MINDFULNESS FOR WELL-BEING Agnes Kocsis
[email protected]
AN ASPECT OF MINDFULNESS IN EVERYDAY TALK
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Pay attention!
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Observe carefully
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Don’t daydream
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Don’t be absent-minded
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Do one thing at a time
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Live in the moment
HOW IS MINDFULNESS DIFFERENT? • The Body • Kindness • Appreciation • Knowing that we know
KEY CHARACTERISTICS
• Integration of Body and Mind
• Emphasis on Flourishing • We are whole as we are • Recognition of others
HOW IT ALL STARTED •
Dr Jon Kabat Zinn
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How can we separate sensory experience from
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meanings we make in relation to that experience
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so as to relieve suffering?
RE-CONTEXTUALISING
FORMAL MINDFUL PRACTICE
Mindfulness is •
paying attention
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on purpose
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in a particular way
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moment by moment.
MINDFULNESS BASED STRESS REDUCTION PROGRAMME • 8 weeks, 2.5 hours per week, one 7 hour full day • Building awareness (of body, breath, movement, feeling) • 40 minutes homework practice a day. For life.
BUDDHA BRAIN
MIND AND LIFE INSTITUTE 2012 ROCKEFELLER UNIVERSITY
THE FIRST MINDFUL STEP
FOR WELL-BEING • It is about greater wellbeing, not only for those whith pathology
• A universal human vulnerability
MECHANISMS OF CHANGE • BODILY CONNECTION • AWARENESS
• SENSE OF CHOICE • EMBODIED COGNITION • APPRECIATION • REDUCED RUMINATION • ENHANCED APPRECIATION
FOX ET AL. 2014 IS MEDITATION ASSOCIATED W ITH ALTERED BRAIN STRU CTURE? A SYSTEMATIC REVIEW AND META-ANALYSIS OF MORPHOMETRIC NEUROIMAGING IN MEDITATION PRACTIT IONERS. NEUROSCIENCE & BIOBEHAVIORAL REVIEW S, 43(0), 48-73.
MECHANISMS OF CHANGE
• TURNING TOWARDS and CALMING FEAR
MINDFULNESS MEDITATION: DECONDITIONING AND CHANGING VIEW : HENK BARENDREGT 09/2011: PAGES 195-206;
BRAIN REWARD CIRCUITRY
EMBODIED COGNITION (DAMASIO 2001) FEAR ‘CONTAINED IN, THE BODY’ WE COME TO RESPOND FEARFULLY TO ASSOCIATED OBJECTS AND SENSE DATA A MOUSTACHE A TOUCH A TONE OF VOICE
I DON’T FEEL LIKE IT AT THE MOMENT
Avoidance
Avoidance
AVOIDANCE
TREATMENT STAGES 1.
Reduce avoidance
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reverse contingencies (increase reward)
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extinguish conditioned responses through exposure
FOR DEPRESSION
• Effectiveness and cost-effectiveness of mindfulness-based cognitive therapy compared with maintenance antidepressant treatment in the prevention of depressive relapse or recurrence (PREVENT): a randomised controlled trial
• Dr Willem Kuyken et al. 2015 The Lancet
FOR PAIN
• Mindfulness-Oriented RecoveryEnhancement Ameliorates the Impact of Painon Self-Reported Psychological and PhysicalFunction Among OpioidUsing Chronic Pain Patients • Garland et al. 2014 Jrnl of Pain and Symptom Management
FORMAL MINDFUL PRACTICE • paying attention
AWARE OF BEING AWARE
• on purpose • in a particular way • moment by moment.
KINDLY
NOW
ELEMENTS OF MINDFULNESS
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AWARENESS
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APPRECIATION
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ACCEPTANCE
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ASPIRATION
HOW TO PURSUE •
Mindfulness Center for Stress Reduction
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Mindfulness course (8 weeks)
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Mindfulness: Finding Peace in a Frantic World (Williams and Penman)
YOUR OWN PRACTICE TODAY •
Be present
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Feel your body
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Think kindly of yourself and all of us!
FURTHER READING: Books: Gunaratana, B.H., 1990 , Mindfulness in Plain English; Kabat-Zinn, J.,1990, Full Catastrophe Living: Using the wisdom of your body and mind to face stress, pain and illness;
Santorelli, S., 1999, Heal Thy Self: Lessons on mindfulness in medicine; Williams, J.M.G & Penman, D. 2011, Mindfulness: A practical guide to finding peace in a frantic world. Journal Articles Brown, K.W. and Ryan, R.M., The Benefits of Being Present: Mindfulness and Its Role in Psychological Well-Being. Journal of Personality and Social Psychology, 2003, Vol. 84, No. 4, 822-848.
Grossman, P., Niemann, L., Schmidt, S., & Walach, H., Mindfulness-based stress reduction and health benefits: A meta-analysis, Journal of Psychosomatic Research, 2004, Vol. 57, No. 1, 35-43.
THANK YOU
REFLECTIONS?
