An Introduction to Mindfulness- Based Stress Reduction. Dr. Sarah Jamieson & Ms. Niamh Larkin

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1 An Introduction to Mindfulness- Based Stress Reduction Dr. Sarah Jamieson & Ms. Niamh Larkin

2 What Is Mindfulness And How Can It Help? Stress is ubiquitous. Chronic illness of all kinds increases the load of stress on the individual, their partners, children and wider family network. Chronic illness in general confers a three-fold increased risk of stress related problems. Recent research suggests that objective stress is not what matters so much as your perception of the stress you are under. It is the negative perception of stress that is associated with poorer health outcomes. Most approaches to stress attempt to help us change our relationship to it.cognitive Therapy, Behavioural Modification emphasise this. Mindfulness is an attempt to approach stress (and all kinds of experience) in a new way.

3 What Is Mindfulness And How Can It Help? Mindfulness is the development of the ability to pay deliberate attention to our experience from moment to moment, to what is going on in our mind, our body and in our day-to to-day lives and doing this without judgement. Becoming more aware of our thoughts, feelings and bodily sensations may not sound like an obviously helpful thing to do, however learning to do this in a way that suspends judgement and self criticism can have surprising results. Exercise- where is my mind now- become aware of current thoughts.

4 What Is Mindfulness And How Can It Help? Through becoming more mindful many people report finding inner strengths and resources that help them make wise decisions about their health and life in general. Most of us frequently find ourselves swept away by the current of thoughts and feelings, worries, pressures, responsibilities and just wanting things to be different from how they are right now. This can be particularly powerful when faced by pain, difficulties and illness that defy all our attempts to find a solution or to feel better.

5 What Is Mindfulness And How Can It Help? Feeling stuck in this way can be draining and in the long run lead to symptoms of anxiety and depression. Mindfulness can help us to work directly with the struggle we sometimes have in relating to life s s experience and in doing so can dramatically improve psychological well-being and quality of life.

6 What Is Mindfulness And How Can It Help? Mindfulness is the awareness that emerges through paying attention on purpose, in the present moment, and non- judgementally to things as they are. It means paying attention to things as they actually are in any given moment, however they are, rather than as we want them to be.

7 What is Mindfulness? Mindfulness is a way of shifting from doing to being so that we take in all the information before we act. In mindfulness, judgement is temporarily suspended, goals are briefly set aside and the present moment in time is experienced just as it is. Being mindful means switching off the autopilot mode we operate in so much of the time- perhaps brooding about the past or worrying about the future- and instead tuning into the present with full awareness.

8 What is Mindfulness? Mindfulness helps us understand our thoughts are passing mental events, not reality itself, and we are more in touch with life as it is when we experience things through the body and our senses rather than mostly through our unexamined habitual thoughts.

9 What Is Mindfulness And How Can It Help? Mindfulness based approaches are intended to teach people practical skills that can help with daily and ongoing life challenges and physical and psychological health problems. This hour and a half is an introduction to mindfulness based stress reduction, which will give you an opportunity to experience it first hand.

10 What Is Mindfulness And How Can It Help? The mindfulness programmes that currently run across the world are based on Kabat-Zinn Zinn s MBSR intervention. This generally comprises of 8 two hour sessions which run weekly. Today is a taster of how the approach works.

11 Exercise: A First Taste of Mindfulness

12 What happens to our attention in this exercise? How does it affect our experience? What might it suggest about our habitual way of thinking, feeling and doing?

13 Mindfulness; the origins Teachers from diverse faith traditions have pointed to the importance of present moment awareness. For over 2,500 years Buddhists have systematically developed meditation methods emphasizing mindfulness.these practices have come to form the basis of the mindfulness approaches that are used in a range of healthcare settings.

14 Mindfulness; the origins Although MBSR borrows from the Buddhist tradition for practicing mindfulness, it does not seek to be Buddhist or to convert anyone to that tradition. MBSR is firmly rooted in principles of mind-body medicine and it has been offered as a treatment (practice) to anyone who wishes to enhance his or her health.

15 MBSR Drawing from ancient traditions of mindfulness meditation as a vehicle for change and healing in human life, Kabat-Zinn developed the health focused, stress reduction approach known as MBSR and offered the first classes at the University of Massachusetts Medical Centre in Since then over 20,000 people have passed through the MBSR programme in that hospital alone. It is estimated that there are about 300 such programmes now being offered world wide.

16 MBSR- A Description Stress is the response to demands placed on the mind and body. The MBSR approach is not about developing any particular special state of mind or body- it is about being aware of what is happening, as fully as possible, in each moment. The core principle is that by attending directly to experience, no matter how unpleasant it might be, it is possible to relate differently to it (be that the experience of stress or pain for example).

17 MBSR- A Description MBSR is a psychoeducational approach that teaches participants to practice mindfulness meditation in the context of mind-body medicine for the purposes of stress reduction and improved health. The approach emphasizes the universality of mindfulness as a basic human capacity available to anyone who wishes to practice the meditation methods taught in the programme.

18 MBSR- A Description Core Principles: No matter your problem there is more right with you than wrong with you.. MBSR is about the whole person not just a diagnosis or illness. Every one can cultivate an accepting awareness towards their own experience. Acceptance of our experience (not judging it or trying to change it) can offer us the opportunity for transformation.

19 MBSR- A Description The Attitudinal Foundation of Mindfulness: 1. Non-judging 2. Patience 3. Non-striving, being rather than doing Acceptance 4. Acceptance 5. Letting go

20 MBSR- A Description The full programme includes: 1. Practice in becoming mindful in everyday actions Body scan 2. Body scan 3. Mindfulness of the breath 4. Mindfulness applied to problematic patterns of thinking

21 MBSR- A Description MBSR teaches mindful practice that can be applied both as formal meditation as part of one s s day, but perhaps more importantly encourages mindful living,, an approach to living each day, as much as possible, in the present moment.

22 Exercise: Sitting meditation of breath, body, mind and thoughts.

23 MBSR- The Research The findings from research suggest that MBSR is effective in reducing stress and anxiety and some physical symptoms among individuals experiencing a range of illnesses, including cancer, chronic pain, diabetes, fibromyalgia, arthritis and HIV. These benefits are still observable four years after finishing the programme. In a modified form it has also been found helpful for those with anxiety, depression, addiction and eating disorders.

24 MBSR- The Research 8 weeks of MBSR associated with brain changes (EEG)- increases in left sided anterior activation which is known to be connected to the experience of positive affect. Also enhanced immune system response evident (increases in antibody titers to influenza vaccine) among participants in MBSR. Mindfulness in combination with light therapy appears to speed the rate of healing in psoriasis.

25 Exercise: How mindful am I in my day to day life?

26 What might the benefits of living mindfully be? The gains and pains of mindfulness! An increased ability to relax and experience peace of mind. Greater energy, enthusiasm and appreciation of the small things. Heightened acceptance of life as it is. An increased ability to cope more effectively with both short and long term stressful situations.

27 What might the benefits of living mindfully be? The gains and pains of mindfulness! Practice, practice, practice. Inner resistance- why am I doing this, I am doing this wrong, I don t t want to accept things as they are. Feedback from the group on this?

28 How Can I live More Mindfully When possible do one thing at a time. Pay attention to what you are doing. When your mind wanders from what you are doing, bring it back as soon as you notice. See Everyday Mindfulness tips in pack

29 Overview of Workshop Materials Your thoughts and questions?

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