An Introduction to Mindfulness: Difference between revisions

No edit summary
No edit summary
Line 15: Line 15:
* ''“... a process of regulating attention in order to bring a quality of non-elaborative awareness to current experience and a quality of relating to one’s experience within an orientation of curiosity, experiential openness, and acceptance”'' <ref>Bishop, S. R. [https://sci-hub.se/10.1093/clipsy/bph077 Mindfulness: A Proposed Operational Definition]. Clinical Psychology: Science and Practice. 2004; 11(3), 230–241. doi:10.1093/clipsy/bph077 </ref>
* ''“... a process of regulating attention in order to bring a quality of non-elaborative awareness to current experience and a quality of relating to one’s experience within an orientation of curiosity, experiential openness, and acceptance”'' <ref>Bishop, S. R. [https://sci-hub.se/10.1093/clipsy/bph077 Mindfulness: A Proposed Operational Definition]. Clinical Psychology: Science and Practice. 2004; 11(3), 230–241. doi:10.1093/clipsy/bph077 </ref>
Simply put, mindfulness is the ability to know what is going on in your head at any given moment without getting carried away by it.<ref name=":4">Shrey Vazir. An Introduction to Mindfulness. Physioplus Course. 2021</ref>
Simply put, mindfulness is the ability to know what is going on in your head at any given moment without getting carried away by it.<ref name=":4">Shrey Vazir. An Introduction to Mindfulness. Physioplus Course. 2021</ref>
{{#ev:youtube|OaRDbLWeSXE|250}}<ref>Smiling Mind. What is mindfulness? Published 7 Nov 2018. Available from: https://www.youtube.com/watch?v=OaRDbLWeSXE [last accessed 24 Mar 2021]</ref>


== Mindfulness Practice ==
== Mindfulness Practice ==
Line 32: Line 34:
# Non-judgement - non-reactance and ultimate acceptance.<ref name=":4" /> “Taking a non-evaluative stance towards thoughts and feelings (non-judgement), allowing them to come and go without getting caught up in or carried away by them (non-reactivity)”.<ref name=":7" />
# Non-judgement - non-reactance and ultimate acceptance.<ref name=":4" /> “Taking a non-evaluative stance towards thoughts and feelings (non-judgement), allowing them to come and go without getting caught up in or carried away by them (non-reactivity)”.<ref name=":7" />
Mindfully circulating through these three steps is what will bring about the benefits of mindfulness - calmness, stillness, resilience. Each time your mind wanders to a thought or emotion while you are meditating, gently guide your attention back to these three steps - to just breathing, noticing your breath, labeling and accepting it without judgement.<ref name=":4" />
Mindfully circulating through these three steps is what will bring about the benefits of mindfulness - calmness, stillness, resilience. Each time your mind wanders to a thought or emotion while you are meditating, gently guide your attention back to these three steps - to just breathing, noticing your breath, labeling and accepting it without judgement.<ref name=":4" />
<div class="row">
  <div class="col-md-4"> {{#ev:youtube|yNICQ-x_Gek|250}} <div class="text-right"><ref>Minds Unlimited. Jon Kabat-Zinn Mindfulness 9 Attitudes – non judging. Published 26 June 2013. Available from: https://www.youtube.com/watch?v=yNICQ-x_Gek [last accessed 22 Mar 2021]</ref></div></div>
  <div class="col-md-4"> {{#ev:youtube|aOGsj0Aklx8|250}} <div class="text-right"><ref>Minds Unlimited. Jon Kabat-Zinn Mindfulness 9 Attitudes – acceptance. Published 12 Sept 2013. Available from: https://www.youtube.com/watch?v=aOGsj0Aklx8 [last accessed 22 Mar 2021]</ref></div></div>
<div class="col-md-4"> {{#ev:youtube|2n7FOBFMvXg|250}} <div class="text-right"><ref>Recovered Mindfully. 9 Attitudes Jon Kabat Zinn. Published 24 April 2015. Available from: https://www.youtube.com/watch?v=2n7FOBFMvXg [last accessed 24 March 2021]</ref></div></div>
</div>


