Mindfulness Training

You Can’t Stop the Waves, but You Can Learn to Surf ~Jon Kabat Zinn.

Mindfulness, the practice of focusing on just one thing, means to simply experience the moment while excluding worries, self-doubts, and distractions. In our demanding, fractured, multi-tasking world the psychological benefits of mindfulness are intuitive, but can it really have benefits for productivity, memory and physical health? A review of studies on mindfulness intervention and health benefits found just that.

Both physical and psychological functioning improves with mindfulness intervention. In fact, improvement was so widespread as to indicate that mindfulness training enhances everyday coping with stress and disability.

What is Mindfulness Based Intervention?
The construct of mindful awareness originated in early Buddhist practice, but as taught in Mindfulness seminars is a non-religious, participatory and practical program focused on guided mindfulness meditation, and enhancing awareness of everyday life. Moment to moment awareness must be cultivated with a nonjudgmental attitude.

Mindfulness Training can assist you with:
• More fluid adaptation to change and development of more effective coping strategies
• Lasting decreases in a variety of stress-related physical symptoms, including chronic pain
• More accepting attitude toward life and its challenges
• Improved concentration and creativity
• Significant decreases in anxiety and depression

Some studies and reviews of the literature on Mindfulness and it’s benefits include:

The construct of mindfulness

Mindfulness-Based Stress Reduction for Health Care Professionals: Results

 Mindfulness-based stress reduction and health benefits A meta-analysis

 A Randomized, Wait-List Controlled Clinical Trial: The Effect of a …

Non-Judgmental Mindfulness

This exercise will focus on the skill of non-judgmental. Part of our mind is constantly comparing ourselves to others and expectations we’ve created. We tend to see things as good for me and those close to me or bad for me and those close to me. We also often tend to judge ourselves. “I’m good at this” or “I’m no good at this.” “I’m no good.” “I’m not good enough.” Thinking like this can weigh you down. It’s like carrying around a suitcase filled with rocks. Putting the suitcase down would feel good. Letting go of our judgments can feel good, in the same way. The first step to letting go of judgments is to NOTICE when you are having them.

Today, spend a moment thinking about common judgmental words you use. These might be words you use when speaking to others or they might be words you use in your own head. Common judgmental words include good and bad, right and wrong, should and shouldn’t, terrible, awful, wonderful and perfect. Throughout the rest of the day, notice when you say or think these words. Simply take note that you’ve made a judgment and move on. Be sure to notice both positive and negative judgments. Being non-judgmental is not changing negatives to positives, it is acknowledging each moment, without a positive or negative judgment.

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Poor money saving linked to general impulsiveness

Financial imprudence is linked to other impulsive behaviour such as overeating, smoking and infidelity, according to a new study led by UCL researchers, published in the journal Personality and Individual Differences.

The study, conducted through the BBC website with over 40,000 participants, measured people’s financial impulsivity by asking whether they would they prefer to receive £45 in three days or £70 in three months. The survey asked a related series of questions about other behaviours. Nearly half of those who responded preferred the smaller-sooner sum of money, and these people were more likely to show an array of other impulsive behaviours.

“Learning to make decisions that lead to long-term happiness, not just instantaneous gratification, could benefit us all. Simple techniques can help reduce impulsivity: like imagining how you’d feel about your decision in a year’s time, or trying to avoid making decisions in the heat of the moment.”

Simple techniques may cure impulsive behavior
The researchers assert that simple techniques can help in overcoming such impulsive behaviors. For instance, Dialectical Behavior Therapy (DBT) focusing on building skills may help in checking the impulsive behaviors.

Mindfulness, one of the skills taught via DBT, may help those suffering from an impulsive behavior to be cautious of their actions and take time to consider the consequences of the same.

