What is mindfulness?
Awareness that arises through paying attention, on purpose, in the present moment, non-judgementally
Aims of mindfulness
-To be in control of own mind, by paying attention to present thoughts and emotions
-To enhance positive characteristics
What is meant by ‘gaining control of thoughts’?
-To focus on the present moment
-Focusing on the past can bring feelings of depression and regret
-Focusing on the future can bring feelings of anxiety and worry
-Focusing on the present allows us to gain awareness of unhelpful/negative thoughts and help us gain control of them
What are ‘informal practices of mindfulness’?
The opposite of multi-tasking
Fully immersing yourself in the everyday tasks at hand
Absorbing everything about the task/surroundings
E.g. Brushing teeth - the sound of the water from the tap, the feel of the toothbrush on your teeth, the taste of the toothpaste etc.
What is the process of guided meditation?
-Find a comfortable position
-Sit with spine straight and cross legged or some prefer to lay down
- Focus on breathing - breathing deeply through the nose and out through the mouth
- Pay attention to your breath, body sensations
-If the mind wanders, acknowledge this and bring the focus back to breathing (negative thoughts should be acknowledged but cast aside)
-Accept that thoughts are impermanent - they come and go
What is the process of mindful breathing?
- first stage you use counting to stay focused on the breath. After the out-breath you count one, then you breathe in and out and count two, and so on up to ten, and then you start again at one.
- second stage you subtly shift where you breathe, counting before the in-breath, anticipating the breath that is coming, but still counting from one to ten, and then starting again at one.
- third stage you drop the counting and just watch the breath as it comes in and goes out.
- final stage the focus of concentration narrows and sharpens, so you pay attention to the subtle sensation on the tip of the nose where the breath first enters and last leaves the body.
What is MBSR?
Mindfulness based stress reduction - using mindfulness techniques (meditation, yoga) to help cope with stress. Turning ones like into an adventure in living instead of a chore. Can be used in patients with chronic/painful conditions too
What is MBCT?
Mindfulness based cognitive therapy
Helps with recurring depression
Combines meditation, breathing and stretching with cognitive therapy techniques
Developing awareness of thoughts and reactions (staying in the present)
