Mindfulness Program

Introduction and Overview

The program integrates multiple mindfulness-based approaches (MBSR, MBCT, and DBT)

Mindfulness is the act of consciously focusing the mind in the present moment, without judgment and without attachment to the moment. A person who is mindful is aware in and of the present moment. Mindfulness is the opposite of being on “automatic pilot,” or being lost in habit. Mindfulness has to do with the quality of awareness that a person brings to everyday living. It’s a way of living awake, with eyes wide open. As a set of skills, mindfulness practice is the intentional process of observing, describing, and participating in reality nonjudgmentally, one-mindfully, in the moment, and with effectiveness (i.e., using skillful means). We can contrast mindfulness with rigidly clinging to the present moment, as if we could keep a present moment from changing if we cling hard enough. When we are mindful, we are open to the fluidity of each moment as it arises and falls away.

“Mindfulness is about being fully awake in our lives. It is about perceiving the exquisite vividness of each moment.”    – Jon Kabat-Zinn

The mindfulness module includes the following skills: mindful awareness of body sensations and breathing; mindful awareness of states of mind – thoughts (rational mind) and emotions (emotional mind); mindful awareness of beliefs, assumptions, and expectations; mindful awareness of intention, motivation, and perception; and mindful responses and movement – physical actions, decisions, choice, or exercise.

In order to practice mindfulness effectively, you’ll need to learn how to pay attention without judging yourself, or others, or your experience as good or bad, right or wrong, pleasant or unpleasant — just noticing it without any judgment at all. Then when you notice something that makes you feel uncomfortable or upset in any way (such as an emotion), you can use that moment as an opportunity for self-reflection and exploring parts of your inner Psyche.

Mindfulness is a core skill of dialectical behavior therapy skills training modules. It is a way of paying attention to the present moment in a non-judgmental, accepting way. This can help you recognize what’s happening in your life and keep yourself from getting overwhelmed by your thoughts, emotions, and sensations. Dialectical behavior therapy (DBT) was developed by Marsha M. Linehan to help people learn how to cope with their intense emotions, thoughts, sensations, and unhelpful behaviors.

The skills training module on mindfulness is one of four modules that make up DBT. The mindfulness module focuses on teaching clients how to pay attention to their present moment experiences without judgment or evaluation, as well as how to stop catastrophizing about past events or worrying about future events. This module also teaches clients how to accept themselves for who they are at this moment in time, even when they make mistakes or do things that aren’t in their best interest.

DBT informed therapists believe that when we can observe our thoughts and feelings without judgment, it helps us gain insight into what triggers our emotions and reactions. This knowledge can help us better manage our emotions and reactions, so that we can make more informed decisions about how we want to respond to situations. It may sound simple, but mindfulness is actually a skill that can be learned and practiced—and it’s one that can have a lot of benefits.

DBT’s mindfulness principles include: accepting thoughts and feelings as they are; non-judgmental awareness; observing thoughts and feelings without reacting; non-striving; being fully present in the moment; observing sensations in the body without judging them as good or bad; experiencing pain without becoming overwhelmed by it; experiencing pleasure without needing more of it; and focusing attention on one thing at a time rather than trying to juggle multiple tasks at once.

DBT Core Mindfulness Skills

Mindfulness based cognitive therapy (MBCT) is a form of psychotherapy that focuses on teaching patients to be more mindful and aware of their thoughts, feelings and actions. The goal is to help patients develop healthier ways of thinking and behaving, which can improve their overall well-being. MBCT was developed by Zindel Segal, a Canadian psychologist who wanted to create an evidence-based treatment approach that would help individuals with depression. The therapy combines elements from cognitive behavioral therapy (CBT) and mindfulness meditation practices. It was designed for patients who have already experienced depression once in their life and wish to prevent further episodes of depression from occurring.

The main principles of MBCT include:

1) Mindfulness refers to being aware of one’s thoughts, feelings and actions without judgment or evaluation. This includes non-judgmental acceptance of oneself in the present moment;

2) Cognitive restructuring focuses on changing negative patterns of thought into more positive ones;

3) Awareness training teaches patients how their thoughts affect their emotions;

4) Interpersonal learning helps individuals become more aware of how their behaviors impact others around them.

Mindfulness has been shown to help with everything from stress to addiction, and it’s easy to see why: by paying attention to your present experience, you gain access to insights about yourself and your relationship with the world around you. You can use this information to make better decisions and take more effective actions. Mindfulness can be thought of as a state of active, open attention on the present. When you practice mindfulness, you learn to treat your thoughts and emotions with curiosity rather than trying to ignore or fix them. You are much better able to work with parts non-judgmentally, one-mindfully, and effectively.