For more on this study:

Poor money saving linked to general impulsiveness

Impulsive people overeat, oversleep: Study

Mindfulness While Making Tea

Prepare a pot or cup of tea for yourself.  Do each movement slowly, in mindfulness.  Do not let one detail of your movements go by  without being mindful of it.  Know that your hand lifts the pot by it’s handle.  Know that you are pouring the fragrant warm tea into the cup.  Follow each step in mindfulness.  Breathe gently and more deeply than usual.  Take hold of your breath if your mind strays.

~ Thich Nhat Hahn The Miracle of Mindfulness

Making a New Year’s Resolution that Sticks part 2

STEP 2: Generating Ways to Reach your Goal

Now that you’ve decided on a goal or resolution, you need to figure out how you are going to achieve it.  For example, if your goal is better health, will you focus on losing weight, changing your eating or exercise? At this point, you want to generate as many possible solutions or routes to your resolution as possible.  Spend a little time brain storming different ways to proceed. Try to resist the urge to reject ideas.  Tell yourself that “quantity breeds quality.”

STEP 3:  Evaluating How to Reach Your Resolution

Now is the time to look at what you expect to happen if you begin on your resolution.  Think about what you expect for both in the short term and long term. If you come up with negative consequences (i.e. I’ll start and then lose interest), ask yourself how you might overcome those obstacles. If you find yourself coming up with reasons why every course of action is doomed to fail, take a look at why you might be throwing roadblocks in the way of getting where you want to go.

STEP 4: Choose a Solution

Now that you’ve chosen a resolution and evaluated different ways to get there, it’s time to choose one way. The goal is to implement a course of action that has some likelihood of working.  Take some time to trouble shoot your solution.  Think of all the possible ways it could go wrong and what you can do if it does.

STEP 5: Acting on your Resolution

Go over where, specifically in your day to day life you will do something differently.  What exactly will you do different.  With the example from before of better health, you may decide that you need to shop for foods differently and buy more vegetables and cut them up for handy eating when you get back from the store. You will need to make sure that you have time for vegetable preparation after grocery shopping.

Remember:  people who achieve their goals are not the people who face the least amount of failure.  They are the people who fail and get up and try again.

Making a New Years’ Resolution that Sticks

STEP 1: Choosing a Goal

The first step in making a resolution that sticks is to choose a goal to which you are truly committed. 

To have staying power, a resolution or goal generally needs to solve a problem. Gaining insight into your life is rarely sufficient to effect permanent change. Instead, a goal must be chosen that involves an active attempt to generate changes in how you behave.  In order to identify a goal, ask yourself the question “what would have to change to improve my life?” If you have a particular problem you are facing, you may ask “what would have to change to solve this problem or for the situation to improve?”

If you’re having trouble coming up with ideas, you may ask family and friends for ideas on possible goals.  If you discuss them together, look for the means by which you might attain them. Often you may identify a problem, but be unsure as to the solution.  For example, you may be unhappy with your current work situation, but you are not sure if you want to quit your job, go for a promotion or stay where you are. If this is the case, set a goal that will help determine which coarse of action would be best.  In the previous example, your steps towards achieving your goal may include asking your supervisor what he or she would be looking for in someone to promote.  You may also want to explore career options that utilize your skill set or education programs in your areas of interest.

Remember, the purpose of step one is to identify a goal that you’re committed to working on. Don’t choose something that others perceive as a problem, but you do not.  You won’t stick to it. Try to choose something that really does solve a problem that you are currently facing.

Following Your Breath While Listening to Music

“Listen to a piece of music.  Breathe long, light, and even breaths.  Follow your breath, be master of it while remaining aware of the movement and sentiments of the music.  Do not get lost in the music, but continue to be master of your breath and your self.” Thick Nhat Hanh

Creating a Soothing Holiday Home

How do you make your home a more soothing, calming, environment this holiday season?  How can you provide opportunities for you and your family to Self soothe?  Ask yourself the following questions:

VISION:  what is pretty and calming to look at around your house?  Are there any decorations that you like to look at that make you feel particularly calm and secure? 

