MINDFULNESS

 

Being aware of our thoughts and awareness in the present and focused.  When we think about our state of being as well as any thought that comes to our mind, we must see it without judgement. We must see things for how they are and not act out but just experience in the moment of what is happening around you. The top three ideas to remember for mindfulness are awareness, observing your experience without judgment, and being able to respond in a more calmer manner to internal and external stimuli. For learning about mindfulness I strongly feel you should experience what it feels to be mindful before diving deeper into the lesson and information we have in this page.

 

Lets do a short activity for you to fully experience how mindfulness can impact us in a positive light:

Close your eyes and slowly remove all thoughts of today's plans, tomorrows, next month. Any thoughts that were in your mind prior to entering this page should be nicely drawn out. Now try to feel the sensations you are having in your body. Try to mentally feel each toe in your feet, appreciate how relaxed your body is. If thoughts start emerge from your mind, observe them and make no judgment. After that is done go back to your body and complete how you feel of each part of your body in till you reach your head when you can open your eyes. You should feel an appreciation of in the moment and be feeling a little bit better then you did before! This can take 5 minutes or as long as you would like. You can also do these lessons with your eyes open and use the technique by observing anything you would like. (David McCracken)

 

 

Mindfulness can be described as a skill of an act of observing your thoughts and actions to experience them and live more effectively. By focusing our minds in the moment, we are consciously aware of what we are subconsciously aware of. We are free to accept the situation for what it is, and recognize and appreciate the value. Meditation is often a close related practice to mindfulness; it allows one to empty the mind and free up the internal chatter that prevents us from fully appreciating an experience, with out judgement and in a positive light. Once the negative energy is freed from our minds we can then focus the remaining positive energy and harness it to enhance our own well-being. (Amber Romm)

 

 

 

     Peer Reviewed Journal Articles

          (worldhealth.net, 2013)

 

 

"The Red Beast" Within Through Mindfulness and Therapeutic Storytelling: A Case Study

Burrows L. Transforming ‘The Red Beast’ Within Through Mindfulness and Therapeutic Storytelling: A Case Study. Australian Journal Of      Guidance & Counselling [serial on the Internet]. (2013, Dec), [cited March 5, 2014]; 23(2): 172-184.(David McCracken)

 

Effects of Mindful-attention and Compassion Meditation Training on Amygdala Response to Emotional Stimuli in Ordinary, Non-Meditative State

Abstract: The effects of meditation may enhance non-meditative states. Through meditation we train what is believed to be the emotion center of our brain- the amygdala- to enter a mindful state when confronted with negative emotion. 

Desbordes, G., Negi,L.T., Pace, T.W.W., Wallace, B.A., Raison, C.L., Schwartz, E.L. Effects      of mindful-attention and compassion      meditation training on amygdala response to emotional      stimuli in an ordinary, non-meditative      state. Frontiers in Human      Neuroscience, 2012; 6. (Amber Romm)

 

An Update on Mindfulness Meditation As A Self-help Treatement For Anxiety and Depression

Edenfield T, Saeed S. An update on mindfulness meditation as a self-help treatment for anxiety and depression. Psychology Research &      Behavior Management [serial on the Internet]. (2012, Dec), [cited March 5, 2014]; 5131-141. (David McCracken)

 

Mindfulness Based Existential Therapy: Connecting Mindfulness and Existential Therapy

Harris, Wes. "Mindfulness-Based Existential Therapy: Connecting Mindfulness And Existential Therapy." Journal Of Creativity In Mental      Health 8.4 (2013): 349-362. Academic Search Complete. Web. 5 Mar. 2014 ( David McCracken)

 

The Use of Structured Imagery and Dispositional Measurement to Assess Situational Use of Mindfulness

Abstract: While mindfulness has been defined as a set of skills that is on going, here it is described as situational experiences. Meaning mindfulness of emotions is different from situation to situation, and further more personality traits may influence the outcome. 

Mitchell, J.C., Bach, P.A., Cassisi, J.E. The use of structured imagery and dispositional measurement to assess situational use of mindfulness      skills. PLos ONE 8(7): e70253. doi:10.1371/journal.pone.0070253 (Amber Romm)

 

Multicenter, Randomized Controlled Trial of Yoga For Sleep Quality Among Cancer Survivors

Abstract: Post treatment cancer survivors suffering with varying degrees of sleep disturbances were randomly assigned to either standard follow up care or standard care plus a 4 week yoga program twice a week. Three programs of yoga were implemented and those that attended the program directed at breathing exercises yielded the greatest improvement in sleep quality. 

