How to live better with
Stress
Depression
Sadness
Anxiety
Anger
Grief
overwhelm
Worthless
Internal conflict
Burn-out
Stuck
?
Mindfulness-based stress reduction (MBSR) •
Mindfulness-based stress reduction (MBSR) is a mindfulness-based program that is being used to assist people with pain and a range of conditions and life issues that were difficult to treat, specially emotional traumas.
Jon Kabat-Zinn • • • •
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Jon Kabat-Zinn born on June 5, 1944. Professor of Medicine Emeritus Creator of the Mindfulness Founder of the Mindfulness Based Stress Reduction Clinic (MBSR) Founder of Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. Kabat-Zinn was a student of Buddhist teachers such as Thich Nhat Hanh and Zen Master Seung Sahn.
Global interest in Mindfulness •
Mindfulness-based approaches have been the subject of increasing research interest:
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52 papers were published in 2003
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Rising to 477 by 2012
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Nearly 100 randomized controlled trials had published by early 2014 Some research has suggested that therapy incorporating mindfulness might help people with anxiety, depression, and stress.
Global interest in Mindfulness •
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According to Cancer Research UK, while some evidence has shown MBSR may help with symptom relief and improve quality of life. MBSR can have a small beneficial effect helping with the depression and psychological chronic illness. Preliminary evidence suggests efficacy of mindfulness meditation in the treatment of substance use disorders.
MBSR might be beneficial for people with fibromyalgia.
Benefits of Mindfulness for Everyday life •
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Mindfulness boosts our immune system’s ability to fight off illness. Mindfulness increases positive emotions while reducing negative emotions and stress. Mindfulness (continuous practice) may be as good as antidepressants in fighting depression and preventing relapse.
Benefits of Mindfulness for Everyday life •
Mindfulness changes our brains. It increases density of gray matter in brain regions linked to learning, memory, emotion regulation, and empathy.
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Mindfulness helps us focus.
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Mindfulness tune out distractions.
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Mindfulness improves our memory and attention skills.
Benefits of Mindfulness for Everyday life •
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Mindfulness fosters compassion. It might boost selfcompassion as well. Mindfulness enhances relationships. Mindfulness is good for parents and parents-to-be. Parents who practice mindfulness report being happier with their parenting skills and their relationship with their kids.
Mindfulness helps schools •
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Teaching mindfulness in the classroom reduces behavior problems and aggression among students. Mindfulness improves their happiness levels. Students practicing mindfulness get the ability to pay attention.
Mindfulness helps schools •
Teachers trained in mindfulness also show lower blood pressure, less negative emotion and symptoms of depression, and greater compassion and empathy.
Mindfulness helps schools •
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Mindfulness helps health care professionals cope with stress, connect with their patients, and improve their general quality of life. It also helps mental health professionals by reducing negative emotions and anxiety, and increasing their positive emotions and feelings of self-compassion. Mindfulness fights obesity in children by practicing “mindful eating”.
Is mindfulness a cure for all? •
A recent review of research published in the journal of the American Psychological Association found evidence that mindfulness increases the ability to regulate emotions. This and many other researches identified many benefits of mindfulness. Even it can lessen cancer pain.
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Then,
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Is mindfulness a cure for all?
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So while mindfulness may not conquer all, it is a skill that can bring major benefits to one’s life.
What is Mindfulness? “Bringing one‟s complete attention to the experiences occurring in the present moment, in a nonjudgmental or accepting way.” (Jon Kabat-Zinn, 1990).
Three aspects of mindfulness •
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Intention: Bringing (on purpose) … Awareness: Ones complete attention to the present moment… Attitude: In a non- judging or accepting way…
on purpose, in the present moment, Intention
Attention Paying attention in a particular way…
Attitude and non-judgmentally.
Holding in Mind: Intentions •
What do you want from mindfulness?
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This moment…?
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This meditation / workshop / this session…?
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More generally inc this treatment episode?
Attending Skills Placing your attention where you want it… •
Attentional placement: –
Shifting and sustaining attention
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Non-judgmental Awareness
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Noticing and Naming –
Ability to put inner experience into words
3 Qualities of Presence •
Light: As floating in the Mind –
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Relaxed: As in soft in the body –
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imaginative by past and future
Particularly the belly, chest, shoulders, jaw
Grounded: Sitting in the chair while feet on the floor –
Mind ‘riding’ the breath
Light. Relaxed. Grounded.
Mindfulness Practice: Breathing 3 Minute Breathing Space = Making a Space for What is Happening now Step 1: Taking stock / Gathering the mind Step 2: Focusing and redirecting the attention Step 3: Expanding awareness and returning
Mindfulness Practice: 2 Hands •
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Place one hand is on the chest and the other hand on the abdomen. Breathe and notice: –
Where is the breath moving?
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Is the breath deep or shallow? Fast or slow?
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Which hand is moving more?
Mindfulness Practice: •
Mindful eating
The Three Rs of Mindfulness •
Release the mind from ‘too much thinking’
and/or the struggle against ‘what is’. •
Relax the body, notice your breathing.
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Return to this moment; where you have all
the resources you need…
