The Practice of Mindfulness

 

By Tiffany Vaché and Jason Sullivan

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Summary 

 

Mindfulness is a spontaneous and naturally occurring state.  We all experience present moment awareness in everyday life when we find ourselves in situations where we are completely focused on the activity we are occupied with.  On these occasions we are entirely present, and therefore temporarily unaffected by our thoughts.  Mindfulness can easily orchestrate itself as a behavior in which achieves the ideal practice and benefits those who involve themselves into these states of awareness in the present. To practice mindfulness is simply about using a series of simple techniques with practice; enable us to replicate present moment awareness more or less on demand. The practice of mindfulness lends itself to all aspects of mind-body transformations, the most common being meditation and mental and physical health strategies like stress and cancer. Popular workshops around the world have created practices of mindfulness to secondary involvements for cancer patients, corporate retreats, for wellness camps, and wellness seminars that teach the basics of self-awareness and its practices in mindfulness through meditation. Through these practices, especially within the work environment, the usage of mindfulness meditation has allowed for better productivity and better overall moral of the workplace.

“Paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.” Jon Kabat-Zinn *          

 (Jason Sullivan & Tiffany Vaché)

 

*The Benefits of Mindfulness

     Practicing mindfulness helps you:

·      to be fully present, here and now

·      to experience unpleasant thoughts and feelings safely

·      to become aware of what you're avoiding

·      to become more connected to yourself, to others and to the world around you

·      to become less judgmental

·      to increase self-awareness

·      to become less disturbed by and less reactive to unpleasant experiences

·      to learn the distinction between you and your thoughts

·      to have more direct contact with the world, rather than living through your thoughts

·      to learn that everything changes; that thoughts and feelings come and go like the weather

·      to have more balance, less emotional volatility

·      to experience more calm and peacefulness

·      to develop self-acceptance and self-compassion 

                    (Jason Sullivan)

 

PowerPoint 

Mindfulness PowerPoint

Here is the link to the PowerPoint I created about mindfulness.    (Tiffany Vaché)

Mindfulness.pptx

 

 

 

Media Elements

 

Easy mindfull exercise techniques.  This video is great for beginners!  (Tiffany Vaché)

RapidReportMKE. (2011, May 9). Easy mindful exercises [Video file]. Retrieved from  http://www.youtube.com/watch?v=L-IZArfQHOo&feature=player_detailpage

  

A great presentation by Jon Kabat-Zinn at Dartmouth University.  He is great to listen to and very inspirational!   (Tiffany Vaché)

Dartmouth. (2011, April 13). Jon Kabat-Zinn - The healing power of mindfulness [Video file]. Retrieved from http://www.youtube.com/watch?feature=player_detailpage&v=_If4a-gHg_I

 

This is a great guided source on Vipassana (mindfulness) meditation.  It helps guide you into inner peace.  (Tiffany Vaché)

Brach, T. (2011, May 26). Vipassana meditation  [Video file]. Retrieved from http://www.youtube.com/watch?v=XHhDCW4Q1Rc&feature=player_detailpage

 

 

 

 

 

A great cartoon on living in the moment. 

CartoonStock (2012). Mindfulness [Paper]. Retrieved from http://www.cartoonstock.com/default.asp  (Tiffany Vaché)

 

 

Jon Kabat-Zinn does a great presentation on the topic of mind and mindfulness. (Jason Sullivan)

Kabat-Zinn, D. J. (2010, May 4). Life is right now - Jon Kabat-Zinn on Mindfulness. Retrieved February 17, 2012, from www.youtube.com: http://www.youtube.com/watch?v=EU7vKitN4Ro

 

 

Great three minute video that elegantly defines mindfulness. (Jason Sullivan)

Mindfulnet.org. (2010, April 3). What is mindfulness? . Retrieved March 3, 2012, from www.youtube.com:

http://www.youtube.com/watch?v=NbizmVKHdgs 

 

 

Five minute clip by Deepak Chopra on guided mindful meditation. (Jason Sullivan) 

The Wild Devine. (2009, June 16). Mindfulness Guided Meditation with Deepak Chopra. Retrieved March 3, 2012, from www.youtube.com: http://www.youtube.com/watch?v=2RvtDFfLFIk

 

 

Websites 

  

This website provides articles, books and other resources to enhance a contemplative mind.  In Addiction, resources on Effects of Mindfulness, Meditation, and other practices are also available on their research resources page.

The Center for Contemplative Mind in Society. (2011). http://www.contemplativemind.org/    (Tiffany Vaché)

 

 

Action for happiness is building a happier society by drawing the latest research backed by leading experts from fields of psychology, education, economics, social innovation, and beyond.

