Strong Mindfulness: Integrating Mindfulness and Character Strengths
Mindfulness
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Transcript of Mindfulness
WHAT IS
MINDFULNESS?
THEORETICAL/PHILOSOPHICAL BACKGROUND
Mindfulness-based meditation originated in Eastern and
Buddhist practices (Dakwar & Levin, 2009).
Buddhism is about “being in touch with your own deepest
nature and letting it flow out of you unimpeded, by waking
up and seeing things as they are” (Kabat-Zinn, 1994, p. 6).
“Buddha means one who has awakened to his or her own
true nature” (Kabat-Zinn, 1994, p. 6)
THEORETICAL/PHILOSOPHICAL BACKGROUND cont inued
Mindfulness is also rooted in Taoism and yoga practices,
while also found in the works of Emerson, Thoreau,
Whitman, and in Native American wisdom (Kabat-Zinn).
Mindfulness first appeared in western psychotherapy in
the late 1970s (Whitfield, 2006).
Mindfulness-based meditation training was developed by
Jon Kabat-Zinn (Dakwar & Levin).
WHAT IS MINDFULNESS?
Mindfulness was described by Kabat-Zinn (1994) as
“paying attention in a particular way: on purpose, in the
present moment, and nonjudgmentally” (p. 4).
Mindfulness is about becoming aware of one’s mind and
body, and living in the here and now by accepting the
present, in order to fully appreciate each moment (Kabat-
Zinn).
The ability to direct one’s attention can be developed through
the practice of meditation, which is the “intentional self-
regulation of attention from moment to moment” (Baer, 2003,
p. 125).
WHAT IS MINDFULNESS cont inued
Mindfulness counter balances Western thinking by honouring
that we are a part of nature, rather than trying to control it, and
that in investigating our own minds through self-observation, we
may be able to live a more satisfying life (Kabat-Zinn, 1994).
Mindfulness is considered as an alternative treatment with
mind-body interventions used in therapy (Dakwar & Levin,
2009).
Mindfulness has been translated from Buddhist psychology to
mean “awareness or bare attention” (Mace, 2007).
WHAT IS MINDFULNESS cont inued
Our usual state of consciousness is quite limited, often
resembling a dream-like state. This is known as
automaticity, where we glide through our lives without
truly noticing or experiencing what happens (Kabat-Zinn,
1994). Thus, we live our lives on “auto pilot.”
A lack of awareness often results in unconscious and
automatic actions and behaviours, often created by fears
and insecurities (Kabat-Zinn). Without resolving these, we
often become stuck. Mindfulness is about becoming
unstuck and not taking life for granted.
WHAT IS MINDFULNESS cont inued
Mindfulness is a “practical way to be more in touch
with the fullness of one’s being, through self-
observation, self-inquiry, and mindful action” (Kabat-
Zinn, 1994, p. 6).
The words for mind and heart are the same in
Asian languages, thus mindfulness practice is
“gentle, appreciative, and nurturing – or
heartfulness” (Kabat-Zinn, 1994, p. 7).
Goa ls o f Mind fu lness -based Therapy
To promote mindfulness, through meditation if
possible.
Meditations are used to encourage individuals to
attend to body experiences, thoughts, emotions,
aspects of environment (sights or sounds) (Baer,
2003).
If meditation is not possible or successful, other
strategies, such as non-meditation mental exercises,
guided imagery, or metaphor, are incorporated to
assist the client in developing insights and
perspectives (Dakwar & Levin, 2009).
KEY CONCEPTS
The Attitudinal Foundation of Mindfulness Practice (Kabat-Zinn, 2009)
Non-judging: assume an impartial witness to your
own experience (Kabat-Zinn). Become aware of how you
automatically judge and react to any experience and
learn to step back from it. Suspend judgment by simply
observing, recognizing, becoming aware (Kabat-Zinn).
Patience: cultivate patience by giving yourself room
to have the experience, whether good or bad, because it
is a part of your reality. Do not be in a hurry. Be
completely open to each moment, accepting its fullness
(Kabat-Zinn). Live in and experience the present moment.
