Becoming Mindful, Not Mind Full

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Hello everyone and welcome to today's presentation. My name is Jennifer young blood, and I, one of the health educators here on the Optima team.

I'm proud to be able to present to you today, becoming mindful, not mind full so without further ado, let's go ahead and get started.

What is mindfulness anyway I know we've probably heard a lot about this term over the past few months as we've all transition to working from home, or maybe just our lives transitioning in general. We've heard a lot about mental health.

Well, being. Mindfulness. So today's presentation is a perfect fit for the, the situation that we are all currently living. So, what is mindfulness? Exactly.

Mindfulness is awareness that arises through paying attention on purpose in the present moment non judgementally mindfulness practices. Really rooted in the eastern meditation practices.

However, a gentleman named John kebabs Zen is also internationally known for his work and mindfulness as a scientist writer and meditation teacher, and he is credited for bringing mindfulness into the mainstream of Medicine in society here in the United States.

So having said that, I thought I'd put a little emphasis on this quote, and we want to highlight paying attention on purpose in the present moment, non judgementally.

So, if we can focus on those three or four phrases there That'll help be more familiar with what mindfulness is. So, again, paying attention on purpose in the present moment non judgementally.

I want you to take a look at this nice boom box for some of you. You may not know what this is and for others you may be looking at it and chuckling. Like, I just did this kind of brings back the eighties. Maybe. Right.

Everyone had a boombox with the radio, the recorder, the tape deck we had the cassette tapes and the reason I brought this picture up is I wanted to think about mindfulness a little bit different and give you maybe a better way to understand it or a better way to look at how mindfulness works.

So think about this boom box and also think about your brain and your brain is this all boombox and thoughts or memories and the songs we had taped or recorded because remember on the boondock days.

We had to we had to record our music. We couldn't just download it. We had to set our tape just right and push record and wait for the song to go through to listen to it.

So, our brains function very similar to that. So, if you think about it, we can go back to a previous song.

So once would be recorded a song on the tape, has said we can rewind and go back to a previous song, or we can also fast forward and move to the song. We want to hear next versus the one that's playing.

So if we stop for a minute and think about our brains in that capacity.

We can also think about things that have happened in the past, you know, past memories, whether good or bad, or we can look for future memories, you know, a vacation coming up, you know, time with family is coming up.

So we can not only think about old memories we can also think ahead about future memories that we are planning to make. So, just like the boom box in that sense.

So, mindfulness is gonna be that moment when we hit play, it's not gonna be where we refined or when we're thinking ahead. Mindfulness is gonna be at that particular moment.

We're gonna hit play and we're gonna enjoy whatever song is currently on. We're gonna enjoy that. Beat the rhythm, the words, the instruments, all the things at that particular moment. Okay.

So, during that time, we're gonna notice what's happening inside your mind and in your body.

Take, for instance, you're getting ready to do your taxes and your stomach starts to hurt because you're anticipating maybe happened to pay your taxes.

So our mind in our body work a, like, in that manner, or, you know, you get nervous or excited about something, you're going on a date and your stomach hurts. Your palms get sweaty whatever the case might be whatever's going on.

Mentally can sometimes affect us physically.

And it also means being aware of what's happening around you driving to work, you see flowers, you see playground, you see the trees blowing, you know, you notice all sorts of things on your right to work.

So, just being aware of what's happening around, you.

When you're being mindful, the key is not to label or judge what's happening your feelings aren't necessarily good or bad in that moment. They just are in that way.

Mindfulness is about observe you with a little distance instead of reacting emotionally.

And I know we've all done that before we've all reacted emotionally, whether we want to admit it or not, we have done it and then maybe sometimes we regret it later. So we really want to try to avoid reacting emotionally.

And then the last one is here is distancing versus reacting emotionally. So, take some time and observe mindfulness is about observing you notice your life with a little distance instead of reacting emotionally.

So, if something's going on, give yourself time to distance and think about the situation before you react.