Action for happiness. (n.d.). http://www.actionforhappiness.org/  (Tiffany Vaché)

 

 

Mindful.org is committed to giving voice, inspiration, direction, and connection to all those who want to enjoy the benefits of mindfulness practices and to build a more mindful and compassionate society.

Mindful: Taking time for what matters. (2011). Mindful.org  (Tiffany Vaché)

 

 

According to the article, Black references Dr. Jon Kabat-­‐Zinn's definition of mindfulness as  “paying attention in a particular way: on purpose, in the present moment, and non-judgementally”  (Jason Sullivan)

Black, D. S. (2011). A Brief Definition of Mindfulness. Retrieved February 17, 2012, from mindfulexperience.org:                   

http://www.mindfulexperience.org/resources/brief_definition.pdf

 

 

Mindful living programs developed by Jon Kabat-Zinn at The University of Massachusetts Medical Center offer a wide range of "Mindfulness Based Stress Reduction" or "MBSR". These programs range from Corporate Wellness, Retreats, to counseling programs that introduce the aspects of mindful meditation and yoga. (Jason Sullivan)

Steve Flowers, M. (n.d.). What is Mindfulness-Based Stress Reduction? . Retrieved March 3, 2012, from www.mindfullivingprograms.com:

http://www.mindfullivingprograms.com/whatMBSR.php

 

 

Great site from Australia that broadens the ideals of awareness through several fascinating concepts. (Jason Sullivan)

Psychological Flexibility Pty Ltd . (n.d.). Mindfulness. Retrieved March 6, 2012, from Act Mindfully:

http://www.actmindfully.com.au/mindfulness

 

 

 

Books

 

 

 

Mindfulness and Psychotherapy, by Germer gives a very insightful view into the uses of meditation and practice of mindfulness throughout the uses of psychotherapies. (Jason Sullivan)

Germer, C. K. (2005). Mindfulness and Psychotherapy. New York, NY, USA: Guilford Press.

 

 

 

Touching the Earth: 46 Guided Meditations for Mindfulness Practice is a comprehensive guide that gives forty six different abstracts to mindful meditation. (Jason Sullivan)

Hanh, T. N. (2008). Touching the Earth: 46 Guided Meditations for Mindfulness Practice (2nd Edition ed.). Berkeley, CA, USA: Parallax Press.

 

 

 

Body Consciousness : A Philosophy of Mindfulness and Somaesthetics (Jason Sullivan)

Shusterman, R. (2008). Body Consciousness : A Philosophy of Mindfulness and Somaesthetics . Cambridge, GBR: Cambridge University Press.

 

 

 

Happiness : Essential Mindfulness Practices is a great beginners guide to the practices of mindfulness. (Jason Sullivan)

Hanh, T. N. (2009). Happiness : Essential Mindfulness Practices . Berkeley, CA, USA: Parallax Press.

 

 

Electronic Books from Cline Library

  

 

This book is based on a newly reviewed theory of relaxation, ABC2 Relaxation Theory, established by the author, this book informs why hundreds of techniques used by professionals typically sort into six groups. The integration of these groups forms the core of the book.

 

 

Kozak, A. (2009). Wild chickens and petty tyrants: 108 metaphors for mindfulness. Retrieved from http://library.nau.edu/   (Tiffany Vaché)

Mindfulness is a process of self-inquiry focused at what is happening in the moment, a focus on experience as it occurs without judgment. Metaphors motivate us, help us bring mindfulness into daily life, and show us how to use mindfulness as a tool for self-improvement. Their imagery helps anchor understanding and provides a bridge from concept to experience. This book presents 108 metaphors for mindfulness, meditation practice, self-change, acceptance, and other related concepts.

 

 

Baer, R. (2010). Assessing mindfulness and acceptance processes in clients; Illuminating the theory and practice and change. Retrieved from http://libproxy.nau.edu:2180/lib/nau/docDetail.action?docID=10535653&p00=mindfulness   (Tiffany Vaché)

Mindfulness represents potential processes of change, acceptance, self-compassion, spirituality, and focus on values, and determines the importance of each of these processes to enhanced the quality of life. 

 

 

Hanh, T. (2009). Blooming of a lotus: The classic guided meditation for achieving the miracle of mindfulness. Retrieved from http://libproxy.nau.edu:2180/lib/nau/docDetail.action?docID=10281507&p00=mindfulness  (Tiffany Vaché)

One of the world's great meditation teachers offers guided exercises that will bring both beginning and experienced practitioners into closer touch with their bodies, their inner selves, their families, and the world

 

 

 

 

 

 

Peer Reviewed Journals

Conn, V. S. (2011, December). The power of being present: the value of mindfulness interventions in improving health and well-being. Western Journal of Nursing Research, 33, 993-995. DOI: 10.1177/0193945911416185.

