MBSR

CLASS 0:

George and I took a Mindfulness-Based Stress Reduction course from March through May.

MBSR was developed at the University of Massachusetts Medical Center in the 1970's by Professor Jon Kabat-Zinn.  It uses mindfulness meditation, body awareness, yoga, and an exploration of behavioral and mental patterns to help reduce stress, anxiety, depression, and pain.  MBSR also helps with emotional regulation and attentiveness.  "Full Catastrophe Living" is Jon Kabat-Zinn's book on MBSR, originally published in 1990.

I told my friend about my new meditation course, and she said, "I didn't know that mindfulness and mediation were the same thing."  Sigh.  I don't know what either of those words means, really, so we'll begin with that.

Meditation - the act of thinking deeply or focusing one's mind

Mindfulness - the practice of being fully present, aware, and accepting the present moment

Regarding meditation, thinking deeply is usually more like thinking about nothing as deeply as you can, which is the opposite of thinking deeply about analyzing Bach's "Art of Fugue."  In other words, it's not as fun as it sounds.

Meanwhile, mindfulness is probably most often achieved through meditation, but not always.  So meditation and mindfulness are not synonymous, and "practicing mindfulness through meditation" is a phrase that makes sense.  Having a class based on mindfulness where meditation is practiced a lot also makes sense.  Ultimately, MBSR aims to teach more than meditation, but potentially a new way of being.

Here are some of the types of meditation, with "mindfulness meditation" being a popular one.

Compassion/Loving Kindness/Metta Meditation

Strengthening feelings of compassion, kindness, and acceptance towards self and others

Concentration/Focused Meditation

Focusing on an object, sound, or thought

Focusing on any of the five senses, such as looking into candle flames (trataka)

Contemplation/Visualization Meditation

Visualizing positive scenes or images to enhance relaxation, peace, tranquility

Chanting/Mantra Meditation (associated with Hinduism, Buddhism)

Incorporating repetitive sounds to clear the mind like "om"

Mindfulness Meditation (associated with Buddhism)

Awareness of present moment, letting thoughts come and go without judgement

Movement Meditation

Gentle movements such as gentle yoga, walking, gardening, tai chi, qigong

Progressive Relaxation

Body scans, stress reduction, promoting relaxation

Spiritual Meditation (associated with Hinduism, Taoism, Christianity)

Seeking deeper connection with God/universe

Transcendental Meditation

Quieting the mind, inducing peace and calm with a mantra (traditionally in Sanskrit words)

Vipassana/Insight Meditation

"To see things as they really are," observe thoughts and feelings without reacting to them

Delving into insight and an understanding of reality

Our class practiced more than half of these:

    Compassion/Loving-Kindness Meditation

        "May you be safe, healthy, protected from harm, happy and peaceful"

    Concentration/Focused Meditation

        Listening to sounds around us or feeling of hands as "anchors"

    Contemplation/Visualization Meditation

        Guided mountain meditation

    Mindfulness Meditation

        Focus on the breath, our sitting meditation

    Movement Meditation

        Gentle yoga, gentle stretching, walking, qigong

    Progressive Relaxation

        Guided body scans

CLASS 1:

Introductions "I see you" "I am here"

Create a trusted learning environment

Nine Attitudes:

    non-judgment

    patience

    beginner's mind

    trust

    non-striving

    acceptance

    letting go

    gratitude

    generosity

Mindfulness definition by Jon Kabat-Zinn
    awareness that emerges
    by paying attention
    on purpose
    to the present-moment experience
    non-judgmentally, with kindness and curiosity

The three parts of the present moment

    attention

    intention

    attitude (9 attitudes)

Exercise: Eating of a Raisin

Body scan

    using the 9 attitudes

    noticing that attention is flexible - broad or narrow

    physical body is always in the present even though the mind is often in the past or future

    not visualizing, but sensing messages from the body

    physical sensations can be comfortable, uncomfortable, or neutral

    as long as we're breathing, more is right than wrong

    if falling asleep, gently open the eyes or lift the arms

CLASS 2:

Sitting meditation

    three anchors - breath, sounds, and hands

Standing meditation

    gentle yoga and gentle stretches

Discussion of different perceptions

    story of the goats

    story of the bag of cookies in the airport

    story of Joshua Bell in the Washington Post

    reactivity (automatic) vs. response (chosen)

    perceptions and conditioning shape our thoughts and emotions

    thoughts and emotions mold attitudes, intentions, actions

    repeated actions become habits and behaviors

    behaviors become character

We want to improve awareness, and specifically, awareness of perceptions

What are we missing by moving from doing to doing without pauses for being?

