The Brain
The human brain was built from the inside . . .
Out
This system is our "rest, digest, restore" system
Parasympathetic System
The wish to alleviate another's suffering
Hyperarousal Zone involves these emotions:
-Anger, rage, panic, extreme anxiety, etc.
Name 1 mindfulness of breathing practice.
-Square Breathing
-4-7-8 Breathing
When we experience a stressor, our human brains go ________.
Off-line or we flip our lids
This system is our "fight, flight, freeze" system
Sympathetic Nervous System
Self-Compassion is . . .
Treating yourself like you would a good friend
Hypoarousal involves these emotions:
-Sadness, feeling low, feeling numb, exhaustion, etc.
Name a way you can use your sense of touch to feel calmer?
-Grounding exercise
-Mindfulness of walking
When our brains go off-line or we flip our lids, what brain are we using?
Our mammal brains
What is one health issue that we could face if we get "stuck" in sympathetic nervous system mode?
High blood pressure, heart problems, obesity, stroke, premature death, digestive problems
Self-compassion practices help us stay in which Zone?
The Zone of Resilience
What happens to your body when you're in hyperarousal zone?
-Breathing increases
-Heart rate goes up
-Muscles tense
-Feel hot
Name a mindfulness of sound exercise you can use.
-List for 3 sounds inside the room and outside the room.
-Listen for birds in nature.
-Ring a bell and listen to the bell until you can't hear it anymore.
What happens to our decision-making when our brains go off-line or we flip our lids?
We can no longer make rational decisions, think about cause and effect, or use our executive functioning skills.
What are 3 examples of things that you can do to bring about a parasympathetic nervous system response?
Mindfulness practices, self-compassion practice, take a break, do something pleasurable, coping thoughts
What is an example of something one could tell oneself to practice self-compassion and stay in the Resilient Zone?
-I'm not the only one going through this.
-I've dealt with similar issues like this before and have been okay.
-Mistakes are normal.
What happens to your body when you're in hypoarousal zone?
-Feel tired
-Feel slow moving
-Brain feels foggy
-Being curious about the object
-Thinking about the texture, temperature, and taste of the object
-Taking your time
-Thinking about how your body responds to the object
What is one sophisticated skill that our brains can do that mammals can't do?
All of the executive functioning skills, think about cause and effect, engaging in complex planning tasks, etc.
What zone would someone be in if their sympathetic nervous systems were activated?
Hyperarousal Zone
What happens when we beat ourselves up for having made a mistake or done something unexpected?
-It makes it harder to stay in the Resilient Zone.
-It doesn't help to make the situation better.
-Makes us feel worse about our situation.
-You're able to feel all your emotions
-Your emotions don't take over and control you
-You are able to still use your human brain to reason and make sense of what is happening.
Mindfulness is paying attention ___________, in the present ___________, without _____________ .
1) Paying attention ON-PURPOSE
2) in the present MOMENT
3) without JUDGEMENT