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Mindfulness:Mindfulness:Awaken to the Beauty Awaken to the Beauty
of Your Lifeof Your Life
Reflecting on Self and Practice, CCPA CalgaryReflecting on Self and Practice, CCPA CalgaryMay 25May 25thth, 2012, 2012Jenny Rowett, MEdJenny Rowett, MEd
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Today’s Road Map
• What is mindfulness?
• What are the benefits of mindfulness practice?
• How can mindfulness be utilized in the Counselling relationship?
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Mindlessness
• “mindlessness” (Langer, 1989)– Our tendency to be in “autopilot”, not focused,
reactive, off in “thinking about” mode
– Most of our waking hours are spent in what you might call “thinking about” mode of mind ... It is, in essence, our default mode of mind
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Autopilot ModeAutopilot Mode
Chauffeured around, not consciously, intentionally choosing
Living in Reactivity
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40 – 10 –
50 The % of time our mind is concerning itself with and focused on the:
Past – Present – Future
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6
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Lack of ATTENTION
Lack of PRESENCE
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Monette Saulnier Burns, R.M.T.
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Mindfulness
• Paying attention, on purpose, in the present moment, in a very particular way (Kabat-Zinn, 1990).
• A form of ATTENTION training
• It is not only the process but also a Way of Being:
• Respectful• Open, Receptive and Curious• Kind and Gentle and Caring
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Mindfulness
• Beginner’s Mind
• Patience
• Trust
• Non-judgment
• Acceptance
• Non-striving
• Letting Go
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Mindfulness
• It can be cultivated and trained
• It has the potential to change your brain and foster psychological and physiological well-being
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Traditional Mindfulness TrainingFormal Practice• bringing attention to a
chosen focus • noticing when distracted • returning to that chosen
focus • with a gentle, kind, non-
judgmental understanding and matter of factness
• usual objects of attention are breath and walking
Informal Practice• same quality of
attending• directed to the
mundane events/experiences of everyday life
• that is, paying attention to what you are doing as you are doing it and being fully aware of that
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Mindfulness Try looking at your mind
as a wayward puppy that you are trying to paper train. You don’t drop-kick a puppy into the neighbour’s yard every time it piddles on the floor. You just keep bringing it back to the paper. So I keep trying gently to bring my mind back…
~Annie Lamott (1994)
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Let’s try a formal practice
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Benefits of Mindfulness
• Fosters our capacity to let go of our preoccupations, to be fully present and aware in the moment; which requires a certain kind of effort
• Creates awareness of and reduces our resistance to the way things currently are, thereby reducing stress
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HIGH ROAD
-Involves the prefrontal cortex
-Rational and reflective thought
-Mindfulness
-Flexibility in responses
-Integrated sense of self
awareness(Siegel & Hartzell, 2004)
LOW ROAD-shutting down of higher process-intense emotion-impulsive reactions-rigid, repetitive responses-lacks self reflection-inability to consider other point of view-prefrontal cortex shut off
What is going on in the Brain…
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What is going on in the Brain?
• Neuro-plasticity: – Our brain is a plastic organ
• It continually changes structure and function in response to the experience
• Neurogenesis:– The growth of new neural connections and neurons
(in response to experience)• Repetitive patterns get stronger and more
ingrained and new connections form• “Neurons that fire together, wire together!”
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Benefits of Mindfulness
9 functions of the mPFC (medial prefrontal cortex):• Bodily regulation• Attuned communication• Emotional balance• Response flexibility• Empathy• Insight• Fear modulation• Intuition• Morality
• It is all TRAINABLE!!!!!!
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Benefits of Mindfulness
Physiological:• Increase activity in mPFC (medial prefrontal
cortex)• Improved cognitive & attention skills (associated
increase in alpha-wave patterns & decrease in delta-wave patterns)
• Decreased heart rate and blood pressure• Improved, more restful sleep• Changes perception of pain• Improved immune function
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Benefits of Mindfulness
Psychological:• Fosters “cognitive flexibility” and “a fundamental
shift in one’s perspective” … choosing a response rather than reacting to a situation
• Cultivates capacity for self-regulation & self-soothing
• Effective in reducing stress, depression & anxiety
• Enhances skills in interpersonal relationships
(Duerr, 2008)
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Let’s create a new neuro-pathway!!!
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Mindfulness in Your Personal Life
• In what dimension of your life would mindfulness practice be helpful?
• Personal Development/Self-Care– Physical
– Emotional
– Mental
– Spiritual
• Interpersonal Relationships– Acceptance– Reactivity (Christopher, et al., 2006; 2009; 2010)
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Mindfulness Research at UNB
• 2008; 2 randomly assigned cohorts
• Does the Practice of Mindfulness Meditation Affect Exercise Adherence?
• Results supported the hypothesis that the group practicing daily mindfulness meditation had increased adherence to their exercise program.
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Mindfulness in Practice
• Mindfulness Based Stress Reduction (MBSR) (Jon Kabat-Zinn)
• Mindfulness Based Cognitive Therapy (MBCT) (Zindel Segel, John Teasdale, Mark Williams)
• Dialectical Behaviour Therapy (DBT) (Marsha Linehan)
• Acceptance and Commitment Therapy (ACT) (Steven Hayes)
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Mindfulness in Practice
• Mindfulness and Acceptance approaches are useful for treating:
• Anxiety• Social phobia• Addictions• Eating disorders• Depression
• Mindfulness is being integrated into established therapeutic approaches (e.g. Narrative, Parent training programs, Integrative couples therapy)
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Mindfulness in Practice:With Self
• Increases our ability to stay aware of our own being
• Fosters compassion & patience for self • Reduces resistance to what is present• Less fear of failure• Less fear of clients’ approval• Less fear of clients’ issues & symptoms• Willingness to seek help & consultation
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Mindfulness in Practice:With Clients
• Direct application of mindfulness techniques & principles
• Use of mindfulness related therapies
• Seeing clients with a beginner’s mind
• Non-labeling/less judgmental
• Reduces resistance to what is present
• Holistic awareness of relating to clients
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Mindfulness in Practice
“To go from approaching the client as a problem to be solved, to be present with this other human being. Having a kind of authentic exchange take place without going back to the control, without trying to control the encounter, or take care of my own ego needs, or flee because I was anxious. I was just able to tolerate my own feelings with a lot more equanimity”.
(Christopher, et al., 2006; 2009; 2010)
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“Between the stimulus and response there is a space and in that space lies our freedom and power to choose our response”.
~Viktor Frankl
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Many people think mindfulness and meditation are a way to withdraw from others, from emotions and
thoughts, to blank the mind and seek altered states of bliss…
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Thank You for Your “Attention”!
• Questions/Reflections?