Incorporate mindfulness into regular activities

Notice how you feel during pleasant moments this week

CLASS 3:

Thinking Distortions

    "right" or "wrong" - binary thinking

    "generalizing" - "always" or "never"

    "filtering" - choosing a single negative detail and dwelling exclusively on it

    "jumping to conclusions" - "mind reading" and "fortune telling"

    "catastrophizing" - expecting the worst possible outcome

    "should statements" - deciding how things should be instead of accepting the world

    "labeling" - yourself and others, making people one-dimensional

    "personalization" - everything people do or say is a reaction to you

    "woe is me" - being the victim

    "reductionism" - failure to see complex causes and potential benefits of a stressful experience

Nothing is solid, fixed, or permanent

Assess what things are vs. what they should or could be, not more or less

Notice mindfulness of the body as it relates to feelings of pleasantness or unpleasantness

Notice pleasant moments that are surprising, especially when with loved ones or in nature

Take in the pleasant moments; our brains have a negativity bias

Notice harmless habits and deliberately change them in a playful, curious way

Notice how you feel during unpleasant moments this week

CLASS 4:
Everything we encounter has a feeling tone of pleasant, unpleasant, or neutral

    the body expands, lightens, bounces, smiles with pleasant

    the body tightens, blocks, numbs with unpleasant

    we remember unpleasant experiences more and easily forget pleasant experiences

    it takes courage to be present with the unpleasant without trying to fix the situation

    pleasant experiences can turn unpleasant or neutral, and vice versa

Exercise: Where Do We Hold Stress in the Body?

Scientific body charts of automatic reactions (cortisol) vs. mindful responses (oxytocin)

When we are stressed, our thinking gets distorted, and this becomes a habit

When we become aware of habits that don't serve us well, we can break them

Repetitive body practices help us interrupt this by investigating what is happening in the body

Pain is real; suffering is optional

Resistance (non-acceptance) of inevitable pain creates suffering

Observe habitual automatic stress reactions and behaviors without trying to change them

When noticing pleasant or unpleasant feelings, explore if or how they are affecting your body

Allow the body to tell you what you may be feeling

CLASS 5:

We've been observing physical sensations, but now we will observe thoughts and emotions

STOP tool

    stop what you're doing

    take a few deep breaths

    observe your experience, reflect on physical sensations and emotions

    proceed with something that will support you

RAIN tool

    recognize what is happening

    allow the experience to be

    investigate with kindness

    not personalize it (anger is here, this is how anger feels right now)

Exploring four foundations of mindfulness

    Mindfulness of the body

    Mindfulness of feeling tones (pleasant, unpleasant, neutral)

    Mindfulness of the mind

    Mindfulness of the truths you discover through direct experience

We have the power to interrupt fight/flight/freeze and return to calm/connect by being aware

Notice difficult communication events this week

CLASS 6:

Loving kindness meditation

Walking meditation

Exercise: Mindful Speaking & Listening

When needs are met

    affectionate, friendly, hopeful, grateful, curious, engaged, happy, confident, peaceful, playful

When needs are not met

    agitated, troubled, confused, withdrawn, embarrassed, frustrated, sad, scared, wary, stressed

Communication Styles

    passive/submissive

    aggressive

    assertive

Can we be assertive when our needs are not met?

Ways to Reduce Stress During the Work Day

    take time to be quiet or meditate

    notice tension while driving and let go of it

    drive in silence, drive slowly

    pay attention to your walks

    take time to orient yourself and know where you're going

    use breaks to relax and renew instead of pausing

    stop 1-3 minutes every hour

    use everyday cues as reminders to center

    eat in silence occasionally

    when you park the car, take a moment to orient yourself before entering your home

    change out of work clothes and greet the people you live with

    congratulate yourself on what you've accomplished at the end of the day

Verbal Aikido

    maintain a calm presence

    acknowledge and validate the other person's perspective

    redirect the conversation by finding common ground and seeking a peaceful resolution

    use non-confrontational language (I statements)

Non-Violent Communication

    differentiate observation from evaluation

    differentiate feeling from thinking; express feeling free from criticism/blame

    connecting with universal human needs

    requesting what we would like in a way that clearly and specifically states what we want

Class Retreat:

    9:45 arriving, creating your space
    10:00 getting settled, getting oriented, any q/a before entering silence
    10:15 intention, entering silence
    10:20 qigong
    10:40 sitting meditation
    11:20 movement meditation
    11:50 mountain meditation
    12:20 movement meditation, mindful eating, rest
    1:30 body scan
    2:00 movement meditation
    2:30 forgiveness and loving kindness
    3:15 movement meditation, tea and snack, rest
    3:45 sitting to reflect
    4:00 breaking silence (in small groups)
    4:20 offering gratitude (silent)
    4:25 breaking silence (in large group)
    4:45 preparation for returning to the talking world
    4:50 gathering belongings and leaving the property

Class 7:

