To Your Health! Community Health Resource Center Newsletter
Winter Winter 2009
Mindfulness How an Ancient Ancient Practi Practice ce Reduces Stress, Improves Health, and Increases Happiness and Compassi Compassion on Renée Burgard, LCSW, PAMF Education Division
T
“Mindfulness is: paying attention, on purpose, in a particular way, way, in the presen presentt moment, moment, with with non-jud non-judgin ging g awaren awareness ess.” Jon Kabat-Zinn
Imagine two people anticipating a ride on the historic wooden roller coaster in Santa Cruz. The first – let’s call her Andrea – is looking forward to the ride. Her friend – let’s call him Phil – dreads it, but has come along to keep her company. The ride begins. As their car ratchets steeply upward and precipitously plummets, Andrea – thrilled – is enjoying her adrenaline rush. Phil – terrified – is flooded with the adrenaline and cortisol (stress (stress hormones) hormones) that are hardly hardly pleasant for him, him, will not full fully y subs subsid idee for for hour hours, s, and and may recu recurr when whenev ever er he remembers the ride.
Stopping
he way we perceive stress, and how we react to our percep percepti tions ons,, can determ determine ine how stress stress affect affectss us – physically, mentally, and emotionally.
Over time, the negative stresses we experience – many much worse worse than than a roller roller-co -coast aster er ride! ride! – may may harm harm our bodies’ bodies’ syst system ems, s, our our abil abilit ity y to lear learn n and and rem remembe ember, r, and and our our psycho psycholog logica icall health health.. Condit Condition ionss that that may be trigge triggered red or exacer exacerbat bated ed by stres stresss includ include: e: heart heart (inclu (includin ding g high high blood blood pres pressu sure re), ), rheu rheuma mato tolo logi gic, c, auto autoim immu mune ne (e.g (e.g.. arth arthri riti tis, s, fibromyalgia, multiple sclerosis), neurologic, gastrointestinal gastrointestinal (e.g. IBS), and chronic chronic pain condition conditions. s. Stress Stress also impacts skin skin probl problem emss (e.g (e.g.. psor psoria iasi sis, s, eczem eczema, a, acne) acne),, diab diabet etes es,, breathing breathing difficul difficulties ties (e.g. asthma, asthma, emphysema emphysema), ), headaches headaches,, colds and flu, chronic worry, anxiety, anxiety, panic, depressio depression, n, posttraum traumati aticc stress stress reacti reactions ons,, insomn insomnia, ia, fatigu fatigue, e, disord disordere ered d eating, and addiction to harmful substances. Twenty-fi Twenty-five ve years of research research on Mindfulne Mindfulness-ba ss-based sed Stress Stress Reduction demonstrates that breathing, body awareness, yoga, meditation, and attitudinal mindfulness practices – when done consistently – can improve resilience and stress tolerance, and physical and mental health; increase kindness and compassion, happiness and peace of mind; and decrease suffering. These practices derive from teachings that are 2500 years old. They They were were mode modern rniz ized ed and and brou brough ghtt into into the the heal health th care care mainstre mainstream am by pioneering pioneering scientist scientist Jon Kabat-Zinn Kabat-Zinn and his colleagu colleagues es at the University University of Massachus Massachusetts, etts, beginning beginning in the late 1970s. WHAT IS “MINDFULNESS?” "The root [of mindfulness] is experiencing the itch as well as the urge to scratch, and then not acting it out." Pema Chödrön
The The worl worldd-ren renow owne ned d Vietn Vietnam ames esee mind mindfu fuln lnes esss teach teacher er,, Thich Nhat Hanh, says that the practice of stopping is the first practice of mindfulness. It can help us interrupt and break the unconscious habits that keep us stuck in reactivity and cause suffering to others and ourselves.
© TheNew Yorker Yorker Collec Collecti tion on 2005 2005 John John Kane Kane from from cartoo cartoonba nbank. nk.com com AllRi All Right ghtss Reserv Reserved ed .
Learning how to pay attention to what we are doing while we are doing it – noticing what we are experiencing in our bodies, thoughts, and emotions – requires the practice of inner as well as outer stopping. Imag Imagin inee you’ you’re re gett gettin ing g read ready y to ride ride a hors horse. e. As you’ you’re re climbing into the saddle, the horse takes off at a full gallop, and you struggle to hold on. You don’t fully have your seat or the reins. As you hang on for dear life, someone calls out to you from the side of the road, asking “Where are you going?!” You say, “I don’t know – ask the horse!” In this story, the horse represents what we call habit energy – the reacti reactive ve thinki thinking/ ng/fee feelin ling g patter patterns ns that that are part part of our genetic inheritance, and have been established and taken root throughout our lives.
energy drives When habit energy drives us like like that that gallop galloping ing horse, horse, we aren’t in control of ourselves. By stopping, we can regain our seat seat and pick pick up our (inner (inner)) reins. reins. Breath Breathing ing consci conscious ously, ly, briefly focusing attention on non-thinking by scanning body sensations, it is possible to interrupt the habit energy, calm and soothe soothe distre distress, ss, and observ observee though thoughts ts and emoti emotions ons with with greater objectivity. Mindfulness teaches us to respond instead of reacting to stress in our lives.
