Mindfulness Based Stress Reduction
Presented by:
Nicole Swain, LPC, NCC, ACS, ACT
Origin
• Conceived by Jon Kabat – Zinn, PhD• First MBSR Center started in 1979
University of Massachusetts• Based in Easter Philosophy of “Paying
attention with purpose”
Evidence Based
• Three decades of research demonstrates clinically relevant reductions in both physical symptoms and psychological distress for those who have training in mindfulness and MBSR
Integration
• MBSR is not offered as an alternative to traditional medical and psychological treatments but as a complement to these approaches
Premise
• More right with people than wrong• Cultivating awareness of the mind and
body in the here and now• Non – judgmental• Practice allows choice
Entering the mainstream
• People with chronic Stress Illness Pain
Goals
• Allows insight into habitual ways of thinking, feeling and behaving
• Cultivate non-judgmental awareness• Learning to related directly to your life
(Respond vs. React)• Alleviates the experience of suffering
The mind’s two modes
• Rehearsing About the future
• Rehashing What has already occurred in the past
Negative Self Talk
• Natural way a person talks to themselves internally
• Tend to be biased towards the negative• People tend to mindlessly buy into them• Tend to exacerbate physical and
psychological stress and pain
Habitual Styles of Thinking
• Catastrophizing• Discounting the positive• Mind reading• Being the eternal expert• Shoulds• Blaming
Wandering Mind
• The mind will inevitably wander• Practicing mindfulness formally & informally
address negative self talk and habitual styles of thinking
• Non- judgmental awareness gives a person the opportunity and ability to choose to look at situations and thoughts as events rather than facts
Paradigm Shift in Being
8 Attitudes of Mindfulness:• Beginner’s Mind• Non-judgment• Acknowledgement• Non-striving
Attitudes of Mindfulness con’t
• Equanimity• Letting Be• Self reliance• Self compassion
Mindfulness is
• “Simply observing, watching and examining. You are not a judge but a scientist”
• Letting it be (awareness) vs.
Letting it go (acceptance)
Two forms of practice
• Formal: taking time each day to intentionally sit, stand or lie down and focus on the breath, bodily sensations, sounds , other senses, thoughts and emotions
Types of Meditation
• Concentration meditation: goal is to focus on a concept, image or mantra whereby the person becomes deeply absorbed with the object of focus
Types of meditation con’t
• Insight meditation: goal is to bring full attention to the body and mind in the present moment without trying to manipulate the experience
* Mindfulness meditations in MBSR are considered insight meditations
Meditations in MBSR
• Mindful check – in• Breathing meditation• Sitting meditation• Body Scan• Stress & Anxiety meditation• Loving – Kindness meditation• Mindful lying & standing Yoga
Two forms of practice con’t
• Informal: bringing mindful awareness to daily activities such as eating, chores, exercising, relating to others and basically any action
Informal: Weaving into everyday
• Upon awaking in bed• As you bathe• In living with others (home, work, etc.)• Walking• Doing tasks at work or home• Eating• Mindful Check – in
Informal Example
• STOP• S = Stop• T = Take a breath• O = Observe• P = Proceed
Formal Example
• 15 minutes Mindful Breathing Meditation
Resources
• Mindfulnesscds.com• The Miracle of Mindfulness
By Thich Nhat Hanh
• Full Catastrophe Living By Jon Kabat - Zinn
• The Mindful Way through Depression By Mark Williams, John Teasdale, Zindel Segal & Jon Kabat - Zinn
• The Mindful Way through Anxiety By Susan Orsillo & Lizabeth Roemer
Q & A
• Questions and Answers…………….
SMG MBSR Group
* Runs on a rotating basis.
* Summit Medical Group’s Behavioral Health & Cognitive Therapy Center
654 Springfield Ave
Berkeley Heights, NJ 07922
908-277-8900
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