KEY CONCEPTS continued
Trust: develop trust in yourself and honour your feelings, wisdom,
and goodness. “The spirit of meditation is about being your own
person and understanding what it means to be you” (Kabat-Zinn,
2009, p. 36). Practice taking responsibility for being yourself and
listening to, and trusting yourself.
Beginner’s Mind: “to see the richness of the present moment,
cultivate beginner’s mind by having a mind that is willing to see
everything as if for the first time” (Kabat-Zinn, 2009, P. 35). This is
to be free of expectations based on past experiences. Be open and
receptive to new possibilities.
Non-striving: meditation is non-doing, non-striving, not achieving.
There is no goal other than to be yourself and paying attention to
whatever is happening. You are simply allowing anything to be
experienced in each moment because it is there (Kabat-Zinn).
KEY CONCEPTS continued
Acceptance: means seeing things as they actually are
in the present (Kabat-Zinn). Denial and resistance is
time consuming, energy-draining, and prevents
positive change. “Cultivate acceptance by taking each
moment as it comes and being with it fully, as it is”
(Kabat-Zinn, 2009, p. 39).
Letting go: “cultivating the attitude of letting go, or
non-attachment is fundamental to the practice of
mindfulness” (Kabat-Zinn, 2009 p. 39). Letting go is a
way of letting things be as they are, without judging or
holding on.
ETHICAL CONSIDERATIONS
In using Mindfulness techniques, therapists must have a
good understanding of Mindfulness, while also having
received formal training (Teasdale, Segal, Williams, 2003).
Therapists should practice mindfulness themselves as a
means of appropriate modeling to their clients.
In order to utilize Mindfulness into practice, therapists
must have a good understanding of the disorders they are
treating, as well as knowing how Mindfulness can be
helpful with those disorders (Teasdale, Segal, Williams).
ETHICAL CONSIDERATIONS cont inued
Mindfulness has been deemed most effective when
implemented alongside other treatment modalities and
therapists must consider how to implement it (style) in
order to be effective (Teasdale, Segal, Williams, 2003).
Mindfulness training may only be helpful in certain
situations. Thus, therapists need to be well aware of the
limitations of Mindfulness and when it is/is not appropriate
to be used (Teasdale, Segal, Williams).
Possible unintended negative effects may include
increased restlessness, anxiety, depression, guilt, and
hallucinations (Mace, 2007).
APPLICATIONS
Addictions/Relapse Prevention: MBRP:
http://www.mindfulrp.com/ Mindfulness can be used to
help in “facilitating the extinction of cue or using
reminders, calming cravings and urges, reducing
maladaptive and compulsive behaviours, and promoting
healthier and more resilient choices” (Dakwar & Levin,
2009, p. 264).
Pain: Using MBSR, the client is encouraged to observe
pain sensations nonjudgmentally with the intention of
reducing distress associated with pain (Baer, 2003).
Stress: MBSR and MBCT :http://www.mbct.com/
APPLICATIONS continued
Trauma:http
://www.rebelbuddha.com/2011/10/using-mindfulness-bas
ed-psychotherapy-and-mindfulness-meditation-to-overco
me-trauma/
PTSD: Kearnery D., McDermott, K., Malte, C., Martinez,
M., & Simpson, T. (2012). Association of participation in a
mindfulness program with measures of ptsd, depression and
quality of life in a veteran sample. Journal of Clinical
Psychology, 68(1), 101-116. doi: 10.1002/jclp.20853
APPLICATIONS continued
BPD/DBT: Mindfulness skills are taught to assist in
synthesizing acceptance and change and use three
mindfulness “what” skills of observation, description,
and participation, and three mindfulness “how” skills
of nonjudgmentally, one-mindfully, and effectively
(Baer, 2003)
Anxiety/Depression:
http://theconference.ca/mindfulness-based-cognitive-therapy-as-a-relapse-prevention-approach-to-depression
Personal: To reduce stress, increase quality of life
and self-compassion.
http://kspope.com/memory/mindful.php#clinician
TECHNIQUES
Techniques are learned through a mixture of guided
instruction and personal practice, and include those which are
formal, meaning that a person withdraws from other activities
to engage in the practice (sitting or moving meditations, such
as attending to breath, body sensations, walking, yoga
stretches) or informal, such as those that can be undertaken
in every day life and activities (mindful eating, cleaning,
reading, self-monitoring, or mini-meditation, such as a three
minute breathing space) (Mace, 2007).
