WHAT IS

MINDFULNESS?

THEORETICAL/PHILOSOPHICAL BACKGROUND

Mindfulness-based meditation originated in Eastern and

Buddhist practices (Dakwar & Levin, 2009).

Buddhism is about “being in touch with your own deepest

nature and letting it flow out of you unimpeded, by waking

up and seeing things as they are” (Kabat-Zinn, 1994, p. 6).

“Buddha means one who has awakened to his or her own

true nature” (Kabat-Zinn, 1994, p. 6)

THEORETICAL/PHILOSOPHICAL BACKGROUND cont inued

Mindfulness is also rooted in Taoism and yoga practices,

while also found in the works of Emerson, Thoreau,

Whitman, and in Native American wisdom (Kabat-Zinn).

Mindfulness first appeared in western psychotherapy in

the late 1970s (Whitfield, 2006).

Mindfulness-based meditation training was developed by

Jon Kabat-Zinn (Dakwar & Levin).

WHAT IS MINDFULNESS?

Mindfulness was described by Kabat-Zinn (1994) as

“paying attention in a particular way: on purpose, in the

present moment, and nonjudgmentally” (p. 4).

Mindfulness is about becoming aware of one’s mind and

body, and living in the here and now by accepting the

present, in order to fully appreciate each moment (Kabat-

Zinn).

The ability to direct one’s attention can be developed through

the practice of meditation, which is the “intentional self-

regulation of attention from moment to moment” (Baer, 2003,

p. 125).

WHAT IS MINDFULNESS cont inued

Mindfulness counter balances Western thinking by honouring

that we are a part of nature, rather than trying to control it, and

that in investigating our own minds through self-observation, we

may be able to live a more satisfying life (Kabat-Zinn, 1994).

Mindfulness is considered as an alternative treatment with

mind-body interventions used in therapy (Dakwar & Levin,

2009).

Mindfulness has been translated from Buddhist psychology to

mean “awareness or bare attention” (Mace, 2007).

WHAT IS MINDFULNESS cont inued

Our usual state of consciousness is quite limited, often

resembling a dream-like state. This is known as

automaticity, where we glide through our lives without

truly noticing or experiencing what happens (Kabat-Zinn,

1994). Thus, we live our lives on “auto pilot.”

A lack of awareness often results in unconscious and

automatic actions and behaviours, often created by fears

and insecurities (Kabat-Zinn). Without resolving these, we

often become stuck. Mindfulness is about becoming

unstuck and not taking life for granted.

WHAT IS MINDFULNESS cont inued

Mindfulness is a “practical way to be more in touch

with the fullness of one’s being, through self-

observation, self-inquiry, and mindful action” (Kabat-

Zinn, 1994, p. 6).

The words for mind and heart are the same in

Asian languages, thus mindfulness practice is

“gentle, appreciative, and nurturing – or

heartfulness” (Kabat-Zinn, 1994, p. 7).

Goa ls o f Mind fu lness -based Therapy

To promote mindfulness, through meditation if

possible.

Meditations are used to encourage individuals to

attend to body experiences, thoughts, emotions,

aspects of environment (sights or sounds) (Baer,

2003).

If meditation is not possible or successful, other

strategies, such as non-meditation mental exercises,

guided imagery, or metaphor, are incorporated to

assist the client in developing insights and

perspectives (Dakwar & Levin, 2009).

KEY CONCEPTS

The Attitudinal Foundation of Mindfulness Practice (Kabat-Zinn, 2009)

Non-judging: assume an impartial witness to your

own experience (Kabat-Zinn). Become aware of how you

automatically judge and react to any experience and

learn to step back from it. Suspend judgment by simply

observing, recognizing, becoming aware (Kabat-Zinn).

Patience: cultivate patience by giving yourself room

to have the experience, whether good or bad, because it

is a part of your reality. Do not be in a hurry. Be

completely open to each moment, accepting its fullness

(Kabat-Zinn). Live in and experience the present moment.

