• Stress is inevitable! But no one can afford the cost of stress robbing you of health and happiness. MindPause is a revolutionary, research and evidence based stress management practice developed by Carol J. Scott, MD. to resuscitate and revitalize your body and mind in ten short minutes. You will discover your BESTSTRESSZONE.
     

  • How MindPause Works

    MindPause is a revolutionary, research and evidence based stress management practice developed by Carol J. Scott, MD. MindPause is a skills based practice designed to resuscitate and revitalize your body and mind in ten short minutes. As a practicing Emergency Room doctor, she has seen first-hand the debilitating impact that untreated and unmanaged stress have on the human body. Migraines, heart attacks, strokes or debilitating depression are all disorders that can result from stress.

     

    One of the critical functions of emergency medicine is cardiopulmonary resuscitation. (CPR). The primary goal is preserving brain function with Chest compressions and artificial respirations for patients who are unresponsive, with no heart beat, no breathing or abnormal breathing. Resuscitation preserves brain function and attempts to return spontaneous circulation of the heart. Its an effort to extend the brief window of opportunity for a successful return of normal function of the brain and the body.

     

    Over time it became clear to Dr. Scott, that she wanted to do more than provide resuscitation for near dying patients. Why not preserve, enhance and ‘resuscitate’ brain function – BEFORE – the body is near death. Why not create a window of opportunity, a few short minutes every day to enhance brain function and keep individuals out of the emergency room?

     

    Dr. Scott began a transformational journey to better understand how to do just this. Dr. Scott researched, attended meetings , completed trainings and had discussions with researchers at the top of their respective fields across multiple disciplines. She developed a highly successful wellness coaching practice - field-testing methods of supporting high stakes leaders build resilience and manage the stress associated with high stakes complex personal and professional lives. These clients often unknowingly had huge self care deficits.

     

    Dr. Scott explored the link between ancient meditative practices, Western traditional medicine and the science of stress physiology. She discovered and developed an accessible simple approach to emergency self care. Emergency resuscitation of the brain. Through a unique combination of discrete skills and practices that have show positive results in reducing both the short and long-term effects of stress.

     

    MindPause is more than a simple method for reducing stress—it’s a way to redefine your baseline level of wellbeing. We easily forget that we are the controllers of our reality – and that “our reality” is not made up of outside influences, but that it actually comprises our thoughts, beliefs and mindset. The new science of neuroplasticity tells us that YOU have the power to actually change your brain and achieve sustainable change your mindset through practice. By learning how to regulate your conscious thought and emotion through MindPause, you can create a more productive, insightful and stress-free reality for yourself.

  • Step One: Permission and Preparation

    When you pause, try to distance yourself from your stress response triggers. By distancing yourself, it’s often easier to identify potential ways to deal with the stressor that you’re currently facing. Staying quiet is also an effective way to see what is between you and the blue sky.

     

    While pausing is an effective way to distance yourself from your current stress response triggers, it’s important to not ignore important stress response triggers. While stress response triggers by their nature usually impact an individual’s life, there are healthy and unhealthy ways to deal with them. MindPause does not suggest that people ignore stress response triggers in their lives— instead, this process can give people an alternate perspective on some of the current issues they face.

    • Permission and Preparation

       

    • Just stop what you are doing. Pause.

       

    • Make a brief appraisal of your current situation.

       

    • Create a virtual physical and mental space.

       

    • During this first step, there is no problem solving and no self-judgment.

    References:

     

    Neff, K. D., and L. M. Lamb. "Self-compassion." Handbook of individual differences in social behavior (2009): 561-573.


    Kabat-Zinn, Jon. Wherever you go, there you are: Mindfulness meditation in everyday life. Hyperion, 1994.


    Chopra, Deepak. Perfect Health--Revised and Updated: The Complete Mind Body Guide. Random House LLC, 2007.


    Benson, Herbert, John F. Beary, and Mark P. Carol. "The relaxation response."Psychiatry: Journal for the Study of Interpersonal Processes (1974).


    Folkman, Susan, Richard S. Lazarus, Christine Dunkel-Schetter, Anita DeLongis, and Rand J. Gruen. "Dynamics of a stressful encounter: cognitive appraisal, coping, and encounter outcomes." Journal of personality and social psychology 50, no. 5 (1986): 992.


    Baer, Ruth A., Gregory T. Smith, Jaclyn Hopkins, Jennifer Krietemeyer, and Leslie Toney. "Using self-report assessment methods to explore facets of mindfulness." Assessment 13, no. 1 (2006): 27-45.


    Chandola, Tarani, Annie Britton, Eric Brunner, Harry Hemingway, Marek Malik, Meena Kumari, Ellena Badrick, Mika Kivimaki, and Michael Marmot. "Work stress and coronary heart disease: what are the mechanisms?." European Heart Journal 29, no. 5 (2008): 640-648.

     

  • Step Two: Attention & Awareness

    Life unfolds in the present. But so often, we let the present slip away, allowing time to rush past unobserved and unseized, and squandering the precious seconds of our lives as we worry about the future and ruminate about what's past. "We're living in a world that contributes in a major way to mental fragmentation, disintegration, distraction, decoherence," says Buddhist scholar B. Alan Wallace. We're always doing something, and we allow little time to practice stillness and calm.