INTERVENTIONS
Mindfulness-Based Cognitive Therapy
(Segal, Williams, & Teasdale, 2002)
Session 1: Automatic Pilot:
Raisin Exercise: http://www.youtube.com/watch?v=
tYDXQQBojk8
Body Scan Meditation: http://www.youtube.com/watch?v=
obYJRmgrqOU
Mindfulness of Daily Activity
Session 2: Dealing with
Barriers
Thoughts and
Feelings
Pleasant Events
Short Sitting
Meditation
INTERVENTIONS continued
SESSION 3: MINDFULNESS OF THE BREATH AND
BODY
• 3 Minute Breathing Space:
http://cdn.franticworld.com/wp
-content/uploads/2012/02/Thre
e-Minute-Breathing-Space-med
itation-from-book-Mindfulness-
Finding-Peace-in-a-Frantic-Wor
ld-
128k.mp3
• Mindful Stretching (yoga) and
Mindful Hearing
• Unpleasant Events
Session 4: Staying Present
Mindful Seeing and
Hearing
Sitting Meditation
Automatic Thoughts
Mindful Walking
Meditation
INTERVENTIONS continued
Session 5: Allowing/Letting
Be
Sitting Meditation
Breathing Space
Rumi’s Poem “The Guest
House”
Coping Space
Session 6: Thoughts are
not facts
Sitting meditation
Moods, thoughts, and
alternative views
3-minute breathing
and coping space
Choiceless awareness
INTERVENTIONS continued
Session 7: Caring for
yourself
Mindful response to
persistent visitors
Links between activity
and mood
Meditations: Mountain
or Loving Kindness
INTERVENTIONS cont inued
Session 8: Keeping up the Momentum
Review what has been learned (Body Scan,
Breathing, etc)
Intention
Importance of Practice
Relapse Planning
REFERENCES
Baer, R. (2003). Mindfulness training as a clinical intervention: A
conceptual and empirical review. Clinical Psychology: Science and
Practice, 10(2), 125-143, doi: 10.1093/clipsy/bpg015
Dakwar, E., & Levin, F. R. (2009).The emerging role of meditation in
addressing psychiatric illness, with a focus on substance use
disorders. Harvard Review of Psychiatry, 17(4), 254-267. doi:
10.1080/10673220903149135
Kabat-Zinn, J. (1994). Wherever you go there you are (10th anniversary
ed.). New
York: Hyperion.
REFERENCES continued
Kabat-Zinn, J. (2009). Full Catastrophe Living (15th
anniversary ed.). New York: Bantam Dell.
Mace, C. (2007). Mindfulness in psychotherapy: An
introduction. Advances in Psychiatric Treatment, 13,
147-154. doi: 10.1192/apt.bp. 106.002923
Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2002).
Mindfulness-based cognitive therapy for
depression. New York: The Guildford Press.
REFERENCES continued
Teasdale, J. D., Segal, Z. V., & Williams, J. M. G. (2003).
Mindfulness
training and problem formulation. Clinical
Psychology: Science and
Practice, 10(2), 157-160. doi: 10.1093/clipsy/bpg017
Whitfield, H. J. (2006). Towards case-specific applications
of mindfulness- based cognitive-behavioural therapies: A
mindfulness-based rational emotive behaviour
therapy. Counselling Psychology Quarterly, 19(2), 205-
217. doi: 10.1080/09515070600919536