KEY CONCEPTS continued

Trust: develop trust in yourself and honour your feelings, wisdom,

and goodness. “The spirit of meditation is about being your own

person and understanding what it means to be you” (Kabat-Zinn,

2009, p. 36). Practice taking responsibility for being yourself and

listening to, and trusting yourself.

Beginner’s Mind: “to see the richness of the present moment,

cultivate beginner’s mind by having a mind that is willing to see

everything as if for the first time” (Kabat-Zinn, 2009, P. 35). This is

to be free of expectations based on past experiences. Be open and

receptive to new possibilities.

Non-striving: meditation is non-doing, non-striving, not achieving.

There is no goal other than to be yourself and paying attention to

whatever is happening. You are simply allowing anything to be

experienced in each moment because it is there (Kabat-Zinn).

KEY CONCEPTS continued

Acceptance: means seeing things as they actually are

in the present (Kabat-Zinn). Denial and resistance is

time consuming, energy-draining, and prevents

positive change. “Cultivate acceptance by taking each

moment as it comes and being with it fully, as it is”

(Kabat-Zinn, 2009, p. 39).

Letting go: “cultivating the attitude of letting go, or

non-attachment is fundamental to the practice of

mindfulness” (Kabat-Zinn, 2009 p. 39). Letting go is a

way of letting things be as they are, without judging or

holding on.

ETHICAL CONSIDERATIONS

In using Mindfulness techniques, therapists must have a

good understanding of Mindfulness, while also having

received formal training (Teasdale, Segal, Williams, 2003).

Therapists should practice mindfulness themselves as a

means of appropriate modeling to their clients.

In order to utilize Mindfulness into practice, therapists

must have a good understanding of the disorders they are

treating, as well as knowing how Mindfulness can be

helpful with those disorders (Teasdale, Segal, Williams).

ETHICAL CONSIDERATIONS cont inued

Mindfulness has been deemed most effective when

implemented alongside other treatment modalities and

therapists must consider how to implement it (style) in

order to be effective (Teasdale, Segal, Williams, 2003).

Mindfulness training may only be helpful in certain

situations. Thus, therapists need to be well aware of the

limitations of Mindfulness and when it is/is not appropriate

to be used (Teasdale, Segal, Williams).

Possible unintended negative effects may include

increased restlessness, anxiety, depression, guilt, and

hallucinations (Mace, 2007).

APPLICATIONS

Addictions/Relapse Prevention: MBRP:

http://www.mindfulrp.com/ Mindfulness can be used to

help in “facilitating the extinction of cue or using

reminders, calming cravings and urges, reducing

maladaptive and compulsive behaviours, and promoting

healthier and more resilient choices” (Dakwar & Levin,

2009, p. 264).

Pain: Using MBSR, the client is encouraged to observe

pain sensations nonjudgmentally with the intention of

reducing distress associated with pain (Baer, 2003).

Stress: MBSR and MBCT :http://www.mbct.com/

APPLICATIONS continued

Trauma:http

://www.rebelbuddha.com/2011/10/using-mindfulness-bas

ed-psychotherapy-and-mindfulness-meditation-to-overco

me-trauma/

PTSD: Kearnery D., McDermott, K., Malte, C., Martinez,

M., & Simpson, T. (2012). Association of participation in a

mindfulness program with measures of ptsd, depression and

quality of life in a veteran sample. Journal of Clinical

Psychology, 68(1), 101-116. doi: 10.1002/jclp.20853

APPLICATIONS continued

BPD/DBT: Mindfulness skills are taught to assist in

synthesizing acceptance and change and use three

mindfulness “what” skills of observation, description,

and participation, and three mindfulness “how” skills

of nonjudgmentally, one-mindfully, and effectively

(Baer, 2003)

Anxiety/Depression:

http://theconference.ca/mindfulness-based-cognitive-therapy-as-a-relapse-prevention-approach-to-depression

Personal: To reduce stress, increase quality of life

and self-compassion.

http://kspope.com/memory/mindful.php#clinician

TECHNIQUES

Techniques are learned through a mixture of guided

instruction and personal practice, and include those which are

formal, meaning that a person withdraws from other activities

to engage in the practice (sitting or moving meditations, such

as attending to breath, body sensations, walking, yoga

stretches) or informal, such as those that can be undertaken

in every day life and activities (mindful eating, cleaning,

reading, self-monitoring, or mini-meditation, such as a three

minute breathing space) (Mace, 2007).

