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Introduction to Mindfulness
Alexandra Arbogast, LICSW, RYT, CMTProgram Coordinator & Therapist
Mind-Body Medicine ProgramInternal Medicine / Warrior Clinic / NICoE
WRNMMC301-319-4960 / [email protected]
Presenter
Based on the premise that the mind and body are intimately interconnected. Utilizes techniques to optimize this relationship for improved health and wellbeing.
Teach mindfulness-based skills that can be integrated into daily life to reduce stress, manage pain, enhance sleep, strengthen positive qualities, and improve overall quality of life.
Offers a low-cost, self-directed, complement to traditional medical care.
The Mind-Body Medicine Programat Walter Reed - Bethesda
Mindfulness Attention training to cultivate qualities of concentration, clarity, and
equanimity. The common thread connecting all other skills.
Relaxation Techniques to elicit the relaxation response in mind and body
Yoga Movement and breathing strategies to synchronize mind and body and
release tension.
Positive Psychology Practices to cultivate and strengthen positive mind/emotional states.
Resiliency Training Techniques for balancing the nervous system, processing trauma, and
strengthening the ‘resilient zone’.
Mind-Body Skills
Mindfulness
It’s Hot!
“Mindfulness means paying attention
in a particular way; On purpose, in the present moment, and
nonjudgmentally.”-Jon Kabat-Zinn
Founder of Mindfulness-Based Stress Reduction (MBSR)
What is it?
Regular Practice Cultivates 3 Core Skills
Concentration: The ability to focus and stabilize one’s attention.
Sensory Clarity: The ability to keep track of the components of sensory experience as they arise in various combinations, moment-by-moment.
Equanimity: The ability to ‘be with’ experience with an attitude of gentle matter-of-factness.
Many techniques! Depends on teacher and traditionRestrictive or open attentionNoting option
Beginner practices: Restrictive focus, such as breath meditationDevelops/strengthens core skills of concentration,
clarity and equanimity
Intermediate / advanced practices:Open awareness to increasing amount of sensory
experience, such as “choiceless awareness”
Formal and informal practices
Mindfulness Training Techniques
Where Does It Come From?In the 19th century, mindfulness was used to
translate the Pali word Sati. Pali is the canonical language of Theravada, a form of Buddhism found in Southeast Asia.
“Establishing Mindfulness” (Satipatthana) is a primary practice of Theravada Buddhism.
It is said to lead to insight into the true nature of self and reality (impermanence, the suffering of conditioned existence, and non-self)
Mindfulness Arrives in the West
In the 60’s and 70’s, Westerners began going to Southeast Asia to learn mindfulness practices. They brought those practices back to the West and began to teach them within the framework of Buddhism.
In the 80’s and 90’s, it was discovered that those practices could be extracted from Buddhism and the cultural matrix of Asia and used within a secular context.
Secular MindfulnessMindfulness awareness practices started to
be used within a secular context to develop useful attentional skills.
These practices became ever more prevalent in clinical settings for pain management, addiction recovery, stress reduction, and as an adjunct to psychotherapy.
Mindfulness in Healthcare In 1979, Jon Kabat-Zinn created Mindfulness-Based Stress
Reduction (MBSR) at the University of Massachusetts Medical School to treat chronically ill patients.
Subsequently, a number of other psychotherapeutic modalities centering around mindfulness were developed: Acceptance and Commitment Therapy (ACT); Mindfulness-Based Cognitive Therapy (MBCT); Dialectical Behavioral Therapy (DBT).
Mindfulness in SocietyIncreasingly, it is being understood that mindful
awareness is a cultivatable skill with broad applications through all aspects of society,
including education, prison system, politics, business, and even the training of soldiers.
The Benefits of Mindfulness
Changes the Brain in Positive Ways
Mindfulness…
Shows how the brain changes in positive ways with meditation!
Overcoming Fear and Anger
Old BrainVs.