Abstract:  The article presents an general idea of mindfulness training, reports on the positive impact that mindfulness interventions can have on health and well-being and discusses research conducted to examine the physical and psychological impact of mindfulness.  (Tiffany Vaché)

 

Grossman, P. (2011, December). Defining Mindfulness by How Poorly I Think I Pay Attention During everyday awareness and other intractable problems for psychology’s (re)invention of mindfulness: comment on Brown et al. (2011). Psychological Assessment, 23, 1034-1040. DOI:10.1037/a0022713.

Abstract:  The Buddhist construct of mindfulness is a central element of mindfulness-based interventions and derives from an age-old systematic phenomenological program to investigate subjective experience. Recent enthusiasm for "mindfulness" in psychology has resulted in proliferation of self-report inventories that purport to measure mindful awareness as a trait. This paper addresses a number of intractable issues regarding these scales, in general, and also specifically highlights vulnerabilities of the adult and adolescent forms of the Mindfulness Attention Awareness Scale.  (Tiffany Vaché) 

 

Chiesa, A., & Malinowski, P. (2011, April). Mindfulness-based approaches: are they all the same? Journal of Clinical Psychology, 67, 404-424. DOI:10.1002/jclp.20776.

Abstract:  Mindfulness-based approaches are increasingly employed as interventions for treating a variety of psychological, psychiatric and physical problems. Such approaches include ancient Buddhist mindfulness meditations such as Vipassana and Zen meditations, modern group-based standardized meditations, such as mindfulness-based stress reduction and mindfulness-based cognitive therapy, and further psychological interventions, such as dialectical behavioral therapy and acceptance and commitment therapy. (Tiffany Vaché)

 

Poon, A., & Danoff-Burg, S. (2011, September). Mindfulness as a moderator in expressive writing. Journal of Clinical Psychology, 67, 881-895. DOI:10.1002/jclp.20810.

Abstract: Randomized, controlled studies have documented positive physical and psychological effects of writing about traumatic stress. Some of these studies have shown that individual differences play an important role, with participants responding differently to the intervention based on their personal characteristics. Main effects favoring expressive writing were found, and these were qualified by significant interactions with mindfulness. Specifically, individuals with higher mindfulness scores responded better to expressive writing, experiencing greater physical and psychological benefits than individuals with lower mindfulness scores.  (Tiffany Vaché)

 

 Edwards, L. (2011, Summer). Biofeedback, meditation and mindfulness. Biofeedback, 39, 67-70. DOI:10.529811081-5937-39.2.02.

Abstract: Biofeedback has its beginnings in research conducted on yogis and Zen masters decades ago. Research shows the pervasive positive impact that meditative and mindfulness practices have on individuals. Mindfulness-based practices have been taken out of their broader contexts--extracted from deeper systems of yogic and Buddhist disciplines. Clinicians need to be aware of the unintended consequences of divorcing these practices from their original systems. Biofeedback, meditation, and mindfulness training share important techniques for effecting positive changes.  (Tiffany Vaché)

 

 

 

 

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*Psychological Flexibility Pty Ltd . (n.d.). Mindfulness. Retrieved March 6, 2012, from Act Mindfully: http://www.actmindfully.com.au/mindfulness

 

 

 

 

Summary of the Practice of Mindfulness (Serena Evander)

 

Personal– My second choice for transformational practices was mindfulness.  I found this practice to be very useful and taught me a lot to be more in tune with myself. Through this process, I learned that being mindful is a learned trait and not everyone possesses this ability.  For me, I became more aware of my surroundings that otherwise I would not have noticed.  I also became aware of how many people were not mindful of others.  I discovered many people are lazy or selfish and do enough to allow them to just get by.  I guess that’s okay if you are that type of person, but for me, I feel I am more in tune with people, school, and pervious to others emotions.  My first practice was bodywork and I found that with these two practices combined, they have enhanced my sense of well-being and promoted healthier ways of encountering or resolving issues.

 

Professional – Practicing mindfulness promotes a healthy outlook on life in general. I feel that learning to be mindful starts early in life but can be learned later in life as well (just with more effort).  Being mindful can help one’s life personally with relations with others as well as professionally and be able to pick up or read others feelings and emotions.  This practice can also help understand why some people are just the way they are and not to take things personally and recognize to be mindful of just that.  This practice can benefit in many ways and help one’s self feel more calm and complete all around as well as treating others less judgmentally.

