Introduction to Mindfulness - Dean Amory

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"You can't stop the waves, but you can learn to surf" (Kabat-Zinn 2004) source: www.getselfhelp.co.uk/mindfulness.htm www.get.gg © Carol Vivyan 2009, permission to use for therapy purposes 107
5. Some Basic Training Exercises Exercise Text found at: : http://www.mindfulnessinfo.com Exercise 1: Mindful Breathing/Anapanasati Anapanasati is essentially Samadhi focused on your breathing. In other words, your breathing becomes the object of meditation and concentration. Like Samadhi, this is a skill that requires practice. Also like Samadhi, Anapanasati has the benefits of relaxation, stress reduction, and building the capacity for maintained concentration. In many ways, Anapanasati is the final step before beginning the practice of Vipasanna. To practice Anapanasati, begin by taking a few deep breaths to relax. Now, breathe normally through your nose and pay attention to your inhalations and exhalations. Try to find a spot where your breath is most noticeable. This may be your chest, belly, throat, the tips of your nostrils, or elsewhere. Follow your breath as it moves in and out of you. You may want to try counting your breaths (1-10 and then start over). You may also want to name your inhalations by saying to yourself, "In" and name your exhalations by saying to yourself, "Out." If you need to use counting or naming, use them as tools to help you maintain a focus on your breathing. Do not let them become the object of your focus. With practice, you may no longer need these tools. Read more: http://www.mindfulnessinfo.com/exercise-8-mindful-breathinganapanasati/ http://www.mindfulnessinfo.com/exercise-9-mindfulnessmeditation-vipassana/ 108
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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
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other hand, though, the way to unco
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cushion you can use one designed fo
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Feel it as it comes into your body
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Page 59 and 60: Mindfulness Meditation Therapy (MMT
Page 61 and 62: Dukkha Dukkha is a state of psychol
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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 102 and 103: - Prochaska, J. O., Diclemente, C.
Page 104 and 105: 6. Ask people you trust to give you
Page 106 and 107: This technique involves no criticis
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 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
Page 152 and 153: the abdominal wall as you breathe i
Page 154 and 155: Elements to consider in guiding (fe
Page 156 and 157: 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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