EL29 Mindfulness Meditation Lecture 3.2: Mindfulness-based cognitive therapy & stress reduction Quick check: How much can you recall so far? Which of the following is NOT a concern Buddhists have about MBIs? a) Commercialization of meditation b) Psychologists stealing their followers away c) Stripping meditation for moral and wisdom aspects.! Which of the following is NOT a concern some independent psychologists have about MBIs.? a) Rigours scientific verification b) MBI institutions doing their own verification research c) Not being able to train the trainers fast enough 1
General format of classes! Part 1: Lecture on a given topic (30 min) Reading: Mindfulness-Based Interventions: An Emerging Phenomenon, 2011, Margaret Cullen, Mindfulness, DOI 10.1007/s12671-011-0058-1! Part 2: Hand s-on practice of a meditation style (15 min) Brief instruction to: full body scan for relaxation Class practice! Part 3: Time to write some reflections on what you experienced (5 min)! Part 4: Sharing & group discussion (20 min) Lecture Overview! Topics: Mindfulness-based stress reduction (MBSR) Mindfulness-based cognitive therapy (MBCT) Dialectic behavior therapy (DBT) Other applications emerging! Mindfulness-based eating awareness (MB-EAT)! Mindfulness-based relapse therapy (MBRP) 2
Key Learnings:! Key Learning #1: Mindfulness-based stress reduction uses mindfulness meditation to help relieve stress in individuals and is secular, non-pathologizing, and transformative for patients and teachers.! Key Learning #2: : Mindfulness-based cognitive therapy uses mindfulness meditation and cognitive therapy to treat individuals with anxiety and depression.! Key Learning #3: Diabolic behavior therapy uses mindfulness meditation to address suicidal tendencies and border-line personality disorders.! Key Learning #4: Many more psychological therapy application of mindfulness meditation are being developed. Key Learnings:! Key Learning #1: Mindfulness-based stress reduction uses mindfulness meditation to help relieve stress in individuals and is secular, non-pathologizing, and transformative for patients and teachers.! Key Learning #2: : Mindfulness-based cognitive therapy uses mindfulness meditation and cognitive therapy to treat individuals with anxiety and depression.! Key Learning #3: Diabolic behavior therapy uses mindfulness meditation to address suicidal tendencies and border-line personality disorders.! Key Learning #4: Many more psychological therapy application of mindfulness meditation are being developed. 3
Mindfulness-based stress reduction (MBSR)! Pioneered by Dr. Jon Kabat-Zinn a student of several Buddhists teachers (Thich Nhat Hanh, Seung Sahn) while completing a Ph.D in molecular biology at MIT.! His own Buddhist and yoga practices, led him to create MBSR.! Currently, Professor Emeritus and creator of the Stress Reduction Cline and the Center for Mindfulness in Meditation, U. of Massachusetts, School of Medicine! http://umassmed.edu/cfm/ MBSR Distinctive characteristics! Secular not connected with any spiritual or religious group! Non-pathologizing regard or treat (someone or something) as psychologically abnormal or unhealthy! Transformational for teachers and participants alike 4
Mindfulness-based stress reduction (MBSR)! Note: secular, nonreligious setting.! Counseling in small groups or one-onone, clinical setting. http://umassmed.edu/cfm/stress-reduction/history-of-mbsr/ MBSR Training! 8 week training sessions ($2,000) at the University of Massachusetts Medical School.! Formal practice, group discussions, and home practice.! Formal meditation includes: Body scan, Hatha yoga, walking meditation, eating meditation. 5
Full Catastrophe Living (MBSR for the masses!)! Dr. Kabat-Zinn writes this book in 1990 to make MBSR available to all.! Paying attention in the present moment as a universal human capacity.! A timely book, as many eastern practices (yoga, Tai Chi, meditation) becoming mainstream in N. America. Evidence based studies in support of MBSR! Kabat-Zinn and the Center for Mindfulness also supports research on MBSR.! Topics include MBSR for: stress, anxiety, chronic pain, immune system and brain function. Studies do confirm that MBSR works.! MBSR now taught around the world at medical centers, hospitals and health care units. 6
MBSR Distinctive characteristics! Secular not connected Group with Effort: any spiritual or What religious are 3 group characteristics of MBSR! Non-pathologizing in terms of its approach? regard or treat (someone or something) as psychologically abnormal or unhealthy! Transformational for teachers and participants alike Key Learnings:! Key Learning #1: Mindfulness-based stress reduction uses mindfulness meditation to help relieve stress in individuals and is secular, non-pathologizing, and transformative for patients and teachers.! Key Learning #2: : Mindfulness-based cognitive therapy uses mindfulness meditation and cognitive therapy to treat individuals with anxiety and depression.! Key Learning #3: Diabolic behavior therapy uses mindfulness meditation to address suicidal tendencies and border-line personality disorders.! Key Learning #4: Many more psychological therapy application of mindfulness meditation are being developed. 7