Mindfulness-based stress reduction (MBSR) is an evidence-based program that has been scientifically proven to help people manage stress and improve their overall health. It was developed by Jon Kabat-Zinn, a molecular biologist and former Zen monk who wanted to make mindfulness accessible to everyone. As the founder of the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School, he created an eight-week program that has been used in over 200 hospitals around the world to treat patients with chronic pain and illness. Jon Kabat-Zinn, is now professor emeritus of medicine at the University of Massachusetts Medical School.

The principles of MBSR are simple: it encourages participants to focus on their breath, body sensations, thoughts and emotions during each moment of their day. It teaches participants how to be aware of these things without judging them or trying to change them—an approach known as nonjudgmental awareness. Mindfulness-based stress reduction is a program that helps people learn to manage stress effectively by cultivating mindfulness and awareness. The program was developed by 

The core idea behind mindfulness-based stress reduction is that people can develop their ability to be fully present in their current moment. This practice is referred to as “mindfulness.” Mindfulness allows people to focus on their own experiences without being distracted by negative thoughts or emotions. It also helps them understand how their thoughts and feelings are related to what they’re experiencing in the present moment. Mindfulness-based stress reduction teaches participants how to accept themselves for who they are, rather than judging themselves based on past experiences or future goals. Participants learn how to be more open and accepting of their environment, which allows them to better cope with difficult situations when they arise.

While MBSR is not a “cure” for serious medical conditions and should not be used as a substitute for medical treatment, research indicates that mindfulness training can have a significant therapeutic effect for those experiencing stress, anxiety, high blood pressure, depression, chronic pain, migraines, heart conditions, diabetes and other ailments. In addition, participants typically report feeling more alive, more “in-tune” with themselves and others.

Mindfulness and Compassion: The Basics

Mindfulness Based Stress Reduction Program

Dr. Dan Siegel

Dan Siegel is a Psychiatrist and clinical professor of psychiatry at the UCLA School of Medicine, and he has been teaching mindfulness for over 30 years. He is one of the most recognized names in mindfulness. He directs the Mindful Awareness Research Center. He is also the Executive Director of the Mindsight Institute which focuses on the development of mindsight, teaches insight, empathy, and integration in individuals, families and communities. He has written over 200 scientific articles and has been an author on over 20 books. Several books on the subject include The Whole-Brain Child (2009), Mindsight (2009), and Brainstorm (2012). He notes that the three principles and foundations of mindfulness are awareness, presence, and self-regulation.

He describes these principles underlying his work: Mindfulness is a way of being that involves paying attention in the present moment, without judgment and with kindness and involves observing thoughts, feelings, and sensations from a nonjudgmental perspective. Mindfulness involves noticing what’s going on in your body and mind without judging yourself negatively for having certain thoughts or feelings—or for not having them if you want to. And by paying attention to your thoughts, feelings and body sensations you can manage stress and improve your relationships with others. Mindfulness involves practicing presence with whatever comes up in your life, whether it’s pleasant or unpleasant. By learning to be mindful, you can develop a relationship with yourself that will serve as a foundation for living a happy, healthy life.

In his book Mindsight: The New Science of Personal Transformation, Dr. Dan Siegel argues that mindfulness is a way of being, rooted in three foundational principles: The first principle is the mind is embodied and embedded in a relational context; it is not separate from the body or from other people. Dr. Siegel points out that all thoughts and feelings exist within the context of relationships with others and the world around us. The second principle is that all emotions are meaningful; they are important signals that help us navigate our lives. Emotions are not simply automatic responses to certain situations; rather, they provide us with information about what is going on in our environment so we can respond appropriately. The third principle is that thoughts and feelings are inseparable from one another—they are part of one process rather than two separate processes. Because thoughts and feelings can be connected to each other, our experience of life changes depending on how we choose to respond to them.

• The goals of practicing mindfulness skills might be to reduce suffering, increase happiness, and increase control of the mind. For some, a goal of mindfulness is to experience reality as it is. Mindfulness skills require practice, practice, practice.

• Intentionally living with awareness in the present moment. (Waking up from automatic or rote behaviors to participate and be present to our own lives.)
• Without judging or rejecting the moment. (Noticing consequences, discerning helpfulness and harmfulness—but letting go of evaluating, avoiding, suppressing, or blocking the present moment.)
• Without attachment to the moment. (Attending to the experience of each new moment, rather than ignoring the present by clinging to the past or grabbing for the future.)

• Reduce pain, tension, and stress.
• Increase joy and happiness.
• Improve physical health, relationships, and distress tolerance.
• Other goals that participants might have can also be discussed and written in the handout.

Mindfulness is the practice of being in the present. It is being present to your own life. Many people find at some point that their life is whizzing by and they are missing a lot of it. Children are growing up; friends that we care about are moving away; we are getting older. It is easy to be so focused on distractions, the past, or the future that we actually miss many positive things in our lives.