdependent self. <em>(Pause<\/em> <em>10<\/em> <em>seconds)<\/em> When you feel ready, slowly open your eyes.\u201d<\/li>\n<\/ul>\n<p><em style=\"text-align: initial;font-size: 1em\">(<\/em><strong style=\"text-align: initial;font-size: 1em\"><em>Facilitator<\/em><\/strong><span style=\"text-align: initial;font-size: 1em\"> <\/span><strong style=\"text-align: initial;font-size: 1em\"><em>#1<\/em><\/strong><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">spends<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">5-10<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">minutes<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">exploring<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">with<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">participants<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">their<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">experience<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">in<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">doing<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">this<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">exercise,<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">and<\/em><span style=\"text-align: initial;font-size: 1em\"> <\/span><em style=\"text-align: initial;font-size: 1em\">say,<\/em><span style=\"text-align: initial;font-size: 1em\"> \u201cWhat was it like for you in doing this exercise?\u201d<\/span><em style=\"text-align: initial;font-size: 1em\">)<\/em><\/p>\n<h5 style=\"text-align: center\"><strong>Key Summary Points<\/strong><\/h5>\n<p>Mindfulness practices can be done anytime anywhere because all it takes is to pause, become intentionally aware of the present moment by noticing everything around us and within us without judgement. We can practice mindfulness when we brush our teeth, when we shower, when we walk, when we hug someone we care about, etc.<\/p>\n<p><strong>Source:<\/strong><\/p>\n<p>N\u0125<em>\u00e1<\/em>t H<em>\u1ea1<\/em>nh, T. (2008). <em>The<\/em> <em>miracle<\/em> <em>of<\/em> <em>mindfulness:<\/em> <em>a<\/em> <em>manual<\/em> <em>on<\/em> <em>meditation.<\/em> Rider.<\/p>\n<h1 style=\"text-align: center\">Handout 1.6.1 \u2013 What is Mindfulness<\/h1>\n<h2 style=\"text-align: left\">WHAT IS MINDFULNESS1?<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-content\/uploads\/sites\/377\/2023\/04\/Mindfulness-300x300.jpeg\" alt=\"\" width=\"300\" height=\"300\" class=\"size-medium wp-image-463 alignleft\" srcset=\"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-content\/uploads\/sites\/377\/2023\/04\/Mindfulness-300x300.jpeg 300w, https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-content\/uploads\/sites\/377\/2023\/04\/Mindfulness-1024x1024.jpeg 1024w, https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-content\/uploads\/sites\/377\/2023\/04\/Mindfulness-150x150.jpeg 150w, https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-content\/uploads\/sites\/377\/2023\/04\/Mindfulness-768x768.jpeg 768w, https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-content\/uploads\/sites\/377\/2023\/04\/Mindfulness-65x65.jpeg 65w, https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-content\/uploads\/sites\/377\/2023\/04\/Mindfulness-225x225.jpeg 225w, https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-content\/uploads\/sites\/377\/2023\/04\/Mindfulness-350x350.jpeg 350w, https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-content\/uploads\/sites\/377\/2023\/04\/Mindfulness.jpeg 1500w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify\">\u201cPeace is present right here and now, in ourselves and in everything we do and see. Every breath we take, every step we take, can be filled with peace, joy, and serenity. The question is whether or not we are in touch with it. We need only to be awake, alive in the present moment.\u201d<\/p>\n<p style=\"text-align: right\">\u2014 Thich Nhat Hanh,<\/p>\n<p style=\"text-align: right\">Peace Is Every Step: The Path of Mindfulness in Everyday Life<\/p>\n<h4><\/h4>\n<h5><strong>Mindfulness in Western Countries<\/strong><\/h5>\n<ul>\n<li>Mindfulness is a practice that has existed across different cultures, especially in Asia, as a spiritual practice (not necessarily religious) for thousands of years.<\/li>\n<li>In Western societies, mindfulness has become popular since the 1970s when many westerners visited Asia to study mindfulness.<\/li>\n<li>Mindfulness is now adopted as a psychological intervention to address health challenges and promote health.<\/li>\n<\/ul>\n<h5><strong>Many Definitions Of Mindfulness<\/strong><\/h5>\n<ul>\n<li>Thich Nhat Hanh2,3,4, (2008): \u201cI define mindfulness as the practice of being fully present and alive, body and mind united. Mindfulness is the energy that helps us to know what is going on in the present moment\u2026 Mindfulness brings concentration. When we drink water mindfully, we concentrate on drinking. If we are concentrated, life is deep, and we have more joy and stability. We can drive mindfully, we can cut carrots mindfully, we can shower mindfully. When we do things this way, concentration grows. When concentration grows, we gain insight into our lives.\u201d<\/li>\n<li>Jon Kabat-Zinn (1994) defines mindfulness as \u201cpaying attention in a particular way: on purpose in the present moment, and non-judgmentally\u201d (Book-Wherever You Go There You Are, p. 4). Sources and References<\/li>\n<\/ul>\n<p class=\"import-Normal\" style=\"margin-left: 11pt\"><strong>Source:<\/strong><\/p>\n<ul>\n<li>Handout adopted from Wong, J. P.(2016). Acceptance and Commitment to Empowerment Workbook. Toronto, ON: Community Alliance for Accessible Treatment.<\/li>\n<li>Thich Nhat Hanh is a renowned Vietnamese Zen master, poet, and founder of the Engaged Buddhism movement. He was nominated by Martin Luther King, Jr. in 1967 for the Nobel Peace Prize in 1967 for his efforts in ending the Vietnamese War. Quote from his essay: Nhat Hanh, T. (2008).<\/li>\n<li>The moment is perfect. Lion\u2019s Roar: Buddhist\u2019s Wisdom of Our Time. Available: <a class=\"rId308\" href=\"http:\/\/www.lionsroar.com\/the-moment-is-perfect\/\">http:\/\/www.lionsroar.com\/the-moment-is-perfect\/<\/a><\/li>\n<li>N\u0125\u00e1tH<em>\u1ea1<\/em>nh, T. (2008). <em>The<\/em> <em>miracle<\/em> <em>of<\/em> <em>mindfulness:<\/em> <em>a<\/em> <em>manual<\/em> <em>on<\/em> <em>meditation<\/em>, Rider.<\/li>\n<li>Jon Kabat-Zinn is well known around the world for adopting and integrating Buddhist meditation into health care. He is Professor of Medicine Emeritus and creator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. Quote from his book: Kabat-Zinn, J. (1994). Wherever you go there you are. New York, NY: Hyerion Books<\/li>\n<\/ul>\n<\/div>\n","protected":false},"author":486,"menu_order":6,"template":"","meta":{"pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-248","chapter","type-chapter","status-publish","hentry"],"part":208,"_links":{"self":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/pressbooks\/v2\/chapters\/248","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/wp\/v2\/users\/486"}],"version-history":[{"count":8,"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/pressbooks\/v2\/chapters\/248\/revisions"}],"predecessor-version":[{"id":727,"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/pressbooks\/v2\/chapters\/248\/revisions\/727"}],"part":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/pressbooks\/v2\/parts\/208"}],"metadata":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/pressbooks\/v2\/chapters\/248\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/wp\/v2\/media?parent=248"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/pressbooks\/v2\/chapter-type?post=248"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/wp\/v2\/contributor?post=248"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/wp\/v2\/license?post=248"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}