Mindfulness-based Cognitive Therapy (MBCT)! Focused on people with histories of anxiety and major depression episodes to avoid relapse.! Developed by: Dr. Zindel Segal, Professor of Psychology, U. of T. Dr. Mark Williams, Professor of clinical psychology, University of Oxford, UK Dr. John Teasdale, Research scientist, University of Oxford and Cambridge. MBCT Approaches! MBCT combines mindfulness meditation with cognitive therapy.! 8 week structure like MBSR for professionals.! 1 day session for patients ($545 - $725, income based rates)! Cognitive therapy is designed to interrupt thought patterns that lead to depressive and anxious states. 8
MBCT psychological approaches! Helps clients to decenter from their thoughts and emotions - accepting the present moment as its is without needing to change or judge what is arising in the present moment.! MBCT has two modes of mind: Doing Mode one compares the wished-for with the actual (comparatively unsatisfactory) situation and struggle or suffering begins Being Mode one settles into the actual situation and allows it to be a focus of exploration revealing its impermanent nature. MBSR/MBCT in Edmonton! MBCT - https://therapists.psychologytoday.com/rms/ prof_results.php?state=ab&spec=307! MBSR The Mindfulness Institute (Edmonton) http://www.mindfulnessinstitute.ca/ MBSR for professionals One day drop in classes for everyone! Note: Please exercise your own due-diligence in carefully investigating the sources on this page. Don Macdonald does not make any direct or implied endorsements of these individuals or institutions by their listing in this presentation. 9
Quick Group Chat! Many of these new mindfulness therapies do their own research to support their particular approach.! Discuss the pros and cons of this kind of research Key Learnings:! Key Learning #1: Mindfulness-based stress reduction uses mindfulness meditation to help relieve stress in individuals and is secular, non-pathologizing, and transformative for patients and teachers.! Key Learning #2: : Mindfulness-based cognitive therapy uses mindfulness meditation and cognitive therapy to treat individuals with anxiety and depression.! Key Learning #3: Diabolic behavior therapy uses mindfulness meditation to address suicidal tendencies and border-line personality disorders.! Key Learning #4: Many more psychological therapy application of mindfulness meditation are being developed. 10
Diabolic Behavior Therapy (DBT)! Developed in the treatment of chronically suicidal patients and borderline personality disorder (BPD).! Developed by Dr. Marsha Linehan, Professor of Psychology, U. of Washington in the late 1980s.! As a teen, Dr. Linehan struggled with mental health issues. DBT - Approaches! Combines key aspects Cognitive-based therapy (CBT) and strategies for acceptance from eastern and western contemplative traditions while positioning the therapist as an ally.! Mostly used for institutionalized patients mindfulness at its core. Weekly individual therapy Weekly group therapy Weekly therapist consultation Individual phone coaching 11
DBT Four Modules! Mindfulness training! Interpersonal effectiveness Clients are taught effective strategies for asking for what one needs, saying no and coping with interpersonal conflict! Distress tolerance Most mental health treatments focus on changing distressing events and circumstances DBT emphasizes learning to bear pain skillfully while practicing acceptance, finding meaning and tolerating distress.! Emotional regulation Skills include: identifying and labeling emotions, identifying obstacles to changing emotions, increasing mindfulness to current emotions, taking opposite action, applying distress tolerance techniques. Quick meditation on emotions! Get comfortable & take a few deep breaths.! When I show the image, what emotion(s) arise in you?! Can you step back be mindful and watch the emotions without getting carried away by the emotion? 24 12
Key Learnings:! Key Learning #1: Mindfulness-based stress reduction uses mindfulness meditation to help relieve stress in individuals and is secular, non-pathologizing, and transformative for patients and teachers.! Key Learning #2: : Mindfulness-based cognitive therapy uses mindfulness meditation and cognitive therapy to treat individuals with anxiety and depression.! Key Learning #3: Diabolic behavior therapy uses mindfulness meditation to address suicidal tendencies and border-line personality disorders.! Key Learning #4: Many more psychological therapy application of mindfulness meditation are being developed. Mindfulness-based eating awareness (MB-EAT)! Developed by Dr. Jean Kristeller, Professor emeritus of psychology, Indiana State University! Studied MBSR with Dr. Kabat-Zinn! Focus on eating disorders using mindfulness meditation! 10 week program, no particular diet, no foods off-limits.! Practices include: Awareness of hunger and what it feels like Awareness of what if feels like to be full Practice of slowing down and savoring the taste of food. 13
Other MB applications! Trauma- Sensitive Yoga Therapy Yoga for treating victims of trauma! Acceptance and Commitment Therapy (ACT).! Radical Acceptance! Mindfulness Self-compassion (MSC)! Body-centered somatic (relating to the body) psychotherapy Quick check: How much can you recall so far? MBSR is about what? a) Cognitive therapy b) Eating disorders c) Suicidal tendencies d) Stress reduction 14
Quick check: How much can you recall so far?! MBCT is about what? a) Anxiety and depression b) Suicidal tendencies c) Eating disorders d) Stress reduction Part 2: Hand s on practice - full body scan for relaxation 15