Folien der Lehrveranstaltung Gesundheitspsychologie an der Sigmund Freud Universität im Wintersemester 2014, Lehrveranstaltungsleiter Mag. Dr. Mario Lehenbauer-Baum

1. Mindfulness
Hampel Denise, Henle Sophia, Kusuma Sarinah,
Sawyer Adam, Zwinz Paul

2. Überblick
 Definition & Erläuterung
 Das Schokoladen-Experiment
 Anwendungsbereich
Coaching
 Coaching vs.Mindfulness
 Anwendungsbereich Schule
 Wirkung & Belegbare pos.
Aspekte
 Presence und Practices
 The Body Scan
 Being & Doing
 Letting go
 Three Types of Affect
Regulation System
 Diskussion

3. Definition & Erläuterung
 Was ist Mindfulness?
Mindfulness vs. Mindlessness
 Mindfulness und Attribution / Evaluierung

4. Definition & Erläuterung
“True compassion is not just an emotional response but a
firm commitment founded on reason. Therefore, a truly
compassionate attitude towards others does not change
even if they behave negatively“ (Dalai Lama)
Mindfulness und Mitgefühl
Mindfulness und Resonanz

5. Mindfulness
Das Schokoladen-Experiment

6. Anwendungsbereich Coaching
 Was ist Coaching?
„Coaching enables people to tap into their own wisdom to
help them achieve their goals, improve their performance,
gain clarity, become more self-aware and aware of others,
and to develop self-responsibility. It is a developmental
dialogue typically involving the coach asking the client
skilful questions” (Hall, 2013, S17).

7. Unterschiede & Ähnlichkeiten
Mindfulness und Coaching
– passen die beiden überhaupt zusammen?
 Was sind die Unterschiede und Ähnlichkeiten zw.
Mindfulness und Coaching?

8. Unterschiede
Mindfulness Coaching
Attending to the present moment Future-focussed
Non-striving / letting go Striving
Non-goal oriented Goal-focussed
Being Doing
Accepting what is Trying to change what is
Non-attachment Attachement e.g. to goal
Lots of silence Lots of words
Solitary (not always) Involves two or more people (apart
from self-coaching)
Sense of one-ness Often focuses on individual‘s agenda
(but should consider system)

9. Ähnlichkeiten

10. Anwendungsbereich Schule
 Das ‘MindUp‘ Projekt unterstützt von der Hawn Foundation
 Mindfulness Aktivitäten mit Kindern und Jugendlichen – warum?
 Baseline Test – Pupil Attitudes to Self and School (PASS)
 Halbzeitbewertung:
- „It helps me concentrate“ (Pupil aged 7)
- „I can calm down better after recess“ (Pupil aged 11)
- „It makes me sleepy“ (Pupil aged 5)
- „I like learning about the brain“ (Pupil aged 12)

11. Anwendungsbereich Schule
https://www.youtube.com/watch?v=tAo_ZSmjLJ4

12. Wirkung
“Flow with whatever may happen and let your mind be
free. Stay centred by accepting whatever you are doing.
This is the ultimate.“ (Chuang Tsu (399-295 BC),
Philosopher)

13. Wirkung
Wie können wir was ändern?
 Neurowissenschaften: Jeder
kann sein Gehirn neu vernetzen und neue neuronale
Verbindungen konstruieren
 Neuroplastizität: Gehirn
kann sich selbst neu organisieren und selbst neue
neuronale Verbindungen konstruieren

14. Wirkung
Meditation
 Hohe Gammaaktivität -> Zeichen für hohe Konzentration und
Schwingungen durch verschiedene Teile des Cortex
 Dr. Nataraja: Synchronität von Gammawellen & Gehirnzellen
-> hohes Bewusstseinslevel & hohe Geistestätigkeit
 Experiment Davdison & Lutz

16. Wirkung
Meditation
 Dr. Nataraja: “whole brain integration“
- Ziel: beide Gehirnhälften nutzen & flexibel sein
- “awakened state of mind“ erreicht durch lange &
regelmäßige Meditation

17. Wirkung
bei Meditation

19. Belegbare positive Aspekte

20. Belegbare positive Aspekte

21. Belegbare positive Aspekte

22. “presence“ - Definition
 “the ability to be fully conscious and create a
spontaneous relationship with the client, employing a
style which is open, flexible and confident.“ (The
International Coach Federation, ICF 2010)
 “a state of awareness, in the moment, characterized by
the felt experience of timeliness, connectedness, and a
larger truth.“ (Silsbee, 2010a)

