WEBVTT

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A slide appears titled “Jefferson Center.” The on-screen text reads “With you in mind” and “Mindfulness.” Below the text is an image showing a small stack of smooth stones balanced on a rock in the middle of flowing water.

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A slide appears titled “It’s Hot!” The on-screen text includes three visual items: at left, a TV news segment frame showing a man standing in front of a screen labeled “Mindfulness”; at center, a Scientific American magazine cover titled “Meditation”; and at right, a Time magazine cover titled “The Mindful Revolution,”

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A slide appears titled “What is it?” The on-screen text reads: “Mindfulness means paying attention in a particular way; On purpose, in the present moment, and nonjudgmentally.” Below it is the attribution “– Jon Kabat-Zinn, Founder of Mindfulness-Based Stress Reduction (MBSR).”

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A slide appears titled “Regular Practice Cultivates 3 Core Skills.” The on-screen text lists three bullet points: “Concentration: The ability to focus and stabilize one’s attention.” “Sensory Clarity: The ability to keep track of the components of sensory experience as they arise in various combinations, moment-by-moment.” “Equanimity: The ability to ‘be with’ experience with an attitude of gentle matter-of-factness.”

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A slide appears titled “Mindfulness Training Techniques.” The on-screen text lists: “Many techniques! Depends on teacher and tradition,” with sub-bullets “Restrictive or open attention” and “Noting option.” “Beginner practices,” with sub-bullets “Restrictive focus, such as breath meditation” and “Develops/strengthens core skills of concentration, clarity and equanimity.” “Intermediate / advanced practices,” with sub-bullet “Open awareness to increasing amount of sensory experience, such as ‘choiceless awareness.’” The final bullet reads “Formal and informal practices.”

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A slide appears titled “Mind Full, or Mindful?” The on-screen image shows a simple illustration of a person and a dog walking past trees. A thought bubble above the person contains many small objects, while a thought bubble above the dog contains a plain scene with three trees and a sun.

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A slide appears titled “Where Does It Come From?” The on-screen text lists three bullet points: “In the 19th century, mindfulness was used to translate the Pali word Sati. Pali is the canonical language of Theravada, a form of Buddhism found in Southeast Asia.” “ ‘Establishing Mindfulness’ (Satipatthana) is a primary practice of Theravada Buddhism.” “It is said to lead to insight into the true nature of self and reality (impermanence, the suffering of conditioned existence, and non-self).” At the bottom right is an illustration of a person seated beneath a large tree beside water with a star in the sky.

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A slide appears titled “Mindfulness Arrives in the West.” The on-screen text reads: “In the 60’s and 70’s, Westerners began going to Southeast Asia to learn mindfulness practices. They brought those practices back to the West and began to teach them within the framework of Buddhism.” The next bullet reads: “In the 80’s and 90’s, it was discovered that those practices could be extracted from Buddhism and the cultural matrix of Asia and used within a secular context.” Below the text are three portrait photographs of different adults.

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A slide appears titled “Secular Mindfulness.” The on-screen text reads: “Mindfulness awareness practices started to be used within a secular context to develop useful attentional skills.” The next bullet reads: “These practices became ever more prevalent in clinical settings for pain management, addiction recovery, stress reduction, and as an adjunct to psychotherapy.” Below the text is a photo of a large group seated in a circle in a meeting room.

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A slide appears titled “Mindfulness in Healthcare.” The on-screen text reads: “In 1979, Jon Kabat-Zinn created Mindfulness-Based Stress Reduction (MBSR) at the University of Massachusetts Medical School to treat chronically ill patients.” Below this text are three images: a circular logo for the Center for Mindfulness, a portrait of an adult, and the cover of the book “Full Catastrophe Living.” A second bullet reads: “Subsequently, a number of other psychotherapeutic modalities centering around mindfulness were developed: Acceptance and Commitment Therapy (ACT); Mindfulness-Based Cognitive Therapy (MBCT); Dialectical Behavioral Therapy (DBT).”

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A slide appears titled “The Benefits of Mindfulness.” The on-screen image shows a person wearing a robe while several hands adjust a mesh cap with attached sensors on the person’s head.

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A slide appears titled “Mindfulness…” The on-screen text reads “Changes the Brain in Positive Ways.”

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A slide appears titled “How It Works: The Science of Meditation.” The on-screen text states, “Mindfulness involves six neuropsychological processes that lead to a person’s meditative state of self-awareness.” Below the title is a six-panel illustration of a human head and brain, each panel labeled: “Non-attachment & Decentering (Letting go of the ego),” “Intention & Motivation to Achieve Mindfulness,” “Attention Regulation,” “Extinction & Reconsolidation (Changing behaviors or attitudes),” “Emotion Regulation,” and “Pro-social Behavior (A sense of empathy for others).”

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A slide appears titled “Overcoming Fear and Anger.” The on-screen text reads “Old Brain Vs. New Brain.” To the right is a brain scan image with a highlighted yellow region near the center.

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A slide appears titled “Neuroplasticity.” The on-screen text reads: “Recent research in neuroscience shows that we have the power to influence our brains.” “When we think certain thoughts, it strengthens those neural circuits. Mental States Become Neural Traits!” “Self-Directed Neuroplasticity = Nurture positive states of mind to strengthen and build those neural networks. Make Happiness a Habit!” Below this, an indented line reads: “The brain is like a muscle that we can build through practicing skills.” At the right is an illustration of a brain with small legs lifting a barbell.

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A slide appears titled “Pro-Social Behavior.” The on-screen text lists: “Impulse Regulation,” “Emotional Awareness,” “Compassion & Empathy,” and “Forgiveness.” At left is a black-and-white photo of an adult bending forward to spoon-feed a seated child.

