Mindfulness-Based Stress Reduction Seonaigh MacPherson, Ph.D.

Introducing… in dyads / in a word Who are you? – name, job, person What brings you to MBSR? IDEA: Have them think about it first – one word name, one word position or occupation; one word description; one word what brings you: To shorten and encourage participants to be mindful in sharing – succinct, clear, cogent.

Introducing myself: 1977/78 – question of creativity and will ⇒ TM 1980-90 – Buddhist and Western adaptations of mindfulness

Introducing myself: 1990-1999 –Tibetans in India – studying, teaching, research 2000 – Ph.D. from UBC - Dissertation: A Path of Learning: Indo-Tibetan Buddhism as Education 2005-2007 – Christian Spirituality studies, VST

Introducing myself: Associate Professor & Head, Adult Education, UFV Proposed MBTL grad certificate (Fall 2018) Mindful Community initiative (2016-2020) Training with Centre for Mindfulness Studies Supervisor: Dr. Patricia Rockman, M.D.

Short Breathing Meditation

Mindfulness? What comes to mind? How would you define it?

History of “Mindfulness” 500 BCE – Buddhism “SATI” = MEMORY anapannasati sutta + theory of learning 1881 - Rhys-David “sati” translated as “mindfulness” Today – Many scholars prefer the term retention or recollection 1989 – Ellen Langer Publishes Mindfulness A theory of learning = choice vs. mindlessness 1980s - MBSR 2000s - MBCT “Mindfulness is paying attention to experience in the present moment in an open, accepting, non-judgmental way.”

Mindfulness Research Secular-scientific research into mindfulness has increased exponentially in the last 35 years (pictured). Much of the research is based on 8-week MBSR and MBCT programs.

MINDFULNESS – According to Research What it is NOT What it IS Meditation ✘ Religion Out-of-body experience Relaxation; stress avoidance A fad State, Trait, & Practice ✔ > Spiritual Mind-body integration > Wellbeing; < distress Evidence-based practice

Modern Experience In slide show mode click mouse to advance animation SENSING & PERCEiVING our internal (i.e, body/mind) and external environments THINKING: including negative and positive rumination. SENSING THINKING In slide show mode click mouse to advance animation

Mindfulness Experience - SIX SENSES - Body, Feeling, Mind More Often; More Layered; More Suble Noticing but not engaging Includes imagery Reducing rumination Increasing cog efficiency SENSING THINKING In slide show mode click mouse to advance animation

Mind-Body Integration – State to trait mindfulness Long-term Experience Mind-Body Integration – State to trait mindfulness Increased Gamma brainwaves (by as much as 200%) (Richard Davidson) Increased Insula (and frontal cortex) with reduced amygdala (Sarah Lazar) SENSING THINKING In slide show mode click mouse to advance animation

Mindfulness Training – MBSR Approach INTENTION ATTENTION ATTITUDES Mindfulness Attitudes Non-judging Patience Beginner’s mind Trust Non-Striving Acceptance Letting Go Gratitude Compassion / Self-care See Jon Kabat-Zinn videos http://www.mindfulnessattitudes.com

Mindfulness Training – MBSR Approach Mindfulness Practices Inquiry Process Didactic Inquiry

Group Expectations Confidentiality Avoid cross-talk (i.e, giving advice) No touching of ppl who are upset Home practice is mandatory Commitment of about 45 minutes a day for 6 days – Regularity more vital than duration Structure of sessions: 8 x 2.5 evenings 1 X 4 hr Sat (Mar 11) Missing session or dropping out Pls notify me

Individual Expectations Participate Consent Intake Form Purchase Consent form to be audiotaped & video-taped Complete and sign Yoga mat; snacks and beverages; comfortable clothing; blanket/shawl; cushions (if desired) Daily practice; homework; handout (avoid reading too much about topic outside of program)

Added Requests Arrive 5 minutes early If late, we’ll start with a mindfulness practice, so enter quietly and join us Bring folder, name tag, homework each week If you experience distress, pls let me know: E.g., disorientation or dissociation – open eyes, feel feet on floor, awareness of hands If you have a medical condition, pls ensure you’re under the care of a medical professional Tell me if you are having any negative impacts

Questions or Answers!