Mustian, K. M., Sprod, L. K., Janelsins, M., Peppone, L. J., Palesh, O. G., Chandwani, K., et      al. (2013). Multicenter, randomized           controlled trial of yoga for sleep quality among cancer survivors. Journal of Clinical Oncology. doi: 10.1200/JCO.2012.43.7707

     (Amber Romm)

 

Measures of Mindfulness and Anxiety in OM Meditators and Non-Meditators: A Cross-Sectional Study

Abstract: Mindful meditation related to positive health indicators. Improved memory and decreased anxiety when meditation was implemented in the supine position as opposed to classical yoga relaxation posture. Additional benefits are enlarged attention focus, reduced pain/sensitivity, as well as improved mood and reduced heart rate. 

Singh, D., Suhas, A. V., Visweswaraiah, K., Hongasadra, N., & Nagendra, R. (2014). Measures of mindfulness and anxiety in OM      meditators and non-meditators: A cross-sectional study. International Journal of Medicine and Public Health, 4(1).      doi:10.410372230-8528.127170

(Amber Romm) 

 

Relationship Between Meditative Practice and Self-Reported Mindfulness: The MINDSENS Composite Index

Abstract: Mindfulness is described as a quality that can be learned. Most mindfulness programs implement meditation as a core fundamental. Findings show that meditation, mainly in short duration such as 20 minutes a day, resulted in the greatest enhancement of the five facets of mindfulness. 

Soler, J., Cebolla, A., Feliu-Soler, A., Demarzo, M., et al., Relationship between meditative practice and self-reported minfulness: The      MINDSENS composite index. PLoS ONE 9(1): e86622. doi:10.1371/journal.pone.008622 (Amber Romm)

 

 

                                                  Books                    

                                                                                                                                                           (worldhealth.net,2011)

 

Arts Activities for Children and Young People in Need

Coholic, Diana. Arts Activities for Children and Young People in Need. London,GBR: Jessica Kingsley Publishers, 2010. 

. <http://site.ebrary.com.libproxy.nau.edu/lib/nau/docDetail.action?docID=10446987&p00=mindfulness>.(David McCracken)

 

Acceptance and Commitment Therapy and Mindfulness For Psychosis

Johns, L. C., Morris, E. M., & Oliver, J. E. (2013). Acceptance and commitment therapy and mindfulness for psychosis. Chichester:      Wiley-blackwell.(Amber Romm)

 

The Clinical Handbook of Biofeedback: A Step by Step Guide For Training and Practice With Mindfulness

 Khazan, I. Z. (2013). The clinical handbook of biofeedback: A step by step guide for training and practice with mindfulness.

     Somerset, NJ: Wiley-Blackwell.(Amber Romm)

 

Happiness: Essential Mindfulness Practices

 Nhá̂t, H. (2009). Happiness: Essential mindfulness practices. Berkeley, CA: Parallax Press.(Amber Romm)

 

Living The Mindful Way: 85 Everyday Mindfulness Practices For Finding Inner Peace

Horstead, Sharon. Living The Mindful Way: 85 Everyday Mindfulness Practices For Finding Inner Peace. Mindful Heart Learning Press, 2010. Print.(David McCracken)

 

Relaxation, Meditation, & Mindfulness: A Mental Health Practitioner's Guide to New and Traditional Approaches

 Smith, J. C. (2005). Relaxation, meditation, & mindfulness: A mental health practitioner's guide to new and traditional approaches. New York: Springer Pub. Co.(Amber Romm)

 

Mindfulness-Based Cognitive Therapy For Cancer

Teasdale, John. Mindfulness-Based Cognitive Therapy for Cancer. Hoboken: Wiley-Blackwell, 2011. Print.