INTERVENTIONS

Mindfulness-Based Cognitive Therapy

(Segal, Williams, & Teasdale, 2002)

Session 1: Automatic Pilot:

Raisin Exercise: http://www.youtube.com/watch?v=

tYDXQQBojk8

Body Scan Meditation: http://www.youtube.com/watch?v=

obYJRmgrqOU

Mindfulness of Daily Activity

Session 2: Dealing with

Barriers

Thoughts and

Feelings

Pleasant Events

Short Sitting

Meditation

INTERVENTIONS continued

SESSION 3: MINDFULNESS OF THE BREATH AND

BODY

• 3 Minute Breathing Space:

http://cdn.franticworld.com/wp

-content/uploads/2012/02/Thre

e-Minute-Breathing-Space-med

itation-from-book-Mindfulness-

Finding-Peace-in-a-Frantic-Wor

ld-

128k.mp3

• Mindful Stretching (yoga) and

Mindful Hearing

• Unpleasant Events

Session 4: Staying Present

Mindful Seeing and

Hearing

Sitting Meditation

Automatic Thoughts

Mindful Walking

Meditation

INTERVENTIONS continued

Session 5: Allowing/Letting

Be

Sitting Meditation

Breathing Space

Rumi’s Poem “The Guest

House”

Coping Space

Session 6: Thoughts are

not facts

Sitting meditation

Moods, thoughts, and

alternative views

3-minute breathing

and coping space

Choiceless awareness

INTERVENTIONS continued

Session 7: Caring for

yourself

Mindful response to

persistent visitors

Links between activity

and mood

Meditations: Mountain

or Loving Kindness

INTERVENTIONS cont inued

Session 8: Keeping up the Momentum

Review what has been learned (Body Scan,

Breathing, etc)

Intention

Importance of Practice

Relapse Planning

REFERENCES

Baer, R. (2003). Mindfulness training as a clinical intervention: A

conceptual and empirical review. Clinical Psychology: Science and

Practice, 10(2), 125-143, doi: 10.1093/clipsy/bpg015

Dakwar, E., & Levin, F. R. (2009).The emerging role of meditation in

addressing psychiatric illness, with a focus on substance use

disorders. Harvard Review of Psychiatry, 17(4), 254-267. doi:

10.1080/10673220903149135

Kabat-Zinn, J. (1994). Wherever you go there you are (10th anniversary

ed.). New

York: Hyperion.

REFERENCES continued

Kabat-Zinn, J. (2009). Full Catastrophe Living (15th

anniversary ed.). New York: Bantam Dell.

Mace, C. (2007). Mindfulness in psychotherapy: An

introduction. Advances in Psychiatric Treatment, 13,

147-154. doi: 10.1192/apt.bp. 106.002923

Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2002).

Mindfulness-based cognitive therapy for

depression. New York: The Guildford Press.

REFERENCES continued

Teasdale, J. D., Segal, Z. V., & Williams, J. M. G. (2003).

Mindfulness

training and problem formulation. Clinical

Psychology: Science and

Practice, 10(2), 157-160. doi: 10.1093/clipsy/bpg017

Whitfield, H. J. (2006). Towards case-specific applications

of mindfulness- based cognitive-behavioural therapies: A

mindfulness-based rational emotive behaviour

therapy. Counselling Psychology Quarterly, 19(2), 205-

217. doi: 10.1080/09515070600919536