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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