Professional Documents
Culture Documents
Tony Bates
A simple way of relating to our experience, which can have profound impact on painful,
negative experiences we encounter.
Characteristics of mindfulness
Involves:
o ‘Stopping’
o Paying attention
o Becoming aware of present moment realities
o Not judging whatever is happening as ‘good’ or ‘bad’
Definition
“The non-judgemental observation of the ongoing stream of internal and external stimuli
as they arise”. Ruth Baer (2003)
“Keeping one’s consciousness alive to the present reality” (Thich Nath Hanh, 1976)
“By learning to set aside discursive thinking, and to see products of cognition as events
with no special reality, we become familiar with the tendency of our minds to build
imaginary scenarios, which are inhabited as if they are real “ (Falton, 2005).
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Relevance of Mindfulness Practice to Emotional Distress
Mindfulness in Psychotherapy
1. Awareness
2. Of present experience
3. With acceptance
(Germer et al., 2005)
All three components are required for a moment of full mindfulness.
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Using Mindfulness in Therapeutic Work
CBT/DBT/ACT
• Encourages non-adversarial relationship to symptoms
• Acceptance-based approach
• Focuses on cognitive “processes” rather than cognitive “content”
• Creates holding environment which allows both therapist intent(??) to listen
in to beliefs and thoughts and consider their value
Psychodynamic Psychotherapy
• Encourages “menalization” (Peter Fonagy, 2000), ie., the capacity to think
about one’s own mental states and those of others
• Mindfulness used to highlight what’s happening in the therapeutic
relationship, in any given moment (Daniel Sterd, 2004)
Humanistic Psychotherapy
• Teaches therapist to remain “present”
• Focusing on “felt sense” (Gendlin 1996)
• Emphasises a person’s inherent capacity to become healthy, make responsible
decisions, and tolerate uncertainty
• Teaches ‘affect tolerance’
Health Psychology
• Mindfulness is used to encourage a less reactive autonomic system – to feel
less stressed
• Mindulness is used to help patients recognise and respond to their health
needs, before they develop into illness (e.g. patients with diabetes, asthma,
obesity)
• Mindfulness improves immune function (Davidson et al., 2003)
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Instructions on mindfulness all point to the same thing: being
right on the spot that nails us. It nails us to the point of time and
space that we are in. When we stop there and don’t act out, don’t
repress, don’t blame it on anyone else, and also don’t blame it
on ourselves… we encounter our heart.
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Exercises
Exercise 1
1. Assume a comfortable posture lying on your back or sitting; keep the spine
straight and let your shoulders drop.
2. Close your eyes, if it feels comfortable.
3. Bring your attention to your belly, feeling it rise or expand gently on the inbreath
and fall or recede on the outbreath
4. Keep the focus of your breathing, “being with” each inbreath for its full duration
and with each outbreath for its full duration, as if you were riding the waves of
your own breathing.
5. Every time you notice what it was that took you away and then gently bring your
attention back to your belly and the feeling of the breath coming in and out.
6. If your mind wanders away from your breath a thousand times, then your “job” is
simply to bring it back to the breath every time, no matter what preoccupies it.
7. Practice this exercise for 15 minutes at a convenient time every day, whether you
feel like it or not, for 1 week, and see how it feels to incorporate a disciplined
meditation practice into your life. Be aware of how it feels to spend some time
each day just being with your breath, without having to do anything.
Kabat-Zinn (1990, p.58)
Exercise 2
1. Tune in to your breathing at different times during the day, feeling the belly go
through one or two risings and fallings.
2. Become aware of your thoughts and feelings at these moments, just observing
them without judging them or yourself.
3. At the same time, be aware of any changes in the way you are seeing things and
feeling about yourself.
Kabat-Zinn (1990, p.58)
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Mindfulness and Psychotherapy
- Resources and References -
Books on personal practice
Brach, T. (2003). Radical acceptance: Embracing your life with the heart of a Buddha.
New York: Bantam/Dell.
Kabat-Zinn, J. (2005). Coming to our senses: Healing Ourselves and the world through
mindfulness. New York: Hyperion.
Kornfield, J. (1993). A path with heart: A guide through the perils and promises of
spiritual life. New York: Bantam.
Germen, C. K., Siegel, R. D., &: Fulton, P. R. (2005). Mindfulness and Psychotherapy.
New York: Guilford Press.
Hayes, S. C., Follette, V. M., & Linehan, M. m., (Eds.). Mindfulness and acceptance:
Expanding the cognitive-behavioral tradition. New York: Guilford Press.
Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (1999). Acceptance and commitment
therapy: An experiential approach to behavior change. New York: Guilford Press.
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Magid, B. (2002). Ordinary mind: Exploring the common ground of Zen and
psychotherapy. Boston: Wisdom Publications.
Molino, A. E. (1998). The couch and the tree. New York: North Point Press.
Websites
Mindfulness-based stress reduction: www.umassmed.edu/cfm
Mindfulness and Acceptance Special Interest Group of the Association for the
Advancement of Behavior Therapy: listerv.kent.edu/archives/mindfulness/html
Journal articles
Bickman, L. (1999). Practice makes perfect and other myths about mental health
services. American Psychologist, 54 (11), 965-979.
Bohart, A., Elliott, R., Greenberg, L., & Watson, J. (2002). Empathy. In J. C. Norcross
(Ed.), Psychotherapy relationships that work. New York: Oxford University Press.
Brown, K., & Ryan, R. (2003). The benefits of being present: Mindfulness and its role in
psychological well-being. Journal of Personality and Social Psychology, 84(4), 822-848.