== Resources  ==
== Resources  ==
*bulleted list
*bulleted list
*x
*x
or
or

Revision as of 21:30, 24 March 2021

Origin[edit | edit source]

Mindfulness originated from ancient eastern and Buddhist philosophy and dates back around 2500 years. [1][2][3] The concept of mindfulness was introduced to the western world by Jon Kabat-Zinn.[4] Kabat-Zinn first encountered mindfulness through practicing with Zen Buddhist meditation teachers Philip Kapleau and Korean Zen Master Seung Sahn Haengwon. He had further extensive training with teachers from various Buddhist traditions as well as Soto and Rinzai Zen traditions, Chögyam Trungpa’s “Meditation in Action, Thich Nhat Hanh’s “The Miracle of Mindfulness”, and the yogic traditions.[4][5] Kabat-Zinn secularised historical Buddhist mindfulness principles by untangling them from the cultural, religious, and ideological factors associated with Buddhism and orienting them to the “Western mind” and culture, leading to the development of the first formalised mindfulness-based intervention (MBI), called Mindfulness-Based Stress Reduction (MBSR).[1][3][4][6]

Definition of Mindfulness[edit | edit source]

Mindfulness can be defined as :

  • “The awareness that emerges through paying attention on purpose, in the present moment, and non-judgmentally to the unfolding of experience moment by moment.” [1]
  • “Intentionally directing attention to present moment experiences with an attitude of curiosity and acceptance” [6]
  • “Mindful awareness is fundamentally a way of being - a way of inhabiting our bodies, our minds, our moment-to-moment experience… it is a way of relating to all experience - positive, negative, and neutral - in an open, receptive way...it simply knows and accepts what is here now” [7]
  • “... a process of regulating attention in order to bring a quality of non-elaborative awareness to current experience and a quality of relating to one’s experience within an orientation of curiosity, experiential openness, and acceptance” [8]

Simply put, mindfulness is the ability to know what is going on in your head at any given moment without getting carried away by it.[9]

[10]

Mindfulness Practice[edit | edit source]

Mindful awareness can be fostered through both “formal” and “informal” mindfulness practice.[11]

Formal Mindfulness Practice

Involves a more formally structured, traditional mindfulness practice - when a practitioner intentionally sets aside time to perform mindfulness practices such as sitting meditation, breathing, body scan, mindful movement and visualization.[11] It often involves placing yourself in a specific body position for a period of time to specifically practice moment-to-moment non-judgemental awareness.[12]

Informal mindfulness practice

Involves incorporating mindfulness into day-to-day life and everyday routines by creating mindful moments and bringing mindful awareness to everyday activities such as walking, dishwashing, housekeeping, eating and talking to others.[11][13] It is essentially “turning off the autopilot mode of living” and training your attention to return to the present moment with whichever activity you are busy with, in order to do it in a more focused and attentive way.[9][14] Informal mindfulness practice allows every aspect of your day to become part of your meditation practice in order to become more open-heartedly present in the moment while being less reactive and judgemental in the ongoing activities of daily life.[12]

Key Elements of Mindfulness Practice[edit | edit source]

  1. Observing - just noticing, open monitoring, letting everything come to you and just noticing, for example observing breath.[9] “Noticing/attending to internal and external experiences”.[15]
  2. Labeling - simply mentally noting, naming and describing what you are experiencing without phrasing it in a positive or negative way - for example sensations of breath, sounds around you, thoughts or what you just did or need to do, emotions, pain.[9][15]
  3. Non-judgement - non-reactance and ultimate acceptance.[9] “Taking a non-evaluative stance towards thoughts and feelings (non-judgement), allowing them to come and go without getting caught up in or carried away by them (non-reactivity)”.[15]

Mindfully circulating through these three steps is what will bring about the benefits of mindfulness - calmness, stillness, resilience. Each time your mind wanders to a thought or emotion while you are meditating, gently guide your attention back to these three steps - to just breathing, noticing your breath, labeling and accepting it without judgement.[9]

Resources[edit | edit source]

  • bulleted list
  • x

or

  1. numbered list
  2. x

References[edit | edit source]

