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 Attention

Intention

• Non-judging

• Patience

• Beginners Mind

• Trust

• Non-Striving

• Acceptance

• Letting go/be or non-attachment

Foundations of PracticeFoundations 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 practice Formal practice – meditation e.g. bodyscan, mindful movement, sitting practice, breathing space

• Informal Practice Informal 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 ‑ specificDeveloped 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 breathMindfulness of the body, in stillness and in

movementMindfulness of thoughtsMindfulness of everyday experiencesCompassion, acceptance

From CBT

A cognitive model of vulnerability to emotional disorderA cognitive model of what maintains distressOptions for working with negative thoughtsIncreasing nourishing activitiesRelapse prevention

What Keeps Us Stuck in Distress?

Painful ThoughtsPainful Emotions

Painful

SensationsPainful Memories

The Rowans Hospice

How have we been using MBSR:

Heath CentreBereavement GroupsStaffIn my own therapeutic practice

Reading ListBooksBrantley, J. (2003) Calming your anxious mind. New

Harbinger Publications.Eckhart, T. (2002) Practicing the power of now.

Hodder & StoughtonKabat-Zin, J. (2005) Wherever you go there you are.

HyperionSantoreli, S. (1999) Heal thyself. Bell Tower.Kumar, S. (2005) Grieving Mindfully. New harbinger

Web SitesCentre for Mindfulness Research & Practice: University

of Wales www.bangor.ac.uk/mindfulness