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HarperCollins.
Duncan, B., & Miller, S. (2000). The heroic client: Doing client-centered, outcome-
informed therapy. San Francisco: Jossey-Bass.
Guzman, J., Esmail, R., Karjalainen, K., Malmivaara, A., Irvin, E., & Bombardier, C.
(2001). Multidisciplinary rehabilitation for chronic low back pain: Systematic review.
British Medical Journal, 323(7322), 1186-1187.
Hayes, S. (2002b). Buddhism and acceptance and commitment therapy. Cognitive and
Behavioral Practice, 9, 58-66.
Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (1999). Acceptance and commitment
therapy: An experiential approach to behavior change. New York: Guilford Press.
Keller, M., Yonkers, K., Warshaw, M., Pratt, L., Gollan, J., Massion, A., et al. (1994).
Remission and relapse in subjects with panic disorder and panic with agoraphobia: A
prospective short interval naturalistic follow-up. Journal of Nervous and Mental
Disease, 182(5), 290-296.
Kinnell, G. (1980). Saint Francis and the sow. In Mortal acts mortal words. Boston:
Houghton Mifflin.
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dopamine tone during meditation-induced change of consciousness. Brain Research and
Cognitive Brain Research, 13(2), 255-259.
Kutz, I., Leserkman, J., Dorrington, C., Morrison, C., Borysenko, J., & Benson, H.
(1985). Meditation and psychotherapy. Psychotherapy and Psychosomatics, 43, 209-
218.
Ladner, L. (2004). The lost art of compassion: Discovering the practice of happiness in
the meeting of Buddhism and psychology. New York: Harper Collins.
Lambert, M., & Barley, D. (2002). Research summary on the therapeutic relationship
and psychotherapy outcome. In J. C. Norcross (Ed.), Psychotherapy relationships that
work. New York: Oxford University Press.
LeDoux, J. (1995). Emotion: Clues from the brain. Annual Review of Psychology, 46,
209-235.
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Lesh, T. (1970). Zen meditation and the development of empathy in counselors. Journal
of Humanistic Psychology 10(1), 39-74.
Libet, B. (1999). Do we have free will? In Liebet, A. Freeman, & K. Sutherland (Eds.),
The volitional brain: Towards a neuroscience of free will. Thorverton, UK: Imprint
Academic.
Macy, J., & Brown, M. (1998). Coming back to life: Practices to reconnect our lives,
our world. Gabriola Island, BC, Canada: New Soceity.
Marlatt, G., & Kristeller, J. (1999). Mindfulness and meditation. In W. R. Miller (Ed.),
Integrating spirituality into treatment. Washington, DC: American Psychological
Association.
Maslach, C., & Leiter, M. (1997). The truth about burnout: How organizations cause
personal stress and what to do about it. San Francisco: Jossey-Bass.
Murphy, S. (2002). One bird one stone. New York: Renaissance Books.
Myers, D. (200). The funds, friends, and faith of happy people. American Psychologist,
55(1), 56-67.
Newberg, A., Alavi, A., Baime, M., Pourdehnad, M., Santanna, J., & d’Aquili, E. (2001).
The measurement of cerebral blood flow during the complex cognitive task of
meditation. A preliminary SPECT study. Psychiatry Research, 106(2), 113-122.
Pearl, J., & Carlozzi, A. (1994). Effect of meditation on empathy and anxiety.
Perceptual and Motor Skills, 78, 297-298.
Peng, C., Mietus, J., Liu, Y., Khalsa, G., Douglas, P., Benson, H., et al. (1999).
Exaggerated heart rate oscillations during two meditation techniques. International
Journal of Cardiology, 70, 101-107.
Shapiro, S., Schwartz, G., & Bonner, G. (1998). Effects of mindfulness-based stress
reduction on medical and premedical students. Journal of Behavioral Medicine, 21(6),
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581-599.
Siegel, R. D., Urdang, M., & Johnson, D. (2001). The developing mind: Toward a
neurobiology of interpersonal experience. New York: Guilford Press.
Siegel, R. D., Urdang, M., & Johnson, D. (2001). Back sense: A revolutionary approach
to halting the cycle of back pain. New York: Broadway Books.
Sing, N., Wahler, R., Adkins, A., & Myers, R. (2003). Soles of the feet: A mindfulness-
based self-control intervention for aggression by an individual with mild mental
retardation and mental illness. Research in Developmental Disabilities, 24(3), 158-169.
Sweet, M., & Johnson, C. (1990). Enhancing empathy: The interpersonal implications of
a Buddhist meditation technique. Psychotherapy: Theory, Research, Practice, Training,
27(1), 19-29.
Tugade, M. M., & Fredrickson, B. L. (2004). Resilient individuals use positive emotions
to bounce back from negative emotional experiences. Journal of Personality and Social
Psychology, 86, 320-333.
Waddell, G., Newton, M., Henderson, I., & Somerville, D. (1993). A fear-avoidance
beliefs questionnaire (FABQ) and the role of fear-avoidance beliefs in chronic low back
pain and disability. Pain, 52(2), 157-168.
Westen, D. (1999). Psychology: Mind, brain and culture (2nd ed.). New York: Norton.
Witkiewitz, K., & Marlatt, G. A. (2004). Relapse prevention for alcohol and drug
problems: That was Zen, this is Tao. American Psychologist, 59 (4), 224-235.
Zetzel, E. (1970). The capacity for emotional growth. New York: International
Universities Press.
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