Review

    intention, attention, and attitude of kindness, curiosity, and non-judgement

    pausing and breathing helps us reassess

    seek an awareness of the mind and an awareness of perceptions

    rephrase to shift from personal to impersonal

    mountain meditation reminds us of strength and resilience

    forgiveness and loving kindness open our heart to experience freedom from the past

    notice habits, curiously break them to make it easier to break harmful habits

    create your own practice without a guide, be able to practice any time, anywhere

Doing vs. Being

    automatic pilot vs. conscious choice

    analyzing with the mind vs. sensing with the body

    striving vs. accepting

    seeing thoughts as real vs. mental events

    avoidance vs. approaching when unpleasant things visit

    mental time travel vs. remaining in the present

    depleting vs. nourishing activities

Where attention goes, energy flows - bring attention to breath and body

Neurons that fire together wire together - conscious formation of habits

Exercise: Hours of the Day

Class 8:

Practice Elements

    mindful checking in

    balance alertness with ease in posture

    body scan

    mindful yoga

    awareness of breath

    anchoring to the present moment with breath, sounds, and hands

    awareness of pleasant, unpleasant, and neutral tones of our perceptions

    awareness of thoughts and emotions and where they land in our bodies

    forgiveness and reconciliation with the past

    mindful eating using all 5 senses

    mindful walking

    the ability to be mindful for longer periods of time

Themes

    impermanence

    challenge thoughts and perceptions

    look closely at pleasant and unpleasant moments and our reactions to them

    stress has an effect on our health

    being more aware of habitual stress reactivity patterns

    the choice of reacting habitually vs. responding consciously to stress    

    pause to be aware of what is happening

    choose an impersonal narrative

    mindful communication, using assertive non-violent communication styles to make needs known

    awareness of our life activities and if they are nourishing or depleting

    how to live daily lives more mindfully with more kindness and care

The first and most important step in breaking free from a lifetime of stress reactivity

    is to be mindful of what is actually happening while it is happening. - Jon Kabat-Zinn

Between stimulus and response, there is a space.

    In that space is our power to choose our response.

    In our response lies our growth and our freedom. - Victor E Frankl

Personal Reflections:

One thing I learned to love about class was "taking a moment to arrive."

There is no dedicated time in "arriving" for other activities, and it's a very settling practice.

I also really like the way gentle yoga feels.

Paying attention to every day soreness and stiffness and addressing it for a few minutes is a luxury.

I don't like the idea of spending so much time on formal practice, and that's difficult.

I do enjoy meditation in shorter practices.

I also like the idea of processing every day moments in a more present way.

I have been successful with this.

I like the idea of viewing thoughts as mental events that come and go.

Reevaluating perception and thinking distortions is very helpful but challenging.

We heard many poems throughout the course.

One of my favorites, shared by a class member was:

My Brain and My Heart Divorced

by John Roedel

my brain and

heart divorced

a decade ago

over who was

to blame about

how big of a mess

I have become

eventually,

they couldn’t be

in the same room

with each other

now my head and heart

share custody of me

I stay with my brain

during the week

and my heart

gets me on weekends

they never speak to one another

– instead, they give me

the same note to pass

to each other every week

and their notes they

send to one another always

says the same thing:

“This is all your fault”

on Sundays

my heart complains

about how my

head has let me down

in the past

and on Wednesday

my head lists all

of the times my

heart has screwed

things up for me

in the future

they blame each

other for the

state of my life

there’s been a lot

of yelling – and crying

so,

lately, I’ve been

spending a lot of

time with my gut

who serves as my

unofficial therapist

most nights, I sneak out of the

window in my ribcage

and slide down my spine

and collapse on my

gut’s plush leather chair

that’s always open for me

~ and I just sit sit sit sit

until the sun comes up

last evening,

my gut asked me

if I was having a hard

time being caught

between my heart

and my head

I nodded

I said I didn’t know

if I could live with

either of them anymore

“my heart is always sad about

something that happened yesterday

while my head is always worried

about something that may happen tomorrow,”

I lamented

my gut squeezed my hand

“I just can’t live with

my mistakes of the past

or my anxiety about the future,”

I sighed

my gut smiled and said:

“in that case,

you should

go stay with your

lungs for a while,”

I was confused

– the look on my face gave it away

“if you are exhausted about

your heart’s obsession with

the fixed past and your mind’s focus

on the uncertain future

your lungs are the perfect place for you

there is no yesterday in your lungs

there is no tomorrow there either

there is only now

there is only inhale

there is only exhale

there is only this moment

there is only breath

and in that breath

you can rest while your

heart and head work

their relationship out.”

this morning,

while my brain

was busy reading

tea leaves

and while my

heart was staring

at old photographs

I packed a little

bag and walked

to the door of

my lungs

before I could even knock

she opened the door

with a smile and as

a gust of air embraced me

she said

“what took you so long?”