And again, I just have them all listed here altogether. Notice what's happening inside your mind and in your body, being aware of what's happening around, you know, labeling or judging and distancing versus reacting emotionally.

Auto pilot look at this fantastic graphic here. You're in the car auto pilot. How many times have we all said me and it wouldn't it be nice if I could just get in the car and turn on my auto pilot.

And I wouldn't have to think about where I was going, or I wouldn't have to drive worry about traffic. I can just put my car on auto pilot. Doesn't that sound amazing?

However, the opposite of mindfulness is actually on autopilot, and a lot of times we live on autopilot this is when we do things without any thought or consideration you're on autopilot.

For instance, when you back out of your driveway and had to work on a Saturday, when you meant to go to the park, you're used to going to work everyday that on a Saturday morning you drove to work.

Because that's what you normally do, you were on auto pilot in the mornings, for instance, I work on autopilot, you know, I, I get up have a cup of coffee shower, you know, makeup brush your teeth, get dressed and leave.

The house is sometimes if I do things out of order out of that auto pilot mode, I will tend to forget things. So, in that sense auto pilot's a good thing.

However, when we're on autopilot consistently all the time, we're not really taking those moments to observe. And be nonjudgmental, and just enjoy the world around us.

Single tasking. What's that? For goodness sakes. We've always heard. Are you a multi task or can you multi task? We hear in interviews. Our employers want us to multitask. We have to be able to do, you know, a million things at once.

However, with mindfulness, we really want you to single task. You can focus on the present anytime anywhere in your car standing in a line or at work and I want you to try to single task. That's one thing.

Excuse me that's doing one thing at a time. And giving it your full attention, it can be on something as common as lost in your teeth or eating an Apple.

Lost in your teeth might be something that you normally do on autopilot. So you do it and you don't even remember doing it or realized that you're doing it. So take a minute floss your teeth and notice things about. Glossing your teeth. How do your teeth feel as you're floss into your teeth?

Still better? Do you do you see that? It's improving your overall? You know, dental health those kind of things eating an Apple. Sometimes we pack an Apple for a snack in the afternoon for our lunch and we're so consumed with work activities.

We will just scarf down that Apple and not really enjoy the Apple. We don't really think about where the Apple came from, you know is it sweet? Is it sour?

Is it crunchy as a starting to get a little too ripe all those things about the Apple that we probably don't really notice and that we just take for granted on autopilot so sync tech is a good thing so try to single task.

You know, here in there, and once you put it into play and use it more, it'll become more automatic.

Be mindful, just wanted to do a little mindful exercise here and just to give you an example of what a mindful exercise might consist of typically, in an exercise step one, you'd become aware of your experience.

Right now, what sensations in the body do you feel scan your body starting at the tips of your toes to the top of your head, you may sense tightness or tension in areas of the body, or noticed your stomach rumbling because it's close to lunch time.

You made that you still chilly or warm maybe you feel tired. What thoughts are going through your mind try to acknowledge the nature or content of thoughts without getting caught up in them.

For example, if you were thinking about an upcoming meeting or an appointment, what feelings are present, how are you feeling?

Are you feeling nervous, excited worried you don't really need to do anything about them just recognize that you do feel worried, anxious, frustrated, et cetera step number two narrow your attention to the breath focus on the physical sensations of breathing, for example, feel the breath and the abdomen as it expands and releases, follow the breath all the way in, nd all the way out using the breath to anchor yourselves in the present moment, step, three expands awareness, let your attention expand to become aware of the body as a whole sitting standing and breathing.

From the crowd of the head to the soles of the feet feel where the body needs to chair and floor and then expand out even further to include the temperature of the room and the space around you. What sounds do you hear?

What do you see what's the temperature? Like are you cold? Are you warm? Are you just perfect? Just be aware of all of those things.

So, that's just a little example of a mindful exercise that you practice at any given throughout the day, and just take a few minutes and just be aware of the things that are going on next.

