The Basics of Mindfulness

Mindfulness

by exulthealth

The Basics of Mindfulness

Mindfulness

by exulthealth

by exulthealth

“Mindfulness is the awareness that emerges through paying attention on purpose, in the present moment, and nonjudgmentally, to things as they are.”

-Williams, Tisdale, Segal and Kabat-Zinn

 

Mindfulness

 Moment-to-moment awareness
 Being in the present
 Cultivate a new kind of control and wisdom
 Inner relaxation
 Knowledge of self
 Acceptance
 Directing attention
(Kabat-Zinn, 1990) & (Baer, 2006)

 

Strategies for Developing with Mindfulness:

 Be mindful of one thing at a time- internal or external not both.
 Be nonjudgmental- describe what you are observing without making a judgment. Enjoy the moment.
 Patience
 Beginner mind- look at thing through new eyes
 Slow down
 Stop-be still and silent in meditation
 Trust- develop a trust in yourself
 Non-striving- no goal
 Observe-participant observer by engaging with the experience
 Be mindful of the moment- observe the present without thinking of the past or future.
 Focus on your senses- use all your senses in the moment to truly appreciate the event or observation
 Return- when you wonder off return back to your focus
(Kabat-Zinn, 1990)

Major Concepts in Mindfulness:

Present
 The only time we have to:
 Know
 Perceive
 Learn
 Act
 Change
 Heal
(Kabat-Zinn, 1990)

Being
 Lack of a goal
 “Letting go of wanting something else to happen.” (Kabat-Zinn, 1994, p. 15)
 Being more aware of ourselves
 Present- moment-to-moment experience
 Accepting things how they are
 Allowing things to be as they are
 Thoughts are passing events in the mind
(Segal, Williams & Teasdale, 2013)

Breath
 Focus on the breath without controlling the breath.
 Watch your stomach move up and down or place your hand on it as it moves
 Attention to the feeling on your breath entering and exiting
 The focus helps avoid your mind wondering
 Calms the anxious mind
 Takes us back to now- breath is only now
(Kabat-Zinn, 2012)

Driven and Doing

 Don’t let go of a goal
 Consumed with solving the problem
 Difference in how things are and how you want them to be
 Ruminating- focus on past and future
 Affects view of self
 Ignore the present
 Driven by expectations
 Have our own way
(Segal, Williams & Teasdale, 2013)

 

Written by: Dr. Cynthia D’Sauza, Clinical Director

 

References
Baer, R. A.(2006). Mindfulness-based treatment approaches: Clinician’s guide to evidence base and applications. San Diego: Elsevier Academic Press.
Kabat-Zinn, J. (2012). Mindfulness for beginners. Boulder: Sounds True.
Kabat-Zinn, J. (2007). The MBCT program. Retrieved from https://mbct.com/Classes_Main.htm
Kabat-Zinn, J. (1994). Wherever you go, there you are. New York: MFJ Books.
Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness (15th anniversary ed.): New York: Delta Trade Paperback/Bantam Dell.
Segal, Z., Williams, M., & Teasdale, J. (2013) Mindfulness-based cognitive therapy for depression. New York: Guilford Press.
Williams, M., Teasdale, J., Segal, Z., & Kabat-Zinn, J. (2007). The mindful way through depression: Freeing yourself from chronic unhappiness. New York: Guilford Press.

 

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