(David McCracken)

 

Media Elements   

(blackdogblog.com)

 

Becoming Conscious: The Science of Mindfulness

A fantastic clip (75minutes) http://www.youtube.com/watch?v=5TeWvf-nfpA (David McCracken)

 

Divide and Conquer: How the Essence of Mindfulness Parallels the Nuts and Bolts of Science

Brings together western scientific method and the eastern internal science (70 minutes) http://www.youtube.com/watch?v=8XCWP4pODb)

 

 

Walking Meditation with Thich Nhat Hanh.

Focus your mind on every step you take, to appreciate every aspect and every detail, to advance your happiness. (6 minutes) http://youtu.be/QdO1vZJgUu0 (David McCracken)

 

 

 

What's Been Missing From Education?

Dr. Fred Travis, brain research and professor at Mharishi University of Management, describes how conscious-based education connects you to the here and now. How you will learn to use mindfulness to relate yourself to the surrounding environment, and use it to your enhancing your creativity and full potential, by relating to others as well.  http://youtu.be/9OSFatHKPHE (2 minutes) (Amber Romm)

 

 

Stop worrying with Mindfulness

by the Brain Garage http://youtu.be/E9Y7DS-ZKgE (12 minutes) (Amber Romm) 

 

Meditation: Change Your Mind, Change Your LIfe  

Bodhni Kjolhede at TEDxFlourCity (12 minutes) http://youtu.be/upNONoxskiw (Amber Romm)

 

 Websites  

                                                                                 (Urbano Fotos)

Credited by Harvard Medical School talks about the benefits of mindfulness in physical, mental, and well being   http://www.helpguide.org/harvard/mindfulness.htm(David McCracken)

 

University of Massachusetts Medical school involves a number of different approaches to learn about mindfulness including stress reduction programs you can join etc http://www.umassmed.edu/cfm/index.aspx (David McCracken)

 

Costa Rica yoga & Meditation Retreat for those who are interested in joining a workshop, class, program, or have one of their services to jumpstart you in the way of meditation and mindfulness. http://www.themindfulnesscenter.org/ (David McCracken)

 

Master of Arts in Mindfulness Studies at Lesley University where you can participate in a 36 credit 2 year program, as well as obtain vital information in relation to mindfulness and your daily life. The master site is http://www.lesley.edu/mindfulness/four-ways-it-intersects-your-world/

 Two links that specifically relate to the pracitce of mindfulness, contained within the site are: 

http://www.lesley.edu/benefits-of-mindfulness-studies/

http://www.lesley.edu/mindfulness/four-ways-it-intersects-your-world/ (Amber Romm)

 

The University of California- Berkley, has a website dedicated to the core themes of gratitude, altruism, compassion, empathy, forgiveness, and happiness, as well as mindfulness. On this website you can also access clips on mindfulness by Jon Kabat-Zinn, the founder of mindfulness-based stress reduction programs. http://greatergood.berkeley.edu/topic/mindfulness/definition (Amber Romm) 

 

A diverse website covering the aspects of meditation. With a few videos to help visualization, and demonstration. http://www.mindfulness.com/ (Amber Romm)

 

 

PowerPoint/Documents/Etc

 

Mindfulness(2).pptx 

Through the use of visual aids on can stimulate a serene mindset. With the focus on a visually calm portrait mindful meditation is possible to stimulate the mind to produce positive energy (Amber Romm) 

 

Inner Power.pptx 

Our positive energy with in ourselves can produce a ripple effect of positive outcomes in our lives. We all have the ability to influence change with in our own lives and others through the power we produce. (Amber Romm)

 

relaxed and carefree.pptx 

Its no surprise that animals seem to rebound from an undesired situation. The always eternal optimists, perhaps have mastered the skill of relaxation resulting in their ability to never judge any situation in a negative light. (Amber Romm)

 

Beautiful chart showing a diagram of mindfulness by Reach. http://plantbaseddietitian.com/wp-content/uploads/2013/12/MINDFULNESS.jpg (David McCracken)

 

The process of mindfulness practice from Frontiersin.org. http://www.frontiersin.org/files/Articles/35772/fnins-07-00008-HTML/image_m/fnins-07-00008-g001.jpg (David McCracken)

 

A nice self-regulation of attention when entering a state of mindfulness http://www.mindfulness-matters.org/wp-content/uploads/2008/08/self-regulation-of-attention-299x300.png (David McCracken)

 

References:

Image 1. 