I thought it would be nice to provide another small example of a mindful exercise. I'm gonna have you watch just a few bits of this clip. There. There isn't any audio.

It's just all a video, just visual, but I want you to picture yourselves in this video.

And imagine what you would see other than what's on the video, what you might hear what you might feel just the sensations or feelings that go along. If you were standing in this mode.

Here we go.

Okay, so you guys get the general idea if you were standing there in that video and the water is coming up at you, how you might feel to me it sounds very relaxing. I would be standing there.

You can hear the waves, you know, coming up towards you. The sun is shining. It would probably be a relaxing moment for me. And you just feel so many sensations, just standing there with the sound of the water slashing off of the rock and this sunshine is out.

Maybe there's a cool breeze. All of those things wouldn't let you enjoy that moment and you could be mindful in that moment.

So, we've talked about what mindfulness is. Let's talk a little bit about why we practice mindfulness.

Being mindful helps you notice when you're on autopilot that lets you change what you're doing in the moment, rather than regretting it later let's say you find yourself eating a bag of chips in front of the TV, your evening pattern being mindful can help you break free from the autopilot trends and take a moment to make a different choice.

You could trade the chips for carrots and decide to skip TV and take a walk around the block. Mindfulness can keep you in touch with your goals and hopes focusing on the moment.

It keeps you from reacting quickly and doing what you're usually do without even thinking about it, like, feeling stressed and grabbing a king size. Candy bar. We all get a normal routines in the evening.

So we might come home from work and, you know, and wind.

We grab those bag of chips or that candy bar that was in the refrigerator and we sit down and we just eat and we de stressed or we turn the news on or whatever the case might be.

So being mindful means taking that opportunity to make a better choice, to really think about what it is that you're doing at that time. And so a lot of those things that I just mentioned are, you know, when we're in autopilot mode.

So, we really have to make a conscious effort to practice mindful in those mindful moments.

Mindfulness, meditation is increasingly included in treatment of both mental and physical health conditions, and is frequently mentioned in the news media on the Internet and in health, new circles.

Like I said, in the beginning of the presentation, I'm sure you have all heard about mindfulness along with well, being mental health, you know, being mentally healthy.

All of those things really are triggered and, you know, accentuated on the news and just everyday talk in healthcare nowadays. Spending too much time planning and problem solving and daydreaming are thinking negative.

Random thoughts can be training for us.

It can also make you more likely to experience stress, anxiety and symptoms of depression practicing mindfulness exercises can help you direct your attention away from this kind of thinking and engage with the world around you.

And I know with with the appearance of covet over the last several months, probably many of us have been anxious or nervous, or scared one about our place of employment. Well, we have a job, you know am I gonna get unemployment?

Can I pay my bills? Are we going to, you know, are we going to catch covet or be exposed to cobit? So there's been an array of emotions that have come to all of us over the past several months.

So these would be great times to begin to practice mindfulness.

And I had a question, some have wondered how often we should do. Mindfulness. There's really no set recommendation for how often we should do these mindful exercises.

But I would just as a general reference, I would recommend just doing it when you think about it or, you know, doing it. Maybe twice a day, starting out, set your clock, or your alarm on your smartphone and say, okay, once every morning at ten o'clock.

And once every day at maybe two o'clock, I'm gonna take a few moments and just, you know, engage myself into a mindfulness exercise. And I think the more that you do these exercises, they're gonna be more beneficial and you're gonna want to do them more.

And then, you know, before long there'll be more natural. And that's something that you have to remind yourself to do.

Mindfulness helps you shift out of auto pilot, so you don't miss moments. You regret let's talk about this in terms of our health.

How many times have you've been sitting around the table after a family meal talking to one another and you go in for a second serving of something and you didn't even notice you were hungry.

But, health isn't the only benefit of being or practicing. Mindfulness it's being engaged and what's going on around you and that will probably leave you feeling more satisfied and better equipped to cope the not so fun things in life.

