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Sue Dykes Clinical Psychologist Mindfulness Auckland suzed42@hotmail.

com

School Guidance Counsellors Conference Palmerston North 15 Nov 2012

1979 Jon Kabat-Zinn and Saki Santorelli University of Massachusetts 8 week group programme, with one day silent retreat Various mindfulness practices Strong research base Modified programmes used in many areas

Mindfulness means paying attention in a particular way: On purpose In the present moment And non-judgementally

Intention

Attention
Attitude

When we pause, we dont know what will happen next. But by disrupting our habitual behaviours, we open to the possibility of new and creative ways of responding to our wants and fears. -Tara Brach, 2003

We take advantage of the minds innate capacity to settle and sustain attention, given the right circumstances We train the mind to focus and re-focus on a single object When it wanders away We simply notice where it went , and gently bring it back, repeatedly

Accessible Regular Away from thinking Only ever in the present moment At the intersection of body and mind Innate capacities for calming

All thought is accompanied by co-emerging body experiences These are below the awareness threshold much of the time We ignore this at our peril/exhaustion funnel Mindful awareness lowers the threshold, and makes this information available to us Awareness fosters embodied presence Links with empathy at brain level

Wandering/fragmented attention/monkey mind This leads to mistakes, inefficiencies, stress


Clinging/chasing after/ruminating/stuckness

Experiential avoidance Rigidity and avoidance....what we resist persists

Focus Clarity Calm Openness Equanimity

Baking soda or sand in jar of water Snow globe Theatre stage/movie Sky and clouds Leaves on a stream Fused metals (ACT)

Im sorry to say so but, sadly, its true that Bang-ups and Hang-ups can happen to you (Dr. Seuss)

By fighting sleeplessness, we can create insomnia By fighting anxiety, we can create panic By fighting grief, we may develop depression By fighting back pain, we may create a chronic pain syndrome By fighting our daughters choice of boyfriend, we may end up with a son-in-law we dont want

R =recognize A =allow I =investigate N =non-identification

1) Awareness, the starting point 2)Moving towards the unpleasant 3)Seeking the pleasant 4)Broadening awareness and cultivating equanimity 5)Choice: responding rather than reacting
Adapted from Vidyamala Burch, 2008

Clear-seeing Approaching rather than avoiding Responding rather than reacting Insight/Wisdom

Compassion

Noho Puku meditation


Matauranga knowledge Mohiotanga embodied knowing Maramatanga illumination Tohu seeing the world as it actually is Te Ahukaramu Charles Royal (nephew of Rev. Maori Marsden)Exploring Indigenous Knowledge, 2005

Learn to stay in the moment Practice letting go of judgements Become aware of a calm, stable centre that can steady us in the midst of upheaval With true calm comes new energy We become more self-reliant We become kinder to ourselves (Salzberg, 2011)

Strengthens the professional relationship via increased empathy and common humanity Capacity to tolerate emotions, own and clients Stronger presence (less avoidance/dissociation) Identify and disentangle from own conditioning Less attached to a particular outcome, therefore more trusting and creative Greater enjoyment of the work/less burnout

Psychological Anxiety Depression Self-compassion Burn-out Cancer patients psychological well-being Health professionals and trainees measures of well-being

Physical Health Chronic pain syndromes Cancer Psoriasis Cardiovascular disorders Arthritis Type 2 diabetes Organ transplants Brain structure

A 70 per cent reduction in anxiety Fewer visits to your GP An ongoing reduction in anxiety three years after taking an MBSR course An increase in disease-fighting antibodies, suggesting improvements to the immune system Longer and better quality sleep, with fewer sleep disturbances A reduction in negative feelings like anger, tension and depression Improvements in physical conditions as varied as psoriasis, fibromyalgia and chronic fatigue syndrome.

2003 Davidson and Kabat-Zinn Stressed Biotech workers, 8 week MBSR course, Moods improved and more engaged in their work. Felt healthier and more + and less stressed Brain scans showed significant shift to the left on PFC, Improved immune systems correlated with shift to the left in pre-frontal functioning (emotional set-point)

Meditation practice seems to prime brain cells to fire together in patterns that strengthen key brain structures, eg those involved in decisionmaking, memory, and emotional flexibility 2001 R Davidson Madison Wisconsin: Monks/the Olympic athletes of meditation EEGs showed higher gamma waves than ever seen before (mental effort and problemsolving)Correlated with hours of training (all over 10,000 hours) fMRI showed that activity in the LEFT pre-frontal cortex swamped that in the right

Increased gray matter (measurably thicker) in the: 1) Insula - interoception, self-awareness,empathy for emotions (Holzel et al. 2008, Lazar et al. 2005) 2) Hippocampus visual-spatial memory, establishing context, inhibiting amygdala and cortisol (Holzel et al. 2008, Luders et al.2009)

3)Prefrontal cortex executive functions, attention control (Lazar et al. 2005, Luders et al. 2009)
Reduced cortical thinning with aging in 1) and 3),(Lazar et al. 2005)

Teaching mindfulness to client, to own level of experience, AND NOT BEYOND (SEE guidelines)

