Introduction to Mindfulness - Dean Amory

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- Prochaska, J. O., Diclemente, C. C., & Norcross, J. C. (1992) In search of how people change. American Psychologist, 47, 1102-11 - Mindfulness Training by Chris Walsh MBBS DPM FAChAM, for Training 2006 Psychiatrist to Turning Point, Ph: 61 (0)3 9347 4300 email: chris@cwalsh.com.au web: www.cwalsh.com.au - Wegner D.M., Schneider D.J., Carter S.R. & White T.L. (1987) Paradoxical Effects of Thought Suppression. - Journal of Personality and Social Psychology 53, 5-13 - Wegner D.M., Schneider D.J., Knutson B. & McMahon S.R. (1991) Polluting the stream of consciousness: - The effect of thought suppression on the mind’s environment. Cognitive Therapy and Research 15, 141-151 101
2. Working with our unconscious better If I had to pick one thing to help one become aware of the unconscious, it would be to spend quality time with yourself each day. Here the intention is self-inquiry, to know yourself at a deeper level through contemplation, meditation, and prayer. Other things that build self-awareness and help you understand what is below the surface are the following: 1. Read a few pages each day in a self-help book that you find applies to your personal challenges and issues. 2. Pay attention to your thoughts and feelings. Journal-write about your conflicts to allow them to become more conscious to you. Feel your feelings – cry if you need to, feel your upset and anger if you need to; allow feelings inside of you to surface. 3. Watch your dreams and daydreams. Look for patterns and messages about your issues, actions, about what you really want. If, for example, you daydream about writing a book often, take this as a serious message from your unconscious. If you dream about moving over and over, you may need to look at your current living situation and consider that the unconscious is nudging you in a new direction, not necessarily to move physically, but to do something different to get unstuck emotionally. 4. Notice if you are envious of anyone. Ask yourself what they have that you want in your life. Then use them as a role model. Observe them to learn how they accomplish what you want to create. 5. Psychotherapy is a supportive way to look at yourself and your problems, to move beyond conditioning from the past, and to find good solutions to life’s dilemmas. 102
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Cover: meditating Shiva - Rishikesh
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“Peace comes from within. Do not
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Basic aspects: body, breath, though
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Mindful Movement 3.................
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Discussion.........................
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What is Mindfulness? Have you ever
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awareness, enhance emotional intell
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The ABC of Mindfulness A is for awa
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How Mindfulness affects mind and bo
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simplified environment, even in the
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wanders. This develops a degree of
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Making matters a bit more complicat
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Helping keep people resilient Numer
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themselves and others, and nearly 7
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fine - its just what brains do, but
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experience of transcendence. Rather
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How do these processes unfold toget
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This takes many forms. One track is
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Mindfulness and therapy Throughout
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difficult experience, and noticing
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Differences between Awareness, Cons
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umination, depression, and anxiety
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3. Awareness Awareness is inherentl
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Sources: © Mindfulnet.org | create
Page 51 and 52: other hand, though, the way to unco
Page 53 and 54: cushion you can use one designed fo
Page 55 and 56: Feel it as it comes into your body
Page 57 and 58: occurred." I like to think of it as
Page 59 and 60: Mindfulness Meditation Therapy (MMT
Page 61 and 62: Dukkha Dukkha is a state of psychol
Page 63 and 64: and often this skill alone is suffi
Page 65 and 66: sorry for ourselves and certainly i
Page 67 and 68: 5. Resolution The final step of MMT
Page 69 and 70: Mindfulness in the workplace How pr
Page 71 and 72: Benefits include improvements to ph
Page 73 and 74: Practising mindfulness helps coache
Page 75 and 76: Mindfulness Based Cognitive Therapy
Page 77 and 78: Long-term skills from MBCT Particip
Page 79 and 80: Stop trying to force pleasant feeli
Page 81 and 82: Everyday-life practice & coping: Th
Page 83 and 84: Mindfulness meditation Mindfulness
Page 85 and 86: Two primary stages in this practice
Page 87: 5. Live your own truth. As a teenag
Page 90 and 91: Gradually the individual becomes tr
Page 92 and 93: counter the “mindless” state of
Page 94 and 95: Urges for substance use rarely last
Page 96 and 97: which required concentration. They
Page 98 and 99: Urge Surfing Summary Purpose To exp
Page 100 and 101: If we are guiding a client through
Page 104 and 105: 6. Ask people you trust to give you
Page 106 and 107: This technique involves no criticis
Page 108 and 109: "You can't stop the waves, but you
Page 110 and 111: Exercise 2: Mindfulness Meditation/
Page 112 and 113: Exercise 4: Visualization This exer
Page 114 and 115: Exercise 6: Mindful Movement Exerci
Page 116 and 117: Start with feet slightly apart and
Page 118 and 119: Mindful Movements 7 Stand with hand
Page 120 and 121: Exercise 7: Deora Core Elements of
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Page 124 and 125: naturally slow down and deepen, wit
Page 126 and 127: drawn into endless ruminations. The
Page 128 and 129: Exercise 6: Extended sitting medita