There's also a long list of help benefits as you see here, which makes a lot of sense stress reduction.

It improves our overall physical health lowers our blood pressure eases that chronic pain AIDS and chronic disease management and improves are sleep, consider the practicing mindfulness or more, simply just placing your attention on one thing. At a time.

We'll make your decisions and actions more intentional as I mentioned before the more we practice, you know, our mindfulness will become more intentional.

So here, we finally see the whole, the whole picture for physical health, and now we can also see improved mental health.

Not only just mindfulness help our physical health that does improve our mental health that reduce stress reduces depression anxiety and believe it or not. It actually improves our attention as we stop and focus on the things around us.

And there are many benefits to the mental health portion of mindfulness. Probably too many to mention here. But most of these benefits have been supported through clinical trials and have shown mindfulness to be a very effective tool.

This I'm sorry, this list is it certainly including every health benefit associated with mindfulness. I was also able to.

To see that mindfulness help with the few diseases, like irritable, bowel syndrome crohn's disease. M. S, preempt cardiac patients were all a common search results when looking up mindfulness and mindfulness benefits.

I even found some interesting articles about how certain units within different branches of the military are starting to encompass mindful meditation into their training.

Another thing I noticed was stress almost every document that I was able to locate in my research mentioned stress reduction, or some sort of depression or anxiety release and we also see those on our list.

Many of these conditions might be a part of stress. Maybe our blood pressure is higher because of the stress maybe we're not able to sleep because we're more stressed.

So, a lot of these physical components as well as mental components could derive from the stress.

With that being said, I thought I'd be beneficial to look at a stress situation and consider how much of an impact it does have on this.

Okay, so in order for us to understand the stress component here, we first have to talk about a medical term. Some of you may have heard it. Some of you may not it's called homeostasis.

Homeostasis is the body's ability to find an equilibrium to find balance. An example would be body temperature, we sweat to cool down and we sugar to warm up. Okay when we're tired, we go to sleep.

Okay. So, homeostasis is when our body is basically calm. Cool and collective or in a healthy state. We do not have a fever. We are not ill. we do not have a cold. Our blood sugar is normal. Our blood pressures. Normal.

Everything is normal. We're not feeling any stress or anxiety. It's just a really good day. And everything is normal. That would be considered homeostasis stressors. That we encounter in our life.

Whether they're internal or external could be thoughts and feelings or events. Anything. That would happen. That can take you out of that homeostatic balance.

And that's where stress comes in, and we're going to talk about an example of how our body works during these stressful situations.

So, take a look here you can only imagine what has gone on in this picture. But you can probably think of a time when you've been in this situation, where you've been faced with something writing.

You've been on a walk on a nice day, trying to get your exercise, enjoy the fresh air and you encounter a vicious, angry dog, and he begins to bark and maybe chase you and for an instant you panic and just think about all the things that you might feel during that incident.

Okay. You're scared, you're nervous. You know, you're thinking gosh, do I run? Do I do I just stand still do I not act scared? You know what do I, what am I doing this situation?

But in the meantime, or heart rate is elevated, you know, we're filling shaky, we're filling that adrenaline rush.

We fill in that fear and all of those things are throwing our body out of homeostatic balance and what we call this type of response.

That our body has to some, sort of impending danger is the fight or flight response and it plays a huge role.

And how we deal with stress and danger in our environment, essentially, the response prepares the body to either fight or fully the threat. It also is important to note that the response can be triggered due to both real and imaginary threats.

In response to a acute stress, the body sympathetic nervous system is activated and suddenly release its hormones one of those hormones being adrenaline, which we all feel and this results in an increase in our heart rate blood pressure in breathing rate.

So you'll notice that after a situation, like this occurs, you know, you find yourself breathing very rapidly, or you could probably feel your heart beating you just feel very excited. Maybe a little bit of anxiety.

