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Introduction to Mindfulness Sarah Silverton

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Introduction to Mindfulness Sarah Silverton Mindfulness Mindfulness is.... ....paying attention on purpose, in the present moment, non-judgementally.... – PowerPoint PPT presentation

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Title: Introduction to Mindfulness Sarah Silverton


1
Introduction to Mindfulness Sarah Silverton
2
Mindfulness
Mindfulness is.... ....paying attention on
purpose, in the present moment,
non-judgementally.... Jon Kabat Zinn
3
  • Mindfulness meditation is NOT
  • Positive thinking
  • A relaxation technique
  • Going into a trance
  • Trying to blank your mind

4
Background to Mindfulness Courses
  • Mindfulness has its origins in Eastern,
    Buddhist philosophy.
  • It was adapted to a secular, 8 week programme
    format Mindfulness Based Stress Reduction(MBSR)
    in the USA by Jon Kabat-Zinn in 1979.
  • It was initially offered in a hospital setting
    for people with a variety of health conditions.

5
Coming to our Senses!
  • Learning through meditation practice to approach
    our experience in new ways
  • Moment by moment non-judgmental awareness of body
    sensations, thoughts and emotions
  • Formal meditation practice - bodyscan, mindful
    movement, sitting practice
  • Informal practice - awareness of present moment
    experience during daily life

6
Breathing and Body Practice
  • Being here in this moment.

7
  • Focus of Attention
  • Like a torch beam?
  • Has a limited capacity
  • Can be caught
  • Can be directed
  • Capacity for a broad or narrow focus

8
Two Modes of Self-focus Conceptual and
Experiential
Labeling Elaborating Analyzing Judging Goal-settin
g Planning Comparing Remembering Self-reflecting
Conceptual
Environmental Input
Experiential / Direct Noticing
Seeing Tasting
Touching Hearing Smelling Visceral
sensations Proprioceptive sensing
9
Becoming Aware of our Minds Activity.
As we practice mindfulness it becomes apparent
that the mind will have its say in all that we
do. The mind thinks just as the heart beats! We
will notice Judgements liking or
disliking Associations memories, stories,
comparisons Emotional inter-relationship with
thoughts Thoughts dont occur singularly or
without some emotional flavour. Commentary
our thoughts comment on all our experiences.
10
Dealing with Stresses in our Lives
  • When we perceive a threat we tend to react
    automatically using one of two ancient doing
    mind strategies
  • Adrenalin based reactions saving ourselves from
    danger by fighting with, running away from,
    protecting or camouflaging
  • ourselves...
  • ....fight, flight and freeze.
  • Problem-solving processes where we attempt to fix
    or resolve the perceived problem

11
Problem Solving
  • Discrepancy Monitoring mind the gap thinking.
  • Perceived gap between how things are and how
    they should be. Focus is on closing the gap and
    will remain forefront of our awareness until the
    gap is closed. Appropriate for some tasks and
    problems we encounter.
  • The mind becomes very active trying to resolve
    emotional problems through thinking. This
    ruminative thinking often increases the problem.
  • Lets try this.....

12
  • But also......
  • ...........a third way
  • Approaching our experience and responding
    mindfully

13
Mindfulness Being With and Approachingour
Experience
  • Seeing things as they actually are, here and
    now/in this moment
  • Bringing a friendly curiosity to our experience,
    however that is
  • Investigating the detail of our experience
  • Non-fixing, not trying to change whats here.
  • Choices to respond based on full and current
    information - rather than habitual reacting.
  • Opening to a broader view including what is
    right as well as perceived problems.

14
Managing Stress Mindfully
  • Responding wisely and appropriately rather than
    adding to the difficulty, as it is perceived,
    through habitual reactions.

15
Taking a Breathing Space
16
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17
Refreshments
  • What do you notice as you have this break?

18
Movement Practice
19
Early research into MBSR
  • Chronic pain
  • (See Kabat-Zinn, Lipworth Burney, 1985, The
    clinical use of mindfulness meditation for the
    self-regulation of chronic pain, J. of
    Behavioural Medicine, 8, 163-190 Kabat-Zinn,
    Lipworth, Burney Sellers, 1987, Four-year
    follow up of a meditation program for the
    self-regulation of chronic pain Treatment
    outcomes and compliance, Clinical J. of Pain, 2,
    159-173)
  • Anxiety
  • (See Kabat-Zinn, Massion, Kristeller et al.,
    1992, Effectiveness of a meditation-based stress
    reduction program in the treatment of anxiety
    disorders, American J. of Psychiatry, 149,
    936-943)
  • Psoriasis
  • (See Kabat-Zinn, Wheeler, Light et al., 1998,
    Influence of a mindfulness meditation-based
    stress reduction program on rates of skin
    clearing in patients with moderate to severe
    psoriasis undergoing phototherapy Psychosomatic
    Medicine, 50, 625-632)

20
Recent research into MBSR
  • Mindfulness research now mainstream in USA e.g.
  • MBSR for cancer patients (Carlson Speca), for
    medical students (Shapiro) etc.
  • Neuroscience research on mindfulness meditation
    (Davidson)
  • Tools to measure mindfulness have been developed

21
Research into Mindfulness Based Cognitive Therapy
  • Williams, Teasdale, Segal (2000)
  • MBCT was adapted MBSR for a specific population
    of depressed patients, incorporating some CBT. A
    multi-site randomised control trial explored the
    effectiveness of Mindfulness Based Cognitive
    Therapy (MBCT) for people with a history of
    depressive illness. Found that MBCT reduced the
    likelihood of depressive relapse by half for
    those with 3 or more episodes of depression.
  • Teasdale and Ma (2004)- replicated findings of
    previous trial.
  • MBCT has NICE guidelines approval and is now the
    recommended treatment for recurrent depressive
    illness (ahead of anti-depressant medication).

22
Further research on MBCT
  • Kuyken et al (2008) - comparing MBCT to
    continuation antidepressant medication
  • Suicidal depression (Williams et al 2006)
  • Cancer patients (Ingram (2005)
  • Treatment resistant depression (Kenny and
    Williams 2007)
  • Bipolar disorder (Williams et al 2007)
  • Residual depression (Kingston et al, 2007)
  • Chronic fatigue Surawy and Roberts (2005)

23
Mindfulness Practice Is a Radically Different
Approach to Living Our Lives and Managing
Stress...
  • Increasing awareness - We co me to realise that
    we are usually operating on automatic pilot -
    our tendency for our minds to be more frequently
    in the past or in the future rather than with our
    experience in this moment.
  • Placing our attention where we want it to be
    (concentration meditation) and...
  • Developing a new relationship with our experience
    (mindfulness meditation).
  • Being Mind rather than Doing Mind - making space
    for and turning towards rather than resisting or
    working to change experiences we dont like.
    (Discrepancy-based processing.)
  • Responding to experience based on awareness of
    whats actually here rather than habitually
    reacting

24
  • Thank you!
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