Conscious Breathing One mindfu mindfull stoppi stopping ng practi practice ce that that can be done done anywhe anywhere, re, anytime, is called “conscious breathing.” Try this: Notice where you feel the physical sensations of air as you breathe in and out. [It is often easiest to feel this on the inside of the nostrils – but it’s important to find out where you feel it, if you can.] Now, say to yourself: “ breathing in, I know I’m breathing in” as you breathe in, feeling the in-breath; and “breathing out, I know I’m breathing out ” as you breathe out, feeling the out-breath. Do this three to five times. Now, check: Are you focused here, in the present moment, or in the past, or the future? What are you feeling in your body? What thoughts can you identify? What emotions or moods can you name? A common misconception about mindfulness is that it should create create a state state of relaxa relaxatio tion n and feeli feeling ng good. good. Mindfu Mindfulne lness ss practices do build skills in calming and can generate a sense of well-being and peace of mind. However, if the object of our incre increase ased d awaren awareness ess is unplea unpleasan sant, t, instea instead d of avoidi avoiding ng or fighting fighting or resisting resisting it, we train train ourselves ourselves to recognize recognize and allow ourselves to be aware of what we are experiencing, what we don’t like. This helps in building tolerance for whatever presents presents itself. This is mindful acceptance , a cornerstone of mindfulne mindfulness ss practice practice for stress reduction. reduction. As the poet Rumi wrote in his poem The Guest House: This being human is a guest-house Every morning a new arrival. A joy, a depression, a meanness, some momentary awareness comes as an unexpected visitor. Welcome and entertain them all! Even if they’re a crowd of sorrows, who violently sweep your house empty of its furniture, still, treat each guest honorably. He may be clearing you out for some new delight. The dark thought, the shame, the malice. meet them at the door laughing, and invite them in. Be grateful for whatever comes, because each has been sent as a guide from beyond. Jelaluddin Rumi, translation © 1997 Coleman Barks
WHAT IS “MINDFULNESS-BASED “MINDFULNESS-BASED STRESS REDUCTION REDUCTION (MBSR)?” Mindfuln Mindfulness-b ess-based ased Stress Stress Reduction Reduction (MBSR) (MBSR) is a program program founded in the late 1970s at the University of Massachusetts Medical Center by Jon Kabat-Zinn.
“Meditation is a way of being, not a technique. Mindfulness meditation is the embrace of any and all mind states, in awareness…” from Coming to Our Senses, by Jon Kabat-Zinn
During eight weekly 2½-hour sessions and an all-day retreat, the progra program m trains trains partic participa ipants nts in mindfu mindfull breath breathing ing,, body scan scanni ning ng,, yoga yoga,, medi medita tati tion on,, info inform rmal al dail daily y awar awarene eness ss practices, and in mindful attitudes and new ways of thinking. Today, the MBSR program is offered in hospitals and medical center centers, s, mental mental health health setti settings ngs,, corpor corporati ations ons,, nonpro nonprofi fitt organizat organizations, ions, law schools schools and medical medical schools, schools, public public and private private schools schools (preschool (preschoolss through through high schools), schools), colleges colleges and univer universit sities ies,, retire retiremen mentt and assist assisted ed living living center centers, s, government offices, prisons, and retreat centers.
The Story of MBSR Jon Kabat-Zin Kabat-Zinn n is an MIT-train MIT-trained ed molecular molecular biologist biologist who began practicing and teaching yoga and meditation in the mid1960s. In the 1970s, after receiving his Ph.D., he worked at severa severall jobs, jobs, inclu includin ding g in an anatom anatomy y lab, lab, instea instead d of going going straight into an academic science career. Duri During ng this this peri period od,, on the the fina finall day day of a sile silent nt 10-d 10-day ay meditation retreat, Kabat-Zinn had the idea that he could help people reduce their pain and stress by creating a meditation and yoga program right in the medical center – a radical idea in those days. In 1979, with the support of the head of Internal Medicine at the University of Massachusetts Medical Center, he founded founded the first first (mindfuln (mindfulnessess-based based)) Stress Stress Reduction Reduction Clinic. The MBSR program Kabat-Zinn created brought together four kinds kinds of practi practices ces:: 1) awaren awareness ess of breath breathing ing and physic physical al sens sensat atio ions ns (bod (body y scan scanni ning ng), ), 2) gent gentle le mind mindfu full yoga yoga,, 3) mindfulness meditation – sitting and walking, and 4) the cultiv cultivati ation on of parado paradoxic xical al attitu attitudes des,, such such as non-ju non-judgin dging g awaren awareness ess,, beginn beginner’ er’ss (or “don’t “don’t-kn -know” ow”)) mind, mind, mindf mindful ul acceptance, mindful patience, letting go/letting be, and trust as selfself-rel relian iance; ce; and mindfu mindfull qualit qualities ies includ including ing grati gratitud tude, e, compassion and kindness. In a world where yoga and meditation have become part of the mainstream, and are now household terms, the combination of these four elements of practice – taught in weekly classes over a 2-month period – is what continues to make MBSR uniquely effective, to this day. By the early 1980s, Kabat-Zinn was publishing the results of his research on the effects of MBSR on chronic pain and other chronic medical conditions. He published his best-selling first book, Full Catastrophe Living , a text for the course, in 1990. A few years later, journalist Bill Moyers included MBSR in his Healing and the Mind series, broadcast widely on national public television. Togethe Togetherr with with KabatKabat-Zin Zinn’s n’s presci prescienc encee in ground grounding ing the program in research from the beginning, MBSR’s enormous succes successs in improv improving ing people people’s ’s health health has led to its everexpand expanding ing replic replicati ation on in contex contexts ts of all kinds, kinds, with with widely widely different populations, in many countries around the world.