All those things are due to the release hormones, because our body is preparing us to to either fleet or fight.

So,in our example, the dog is in fight mode and the lady is in flight mode, a mechanism that evolves with the intent to survive to react quickly in a life threatening situation, not to get into too much, you know, physiology, medical terms.

But there's really a cascade of different, perfectly developed and sequence string of hormones that makes all of this take place distresses what allows the body to return to homeostatic balance.

So, after this incident, when your heart rate is up, reading rate is up, you might be hot, sweaty, anxious, scared all of those things once the thread is gone.

So, one's either someone can get you out of that situation that dog leads or whatever the case might be. It takes about twenty to sixty minutes for your body to fully return to. It's Pre arousal state.

And it's fascinating about humans is that we turn on this response for a lot of things, right? Fear anxiety maybe not to this extent.

But even if we're nervous about a meeting, or speaking in front of our peers, you know, the fight or flight can happen in a smaller scale then, you know, a fear situation. But just think about all the times that maybe our body is out of homeostatic balance. Just from stress or worry.

And then, I thought, I would leave this leave this part here with a stressful situation. Can anyone relate to this?

This is how probably most of us feel at the end of the day,or the end of a week,just all of the things that are going on through our minds,you know,twenty four,seven traffic bills family,how we stressed about things that we,I'm not sure,how we're going to handle,or what we're gonna do in the future.

How we gonna pay our bills. Payday can't come soon enough. I need to pay for basketball camp.

How am I going to get from a, to B,

just all of these things can go on in our minds on a day to day basis over the years researches have learned not only how, and why these reactions occur have also gained insight into the longterm effects.Chronic stress can have on our physical and mental health overtime repeated activation of the stress response does take a toll on the body research suggest that chronic stress contributes to high blood pressure, promotes the formation of artery clogging deposits and causes brain changes.

That may contribute to anxiety depression addiction so on or preliminary research suggest that chronic stress may also to contribute to obesity,both through direct mechanisms,causing you to eat more or indirect mechanisms where you're decreasing your sleep and exercise.

So, not practicing mindfulness and being mindful.

Well, of everything can really take a toll on our bodies both mentally and physically.

So, now we've talked about what mindfulness is and why we should practice it. Let's talk a little bit about how to practice. Mindfulness.

Basically, there are two categories that we're gonna use when we talk about how to practice mindfulness, structured and non structured.

So, in the structure, we first have body scan meditation.

You wanna lie on your back with your legs extended in the arms at your side, your palm spacing up focus your attention slowly,and deliberately on each part of your body in order from toe to head or head to toe be aware of any sensations emotions or thoughts associated with each part of your body.

And then if we're gonna sitting meditation, which is the second category there,you wanna sit comfortably with your back straight slide on the floor enhance,

in your lap reading through your nose you want to focus on you're breathing moving in and out of your body.

If physical sensations or thoughts, interrupt your meditation note, the experience, and then return your focus to your breath or you're breathing and then walking meditation,which is third here on our list, find a quiet place, ten to twenty feet in length and begin to walk slowly focus on the experience of walking being aware of the sensations of standing in the subtle movements that keep your balance reached the end of your path, turn it continue walking maintaining awareness of your sensations.

So, in this situation, on any of these categories here under structured, you could really incorporate all the all the components of mindfulness you could be aware nonjudgmental, you know,n ot reacting emotionally.

You could be distancing yourself. So all of those ideas would play a huge role in this mindfulness exercise. So that pretty much sums up our structured practice of mindfulness. Let's talk a little bit about our non structured.

We're gonna use all of our senses again, focus on our breathing, allow judge with without a motion and just so we could get a more general idea or a more specific idea. I should say about how this might work.

I have a few examples about mindful eating. I know we focused a lot on stress. I thought I would do one example here that might help about some ways. We could change up our, our eating habits.

