Introduction to Mindfulness - Dean Amory

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How could the course have been more helpful to you? More meditation and yoga in the classes, mix it up, not to have a whole class of just talking… do a bit in each class, keep people energised. Some days it seemed a bit like you (team) were winging it. The homework seemed a bit extreme – 40 minutes is too much (this was the time period each participant was asked to devote daily to completing all the homework assignments, e.g. sitting practice, yoga, writing journal, reading) It’s hard enough for people to arrive here every week… at least that’s true for myself. Were there any key moments in the course for you? To sit up straight doing meditation. My posture was the biggest thing I got out of it, and the yoga. What was the most challenging aspect of the course? 3 hours a day (for a session) is too long, 2 hours a day would be better The video (Thich Nhat Than) wasn’t believable. I don’t want to be like that, it’s a bit extreme for someone only getting in to it. You should show more about the benefits of doing it than just, ‘here’s a man doing it!’ What impact, if any, did the course have on: (1) Your addiction and cravings None (2) Your relationship with others The meditation slowed me down, I got in to it more 233
(3) Your relationship with your family Same (see above) (4) Your work Yeah, I work with people so if I’m calmer with myself I’m more approachable and listen more How much practice are you doing now? The meditation, and I try to do a bit of yoga. I do one or other each day for 20 minutes… I liked the body scan CD Have you had any relapse since beginning the course? No What kind of supports do you need to maintain your practice? My CDs and Orla once a week Participant 5 How was the course helpful to you in your recovery? I think it disciplined me in to the meditation and helped me to sit with myself more. It was helpful for the meditation end of things, helped me relax, made me more aware of my thoughts and feeling and more aware of me I suppose. I’ve cried a lot since starting, I actually welcomed it; it was a matter of learning how to cope I suppose. It did leave me vulnerable but it was ok How could the course have been more helpful to you? I’m not sure 234
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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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"You can't stop the waves, but you
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Exercise 2: Mindfulness Meditation/
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Exercise 4: Visualization This exer
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Exercise 6: Mindful Movement Exerci
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Start with feet slightly apart and
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Mindful Movements 7 Stand with hand
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Exercise 7: Deora Core Elements of
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you have not really changed anythin
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naturally slow down and deepen, wit
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drawn into endless ruminations. The
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Exercise 6: Extended sitting medita
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9. As best you can, bring a quality
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9. Continue to scan the body, linge
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Learn from the teachers 1. Teaching
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Domain 1: Coverage, pacing and orga
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Domain 2: Relational skills Mindful
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Formal mindfulness practices offer
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participant’s expressed experienc
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The teacher conveys this through se
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All practices need to incorporate 3
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Raisin practice Key learning (featu
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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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Page 188 and 189: not present”. It was agreed by ev
Page 190 and 191: Week three: Mindfulness creates a s
Page 192 and 193: Week 3 Today the group started with
Page 194 and 195: You are walking down the street and
Page 196 and 197: tandem with skills teaching to deal
Page 198 and 199: Week 4 When this session began, it
Page 200 and 201: A member responded to the above acc
Page 202 and 203: Week five: “emotions are messenge
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Page 206 and 207: Invited speaker - Frank Frank (aged
Page 208 and 209: Week Six: Knowing what sets me off,
Page 210 and 211: Week 6 We began with sitting medita
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Page 218 and 219: Week eight: Staying clean Agenda: -
Page 220 and 221: Finale The group ended with a 10 mi
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Page 224 and 225: - One of the major ones was discove
Page 226 and 227: Participant 2 How was the course he
Page 228 and 229: The day in Wicklow was hard, but he
Page 230 and 231: (4) Your work/study Before I was ob
Page 232 and 233: (2) Your relationship with others I
Page 236 and 237: What was the most challenging aspec
Page 238 and 239: When is the right stage in recovery
Page 240 and 241: Participant 6 (part of the intervie
Page 242 and 243: However, when taken together with t
Page 244 and 245: worker or a counsellor. Six partici
Page 246 and 247: It is interesting to note that neit
Page 248 and 249: were encouraging and clearly indica
Page 250 and 251: themselves that the effect of tryin
Page 252 and 253: services. They did not exclude peop
Page 254 and 255: o The fifth week mindfulness of min
Page 256 and 257: There is no need to judge what happ
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Page 260 and 261: Benefits of mindfulness of the body
Page 262 and 263: Meditation instruction: mindfulness
Page 264 and 265: 3rd Week - Mindfulness of Emotions:
Page 266 and 267: The four are: Recognition: A basic
Page 268 and 269: doubt. Are any of these more common
Page 270 and 271: Sometimes thinking can be strong an
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Page 274 and 275: create a bias in how we see our exp
Page 276 and 277: maintain this state of mind after y
Page 278 and 279: Mindfulness in daily life As in med
Page 280 and 281: WISDOM Mindfulness coupled with con
Page 282 and 283: Why look behind you, you can't chan
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Introduction to Mindfulness - Dean Amory

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