Introduction to Mindfulness - Dean Amory

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Meditation pitfalls: .....................................................................80 Mindfulness throughout the day:...........................................81 Mindfulness meditation............................................................82 Practising mindfulness: ............................................................82 7 STRATEGIES FOR LIVING A CONSCIOUS LIFE......................84 Examples of Mindfulness Training .......................................88 1. URGE SURFING – RELAPSE PREVENTION ...........................88 Background ..................................................................................88 Exercise: Reflecting on Urges ................................................93 Experiencing the Changing Nature of Urges....................93 The Technique of Urge Surfing .............................................95 Urge Surfing Summary..............................................................97 Teaching Urge Surfing to Clients..........................................98 Manufacturing Opportunities for Urge Surfing. ...............98 Opportunistically Teaching Urge Surfing...........................99 2. WORKING WITH OUR UNCONSCIOUS BETTER....................102 3. “JUST WORRYING”.......................................................................104 4. COPING WITH NEGATIVE EXPERIENCES .............................107 5. SOME BASIC TRAINING EXERCISES.......................................109 Exercise 1: Mindful Breathing/Anapanasati......................109 Exercise 2: Mindfulness Meditation/Vipassana...............110 Exercise 3: The Park Bench ....................................................111 Exercise 4: Visualization ..........................................................112 Exercise 5: Concentration/Samadhi Meditation ..............113 Exercise 6: Mindful Movement Exercises ..........................114 Mindful Movement 1 ..............................................................115 Mindful Movement 2..............................................................115 7
Mindful Movement 3..............................................................116 Mindful Movement 4..............................................................116 Mindful Movement 6..............................................................117 Mindful Movements 7 ............................................................118 Mindful Movement 8..............................................................118 Mindful Movement 9..............................................................119 Mindful Movement 10 ............................................................119 Exercise 7: Deora Core Elements of Training...................120 Steadying the Mind ....................................................................121 Basic Breathing Exercises .......................................................122 Exercise 1: In/Out......................................................................122 Exercise 2: Following your breath.........................................123 Exercise 3: Paying attention to your posture .....................124 Exercise 4: Accepting whatever is happening ...................125 Exercise 5: The 3-minute breathing space .........................126 STEP 1: Bringing your awareness back home ..........................126 STEP 2: Anchoring your awareness ...........................................127 Exercise 6: Extended sitting meditation .............................128 Exercise 7: The Body Scan ......................................................130 Learn from the teachers .........................................................134 1. TEACHING ASSESSMENT CRITERIA.......................................134 DOMAINS OF COMPETENCE.........................................................134 Domain 1: Coverage, pacing and organisation of session curriculum.....................................................................................136 Domain 2: Relational skills......................................................138 8
Page 3 and 4: Cover: meditating Shiva - Rishikesh
Page 5 and 6: “Peace comes from within. Do not
Page 7: Basic aspects: body, breath, though
Page 11 and 12: Discussion.........................
Page 13 and 14: What is Mindfulness? Have you ever
Page 15 and 16: awareness, enhance emotional intell
Page 17 and 18: The ABC of Mindfulness A is for awa
Page 19 and 20: How Mindfulness affects mind and bo
Page 21 and 22: simplified environment, even in the
Page 23 and 24: wanders. This develops a degree of
Page 25 and 26: Making matters a bit more complicat
Page 27 and 28: Helping keep people resilient Numer
Page 29 and 30: themselves and others, and nearly 7
Page 31 and 32: fine - its just what brains do, but
Page 33 and 34: experience of transcendence. Rather
Page 35 and 36: How do these processes unfold toget
Page 37 and 38: This takes many forms. One track is
Page 39 and 40: Mindfulness and therapy Throughout
Page 41 and 42: difficult experience, and noticing
Page 43 and 44: Differences between Awareness, Cons
Page 45 and 46: umination, depression, and anxiety
Page 47 and 48: 3. Awareness Awareness is inherentl
Page 49 and 50: 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
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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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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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283
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Introduction to Mindfulness - Dean Amory

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