Mindfulness Article - October 2013
"Listen to your life. See it for the fathomless mystery that it is. In the boredom and the pain of it no less than
the excitement and gladness: touch, taste, smell your way to the holy and hidden heart of it because
in the last analysis all moments are key moments, and life itself is grace."
Frederick Beuchner, 'Now and Then'
the excitement and gladness: touch, taste, smell your way to the holy and hidden heart of it because
in the last analysis all moments are key moments, and life itself is grace."
Frederick Beuchner, 'Now and Then'
What is Mindfulness?
Mindfulness is a brain-training technique in which we use our breath to achieve mental clarity. It involves paying attention to the what is happening in the present and this makes space in the mind for clarity and creativity. These attributes are invaluable in both our personal and work lives. With mindfulness we learn to be present in the moment rather than regretting the past or worriedly planning the future. It doesn’t stop us feeling our emotions, it allows us to see them from a slight distance and to see what we need to do about them without getting caught up reactively. Often we function on autopilot. For example, most of us know what it’s like to get in the car and drive to work without remembering anything about the journey, or to walk into a room and forget what we meant to do. We habitually use thinking and rumination to get through problems, and we need to learn to still our minds to prevent burn-out and to allow more creative solutions to emerge. Mindfulness trains us to attend to our breathing, bodies, emotions, physical sensations and thinking. By becoming mindful, we are able to fully be with our experience, and by training the mind to pay attention more of the time, we can start to notice our patterns. When we can see that we're engaging in automatic thinking, negative rumination, judging and harsh self criticism we suddenly have a choice. Our mindfulness practice creates a small space between the event or thought and our habitual response. In this space we can use our new wisdom and skillful practices to relate to our difficulties in a kind and compassionate manner. It keeps us firmly rooted in reality, and less prone to spin off into our imagined catastrophic thinking, which is enormously liberating. Mindfulness techniques include body awareness and breathing exercises from meditation and yoga. With practice, we become more aware of thoughts and feelings in a non-judgmental way, which enables us manage them better. Growing scientific evidence for the efficacy of the approach overcomes the concerns of even the most skeptical about the Buddhist roots of mindfulness. What are the Benefits of Mindfulness? Research has been demonstrating the efficacy of mindfulness-based approaches for over thirty years. Randomised control trials have shown beneficial effects in management of stress, anxiety and depression. It has been seen to help people improve relationships, promote focused attention and to increase creativity. Mindfulness training has been shown to reduce physical symptoms including chronic pain, heart disease, cancer, gastrointestinal disorders and high blood pressure, and to improve immune system functioning. Mindfulness in Organisations Mindfulness practices develop a range of capacities that contribute to greater success in organisations. These include clear thinking, creativity, better relationships and kinder treatment of employees. These attributes are now discussed openly in many organisational settings, by business leaders, academics, politicians and educationalists. Mindfulness training has been embraced by organisations as diverse as Google, Transport for London, PricewaterhouseCoopers and the Home Office. The principles and practice of “mindful leadership” are being taught at Harvard University. The US Military trains Marines in mindfulness techniques to enable more clarity and accuracy and less reactivity, which is vital for split second life and death decision making. Oxford University’s Mindfulness Centre researches the clinical and health benefits of Mindfulness, which have been discussed in Parliament as a therapeutic approach in both unemployment and depression. In March 2013, after delivering the keynote speech at the Mindfulness in Schools Conference, Jon Kabat Zinn left the conference early accompanied by Lord Richard Layard and Mark Williams to attend a private meeting with David Cameron. These are exciting developments and point to mindfulness as the most cost effective and accessible solution to many of our social and economic problems. Mindfulness and Health Mindfulness improves mental and physical health and well being. It gives us the control over our minds that many of us crave, rather than the sense of being controlled by our churning thoughts which overwhelm us and cause physical and emotional stress. Learning mindfulness enables us to develop healthier minds, be more focused, calm and self-aware. The World Health Organisation has stated that by 2030 mental health issues will form the biggest burden on health care resources, greater even than heart conditions and cancer. Mindfulness-based cognitive therapy (MBCT) is recommended by the National Institute for Clinical Excellence (NICE) for preventing relapse in patients with recurrent depression, and is successful in half of all cases. Regular mindfulness meditation practice has been shown to calm the central nervous system and reduce levels of the stress hormone cortisol. fMRI scans show a reduction in grey matter in the amygdala, the body’s internal fire alarm and seat of stress. In contrast the grey matter in brain areas associated with attention, memory and empathy actually increases. Mindfulness is being applied in schools, where it has been found to increase both self-esteem and performance in class. Mindfulness is frequently reported positively in the media, creating a wave of positive reports and outcomes. For example, David Sillitoe’s piece on BBC Breakfast in January 2013. Andy Puddicombe from getsomeheadspace.com is an engaging speaker and has made great steps in making mindfulness accessible to people, demystifying and making it real and applicable to everyone’s’ lives. The 'Headspace' programme is a great way to learn to meditate, although practicing mindfulness doesn't mean you have to meditate. If you would to meditate, I can support you with your practice. I've been meditating daily for a few years and find it helps me feel more calm and less reactive. For me, it's not about stopping my thoughts, it's about feeling more balanced. I wonder if in a few years we will see mindfulness centres at the same rate as we currently see gyms on our high streets? I remember not so long ago that people who jogged or used gyms were thought to be a bit zany! I'd love to know what you think, please get in touch. copyright Belinda Rydings, October 2013
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Professor Mark Williams examines the neuroscience of mindfulness...
MBSR / MBCT - 8 Week Mindfulness Training
If you are interested in undertaking the 8-week MBSR (mindfulness-based stress reduction) or MBCT (mindfulness-based cognitive therapy) training, please contact me for information, or visit be mindful.
If you are interested in undertaking the 8-week MBSR (mindfulness-based stress reduction) or MBCT (mindfulness-based cognitive therapy) training, please contact me for information, or visit be mindful.