Centre for Mindfulness Research and Practice Introduction Dr Gemma Griffith Centre for Mindfulness Research and Practice Bangor University 22nd September 2016

Mindfulness A common, first approach that people have towards mindfulness is with the notion… “Can it help me fix a particular problem?” How can I cope with stress at work How can I deal with this person How do I stop my mind from churning when it keeps me awake at night How do I stop worrying about my life

Seem familiar?

Mindfulness What many of these questions have in common - is about the ability to self-regulate. However, Mindfulness (specifically MBSR) isn’t about ‘fixing’, and a core principal is that whoever you are, there is more right then wrong with you. It is about getting to know how your own mind works, and practicing simply ‘being with’ the mind, body, and emotions. This ‘being with’ changes our relationship with ourselves, and can help with self-regulation.

There is a difference between ‘mindfulness’ and Mindfulness-Based Stress Reduction (MBSR) Basically refers to a mental state, of observing and allowing ones experience in the present. Lots of organizations and people have various/diverse interpretations of what this is. Media often confuses ‘mindfulness’ with MBSR or MBCT MBSR is an 8-week group course: Sitting meditation Bodyscan Mindful Movement Walking meditation Bringing attention to routine tasks Psycho-education Support of group peers

Mindfulness is simple, yet complex Intellectual understanding supports mindfulness practice, but it needs to be underpinned by experiential understanding.

What is Mindfulness? Mindfulness is the awareness that arises from: “....paying attention on purpose, in the present moment, non-judgementally...” Jon Kabat-Zinn Have a brief breath practice here?

Where did Mindfulness-Based Stress Reduction start?

Origins of Mindfulness-Based Stress Reduction (MBSR) Developed by Jon Kabat-Zinn in 1979 University of Massachusetts Medical School To help patients with chronic pain, who could not be helped by the medical world.

Origins of MBSR The first publications (in the early 80’s) were about how mindfulness affected people with chronic pain and psoriasis. A recent research explosion into mindfulness, looking at depression, anxiety, PTSD, people with cancer, people with psychosis, medical and healthcare professionals, children in schools, in workplace settings… This research interest is one of the reasons why mindfulness is so popular today

The research explosion

Mindfulness of Breath Practice…

Turn to someone next to you and discuss how that breath practice was…

Attention is like a puppy We ask our mind to ‘sit’ or ‘stay’ in a certain place But it isn’t very good at staying for long It wanders off It keeps fetching things we didn’t ask for Sometimes it makes a real mess!

Myths about mindfulness It is a relaxation technique It is about escaping everyday life Mindfulness is difficult Mindfulness is easy Mindfulness is all about the mind Mindfulness is about stopping thoughts Mindfulness is having an empty mind

Doing and Being modes ‘Doing’ : Planning, getting tasks completed, analysing, automatic pilot. ‘Being’ : showing up, being present to whatever is there.

Doing and Being Mind (Williams, 2010) DOING/Conceptual BEING/Perceptual / Direct Sensing Labeling Elaborating Analyzing Judging Goal-setting Planning Comparing Remembering Self-reflecting = DOING MIND Seeing Tasting Touching Hearing Smelling Visceral sensations Musculature and proprioceptive sensing = BEING MIND

Shifting attentional focus and creating more flexibility of response Conceptual/ Simulation DOING Perceptual/Direct BEING B Choosing a mode of mind appropriate for the task

Tuning in to our Mind’s Journey and choosing to be here. THE PAST remembering, reflecting, reviewing THE FUTURE planning, worrying, anticipation THE PRESENT MOMENT

Three step Breathing space First taught in Mindfulness-Based Cognitive Therapy – now is a core part of MBSR curriculum in the UK. It is a short practice Bring mindfulness into daily life

Three step Breathing space Step 1: Acknowledging what is here. Step 2: Gathering..(to the breath or a grounded place) Step 3: Expanding outward again, being aware of what is around you

Turn to someone next to you and discuss how that breathing space practice was…

Take mindfulness with you…