  1. 1.0 1.1 1.2 Kabat‐Zinn J. Mindfulness‐based interventions in context: past, present, and future. Clinical psychology: Science and practice. 2003 Jun;10(2):144-56. DOI:10.1093/clipsy/bpg016
  2. Zenner C, Herrnleben-Kurz S, Walach H. Mindfulness-based interventions in schools—a systematic review and meta-analysis. Frontiers in psychology. 2014 Jun 30;5:603. DOI:10.3389/fpsyg.2014.00603
  3. 3.0 3.1 Anālayo B. Adding historical depth to definitions of mindfulness. Current opinion in psychology. 2019 Aug 1;28:11-4. DOI:10.1016/j.copsyc.2018.09.013
  4. 4.0 4.1 4.2 Bernstein A, Vago D, Barnhofer T. Understanding mindfulness, one moment at a time: an introduction to the special issue. Current opinion in psychology. 2019 Aug 1;28:vi-x. DOI:10.1016/j.copsyc.2019.08.001
  5. Sun J. Mindfulness in context: A historical discourse analysis. Contemporary Buddhism. 2014 Jul 3;15(2):394-415.DOI:10.1080/14639947.2014.978088
  6. 6.0 6.1 Dunning, D.L., Griffiths, K., Kuyken, W., Crane, C., Foulkes, L., Parker, J. and Dalgleish, T., 2019. Research Review: The effects of mindfulness‐based interventions on cognition and mental health in children and adolescents–a meta‐analysis of randomized controlled trials. Journal of Child Psychology and Psychiatry, 60(3), pp.244-258. DOI:10.1111/jcpp.12980
  7. Shapiro SL, Carlson LE. The art and science of mindfulness: Integrating mindfulness into psychology and the helping professions. 2nd ed. Washington, DC: American Psychological Association; 2017.
  8. Bishop, S. R. Mindfulness: A Proposed Operational Definition. Clinical Psychology: Science and Practice. 2004; 11(3), 230–241. doi:10.1093/clipsy/bph077
  9. 9.0 9.1 9.2 9.3 9.4 9.5 Shrey Vazir. An Introduction to Mindfulness. Physioplus Course. 2021
  10. Smiling Mind. What is mindfulness? Published 7 Nov 2018. Available from: https://www.youtube.com/watch?v=OaRDbLWeSXE [last accessed 24 Mar 2021]
  11. 11.0 11.1 11.2 Birtwell K, Williams K, van Marwijk H, Armitage CJ, Sheffield D. An exploration of formal and informal mindfulness practice and associations with wellbeing. Mindfulness. 2019 Jan 1;10(1):89-99. DOI: 0.1007/s12671-018-0951-y
  12. 12.0 12.1 Gardner-Nix J, Costin-Hall L. The mindfulness solution to pain: Step-by-step techniques for chronic pain management. New Harbinger Publications; 2009.
  13. Hanley AW, Warner AR, Dehili VM, Canto AI, Garland EL. Washing dishes to wash the dishes: brief instruction in an informal mindfulness practice. Mindfulness. 2015 Oct;6(5):1095-103. DOI: 10.1007/s12671-014-0360-9
  14. Germer CK, Siegel RD, Fulton RR. Mindfulness and psychotherapy. New York: The Guilford Press; 2005.
  15. 15.0 15.1 15.2 Iani L, Lauriola M, Chiesa A, Cafaro V. Associations between mindfulness and emotion regulation: The key role of describing and nonreactivity. Mindfulness. 2019 Feb;10(2):366-75. DOI:10.1007/s12671-018-0981-5
  16. Minds Unlimited. Jon Kabat-Zinn Mindfulness 9 Attitudes – non judging. Published 26 June 2013. Available from: https://www.youtube.com/watch?v=yNICQ-x_Gek [last accessed 22 Mar 2021]
  17. Minds Unlimited. Jon Kabat-Zinn Mindfulness 9 Attitudes – acceptance. Published 12 Sept 2013. Available from: https://www.youtube.com/watch?v=aOGsj0Aklx8 [last accessed 22 Mar 2021]
  18. Recovered Mindfully. 9 Attitudes Jon Kabat Zinn. Published 24 April 2015. Available from: https://www.youtube.com/watch?v=2n7FOBFMvXg [last accessed 24 March 2021]