So, let's walk through one example that I've mentioned how to use the non structure techniques. The day is flying by you're running from meeting to meeting and you need to review. Perhaps you choose your meal poorly and you regret it later. We've all done that. You're starving.

You run through the drive through you grab a big Mac or fillet of this, or whatever, and you scarf down your meal and later you're thinking to yourself. Oh, my goodness. Why did I just do that? I know better.

You know, I feel horrible now that I've eaten that, but have you ever scarfed down that meal and not even remembered eating it? I'm sure we've all done that as well.

Mindful eating would include chewing slowly saving the smell, the taste and the sensation of food helps us achieve well being and brings to the surface the rich abundance of life available to us. In every moment.

I had someone get me an example of mindfulness and I thought it was a great example. She said that so many people are planning guarding gardens and doing their own, you know, growing their own vegetables, their own fruits. They're just being more farm to table.

If you will, and she said, she was noticing that, you know, to go grab it tomato and cut it up for dinner.

It was just amazing how, when you grew up from your own garden, that you noticed a lot of different things, as you noticed more about color and the taste and how much better at taste then.

You know, a greenhouse tomato and just all the different things that might come along with the vegetables or the things that you're growing on your own. Those will be situations of mindfulness and things that we don't think about.

Typically, we would run to the grocery and grab a tomato, you know, bring it home, chop it up and never think about, you know, where that tomato come from. So, keep keep those little things in mind.

Everyone has reasons for not eating mindfully that, like, I mentioned, you're on the run, your million errands are trying to get from a, to B, with little time. So I completely get it. I think most of us live in that world.

And here are some reasons that we don't necessarily eight mindful, but we could, if we use these non structure techniques, but I only have fifteen minutes to eat when we eat mindfully.

And with awareness, we choose foods that we not only like but those that are also good for our health and our well being in other words, the saving your food as well worth a few extra minutes and you can do it.

No matter how much time you have, have you guys ever heard the saying or maybe you felt like, when someone else makes you meal, it seems to taste better then when you make it I think it all comes without appreciation of.

You notice the taste more when someone else makes your meal or are you appreciate it more? Then if you've just thrown together, something of your own.

I also think that, you know, meal planning and getting your lunch is ready in the evening makes you enjoy them better the next day, and also allows for you to make better choices when you're choosing your meals or eating on the run. If you do have those neals available.

But I'm starving you say hunger pains can be relentless for that reason people center themselves with a few deep breath before eating you want to eat slowly so that you can really enjoy your food and get the food connection if we're so hungry and so rush that we're just starting down a meal.

Okay. We don't really enjoy it. We don't have that connection and then it could cause us to overeat later because we didn't really enjoy what we were eating.

But when I'm creating something, I can't control myself. We've all been there, the mindless potato chip binge, the ice cream binge. Okay.

We're really beginning to learn more from neuroscience that eating the wrong foods like foods that are high and sugar and fat make overpower the pleasure.

Sinners in our brain that causes to eat more and more despite the fact that we're full mindful eating helps us consider the impact of our food choices before we make them.

So, if we sit down with that bag of chips or that, you know, bullet ice cream, we're not really focusing on what we're eating. We're just binge eating if you will.

And so we'll just eat and eat and eat until the ice cream is gone or we've, you know, before we know what we've eaten the whole bag of potato chips. So mindful eating would be, you know.

Making better choices and being aware of what you're eating and that would limit the amount that you're eating and you're not gonna be triggering those centers in the brain that want us to continue to eat the wrong foods.

I just can't unplug when I eat because of work.

I'm always stress and thinking about things I have to do at work mindful eating is going to encourage us to eat with other people instead of eating along with the TV and our smart phones doing that allows us to be fully present with one another and gives a better sense of another state of be when it comes to colleagues a shared meal may take us further than a fast email reply, the meal times or chaotic in my house by being fully immersed in the present moment eating slowly and engaging all of our senses.

We get more pleasure from the site, the form, the texture, the sound and aroma as well as the taste of the food that we're eating a com at your table.

