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Writer's pictureSarah Rodriguez

Notes on Meditation and Mindfulness - 08.05.19

Updated: Aug 24, 2020

All of the notes following are from my sessions provided by professionals in the field (not my own thoughts or ideas, I hope you enjoy)


Greeting

  • Hold hands

  • Eye contact

  • My name is..., I belong to you

Three Rules

  • Be enthusiast

  • Smile

  • Participate

Three States of Mind

  • Listen

  • Question

  • Sleep

Three Types of Questions

  • Useless/Pointless

  • Conformation/Confrontation

  • Genuine

Three Genuine Questions

  • What do I want from my life?

  • What are your desires?

  • What are three things that bother me in my life?

Five Element Meditation

  • Arms up by your chest, hands in fists

  • Breathe in - Arms up, hands open

  • Breathe out - Arms quickly down by your chest, hands in fists

  • Twenty times in one set, repeat five sets

  • Gives you energy

The Art of Meditation

  • 27 minutes of breathing in and out deeply

  • The mind works best when you relax it

  • Meditation heals physical pains from research

  • Meditate to know yourself

  • Breathing gets rid of toxins

  • Mind over matter

Mindfulness from the Clinical Perspective

  • 5-7 minutes max 10 minutes

  • Focus on breathing and different parts of the body such as shoulders, chest, and stomach

  • Deep in and out breaths

    • Self awareness

    • Pay attention - Here and now

    • Grounding

    • Non-judgemental

    • Regulate breath

    • Relaxation

    • Self fulfilment/care

    • Authenticity

    • Union (body and mind)

"Paying attention in a particular way, on purpose, in the present moment and non judgmentally." - Jon Kabat Zinn


"Mindfulness means paying attention with flexibility, curiosity, and openness." - Russ Harris


Treatment Approaches

  • Mindfulness Based Stress Reduction (MBSR)

    • Developed for chronic physical pain and long term medical conditions - Cancer patients, women with heart diseases

    • It includes meditation techniques to help participants to become more aware of their experience in the present moment

    • 8 weeks of 2.5 - 3 hours of weekly sessions

    • Exercises: Raisin exercise, body scan, sitting meditation, hatha yoga, and walking meditation

  • Mindfulness Based Cognitive Therapy (MBCT)

    • Developed for - Prevention of relapse of major depression

    • Is a CBT sharing with Buddhism the emphasis on self responsibility in the form of self management, self control, and self improvement

    • Respond instead of react

    • There is always the choice on how to respond

    • Initial one on one orientation session, 8 weeks of 2 hour sessions/week delivered in a group format and reinforcement sessions 4-12 months after completion

      • Dialectical Behavior Therapy (DBT)

    • Developed for - The treatment of Borderline Personality Disorder

      • Acceptance and Commitment Therapy (ACT)

    • Based on Relational Frame Theory

    • Normal processes of the normal mind: Fusion and experimental avoidance as core processes

    • Thought = Action/Inaction

    • Six Core Processes in ACT:

    • Contacting the present moment

    • Defusion

    • Acceptance

    • Self as context

    • Values

    • Committed Action

The Core Mindfulness Module Comprises

  • Developing the ability to control one's attention (Flexibility of attention exercise)

  • Because, the lack of ability to direct one's attention leads to several problems

  • Problems include

    • Inability to stop thinking about the past, future, or current difficulties

    • Inability to concentrate on important tasks

Mindfulness Skills are Divided into 2

  • Mindfulness 'WHAT' skills

    • Observing (of thoughts, bodily sensations, emotional states, urges, impulses)

    • Describing (leaves on the stream ex., naming the emotion etc.)

    • Participating

      • Mindfulness 'HOW' skills

    • Non judgmentally

    • With awareness (mindfully)

    • Effectively

Emotion Regulation (ER) as a Mechanism of Change

  • Awareness

  • Ability to engage in goal directed behaviors

  • Flexible use of situationally appropriate strategies

  • Willingness

Acceptance

  • An active taking in of an event or situation, there is a problem that needs to be worked on

  • Knowing and doing

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