WorldHealth.net (2013, September 11). Yoga aids sleep quality| Worldhealth.net Anti-Aging News. Retrieved from http://www.worldhealth.net/news/yoga-     aids-     sleep-quality/ (Amber Romm)

 

Image 2.

WorldHealth.net (2011, August 4). Meditation may slow age related brain changes |Worldhealth.net Anti-Aging News. Retrieved from     

 http://www.worldhealth.net/news/meditation-may-slow-age-related-brain-changes/# (Amber Romm)

 

Image 3. 

The Black Dog Blog (n.d.). How Deep Is Your Yoga, Man? [Including Commentary on "Warrior Pose: How Yoga (Literally) Saved My Life" by Brad Willis aka Bhava Ram.] | The Black Dog Blog. Retrieved March 3, 2014, from

http://theblackdogblog.com/2013/07/how-deep-is-your-yoga-man-     including-    commentary-     on-     warrior-pose-how-yoga-literally-saved-my-life-by-brad-willis-aka-bhava-ram/ (Amber Romm)

 

Image 4. 

Urbano Fotos (n.d.). Hombre De Negocios Haciendo Ejercicios De Yoga En Un Parque Urbano Fotos, Retratos, Imágenes Y Fotografía De Archivo Libres De Derecho. Image 5226661. Retrieved from https://es.123rf.com/photo_5226661_hombre-de-negocios-haciendo-ejercicios-de-yoga-en-un-parque-urbano.html (Amber Romm)

 

 

 

 

Practice Summary

 

Mindfulness practice simply involves an act of focused and caring attention so that you are able to be fully present in the moment.  During my practice times instead of allowing my mind to wander, I would focus my thoughts on one specific thing at a time.  It really helped me to be able to focus my entire attention if I engaged all of my senses in whatever it was I was doing at that particular moment.  Since I was doing this several times a day it gave me the opportunity to practice mindfulness in a variety of ways.  When I first started I would just really try to focus quietly on my breathing.  I would think about how each breath felt and where I experienced each part of it in my body.  As time went on I started practicing mindfulness while I was doing my yoga and really focused my attention on how that particular stretch felt as well as my breath.  Later on I started using mindfulness for the first 5 minutes as I ate my lunch and thought about the color of the food, the way it smelled and relished each bite as I swallowed it.  I began to practice mindfulness as I would fold the laundry or as I was washing dishes and there were moments when I just gave that focused, caring attention to watching the birds out my window.  One of my favorite ways to practice mindfulness is when I go for a walk outside.  Spring has arrived and it has just given me this sense of delight to really notice the new leaves trying to bud or small plants beginning to sprout up.  I breathe in and really sense the warm air and listen intently to the bird song and feel the breeze on my arm.  As you can see there are a multitude of ways that a person could personally practice mindfulness and each of them is so rewarding in its own sense.

 

There are also many practical applications where mindfulness could be used as well.  It is well recognized that stress has a detrimental impact on physical and emotional health and well-being.  Stress reduction programs that use mindfulness are being used to help with a large variety of mental and physical disorders.  A corporate wellness program utilizing this practice would be suitable for healthy people wanting to reduce stress (Schmidt, 2004).  Mindfulness also has been found to have an important role in the area of cancer care.  According to Carlson (2013) reliable research documents the efficacy of this technique in cancer recovery.  Patients reported improvement in their symptoms of stress, anxiety, depression, fatigue and sleep.  An improvement in biomarkers was also demonstrated.  The practice of mindfulness provided a substantial amount of benefit to help people cope with the issues and symptoms resulting from cancer.

 

The human mind becomes distressed with the demands of constant multi-tasking.  Sadly, we live in a society though that views multi-tasking as a desired and necessary skill.  Mindfulness gives our mind and body that much needed break.  I always immediately feel so much more peaceful as soon as I begin this practice.  It’s like my whole body says, “Awwwwwwwwww.”  After the practice is over I feel more peaceful and centered plus it seems like I can return back to my work with a greater level of concentration.  This is definitely something I will continue to practice in my daily life and I genuinely feel that it has really helped me to lower my stress level and enjoy more of the little things in life that I would have missed before.

(Deborah Warner)

 

References

 

Carlson, L. E. (2013). Mindfulness-based cancer recovery: The development of an evidence-based psychosocial oncology intervention. Oncology Exchange, 12(2), 21-25.