Well, motto mindful eating to your children to just because everyone else is starting their food. Down doesn't mean that you have to, but I like to eat dinner in front of the TV.

The children might say it's impossible to fully immerse one cell in a dining experience. When you're watching TV.

Sitting at the table, however, can set the stage for a mindful meal. So make your dining space a supportive one attractive placements a flower on the table. All these things can suddenly transform the environment.

When we eat together with others, we acknowledge our bodily needs and also establish some sort of community with them or our family.

Our friends, I had a friend tell me that she despises the fact that families don't really eat at the table much anymore.

You know, every night her kids would be in front of the TV, and her husband and the Dan, and so they decided to rejoin their family dining and to make it special and, you know, include the children.

They have a special plates and so every night someone else gets the special plate. And so if they have the special plate that evening, they get to basically lead the conversation and talk about whatever topic they want that evening.

And this allows all of them to have their community time and bond, but in doing. So they're able to enjoy their time and they're not rping down their food and hurry. And they're not watching TV while they're eating.

They're just really enjoying what they're eating and having that community time. So I thought that was a great idea that I wanted to share.

Optima all the employees are trained in and we utilize the star method, but it's a great method.

Also, just for checking yourself or how to practice. Mindfulness. nstar you're gonna pause for one to two seconds consider your action concentrate and carry out the task and then review to make sure you got it right?

And stop is gonna be the most important step. Can I've made a little tip here it gives your brain a chance to catch up with what your hands are getting ready to do.

So think about this in a clinical or a medical situation, if you're about to give medications or, you know, perform a procedure on a patient, you want to pause.

Focus on the attention, consider the action you're about, to take concentrate carry out the task and then check to make sure that everything was done correctly and you got the correct results.

So this is just pretty much a prime example of how we should stop and check ourselves and really think about things before we do then the star,

the whole concept with star was developed in the nineteen seventies in California in a school system it was designed to help prevent school children from acting impulsively,

kids were coach to stop and think about the consequences before eating to professional groups have been adopted star aircraft pilots in nuclear power operators.

These are professions where are pressing the wrong button without thinking acting, impulsively can result in a very bad consequent very quickly. These industries developed simulators to help people use the star technique.

You have actually a good simulator in all of our hospitals. It's called the candy machine. People put their money in the machine point to the candy bar. They want point to the letter and the number for the slot, and rightly for pushing that final number.

They will pause for a second to ensure they've got it. Right? Because we all know that we pushed the incorrect button at some point and we received a candy bar that we didn't like. So that's a great example of.

Using that self check using that star method at the best times, to use star, or when going from thought to action say, for instance, when you're identifying a patient or identifying a task entering that data into a device, or a computer,and then documenting the process, the thought or the value connecting tubes or connecting leads on a patient and anytime before taking any sort of action with the patient or a coworker.

So that's the concept that optimate uses as the star method. It's used all over the world and it's a great system to check yourself.

And that pretty much concludes our presentation for today on how to practice mindfulness. And more importantly how to be mindful and not. Mine. Cool. Okay.

So remember all the, all the points that we talked about today and what mindfulness is, why we should practice it and how we should practice it. I just wanted to leave you here with the optimum homepage.

All of the presentations that we do are recorded, and they live there on the homepage and so I would check for upcoming presentations. You know, every month There'll be listed there.

If you're not able to join us live and you wanna watch the recordings, they can all be found there. There is also a great deal of information on Optimus homepage. If you click under members.

And then, I believe here under prevention and wellness, there's all sorts of things available to you or resources available to you. And I did see this one that I just pulled up about yoga and meditation yoga is a great mindful.

Mindfulness tool. A lot of people are really get into yoga meditation, healthy, heart, yoga. So I just pulled this up for a quick example to let, you know, where you could find some more resources on. Mindfulness. So, thank you for.

Joining me today, this concludes our presentation hope you all enjoy your evening.