Mindfulness-Based Stress Reduction (MBSR) MBSR Instructor Peggy Chang

Introduction to

Preface
Application of mindfulness practice in modern medicine and psychotherapy
In the emerging trend of medical research, the physical and the psychological are no longer regarded as two separate, unrelated entities !olistic, integrati"e health in"ol"es not only the physiological factors, #ut also the psychological and social factors Moreo"er, people are con"inced that the inner psychological force for the o"erall health of #ody and mind has great influence Mindfulness-Based Stress Reduction as a result came into play

Mindfulness Meditation, or Insight Meditation, has gradually #ecome the focal point of psychotherapy and many types of medical research, especially stress-reducing related research

Mindfulness-Based Stress Reduction ( MBSR)

Definition: Mindfulness-Based Stress Reduction is a stress reduction method based on mindfulness meditation. Mindfulness : -Awareness of body and mind processes at each moment as they occur; totally in the present. - Right attitude in meditation - larity! softness! fle"ible mental state #reatment : -$nderstand mindfulness as %pure awareness& e"periences of one's own body and mind in each present moment. (atients should be taught right attitude to practice mindfulness.

MBSR is intended to assist )not replace* general medical practices. +ts ob,ecti-e is to teach the patient to use their inherent physical and mental strength! acti-ely doing something that others cannot substitute for their own health - culti-ation of mindfulness.

$"olution of MBSR (%)

MBSR founder : &r 'ohn (a#at )inn Born in 1944 , Ph.D. Massachusetts Institute of Molecular Biology, Honorary Doctor of Medicine, Massachusetts Medical School, also a meditation instructor. In 19 9 Dr. !ing o"ened Stress #eduction $linic for %ni&ersity of Massachusetts Medical $enter, and designed Mindfulness'Based Stress #eduction , using mindfulness meditation to hel" "atients deal (ith stress, "ain and disease, (hich had )een affirmed )y many. In 199*, he e+"anded Stress #eduction $linic to Center for Mindfulness in Medicine, Health Care, and Society, referred to as CFM)
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$"olution of MBSR (*)

,"ril -..* $/M held its third annual sym"osium, acti&ely studying the healing "o(er of mindfulness meditation, integrating Mindfulness'Based techni0ues into medicine, health care and education. Stress #eduction $linic not only treats out"atients, )ut also engages in related medical research, o"en courses for medical students, "ro&iding health care (or1ers, thera"ists and educators (ith &arious related courses in 2o) training. 3o( it has de&elo"ed into a (ay to certify teachers, and grant MBS# teacher certifications.
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$"olution of MBSR (+)

/or o&er thirty years, MBS#, created )y Dr. 4inn, has )een (idely
"racticed )y health care "rofessionals, schools, )usinesses, "risons and other institutions. $urrently there are around three hundred hos"itals and related institutions in %S,, $anada, and other countries using MBS# to treat "atients.

&r )inn,s contri#utions to spiritual healing are numerous,

recei"ing many awards !e is also one of the directors of the Mind and -ife Institute, which helps promote dialogue and e.changes #etween the leaders of the Buddhist community and /estern scientists, in order to more deeply e.plore human mentality, emotion and disease
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Content of MBSR method and Course MBS# Method '#ight ,ttitude 'S1ill of mental training in mental e+ercise ',dditional e+ercises MBS# Program '5rou" training courses in eight (ee1s duration ',ttend -.* hour6s lecture "er (ee1 'Practice MBS# Daily at least 7. to 4* minutes to a""ly 1no(ledge leaned in the classroom. 'Include 1 day 8usually in the si+th (ee19 of silent intensi"e meditation retreat

RI0!1 211I13&$
% 4o 'udgment Do not make judgments of one's own emotions, thoughts, pain and other physical and mental phenomena; just be aware of them. * Being Patient Be patient with "arious physical and mental conditions at present moment, patiently go along with them in a peaceful manner + /ith a Beginner5s Mind Always keep a beginner's mind, willing to face every physical and mental event with the innocent heart of a child. 6 1rust Trust and let go of oneself. Trust one's wisdom and ability. 7 4on-&oing ust be effortlessly aware of all the physical and mental phenomena occurring at present moment ; !"on# $triving% not to Disturb oneself by wanting to see the result. 8 2cceptance &illing to see and accept physical and mental phenomena at present moment as it is. 9 -etting go, &etachment 'hange mental habit of untrained mind, just be aware the present physical and mental events moment to moment.

Three kinds of Formal Meditation Methods

(%) Sitting Meditation: Observe the up and down movement of the abdomen generated by breath, or keep the mind at the nose tip and observe feelings of contact of the breath. When any wandering thought or emotion appears, the meditator just perceives it, and then brings attention back to the abdomen movements or nose tip. When pain occurs, patients are encouraged to observe the physical pain. (*) Body Scan: Patient lying flat or to adopt an astronaut lying posture, guide attention sequentially observing feeling of different parts of the body, starting from the left toe, and finally to the top of the head. Use the same tactics when faced with wandering thoughts and pains as in sitting meditation. With pain occasionally, one can use with visuali ation techniques !visuali ing the pain leaving the body with the breath". (+) Mindful ;oga: #$%& combines 'mindfulness practice' with (atha )oga. *eaches patients to observe the present physical and mental phenomena while practicing (atha )oga .

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2&&I1I<42- PR2C1IC$

/al=ing Meditation
In addition to the three formal meditation methods for the integration of mindfulness "ractice into daily life , MBS# course also teaches :(al1ing meditation:.

