Introduction to Mindfulness - Dean Amory

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Thoughts and emotions - Relating to thoughts similarly to how we relate to sounds – seeing their arising and passing away - Seeing recurring patterns and how these develop and play out within the mind - Using metaphors to help point towards what is being invited here - Acknowledging the challenge - Use the breath as an anchor when the mind becomes unsettled - Expanding the attention to include emotions, naming these, seeing how they play out in body sensations - Mindfulness of the full range of experience – choiceless awareness - Being with and bringing an open attention to whatever is arising in each moment – the breath, body, thoughts, sounds, emotions etc. - Noticing recurring patterns in the body and mind - Coming back to the breath as an anchor as often as is needed. 157
The three step breathing space (3MBS) Key learning (feature ii): The learning is encapsulated within the three steps to the practice. Each step needs to be clearly conveyed. Preparing by stepping out of automatic pilot, then three steps: 1. Awareness – Recognising and acknowledging all of one’s current experience (thoughts, emotions, sensations). 2. Gathering – bringing the attention to the sensations of the breath in a particular place in the body. 3. Expanding the awareness into the body as a whole using the particular sensations of the breath as an anchor, while opening to the range of experience being perceived. The Three Step Breathing Space Mindfulness Exercise Copyright © Donald Robertson, 2012. All rights reserved. http://londoncognitive.com/2012/03/13/brief-mindfulnessmeditation-strategies/ (Excerpt from Teach Yourself Resilience by D. Robertson) “Mini-meditation” techniques such as the “Three-Minute Breathing Space” (3MBS) in Mindfulness-Based Cognitive Therapy (MBCT) are employed to provide an opportunity for rapid-frequent practice throughout the day and in a variety of settings. We can think of this as injecting a short burst of more profound mindfulness in-between ordinary daily activities. In MBCT the aim is to do this at least three times per day, at prescribed times, or as an acceptance-based strategy when unpleasant experiences arise. However, you might choose to do it more often, perhaps even for a few minutes during every waking hour, for a couple of weeks. It’s natural to think of the shift in focus of attention involved as narrowing briefly on to some anchoring point or “centring device” such as the breath and then widening to 158
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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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occurred." I like to think of it as
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Mindfulness Meditation Therapy (MMT
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Dukkha Dukkha is a state of psychol
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and often this skill alone is suffi
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sorry for ourselves and certainly i
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5. Resolution The final step of MMT
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Mindfulness in the workplace How pr
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Benefits include improvements to ph
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Practising mindfulness helps coache
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Mindfulness Based Cognitive Therapy
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Long-term skills from MBCT Particip
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Stop trying to force pleasant feeli
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Everyday-life practice & coping: Th
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Mindfulness meditation Mindfulness
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Two primary stages in this practice
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5. Live your own truth. As a teenag
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Gradually the individual becomes tr
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counter the “mindless” state of
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Urges for substance use rarely last
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which required concentration. They
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Urge Surfing Summary Purpose To exp
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If we are guiding a client through
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- Prochaska, J. O., Diclemente, C.
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6. Ask people you trust to give you
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This technique involves no criticis
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Page 128 and 129: Exercise 6: Extended sitting medita
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Page 182 and 183: was for them to simply be in the pr
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Page 192 and 193: Week 3 Today the group started with
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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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