MINDFULNESS MINDFULNESS FOR PSYCHOGICAL HEALTH Groundbreak Groundbreaking ing applicati applications ons of mindfuln mindfulness ess to establish established ed methods methods of psychother psychotherapy apy are making making emotional emotional regulation regulation and and self self-m -man anag agem emen entt possi possibl blee for for peop people le with with the the most most chal challe leng ngin ing g psyc psycho holo logi gica call cond condit itio ions ns.. They They incl includ ude: e: Mind Mindfu fuln lnes esss-ba base sed d Cogn Cognit itiv ivee Ther Therap apy y for for Depr Depres essi sion on,, Relapse Prevention for Substance Use, and Eating Awareness Training; Dialectical Behavior Therapy, and Acceptance and Commitme Commitment nt Therapy. Therapy. Extensive Extensive ongoing research research on these approaches demonstrates their remarkable benefits. MBSR RESEARCH Research on the effects of MBSR on illness and health began in the early 1980s. It is part of an exciting and ever-expanding field field of scient scientifi ificc explor explorati ation on into into the mind’s mind’s capaci capacity ty to influe influence nce healin healing. g. Resear Researche chers rs at univer universi sitie tiess across across the country and the world are now using brain imaging and many biological tests to identify the effects of mindfulness on our brains brains,, immune immune system systems, s, emotio emotions, ns, and pretty pretty much much every every syst system em in our our bodie bodies. s. Hundr Hundred edss of stud studie iess done done so far far demons demonstra trate te that that mindfu mindfulne lness ss practi practices ces can: can: 1) reduce reduce the negative physical and emotional consequences of stress, and the the pain pain and and suff suffer erin ing g asso associ ciat ated ed with ith many many chro chroni nicc conditions, and 2) improve stress tolerance, impulse control, physical and mental health, immunity, recovery from surgery, sleep, sleep, concentra concentration, tion, test-takin test-taking, g, decision-m decision-making aking,, effective effective communication, mental flexibility, emotional regulation,
psychologi psychological cal resilienc resilience, e, self-effi self-efficacy, cacy, happiness, happiness, kindness kindness and compassion, and personal and work relationships. To inquire about registering for an MBSR program at PAMF, please see www.pamf.org/mindfulness or call the PAMF Education Division at 650-853-2960.
Additional Resources Books and CDs by Kabat-Zinn: Kabat-Zinn: http://www.mindfulnesstapes.com/ Heal Thy Self: Lessons on Mindfulness in Medicine Saki Santorelli When Things Fall Apart Pema Chödrön The Miracle of Mindfulness , and Peace Is Every Step Thich Nhat Hanh Here For Now: Now: Living Well with Cancer Through Mindfulness Elana Rosenbaum An annotated bibliography of MBSR research: http://www.umassmed.edu/Content.aspx?id=42066&linkidenti fier=id&itemid=42066
Eat Well Today for a Healthier Tomorrow The food choices you make every day affect your health—how you feel today, tomorrow, and in the future. The following tips are from MyPyramid, which helps us translate nutritional recommendations into the kinds and amounts of food to eat each day.
Make half your grains whole. Choose whole-grain foods, such as whole-wheat bread, oatmeal, brown rice, and low fat popcorn. Vary your veggies. Go dark green and orange with your vegetables—eat spinach, broccoli, carrots, and sweet potatoes. Focus on fruits. Eat them at meals, and at snack time, too. Choose fresh, frozen, canned, or dried, and go easy on the fruit juice. Get your calcium-rich foods. To build strong bones serve low fat or fat-free milk and other milk products several times a day. Go lean with protein. Eat lean or low fat meat, chicken, turkey, and fish. Change your tune with more dry beans and peas. Add chick peas, nuts, or seeds to a salad; pinto beans to a burrito; or kidney beans to soup. Change your oil. We all need oil. Get yours from fish, nuts, and liquid oils such as corn, soybean, canola, and olive oil. Don’t sugarcoat it. Choose foods and beverages that do not have sugar and caloric sweeteners as one of the first ingredients. Added sugars contribute calories with few, if any, nutrients.
Remember to stay physically active. Adapted from the USDA Center for Nutrition Policy and Promotion
www.mypyramid.gov www.usda.gov