 

Schmidt, S. (2004). Mindfulness and healing intention: concepts, practice, and research evaluation. Journal Of Alternative & Complementary Medicine, 10(1), 7–14.

 

 

 

Summary of Practice Applications Reflection - Mindfulness

 

            Mindfulness was my first transformation practice. I found in the beginning that I was not exactly sure what it meant by practicing mindfulness, but as I research and watch YouTube videos I began to understand what mindfulness was all about. What I took away from the research and the videos about mindfulness is that being mindful is a way of being aware of being aware of your surroundings and relishing every second of what is right in front of you. For example, one time I made myself a hot cup of green tea and sat at my bedroom window and stared out toward my backyard. While I was enjoying the moment, I realized that there were so many things that a person can see if they just STOP and cherish the little things in front of them and enjoy the feelings that come from within. As I drank my hot tea, I savored the taste and the warm fuzzy feeling it gave me in the pit of my stomach as well as the joys of watching the birds soar through the bright blue sky, it was a feeling of surprise, awe, and pure happiness to be able to enjoy that moment in time that will not come again. I can reflect back on that moment now and still feel those same feelings as if it was happening right now. Mindfulness can be an amazing thing when people are aware of being aware of the little things around you and the feelings you have in that one moment in time. It can be a peaceful, happy, and serene moment when you realize what you are missing when you no longer have blinders on and are aware of what is in the here and now of that moment.

 

            Mindfulness in a professional setting can be utilized in many different ways. It is believe that mindfulness can be used in many bio behavioral disorders and is relevant to mental and physical health. While mindfulness is still in early stages of research, there have been some researchers who have increased the awareness of mindful meditation and its therapeutic effects on people suffering from depressive symptoms and major depression. Mindfulness is a learned practice that take time, although the effect of improving the quality of life for those suffering from depression is worth the effort. (Garland, 2013) (Denise Tejada)

 

References:

 

Garland, E. L. (2013) Mindfulness Research in Social Work: Conceptual and Methodological Recommendations. Social Work Research. 37(4), 439-448.

 

 

 

 

Summary of Mindfulness Practice

My first transformational practice was Mindfulness. Intentionally practicing being mindful was new to me. Mindfulness can be practiced in many different ways by using our five senses from sitting in a chair and focusing on an object, or paying attention to ones breath, going for a mindful walk, to smelling the fresh air and feeling the sun on your skin, hearing the birds chirping, just taking notice of everything around you regardless of where you’re at. My intention was to use mindfulness as a tool to help me control my stress in my personal life. So often I go through my days on autopilot not really experiencing the here and now, and just worrying about the past and the future. This practice helped me realize that I waste so much time worrying about insignificant things in my life, and end up passing up precious time not noticing the things that can bring me peace and happiness. On a personal level, mindfulness gave me the chance to become more present and to feel more relaxed, calm and peaceful. By focusing on breathing and by observing all the sensations I came across, I noticed my thoughts began to subside and I began to relax. This practice also allowed me to tune out the world and focus on myself, and to find my inner peace whenever I needed it. This practice has had positive effects on my overall health.

 

Using mindfulness in a professional environment is highly beneficial. Professionals can respond more appropriately to daily challenges.  Being mindful in the workplace can help counteract stress, help employees feel refreshed, and concentrate better, enhance creativity and promote productivity. A few minutes of mindfulness can significantly help reduce workplace tensions, improve communication among colleagues, and enhance employee satisfaction. Everyone can benefit from mindfulness in the workplace.

 

The most important lesson I learned from practicing mindfulness is that I need to slow down and not get too caught up in my hectic life. I learned  that I need to embrace each moment of each day and what it has to offer me, and to focus one hundred percent on what I am doing to fully enjoy it in that moment. I learned that becoming mindful is not too complicated, for me it’s finding the time to do it that’s challenging. However, I discovered that it takes persistence and as long as I dedicate a little bit of time per day to being mindful I can experience the benefits. The greatest part about mindfulness is that it can be practiced anytime, anyplace and anywhere, and can be done in as little as ten minutes a day. This practice proved to be a beneficial way to reduce my stress and anxiety. Overall this was a great experience.  (Maria Strickland)