TASTE:  what are soothing tastes and flavors available in the house?  Are there any flavors or tastes that you associate with the holidays, like peppermint, hot chocolate or apple cider? 

TOUCH:  what soothing and calming things are available for to touch in the house?  Are there warm cozy blankets?  A warm fire? Soft clothes? 

HEARING:  what calming, soothing holiday sounds do you have around the house?  How did you provide a calming holiday environment with sound? Do you play holiday music? Focus on conversation? Have a crackling fire?

SMELL:  what smells like the holidays to you, around your house?

Holiday Stress Survival Tips

Top Ten Relaxation Tips to Sooth your Mind and Body during the Holiday Season

During the holidays we are often surrounded with images of people who are happy, in love and enjoying the whirlwind of their lives. However, in reality this time of year can be tiring or bring up painful feelings. Wouldn’t it be nice to get through the season with just a little less stress and a few more moments and calm and peace? The following tips are designed to help you find relaxation during this busy time and also to improve how you are thinking or feeling about the moment and the season.
1. Find Meaning in the Season. Find or reconnect to a purpose, meaning or value during the season. Focus on the positive aspects of the holidays and the season.
2. Muscle relaxation: After a day on your feet, shopping, partying or otherwise extolling holiday cheer sit down and relax your muscles by tensing and relaxing each large muscle group, starting with your hands and arms, going to your head and then working down.
3. Do only One Thing in the moment: Doing just one thing can give you time to settle down in the midst of a frantic or chaotic day. Focus your entire attention on what you are doing now. Let go of the mental list making, worrying, party planning, etc. Put your mind in the present and focus your entire attention on physical sensations, such as walking, washing dishes, or decorating.
4. Give yourself a Vacation: You don’t need to go to Bermuda to take a vacation this time of year. Give yourself a brief break from all the hubbub. Get in bed and pull the covers over your head. Take 15 minutes to immerse yourself in your favorite book, take a long bath, ask your husband to make you dinner, or wrap up in a comfy blanket and watch your favorite movie.
5. Contribute: Contributing can give a sense of meaning and make you feel good about yourself. Give something to someone else, do volunteer work or do a surprising, thoughtful thing.
6. If you’re feeling down, do something Opposite to how you feel. Let’s face it, if your life isn’t picture perfect the holidays can bring up sadness, regrets and other painful emotions. Change your mood and how you’re feeling by engaging activities that are opposite to how you are feeling. Read emotional books,listen to emotional music or go to emotional movies. If you’re down, do something upbeat like call a friend, buy gifts, exercise, flirt with your husband, go out to dinner, take your children someplace special, say “I love you” or think of something you did well.
7. Self Soothe with Taste: Instead of going to a holiday party and grazing on appetizers without really tasting anything, choose one and slow down and really taste it. Or at home have a good meal or favorite soothing drink. Really taste the food or drink.
8. Comfort yourself: Do something nurturing, gentle and kind for yourself. Look outside at nature or at some beautiful decorations, listen to music that you find particularly soothing or sing your favorite songs. Surround yourself with soothing comforting smells, like the smell of pine, cookies baking or cinnamon. Massage your feet, put on a silky blouse or scarf or hug someone.
9. Deep Breathing: Lie on your back, breathing evenly and gently. Focus your attention on your breath, coming in and out and the movement of your stomach. As your breath in, allow your stomach to rise. Exhale fully pushing all the air out of your lungs. Continue for 10 breaths.
10. Clean the house: The holidays often bring extra chores and cleaning. Use them as an opportunity to self soothe, rather than as an additional stress. Divide your work into stages: straightening things and putting them away,then scrubbing and cleaning. Allow a good length of time for each task. Move slowly (3 times more slowly than usual) and focus your attention fully on each task. Maintain awareness of your actions and your thoughts if they wander. Bring them back to full attention on the task at hand.