Mindfulness in &aily -ife

Culti"ate mindfulness in e"eryday life, such as wal=ing, eating, dressing, wor=ing, tal=ing and other acti"ities

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Applications of MBSR and Achievement in Clinical Research(1)

;he first article a)out MBS# and long'term "ain 8chronic "ain9 clinical study "u)lished in 19<-, !a)at'4inn %" to =cto)er, -..-, more than >4 research re"orts (ere "u)lished, (ith MBS# or :mindfulness "ractice: as the su)2ect, or directly related to. Increasingly, more studies are on going. #e&ie( re"orts of &arious e+"lorations or ?criticals@, generally sho( that MBS# can effecti&ely "romote "hysical and mental health, as (ell as )e an au+iliary for increasing the efficacy of treating &arious )ody and mind diseases.

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Applications of MBSR and Achievement in Clinical Research(2)

Chronic Pain-- can effecti&ely enhance the resilience of "ain "atients,
reducing negati&e emotion induced "ain 8such as an+iety and anger9. $an also treat or reduce the degree of "ain, greatly enhancing the 0uality of life. ,""lications include treating )ac1 "ain, nec1 "ain, migraine, etc..

$ancer'' MBS# also can increase the "atient6s "sychological

ada"tation, reduce disease induced stress, an+iety, slee" disorders and other "ro)lems. It can effecti&ely im"ro&e the o&erall 0uality of life of "atients. It can )e used, for e+am"le, in treating )reast cancer, "rostate cancer, heart disease, and HIA 8,IDS9.

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Applications of MBSR and Achievement in Clinical Research(3)

In addition, MBSR has pro"en to #e effecti"e in reducing high #lood pressure, alle"iate fi#romyalgia, and multiple sclerosis In terms of mental illness, the course "ro&ed to )e effecti&e in hel"ing an+iety, "anic attac1s, =$D 8o)sessi&e com"ulsi&e disorder9, and )ulimia 8)inge eating disorder9.

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Applications of MBSR and Achievement in Clinical Research(4)

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,ncreased brain activity ,n addition, a -../ publication by 0avidson &1 and 2abat+3inn of the University of Wisconsin, who co+led the study, reported that the employees of a biotech company, after participating in an eight week '#indfulness practice' training, the activities in the left anterior frontal lobe of the brain !left prefrontal corte4" which symboli es positive emotions, were quite significantly active, compared to the control group that did not participate in the training.

%trengthen immune function 5ntibodies generated in response to influen a vaccine of the employees who participated in mindfulness training were significantly higher than untrained staff .

The above studies indicate that MBSR, thru the training of mind, increases positive brain activity, and enhances the body's immune function

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;he Benefit of Mindfulness Practice

#$%& provides a simple and powerful way to free us from problems, to nurture wisdom and vitality6 to regain control of the direction and quality of life, including the relationship between ourselves and others in a family. 5lso, the relationship between ourselves and our work, the world, and the planet. *he most important is still the relationship with ourselves. #editation makes us wake up and understand that life only shows itself between moments. ,f we can not fully co+e4ist with these moments, we7ll miss the most precious things in life. We cannot appreciate the rich and profound possibilities implied in growth and transformation. >ree from suffering: -et,s get away from the pro#lem - understanding the physical and mental processes Peel off the negati"e emotions &o not suffer mental pains while ha"ing #ody pains 0ain happiness: Connect our own wisdom with "itality --- settle down mentally and physically? enhance and impro"e the @uality of life and "itality -i"e happier, more content, and more harmonious
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Conclusion
,lthough MBS# is rooted in the early Buddhist /our /oundations of Mindfulness "ractice, the course does not in&ol&e Buddhist )eliefs and rituals. $ourses (ere )ased only on the mind')ody as"ects of medical science, successful cases, and clinical research in order to demonstrate mindfulness "ractice theory. Bitnessed the )enefits of gaining ha""iness and freedom from suffering, (ithout reference to the Buddhist canon and theory. Mindfulness "ractice, )y remo&ing religious and cultural features, (ill more or less assist in the "romotion of mindfulness "ractice in non'Buddhist countries, there)y hel"ing "atients of different religious and cultural )ac1grounds to more li1ely acce"t MBS# related "hiloso"hy and "ractice methods.

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Meditation Benefits Brain

Meditation is good for the brain. BBC e!s "#ssue of February 5, 2 !)

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Science pro"es that he is the happiest person in the world

<de to Mingyur ( * Rinpoche
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Brainwa-e obser-ation shows the gradual relief from sic.ness -ia meditation
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-eisure half a day Washington lawyers meditate to relieve pressure.

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Maharishi college students of Iowa start their courses of the day "ith meditation#

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etroit high school students use time between classes to meditate.

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A primary school of /a.land! alifornia! renowned for ethnic conflict! -iolence and noise , found that meditation prompted students to impro"e concentration and #eha"e more calm and rela.ed after fi"e wee=s of the meditation e.periment#
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!I S "iruses Slow own

!ealth Sciences 1uesday, *A

'uly ,BC

UCLA researchers found that meditation reduced the number of CD4 T cells of AIDS patients, which slowed down the progress of HI !
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Mindfulness Meditation Becomes a Transformational #orce in !merican $ails

Seattle 1imes
(7DAD*BBC)

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Prayer and Transfer Merits

#ay , be without bodily pains #ay , be without mental pains #ay , be peaceful and happy #ay my parents, teachers, relatives and friends be without bodily pains #ay my parents, teachers, relatives and friends be without mental pains #ay they be peaceful and happy #ay all sentient beings be without bodily and mental pains #ay they be peaceful and happy
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