Mindfulness Practice

Based on a Eastern meditation tradition but is not dependent on any belief or ideology. It is about being aware of what is happening in the present on a moment-by-moment basis It is contrasted with states of mind in which attention is focussed elsewhere e.g. pre-occupation with memories, fantasies, plans or worries, and behaving automatically without awareness of ones actions. It includes a sense of approaching all experience with openness and kindly curiosity, rather than avoiding difficult experience or judging them or us. What is mindfulness about?

“paying attention in a particular way; On purpose, in the present moment, and non-judgmentally” (Jon Kabat-Zinn, 1994, pg4). MindfulnessMindfulness Attitude A ttention Intention

Non-judging Patience Beginners Mind Trust Non-Striving Acceptance Letting go/be or non-attachment Foundations of Practice Kabat-Zinn (1990) Seven Core attitudes

Mindfulness Meditation Mindfulness meditation is NOT: ‑ Positive thinking ‑ Just another relaxation technique ‑ Going into a trance -Trying to blank your mind

Is It Just Distraction? “ Meditation is not an escape from life … but preparation for really being in life ” Thich Nhat Han

Formal practiceFormal practice – meditation e.g. bodyscan, mindful movement, sitting practice, breathing space Informal PracticeInformal Practice – awareness of body sensations, thoughts, emotions and sensory input during daily life. Practiced in ordinary activities like eating, washing brushing teeth Mindfulness is essentially experiential – we practice it

The Essence of Mindfulness: ‘ Being ’ vs. ‘ Doing ’ Striving vs. Non-Striving Avoidance vs. Approach Thoughts as ‘ real ’ vs. Thoughts as thoughts Living in the past and future vs. Living in the present moment Indirect experience vs. Direct experience Automatic vs. Intentional

The Stress Reduction Clinic was founded in 1979 in a teaching hospital in Mass. USA by Jon Kabat-Zinn, mainly for people with chronic pain and stress related disorders (see www,umassmed.edu) MBSR - generic MBCT ‑ specific Developed in UK and Canada by Mark Williams, John Teasdale and Zindel Segal, cognitive therapists working with depression Aimed at the prevention of depressive relapse; includes information on how depression is maintained Participants trained when in remission Similar 8 ‑ week group format, based on MBSR with added cognitive therapy elements (Segal at al, 2002)

MBCT MBCT integrates two very different traditions: The tradition of cognitive and clinical science, and The tradition of Buddhist psychology and mindfulness meditation

From Buddhist Teaching (Dharma) Mindfulness of the breath Mindfulness of the body, in stillness and in movement Mindfulness of thoughts Mindfulness of everyday experiences Compassion, acceptance

From CBT A cognitive model of vulnerability to emotional disorder A cognitive model of what maintains distress Options for working with negative thoughts Increasing nourishing activities Relapse prevention

Applying MBCT skills at times of potential relapse Negative thinking EPISODE Non-negative thinking REMISSION Potential RELAPSE NO RELAPSE RELAPSE Negative thinking patterns ‘nipped in the bud’ Negative thinking patterns re-established LOW MOOD reactivation of negative thinking

What Keeps Us Stuck in Distress? Painful Thoughts Painful Emotions Painful Sensations Painful Memories

The Rowans Hospice How have we been using MBSR: Heath Centre Bereavement Groups Staff In my own therapeutic practice

Reading List Books Brantley, J. (2003) Calming your anxious mind. New Harbinger Publications. Eckhart, T. (2002) Practicing the power of now. Hodder & Stoughton Kabat-Zin, J. (2005) Wherever you go there you are. Hyperion Santoreli, S. (1999) Heal thyself. Bell Tower. Kumar, S. (2005) Grieving Mindfully. New harbinger Web Sites Centre for Mindfulness Research & Practice: University of Wales