     

    When we're at work, we fantasize about being on vacation; on vacation, we worry about the work piling up on our desks. We dwell on intrusive memories of the past or fret about what may or may not happen in the future. We don't appreciate the living present because our "monkey minds," as Buddhists call them, vault from thought to thought like monkeys swinging from tree to tree.

     

    Most of us don't undertake our thoughts in awareness. Rather, our thoughts control us. "Ordinary thoughts course through our mind like a deafening waterfall," writes6 Jon Kabat-Zinn, the biomedical scientist who introduced meditation into mainstream medicine. In order to feel more in control of our minds and our lives, to find the sense of balance that eludes us, we need to step out of this current, to pause, and, as Kabat-Zinn puts it, to "rest in stillness—to stop doing and focus on just being."

     

    That's the first paradox of living in the moment: Thinking too hard about what you're doing actually makes you do worse. If you're in a situation that makes you anxious—giving a speech, introducing yourself to a stranger, dancing—focusing on your anxiety tends to heighten it. Focus less on what's going on in your mind and more on what's going on in the room, less on your mental chatter and more on yourself as part of something. To be most yourself, it’s important to focus on things outside yourself, like the music or the people around you.

    • Be aware of what you are experiencing at the moment.
       

    • Bring your attention to a particular aspect of your current experience and environment.
       

    • Avoid worry about the past or future.
       

    • At this point, just quietly observe.

    References:

     

    Gendlin, Eugene T. Focusing. Random House LLC, 1981.

     

    Dunn, Bruce R., Judith A. Hartigan, and William L. Mikulas. "Concentration and mindfulness meditations: unique forms of consciousness?." Applied psychophysiology and biofeedback 24, no. 3 (1999): 147-165.

     

    Kabat-Zinn, Jon. "Mindfulness-based interventions in context: past, present, and future." Clinical psychology: Science and practice 10, no. 2 (2003): 144-156.

     

    Wallace, B. Alan, and Shauna L. Shapiro. "Mental balance and well-being: building bridges between Buddhism and Western psychology." American Psychologist 61, no. 7 (2006): 690.

     

    Sinclair, Amanda. "Taming the Monkey Mind." (2009).

     

    Kabat-Zinn, Jon. Wherever you go, there you are: Mindfulness meditation in everyday life. Hyperion, 1994.

  • Step Three: Upload & Amplify Positive Emotions

    Emotions can be a powerful way to shift your mindset. Most of us live in the negative because bad is stronger than good. Your emotions are multicomponent systems that simultaneously alter patterns of thinking, behavior, subjective experience, verbal and nonverbal communication and physiological activity. Negative emotions narrow your range of vision, a downward spiral cuts a dark and lonely path that insulates you further and further from the healing touch of community.

     

    We can become aware that although we have certain thoughts and emotions and feelings, they are not who we are. They are events in our mental life, whose power over us is in direct proportion to the strength of our attachment or aversion towards them. Who we are—our true identity—lies beyond such passing experiences. There are several ways to embrace and upload positivity in your life. One of the best ways is to do a self-analysis of the times you have experienced positivity in your life.

    • Upload and Amplify Positive Emotions

       

    • Notice and name your emotional state.

       

    • Vicariously re-experience and amplify an authentic heart-felt positive emotion.
       

    • Be open and appreciative. Broaden your perspective.

    References:

     

    Fredrickson, Barbara L. "The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions." American psychologist 56, no. 3 (2001): 218.


    Fredrickson, Barbara L., and Thomas Joiner. "Positive emotions trigger upward spirals toward emotional well- being." Psychological science 13, no. 2 (2002): 172-175.


    Ekman, Paul. Emotions revealed: Recognizing faces and feelings to improve communication and emotional life. Macmillan, 2007.

    Damasio, Antonio R., Thomas J. Grabowski, Antoine Bechara, Hanna Damasio, Laura LB Ponto, Josef Parvizi, and Richard D. Hichwa. "Subcortical and cortical brain activity during the feeling of self-generated emotions." Nature neuroscience 3, no. 10 (2000): 1049-1056.


    Fredrickson, Barbara L. "Cultivating positive emotions to optimize health and well-being." Prevention & Treatment 3, no. 1 (2000): 1a.


    Fredrickson, Barbara L. "What good are positive emotions?." Review of general psychology 2, no. 3 (1998): 300.


    Fredrickson, Barbara L. "The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions." American psychologist 56, no. 3 (2001): 218.


    Rozin, Paul, and Edward B. Royzman. "Negativity bias, negativity dominance, and contagion." Personality and social psychology review 5, no. 4 (2001): 296-320.

  • Step Four: See Realities & Possibilities

    • Notice the soles of your feet and feel the ground beneath them. 1 Step into your current reality.

    • Recognize mindless, irrational and problematic thoughts.

       

    • Really see and accept your current truth.

       

    • Turn towards any pain. What you feel you can heal.

       

    • Shift your perspective from problems to possibilities.

    References:

     

    Singh, Nirbhay N., Robert G. Wahler, Angela D. Adkins, and Rachel E. Myers. "Soles of the feet: A mindfulness-based self-control intervention for aggression by an individual with mild mental retardation and mental illness." Research in developmental disabilities 24, no. 3 (2003): 158-169.