23. Presence
“presence is the magic ingredient in coaching“
presence im Coaching: praktisches Bsp. aus Setting
- stärkt Coach-Klienten-Beziehung
- Verbundenheit & Vertrauen
- Offenheit (Coach - Klient)

25. Presence & Mindfulness
“mindfulness is a route to presence“
 ‘presence‘ ist mit Hilfe von ‘mindfulness‘ erlernbar
 mindfulness im Coaching

26. Mindfulness practices
1) Setting your intent
 Why should I practice?
 What do I hope to get out of it?
 What is the price I pay for not doing it? What do I stand to
lose?
 What are the realistic expectations around my practice?

27. Mindfulness practices
2) The practices
 verschiedene Meditationsübungen
 Bücher, CDs, DVDs
 ‘group meditation class‘
3) Your approach
 Neugier, Mitgefühl, nicht-wertend, Ort der Stille & des Friedens

28. Mindfulness practices
4) Reflection
 Did I find it easy to stay with the practice?
 Was it easy to remain curious?
 What was getting in the way when I wasn‘t able to be curious?
 Was I able to bring my mind back? Without beating myself up?
 What happened when I brought my mind back?
 Did I notice anything unexpected?
 What was I feeling? Sad, bored, happy, restless, relaxed, scared, angry, panicky?
 Did I find myself interpreting or was I able to just notice?

29. The Body Scan

30. Being & Doing
“Be yourself. Life is precious as it is. There is no need to
run, strive, search or struggle. Just be.“
(Thich Nhat Hanh, Zen Monk)

31. Bedeutungen
 Coaching —> „machen“, ein Ziel erreichen, streben nach
besserem / neuem, Fokus ist d. Zukunft
 Mindfulness —> „sein“, im Augenblick leben, Akzeptanz
 „being and doing“ : „We would rather be doing something,
whatever it is, than doing nothing“ (Ruby Wax, 2014).
 „mindlessly“ - unachtsam, unbekümmert, unbeachtet
 „If I were mindful, nothing would happen, not in the real world
where I need to get things done“ (Tim Malnick).

32. Doing vs. Being?
 „dualistic thinking“ -> richtig vs. falsch, gut vs. böse, Ich vs.
Du, schwarz vs. weiß, erfolgreich vs. nicht erfolgreich,...
 „Splitting is the main reason why things can go wrong in our
relationship with ourselves, each other and the planet as a
whole. The mind loves to split“ (Kowalski, 2011).
 „mindfulness“ —> offers balance to the „doing“?
 „Action is the way we get to experience ourselves“ (Langer,
2005).
 Meditation —> alternativer Weg um dem Alltagsstress zu
entfliehen; um zu „sein“

33. Letting go
 „letting go means just what it says... It is a conscious
decision to release with full acceptance into the stream
of present moments as they are unfolding. To let go
means to give up coercing, resisting, or struggling, in
exchange for something more powerful and wholesome
which comes out of allowing things to be as they are“
(Kabat-Zinn, 1994).
 „loslassen“ = wichtig im coaching
 1. Schritt = Absicht haben „loszulassen“
 2. Schritt = über momentane Situation klar werden, vor
dem „loslassen“

35. Letting go

36. Diskussion
 In welchen Situationen habt ihr das Gefühl ihr seid
mindfull?
Wir haben gesehen es wird in Schulen angewendet.
Was würdet ihr sagen, wenn es in Österreich
angewendet wird? Kann es funktionieren?
Wie hat sich Eure Einstellung von davor & danach
geändert?
 Wo könnt ihr Euch vorstellen dies im Berufsleben als
klinischer Psychologe/in anzuwenden?

37. Quellen
 Hall, L. (2013). Mindful Coaching: How Mindfulness can
Transform Coaching Practice. Kogan Page Ltd. London, UK.
 Snyder, C. R. & Lopez, S. J. (2005). Handbook of Positive
Psychology. Oxford University Press, Cary, NC, USA.
 https://www.youtube.com/watch?v=tAo_ZSmjLJ4

38. Vielen Dank für
Eure Aufmerksamkeit und
für Euer Mitmachen! :)