Mindfulness
For myself, mindfulness is a way to fully enter into and experience life, to accept the reality of my situation without having it overwhelm me. I have more satisfaction in pleasurable experiences and more compassion and peace in the unpleasant ones. Mindfulness practice has deepened my ability to connect with others and with myself. As I practice being present in the moment, engaging in curiosity rather than judgment, I experience greater ease, peace, and compassion. I attune to others and experience greater empathy and intimacy. The intolerable becomes tolerable. The pleasant become ecstatic. The familiar becomes intimate.
There is a lightness of being that allows intimacy with the darkest, most painful places. Suddenly, my well-being isn’t dependent on my situation, but rather on my willingness to caress and breathe life into these shadows. Freedom. The satisfaction comes from the freedom of not being shackled by the stories, but dancing through them, with them. Relief. I can discover and luxuriate in the textures of what is feared or unknown. Vitality. The joy of surprise when I open to the unknown. Spontaneity. Passion. Aliveness.
Mindfulness is the first step on this path of whole-hearted living.
mindfulness fundamentals course:
Mindfulness Fundamentals. Key Concepts for Stepping into Freedom: A Psychologist’s Perspective
In this course you will learn the fundamental principles that make mindfulness effective for increasing well-being. This is a self-paced course with video, guided meditations, and instruction on integration and reflection.
In this course you will learn:
The power of purpose, choice, efficacy, observation, and being, and how these shifts of perspective allow you to engage in life flexibly, effectively, and fully alive.
The key concepts that make mindfulness so impactful for greater well-being - why it works and how.
To identify common roadblocks that prevent people from developing the benefits of mindfulness skills.
Specific meditation practices in order to put these key concepts into effect, experiencing the benefits first hand.
How to translate these skills from meditation practice to real world situations in order to experience freedom in the moment.
Gain access to a community to practice with for accountability, deepening of skills, and learning from others.
Resource Books and Workbooks:
“Mindsight” by Dan Siegal
"Full Catastrophe Living: Using the Wisdom of Your Mind and Body to Face Stress, Pain, and Illness" by Jon Kabat-Zinn
"Get Out of Your Mind and Into Your Life" by Steven Hayes
"Living Beyond Your Pain" by Dahl & Lundgren
"The Mindfulness and Acceptance Workbook for Anxiety" by Forsyth & Eifert
"The Mindful Way Through Anxiety: Break Free from Chronic Worry and Reclaim Your Life” by Orsillo & Roemer
"The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness" by Teasdale & Segal
"The Miracle of Mindfulness" byThich Nhat Hanh
"The Practicing Happiness Workbook" by Ruth Baer
"Wherever You Go, There You Are" by Jon Kabat-Zinn
websites:
Center for Healthy Minds, University of Wisconsin-Madison
Mindfulness Based Cognitive Therapy
The Mindfulness Solution. This website includes free downloads of guided meditations.
Apps:
Here are a few apps that both myself and patients have found useful which include a variety of guided meditations. There are many other apps out there and you may want to experiment with a few until you find one that works well for you.
Insight Timer, Breathe2Relax, Headspace
Scientific Books and Articles:
Baer, R. A. (Ed.). (2015). Mindfulness-based treatment approaches: Clinician's guide to evidence base and applications. Academic Press.
Carmody, J., & Baer, R. A. (2008). Relationships between mindfulness practice and levels of mindfulness, medical and psychological symptoms and well-being in a mindfulness-based stress reduction program. Journal of behavioral medicine, 31(1), 23-33.
Geschwind, N., Peeters, F., Drukker, M., van Os, J., & Wichers, M. (2011). Mindfulness training increases momentary positive emotions and reward experience in adults vulnerable to depression: a randomized controlled trial. Journal of consulting and clinical psychology, 79(5), 618.
Hardy, J., & Segerstrom, S. C. (2016). Intra-individual variability and psychological flexibility: affect and health in a National US sample. Journal of Research in Personality.
Hardy, J. K., Crofford, L. J., & Segerstrom, S. C. (2011). Goal conflict, distress, and pain in women with fibromyalgia: A daily diary study. Journal of psychosomatic research, 70(6), 534-540.
Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (1999). Acceptance and commitment therapy: An experiential approach to behavior change. Guilford Press.
Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2011). Acceptance and commitment therapy: The process and practice of mindful change. Guilford Press.
Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of consulting and clinical psychology, 78(2), 169.
Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical psychology review, 31(6), 1041-1056.
McCracken, L. (Ed.). (2011). Mindfulness and acceptance in behavioral medicine: current theory and practice. New Harbinger Publications.
Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2012). Mindfulness-based cognitive therapy for depression. Guilford Press.
Segerstrom, S. C., Stanton, A. L., Flynn, S. M., Roach, A. R., Testa, J. J., & Hardy, J. K. (2012). Episodic repetitive thought: Dimensions, correlates, and consequences. Anxiety, Stress & Coping, 25(1), 3-21.
Teasdale, J. D., & Segal, Z. V. (2007). The mindful way through depression: Freeing yourself from chronic unhappiness. Guilford Press.
Watkins, E. R. (2008). Constructive and unconstructive repetitive thought. Psychological bulletin, 134(2), 163.