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A slide appears titled “Stress Response.” The on-screen image is a labeled diagram of a brain showing regions involved in stress, including the amygdala, hypothalamus, striatum, and areas associated with emotional reflexes, emotional associations, emotional habits, bottom-up attention, and loss of prefrontal regulation.

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A slide appears titled “Stress Response.” The on-screen text is divided into three sections. Under “Central Nervous System,” the bullet points read: “Perception – Narrowed,” “Memory – Coarse, Imprecise,” “Learning – Blocked,” “Conditioning – Defense,” “Tendency – Regress or Perseverate,” and “Tone – Fight or Flight.” Under “Autonomic Nervous System,” the bullet points read: “Heart rate increases,” “Blood pressure increases,” “Oxygen need increases,” “Breathing rate increases,” “Palms, face sweat,” “Blood sugar increases,” “Adrenalin flows,” “Digestive tract shuts down,” “Blood to muscles,” and “Blood vessels constrict in hands, face.” Under “Muscular System,” the bullet points read: “Tension,” “Ready for Action,” “Jaws Clench,” and “Body Braces for Action.”

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A slide appears titled “Relaxation Response.” The on-screen image is a labeled diagram of a brain showing regions active during non-stress conditions, including the DMPFC labeled “Reality testing, Error monitoring,” the DLPFC labeled “Top-down guidance of attention and thought,” the rIPFC labeled “Inhibition of inappropriate actions,” and the VMPFC labeled “Regulating emotion.” Additional labels identify the striatum, hypothalamus, amygdala, and two neurotransmitter markers.

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A slide appears titled “Relaxation Response.” The on-screen text begins with the word “Relaxation” in stylized script, followed by: “The relaxation response is a physical state of deep rest that changes the physical and emotional responses to stress… and the opposite of the fight or flight response.” The quote is attributed to “Herbert Benson, M.D., Associate Professor of Medicine, Harvard Medical School.” To the right is a circular diagram labeled “Regulates Immune System” at the center, surrounded by phrases including “Promotes healing,” “Relaxes body,” “Releases endorphins,” “Relaxes muscles,” “Increases circulation,” “Elevates oxygen,” “Absorbs nutrients,” “Influences every cell of the body,” “Builds enzymes,” “Regulates hormones,” “Releases toxins,” and “Healthy cell growth.”

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A slide appears titled “Stress Response.” The on-screen image is a labeled diagram of a brain showing regions involved in stress, including the amygdala, hypothalamus, striatum, and areas associated with emotional reflexes, emotional associations, emotional habits, bottom-up attention, and loss of prefrontal regulation.

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A slide appears titled “Relaxation Response.” The on-screen image is a labeled diagram of a brain showing regions active during non-stress conditions, including the DMPFC labeled “Reality testing, Error monitoring,” the DLPFC labeled “Top-down guidance of attention and thought,” the rIPFC labeled “Inhibition of inappropriate actions,” and the VMPFC labeled “Regulating emotion,” along with labels for the striatum, hypothalamus, amygdala, and two neurotransmitter markers.

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A slide appears titled “Improves Self-Regulation.” The on-screen text displays the phrase “Improves Self-Regulation” centered on a light background.

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A slide appears titled “Mindfulness… The Resilient Zone.” The on-screen text reads: “In our ‘Resilient Zone’ we have the best capacity for flexibility and adaptability in mind, body and spirit.” Below the text is a simple graphic showing two horizontal red boundary lines, with the words “charge” at the left and right ends and “Release” centered above a curved arrow between the lines.

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A slide appears titled “Stuck on ‘High’ Hyper-arousal.” The on-screen graphic shows a jagged red line moving above and below two horizontal dashed lines labeled as the resilient zone. At left, the text reads “Stressful/Traumatic Event or Stressful/Traumatic Triggers,” with a red arrow pointing downward. At right, a boxed list reads: “Hyperactivity,” “Hypervigilance,” “Mania,” “Anxiety & Panic,” “Rage,” and “Pain.”

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A slide appears titled “Let’s Practice!” The on-screen image shows a person seated on a beach at sunset with one hand resting on their knee, fingers forming a meditation gesture, facing the shoreline and water.

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A slide appears titled “Breath-Focus Meditation.” The on-screen text reads: “Trains the mind to settle, let go of mental clutter, and focus in the present moment. Connects mind with body.” The bullet points state: “Find a comfortable position either lying down on your back, in a chair, or on a cushion on the floor. Spine should be erect but not rigid.” “Scan through the body and release unnecessary tension.” “Bring attention to the body with an attitude of friendly curiosity.” “Tune into the sensations of your body breathing and focus your attention on the feel of the breath coming in and out.” “When your mind wanders, notice, and gently guide attention back to the breath (over and over again).” “Practice for 5–30 minutes daily for lasting positive results.”

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A slide appears titled “Regular Practice.” The on-screen text reads: “Create ‘Mindful Pauses’ throughout your day,” followed by a sub-bullet: “Take 1–5 minutes to practice slowing down, feeling the body, breathing more fully, letting go of thoughts, and returning to the present moment with gratitude and acceptance.” Additional bullet points read: “Set aside 5–30 minutes a day for meditation, yoga, art, or another mindful activity you enjoy.” “Surround yourself with support. Get books, audio, phone apps to learn more and keep you motivated in the practice.” “Take a mind-body class.” “Do a meditation retreat.” At the bottom right is a photo of an orange flower.

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A slide appears titled “Contact Us.” The on-screen text reads: “Jefferson Center — With you in mind.” Below it, the contact information is listed: “Jovahna Peña” “jovahnap@jcmh.org” “jcmh.org | (303) 432-5359.”