 

Lessons learned – The best lesson I have learned from practicing being mindful is enhancing my awareness.  I have always felt I was good at picking up on other people’s feelings or emotions, but practicing this lesson for me only enhanced that.  I am more in tune in conversations with family and friends, I am more aware of myself and less judgmental of why others are the way they are and I find myself more forgiving as well.  This was a great lesson to focus my time on and I only see this practice benefiting my future and my relationship with my husband, family and friends.

 

 

 

Summary of Mindfulness (Noel B. Couch)

 

During the course of my studies, the second transformational change practice I was a part of was that of mindfulness.  I was particularly intrigued by the article written by Les Fehmi and Jim Robbins entitled, "Sweet Surrender: Discovering the Benefits of Synchronous Alpha Brain Waves."  The article was essentially about how the authors and test subjects were able to learn to create Synchronous Alpha Brain Waves at will.  The revealed that the physical effects of Synchronous Alpha Brain Waves were a greater relaxation, a reduction of stress, the ability to maintain a much greater focus for longer periods of time, and an increase of sensitivity of the senses (they could see in greater detail, hear softer sounds, and smell more subtle aromas).  As I have a very high stress profession, I felt this increased focus and use of the senses could help my performance at work, and the reduction of stress and great relaxation could improve my over all mood and demeanor.  For me, this practice proved to be the most difficult to obtain over any other practice I had tried.  To practice mindfulness, I attempted to focus on nothing...empty space, but quieting my mind enough for that proved to be very difficult.  The effects were slow evolving for me, but towards the end of the my four week trial, I was beginning to experience some of the changes promised. (Noel B. Couch)

 

On a professional level, there can be many applications for mindfulness.  One in particular is a group practice of mindfulness.  Some large corporations do this regularly for their employees during such events as business retreats.  This is where a group of people come together, and with the help of a group leader, practice such things as meditation or generalized relaxation exercises.    This helps to clear the minds and relax all the individuals in the group.  A more relaxed group of employees, ones with reduced stress, can focus more clearly become more productive, and even have a much more constructive relationship with their fellow employees and supervisors alike.  Another application for the use of mindfulness can be of benefit to the individual, not only the work team as a whole.  As mentioned earlier, mindfulness can help with relaxation and stress reduction.  Arguments between colleagues are bound to happen.  Instead of letting the stress and intensity of the situation to escalate the problem one or both of the employees can use mindfulness as a means of deescalating the situation.  By stepping away from the immediate situation and clearing ones mind through mindfulness techniques, the employees can come back to the discussion and treat it as exactly that....as discussion, rather than an argument.  Tensions are reduced, each part is more comfortable, and the calmer the employees are, the greater the chances of success in actually resolving the conflict.  (Noel B. Couch)

 

Mindfulness can be of great value on not just a professional level, but on a personal level as well.  Similar to the example listed above, mindfulness is a great tool for resolving conflicts and/or arguments between two people, especially friend and significant others.  During an argument or disagreement, stepping a way, and clearing your mind is a great way to be able to revisit the issue in a calmer way, and with a much better attitude.  Feeling relaxed and less stressed eases the physical discomfort, and an increased focus allows your mind to focus on a solution to help resolve the conflict, rather than just dwelling on the conflict itself.  Another application of mindfulness in one's personal life is to use it as a means of improving overall health.  It has been well documented in many medical journals that too much stress can and does have an effect one someone's health.  People able to reduce stress levels (using one or more of many different possible techniques) have shown a reduction in cardiovascular disease, stroke, and hypertension.  Even chronic conditions such as diabetes have been shown to be managed more easily in individuals who employ stress reduction activities.  One of these activities is mindfulness.  Reducing stress, increasing relaxation, and focusing on oneself  are important steps to increasing one's health.  It is possible for your mind to help take care of your body.  (Noel B. Couch)

 

One of the most important things I learned while practicing mindfulness is to be patient.  I found that the more I tried to rush the effects, the more frustrated I became and the less effects I felt.  It was only after I stopped focusing on the benefits of mindfulness and redirected my focus inward, to myself, that I began to notice these effects.  Essentially I learned that this practice cannot be done as a means to increase your quality of life or even improve your work performance.  Those aspects are simply side-effects of mindfulness.  One must have the intent of focusing on themselves, rather than the rest of the world.  By doing so, the other desirable side-effects will fall into place on their own....at least they have started to for me.  So far, I have noticed I can clear my mind more quickly and easily, and hold my focus inward for longer.  Afterwards, I find myself more relaxed and with more energy.  As of lately, I have also found myself more focused, but not overly focused as to have tunnel vision.  I can see these changes beginning to occur and I look forward to continuing this practice in hopes of continuing this trend.  (Noel B. Couch)