New Brain
Neuroplasticity• Recent research in neuroscience shows that we have
the power to influence our brains.
• When we think certain thoughts, it strengthens those neural circuits. Mental States Become Neural Traits!
• Self-Directed Neuroplasticity = Nurture positive states of mind to strengthen and build those neural networks. Make Happiness a Habit!
The brain is like a muscle that we can build through practicing skills.
Pro-Social Behavior
Impulse RegulationEmotional
AwarenessCompassion &
EmpathyForgiveness
Compassion Cultivation Training
Stanford University’s School of Medicine
The Center for Compassion and Altruism Research and Education (CCARE)
Helps Balance the Nervous System
Mindfulness…
Stress Response
Stress ResponseCentral Nervous SystemPerception - NarrowedMemory - Coarse, ImpreciseLearning - BlockedConditioning - DefenseTendency - Regress or
PerseverateTone – Fight or Flight
Muscular SystemTensionReady for ActionJaws ClenchBody Braces for Action
Autonomic Nervous SystemHeart rate increasesBlood pressure increasesOxygen need increasesBreathing rate increasesPalms, face sweatBlood sugar increasesAdrenalin flowsDigestive tract shuts down blood to musclesBlood vessels constrict in hands, face
Relaxation Response
Relaxation Response
Improves Self-Regulation
Mindfulness…
2929
The Resilient ZoneIn our “Resilient Zone” we have the best capacity for flexibilty and adaptability in
mind, body and spirit.
charge Releasecharge
resi
lient
zon
e
Mindfulness helps deepen the Resilient Zone
Stressful/Traumatic Event
orStressful/Traumatic
Triggers
Stuck on “Low”Hypo-arousal
HyperactivityHypervigilanc
eMania
Anxiety & PanicRagePain
DepressionDisconnection
Exhaustion/Fatigue
Numbness
resi
lient
zon
e
Stuck on “High”
Hyper-arousal
Graphic adapted from an original graphic of Peter Levine/Heller30
Let’s Practice!
Breath-Focus MeditationTrains the mind to settle, let go of mental clutter, and
focus in the present moment. Connects mind with body.Find a comfortable position either lying down on your back,
in a chair, or on a cushion on the floor. Spine should be erect but not rigid.
Scan through the body and release unnecessary tension.
Bring attention to the body with an attitude of friendly curiosity.
Tune into the sensations of your body breathing and focus your attention on the feel of the breath coming in and out.
When your mind wanders, notice, and gently guide attention back to the breath (over and over again).
Practice for 5-30 minutes daily for lasting positive results.
Body Scan MeditationConnects mind with body. Increases ability to track body sensations. Grounds
attention in the present moment. Increases insight into changing nature of sensation. Trains mind to tolerate sensation with greater equanimity.
Bring curious, friendly attention to the sensations in your feet. Feel vs think.
Gradually move your way up the body…feeling the ankles, lower legs, knees, upper legs.
Feel sensations in the buttocks, the lower back, middle back, and upper back.
Notice sensations in the pelvis, abdomen, and chest.
Sense the fingers, hands, wrists, forearms, elbows, and upper arms.
Feel sensations in the shoulders. Notice any tension without judging it or trying to change it.
Notice sensations in the neck, throat, jaw, and mouth.
Sense the nose, eyes, forehead, ears, and head.
Feel sensations in the whole body at once. The whole body as one universe of sensation.
Next Steps
Create ‘Mindful Pauses’ throughout your day.Take 1-5 minutes to practice slowing down, feeling the body,
breathing more fully, letting go of thoughts, and returning to the present moment with gratitude and acceptance.
Set aside 5-30 minutes a day for meditation, yoga, art, or another mindful activity you enjoy.
Surround yourself with support. Get books, audio, phone apps to learn more and keep you motivated in
the practice.
Take a mind-body class
Do a meditation retreat
Regular Practice
Questions or CommentsAlexandra Arbogast: 301-319-4960 / [email protected]