Page 130 and 131: 9. As best you can, bring a quality
Page 132 and 133: 9. Continue to scan the body, linge
Page 134 and 135: Learn from the teachers 1. Teaching
Page 136 and 137: Domain 1: Coverage, pacing and orga
Page 138 and 139: Domain 2: Relational skills Mindful
Page 140 and 141: Formal mindfulness practices offer
Page 142 and 143: participant’s expressed experienc
Page 144 and 145: The teacher conveys this through se
Page 146 and 147: All practices need to incorporate 3
Page 148 and 149: Raisin practice Key learning (featu
Page 150 and 151: our well-being; in particular the f
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the abdominal wall as you breathe i
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Elements to consider in guiding (fe
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3. Bring awareness to any urges you
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Thoughts and emotions - Relating to
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the present moment and the task at
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desire to change or control it. Not
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Examples of how this needs to be at
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e little explicit care given to wha
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2. Breath guidance: Helpful guidanc
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- This domain assesses the process
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1. Layer 1 - noticing sensations, t
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‘progression’ through the inqui
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o Confidence in the teaching proces
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(iv)leadership style which offers s
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179
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was for them to simply be in the pr
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experience, this was like looking a
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185
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not present”. It was agreed by ev
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Week three: Mindfulness creates a s
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Week 3 Today the group started with
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You are walking down the street and
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tandem with skills teaching to deal
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Week 4 When this session began, it
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A member responded to the above acc
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Week five: “emotions are messenge
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just somewhere else most of the tim
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Invited speaker - Frank Frank (aged
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Week Six: Knowing what sets me off,
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Week 6 We began with sitting medita
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energies that arise from our uncons
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energy to others and make it safe f
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215
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Week eight: Staying clean Agenda: -
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Finale The group ended with a 10 mi
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221
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- One of the major ones was discove
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Participant 2 How was the course he
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The day in Wicklow was hard, but he
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(4) Your work/study Before I was ob
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(2) Your relationship with others I
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How could the course have been more
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What was the most challenging aspec
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When is the right stage in recovery
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Participant 6 (part of the intervie
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However, when taken together with t
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worker or a counsellor. Six partici
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It is interesting to note that neit
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were encouraging and clearly indica
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themselves that the effect of tryin
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services. They did not exclude peop
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o The fifth week mindfulness of min
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There is no need to judge what happ
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lip. Wherever the breath tends to a
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Benefits of mindfulness of the body
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Meditation instruction: mindfulness
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3rd Week - Mindfulness of Emotions:
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The four are: Recognition: A basic
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doubt. Are any of these more common
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Sometimes thinking can be strong an
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stream to take up residence, albeit
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create a bias in how we see our exp
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maintain this state of mind after y
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Mindfulness in daily life As in med
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WISDOM Mindfulness coupled with con
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Why look behind you, you can't chan
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Introduction to Mindfulness - Dean Amory

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