Mindfulness- what is it and what are its uses?
Definition.
A very simple form of awareness - of being in the present moment. Developed in a modern
Western context from very ancient philosophies and practices.
Mindfulness ( or mindful awareness) is largely an experiential (or non verbal) practice
which is expanded and developed with time and ongoing practice.
Some definitions include “open-hearted, moment to moment, non judgmental awareness”
(Kabat-Zinn, 2004) others include “awareness of present experience with acceptance”
(Germer et al, 2013).
Pali- Sati- awareness attention and remembering.
Over the last thirty or forty years there has been an exponential rise in experimental
evidence concerning the effects of such practice on neurophysiology ( using special
neuro-imaging techniques) and also on human behaviour and emotions ( such as
concentration, attentiveness and expressed feelings of well being).
2005- 365 articles
2013- 2200.
The Practice - Mindfulness Meditation.
Mindfulness practice can be taught easily and then requires regular daily practice. It can
be practised formally as a period of sitting meditation, and move on to informal practice,
which is the way we experience our everyday life.
The practice is being aware of the present in a non judgmental, non verbal yet
participatory way ; freeing us from our normal reactive emotions and behavioural patterns.
Initially, within western mindfulness , the practice was a form of focussed attention or
concentration meditation - derived from the Pali word samatha which also means peace
and tranquillity with concentration.
This form of practice calms the mind by concentrating on a single point, such as the
breathing cycle.
The meditation can be developed into open monitoring of thoughts arising, emotions or
sensations. This form of seeing clearly, (Pali-vipassana) is especially useful in certain
forms of psychological therapy such as Mindfulness based CBT or psychotherapy. (aka
insight meditation)
More recently, loving-kindness or compassion meditation has become an accepted
component of mindfulness meditation. This is the development of the emotional
background of awareness : it includes a focus on self compassion.
loving kindness mind aspires to be happy of self and all beings
compassion a wish all beings free from suffering.
Interestingly, neurophysiological studies have shown that these three meditations enhance
different brain processes, and that pre-existing brain function may predict which method
will be preferred by an individual. ( Mascaro et al, 2013)
Uses.
Health
Mindfulness has become an accepted practice or therapy for groups or individuals. It has
uses in medical practice, psychological therapies and education.
Mindfulness practice was the basis for the founding of the University of Massachusetts
Mindfulness- based Stress Reduction programme ( Kabat- Zinn, 2013) which started in
1979, and has helped many thousands of patients world wide. Initially aimed at patients
with chronic illnesses, pain and stress, this pioneering approach has evolved into the new
perspective of mind-body or integrative medicine. ( Kabat-Zinn and Davidson, 2011)
Evidence for the effectiveness of mindfulness in helping patients with a variety of medically
unexplained symptoms is increasing. (www.mindfulexperience.org)
Different forms of psychological therapy have come to include mindfulness as a
component part of practice. This includes CBT and psychotherapy. The present “third
wave” of CBT ( Hayes, 2011) involves using mindfulness practices. Within psychotherapy
- or indeed other forms of clinical practice - mindfulness can simply be part of the
clinician’s personal practice, or it can become an explicit form of therapy offered to
patients.
Mindfulness is effective for patients with a variety of diagnoses including psychosis,
anxiety, depression and stress.
The Scottish Government has recognised the role of mindfulness in mental health
problems and have funded a post to expand the capacity of mindfulness therapy as part of
a long term conditions project.
They have also supported via a NES document - the Matrix 2011- that MBCT should be
available as part of evidence based psychological therapies offered to patients.
Mindfulness courses have also been offered to health professionals as part of reducing
stress, improving personal well being and increasing empathy.
You do not have to be ill to benefit from mindfulness
Education.
Mindfulness is not only for the sick. There is an increasing body of evidence that simple
mindfulness practices can enhance the attention, self care and caring for other in children.
The organisation mindful schools ( www.mindfulschools.org) works with schools to use
mindfulness to enhance the educational attainments and behaviour of children.
Future roles for mindfulness.
Medical students can suffer from stress, burnout and significant mental health problems.
This can have an impact on Fitness to Practice. GMC summary guidance on Supporting
students with mental health conditions includes in its suggestions to Medical Schools that
they “provide sessions on techniques such as mindfulness and meditation...” ( GMC 2013)
Available to all
Not goal in itself rather a tool to freedom ( from loops ) release from fixed thinking
patterns.
What mindfulness is not.
Mindfulness practice is not a form of relaxation therapy . It is not a religion. It is informed
from ancient Indian and Buddhist philosophical schools and Buddhist psychology.
However, it is an entirely secular practice.
References and bibliography.
Burton,C. (Ed) (2013) ABC of Medically Unexplained Symptoms. Chichester: John Wiley
and Sons.
Germer,C.K., Siegal, R.D, & Fulton, P.R. (2013) Mindfulness and Psychotherapy. 2nd
Edn. New York: Guildford Press.
General Medical Council (2013) Supporting Medical Students with Mental Health
Conditions Pages 4-5 Paragraphs 41-44
Hayes, S. C., Follette, V.M., & Linehan,M. (2011) Mindfulness and acceptance: Expanding
the cognitive-behavioral tradition. New York: Guildford Press.
Nairn, R., (1998) Diamond Mind-psychology of meditation. Cape Town:Kairon Press.
Kabat-Zinn, J. (2013) Full Catastrophe Living. 2nd Edn. London: Piatkus books.
Kabat-Zinn, J. (2004) Wherever You Go There You Are. London: Piatkus books.
Kabat-Zinn, J., & Davidson, R.J. (2011) The Mind’s Own Physician. Oakland: New
Harbringer Publications.
Mascaro, J., Rilling, J., Negi, L.,& Raison, C. (2013) Pre-existing brain function predicts
subsequent practice of mindfulness and compassion meditation. Neuroimage, 60, 35-42.
Salzberg, S. (2011) Real happiness: the power of meditation. New York: Workman.
http://www.scotland.gov.uk/Publications/2009/06/02153313/3 ( accessed 11/01/14)
Useful websites.
www.mindfulexperience.org - a mindfulness research database.