Mindfulness

It wasn’t until the late 1970s that mindfulness meditation began to be addressed as a therapeutic intervention to improve psychological well-being, despite the fact that research on the subject had begun as early as the 1960s. Nowadays, mindfulness is applied in a variety of circumstances, and there are many diverse interpretations of the term available. The inventor of mindfulness-based stress reduction (MBSR), one of the most extensively researched and widely applied mind­fulness programs in the world, JON KABAT-ZINN, defines mindfulness as follows: “Mindfulness is about being fully awake and present in our lives.” Each moment’s extraordinary vividness must be perceived in order to be fully appreciated.” Diana Winston of UCLA’s Mindful Awareness Research Center defines mindfulness as paying attention to present-moment experience with open curiosity and a readiness to stay with whatever is happening at any given time. [1]

Most of the time, when this happens, it is completely unexpected, such as while hiking on a mountain trail on a crisp fall day, or while being completely immersed in a task or play that you are not pondering about the past or the future, or while connecting with someone in such a way that it appears as if time has stopped completely. It is always possible to be alive and whole in the present moment, but it is sometimes difficult to achieve, especially during times of difficulties and external demands, as we have experienced.

Positive psychological consequences of mindfulness include an increase in subjective well-being, a reduction in psychological symptoms and emotional reactivity, as well as an improvement in behavioral regulation. A mindfulness-based approach is advised as a treatment for some individuals who are struggling with common mental health issues such as stress, anxiety, and depression. Also included are people who just want to enhance their mental health and well-being through relaxation and meditation. [2]

Mindfulness as a kind of behavioral intervention for clinical problems dates back to the work of Jon Kabat-Zinn, who investigated the use of mindfulness meditation in treating patients with chronic pain, which is now known as Mindfulness-Based Stress Reduction (MBSR). Several different interventions have been created that are based on mindfulness-related principles and practices, including Mindfulness-Based Cognitive Therapy (MBCT), Dialectical Behavior Therapy (DBT), Acceptance and Commitment Therapy (ACT), and other forms of cognitive-behavioral therapy (ACT).[3] ACT and DBT are both cognitive-behavioral treatments that incorporate elements of mindfulness into their treatment plans. [4]

In psychotherapy, mindfulness-based cognitive therapy (MBCT) is a method of treatment that combines cognitive therapy with meditation and the cultivation of a present-oriented, nonjudgmental attitude known as “mindfulness.” Therapists Zindel Segal, Mark Williams, and John Teasdale came up with the idea of MBCT as a way to build on the principles of cognitive therapy. Using cognitive therapy in conjunction with a program developed in 1979 by Jon Kabat-Zinn called mindfulness-based stress reduction (MBSR), they hoped to improve the effectiveness of therapy. With MBCT, the primary goal is to assist patients suffering from chronic depression in learning how to avoid relapses by refraining from engaging in those habitual thought processes that perpetuate and worsen depression. According to a study published in The Lancet, mindfulness-based cognitive therapy (MBCT) was just as effective at preventing depression recurrence as maintenance antidepressant medication. Individuals who suffer from recurrent depression can benefit from mindfulness-based cognitive therapy (MBCT), which has been found to reduce the risk of relapse by approximately 50 percent on average.[5]

I have explored in depth Mindfulness-Based Stress Reduction (MBSR), so that is where I will be concentrating my efforts. Mindfulness-Based Stress Reduction (MBSR) is a technique that tries to address the unconscious thoughts, feelings, and behaviors that are believed to contribute to stress and psychological health. I strongly advise looking into this technique because it is quite beneficial. The 8-week certified stress reduction program is based on rigorous mindfulness training and is provided free of charge by the Palouse Mindfulness website. Participants in an MBSR course become more familiar with their own behavior patterns as a result of the regular mindfulness training that the course provides, particularly in the context of stressful situations. They also learn that, while they may not always be able to change the situations in which they find themselves, they do have the ability to select how they will respond to those circumstances. MBSR describes this as a transition from reacting to responding, with the latter involving a sharper view of the circumstances by becoming more in touch with the thoughts, sensations, and emotions that are currently present. [6]