Show first, rather than tell Invite first, explain later Allow for creativity Set up conditions, allow for clients experience to unfold Trust what will emerge Teach from your own experience Accompany your client

Pause and move out of auto-pilot Aim and sustain Reflect together

Encourage practice, formal and/or informal, no matter how brief(breathing, observing) Encourage cues: visual or sound prompts

Rationale to fit (recalibrate the nervous system, unhook from whats holding us back, training attention) Emphasize universality (pain and suffering) Build on existing experiences of mindfulness We are always building on innate capacities(for calming and wisdom) Trust what will emerge

Mindful minute 3 minute breathing space 5 things you see and 5 things you can hear Defusion I am having the thought that.... And, I notice I am having the thought that....

S stop what youre doing T take a breath O observe your environment (int and ext) P proceed www.impactednurse.com

Turn routine activities into practice Eg Mindful emailing at Google Expansion /making room for uncomfortable experiences Still quiet place (Amy Saltzman)

Slow down Talk less Reduce multi-tasking where possible Focus on your breath while doing daily activities Relax into a feeling of calm presence with other people Use routine events ( phone ringing, going to toilet, drinking water)to bring you back to centre Reflect on where your food came from Simplify your life (adapted from Buddhas Brain, by Rick Hanson, 2009)

1) Mindfulness 2) Common Humanity 3) Kindness

1) self-kindness being kind and understanding towards yourself when you experience pain or failure rather than being harshly self-critical;

2) common humanity seeing your experiences as part of the larger human experience rather than as leading to separation and isolation;

3) mindfulness the ability to hold painful thoughts and feel-ings in balanced awareness rather than over-identifying with them. Selfcompassion protects you

This is a moment of suffering. Suffering is a part of life. May I be kind to myself. May I give myself the compassion I need.

www.bemindful.co.uk www.mentalhealth.org.nz www.mindfulnessauckland.co.nz (Sue) www.rickhanson.net www.openground.com.au www.self-compassion.org (Kristin Neff) www.mindfulselfcompassion.org (Chris Germer) www.compassionatemind.co.uk(Paul Gilbert)

REFERENCES
Brantley, J. Calming Your Anxious Mind, New Harbinger Publications, Inc. 2007 Burch, Vidyamala. Living Well with Pain and Illness, Priatkus Books, Great Britain,2008 Baer, R, (Editor)Mindfulness-Based Treatment Approaches clinicians Guide to Evidence Base and Applications, Academic Press, 2006 Chaskalson, M. Mindfulness in the Workplace:Developing resilient Individuals and Resonant Organisations with MBSR (Kindle locations 768-769) John Wiley and Sons, Kindle Edition, 2011 Germer, C. K. Siegel, R. D. And Fulton, P. R. Mindfulness and Psychotherapy, New York Guilford Press, 2005 Hanson, Rick and Mendius, Richard, Buddhas Brain, New Harbinger Publications, 2009 Kabat-Zinn, Jon, Full Catastrophe Living NewYork Delacorte Press, 1990 Kornfield, J. The Wise Heart: A Guide to the Universal Teachings of Buddhist Psychology New York Bantam Books 2008 Linehan, Marsha M. Skills Training Manual for Treating Borderline Personality Disorder, The Guilford Press 1993 McCowan, D, Reibel, D. and Micozzi, M. S. Teaching Mindfulness, Springer , 2010 Orsillo, S. M. And Roemer, L. The Mindful Way Through Anxiety, The Guilford Press, 2011 Salzberg, Sharon, Real Happiness, The Power of Meditation, Workman Publishibng, New York, 2011 (Good for how to learn mindfulness)** Salzberg, S Loving-Kindness, The Revolutionary Art of Happiness Shambala Classics, 2002 Santorelli, Saki Heal Thyself, Bell Tower, New York, 1999 Shapiro, Shauna L. And Carlson, Linda E. The Art and Science of Mindfulness, APA 2009 (good overview of theory and research for Therapists) Siegel, D.J The Mindful Brain, W.W Norton and Company, 2007 Siegel, R. D. The Mindfulness Solution The Guilford Press, 2010 (Practical)**(Good web-site) Susan Kaiser-Greenland, The Mindful Child: How to Help Your Kid Manage Stress and Become Happier, Kinder and More Compassionate, 2010 Williams, M and Teasdale, J, Segal, Z and Kabat-Zinn, The Mindful Way Through Depression, TheGuilford Press, 2007 (very good for how to learn and teach MBSR with CBT additions for Depression)** Williams, Mark and Penman, Danny, Mindfulness, A Practical Guide to Finding Peace in a Frantic World, Priatkus, UK, 2011

Many of us find ourselves struggling with fatigue, a sense of futility, frustration with forms and computers, inability to keep up with the rapid flow of new information, and the demands of our own lives. There may be little we can do to quickly change the external factors in our lives and practices. But we can change our internal responses to these challenges. Mindful presence invites us back into each moment as it happens, helping us compassionately set priorities, recognize our limits, and rediscover the meaning in our work.

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