As an effective alternative to existing medical and/or psychological treatment, MBSR has been shown to significantly improve the outcomes of treatment for the following conditions: anxiety and panic attacks, Asthma, cancer, and chronic illness, depression, eating disorders, fatigue, fibromyalgia, gastrointestinal distress, grief, headaches, heart disease, high blood pressure, pain, post-traumatic stress disorder, skin disorders, sleep problems, work, family, and financial stress, and work, family, and financial stress (Center for Mindfulness). When it comes to practicing mindfulness or yoga, there are essentially no obstacles. As long as you have a conscious mind, you can engage in mindfulness practices, and as long as you have a moving body, you can engage in yoga practices.

There are actually multiple distinct ways to practice or participate in mindfulness, each with a different emphasis on a different aspect of the discipline. Focus Mindfulness, particularly mindfulness practiced with an emphasis on focus, entails turning inside to examine what is going on in your mind. Awareness Mindfulness, In contrast to focusing, exercising awareness places an emphasis on the exterior rather than the inward. When you are aware, you are looking at your thoughts and feelings from a different viewpoint than you are used to having, and you are not attaching any judgment to what you are seeing. Breathing exercises, body scans, object meditation, mindful eating, walking meditation, mindful stretching, and mindful listening are just a few examples of mindfulness exercises. [7]

According to research, the practice of “mindfulness” is becoming more popular as a component of mental health treatment in recent years. You may include mindfulness practices in your daily routine. To practice mindfulness, you don’t need any specific equipment, such as a meditation cushion or bench, or any other unique equipment, but you do need to set aside some time and space to do so. The goal of mindfulness is not to quiet the mind or to reach a state of permanent tranquility. The purpose is straightforward: strive to devote full attention to the present moment, without passing judgment on it.[8]

References

[1] Carrión, Victor G., et al. Applied Mindfulness : Approaches in Mental Health for Children and Adolescents. Vol. First edition, American Psychiatric Association Publishing, 2019.

[2] “How to Look after Your Mental Health Using Mindfulness.” Mental Health Foundation, 14 July 2021, https://www.mentalhealth.org.uk/publications/how-look-after-your-mental-health-using-mindfulness.

[3] Keng, Shian-Ling, et al. “Effects of Mindfulness on Psychological Health: A Review of Empirical Studies.” Clinical Psychology Review, U.S. National Library of Medicine, Aug. 2011, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679190/.

[4] What’s New | Association for Contextual Behavioral Science. https://contextualscience.org/.

[5] Schimelpfening, Nancy. “How Mindfulness-Based Cognitive Therapy Works.” Verywell Mind, Verywell Mind, 14 July 2021, https://www.verywellmind.com/mindfulness-based-cognitive-therapy-1067396.

[6] Institute for Mindfulness-Based Approaches :: What Is MBSR?, https://www.institute-for-mindfulness.org/offer/mbsr/what-is-mbsr.

[7] “MBSR: 25 Mindfulness-Based Stress Reduction Exercises and Courses.” PositivePsychology.com, 10 Mar. 2021, https://positivepsychology.com/mindfulness-based-stress-reduction-mbsr/.

[8] “The Power of Mindfulness for Your Mental Health.” Rogers Behavioral Health, https://rogersbh.org/about-us/newsroom/blog/power-mindfulness-your-mental-health#:~:text=The%20practice%20of%20%E2%80%9Cmindfulness%E2%80%9D%20is,relax%20the%20body%20and%20mind.

“Center for Mindfulness – UMass Memorial Medical Center – UMass Memorial Health.” UMass Memorial Health, http://Www.ummhealth.org, https://www.ummhealth.org/umass-memorial-medical-center/services-treatments/center-for-mindfulness.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s