Reflection is the ability to hold a stimulus in the present moment without reacting automatically. In a state of reflection, a person can notice or observe the presence of a thought or feeling that they are experiencing… noticing or observing can then lead to two different reflective actions; either the person can continue to observe […]
Tag Archives: Mindfulness & Meditation
Why should I focus on my Breathing? – Worry reduction.
Quick summary –Normally breathing is something which is done automatically – you don’t think about breathing it just happens. When you intentionally focus on your breathing you give your mind something to do and this limits your minds ability to worry, which is often the source of your distress. Breathing is happening in the present moment (as opposed to the future or the past) – when breathing is done intentionally our minds must focus on the present moment (and generally speaking there is often nothing to worry about that is occurring at your present location in the present moment).
Placebo effect – an underrated healer
Quick summary: I am going to suggest that we might be able to use mindfulness to gain control over the ‘placebo effect’ thereby positively influencing recovery of physical and mental disturbances. In scientific investigation it is always important to rule out the placebo effect when studying the effects of an intervention. To do so, researchers will commonly give one group a sugar pill or some other benign intervention, and the other group will be given the medicine or the treatment. In most case those who were given the sugar pill show health improvements… let me explain, if a person is told that they are receiving a pill that will help cure an illness and they are given a sugar pill instead of the actual medicine, they will generally show signs of improvement related to the illness. What does this mean? Do we human’s have an untapped ability to heal ourselves? What abstraction does a sugar pill represent… hope, belief? If we believed or held hope that we could cure our own illnesses, could we learn to mentally heal ourselves? I would suggest that the answer is yes… the placebo effect is too consistent to ignore… in short, people in control groups across the planet that are experiencing recovery without medical intervention are healing themselves. How can we learn to increase the effect of the ‘placebo effect’?
The Evolution of CBT = Mindfulness – moving from changing projections to eliminating projections
I am suggesting that CBT will evolve into mindfulness as mindfulness reduces the unwanted affects of both positive and negative projections where as CBT is designed to reduce the unwanted affects of negative projections alone.
Mindfulness Interventions for Both the Therapist and the Client to Increase Therapeutic Effectiveness When Treating Trauma
Research has suggested that Mindfulness interventions can be extremely beneficial in the treatment and prevention of symptoms associated with trauma and vicarious trauma. The intention of this paper is to look into the possible positive effects of incorporating Mindfulness practices into therapist self care routines, and therapeutic interventions. To arrive at such an end this paper will briefly discuss the basic tenants of mindfulness and will then move on in examining studies which have noted the positive effects of mindfulness integration. In closing this paper will outline why a Mindfulness state is so critical in relation to recovery from trauma.
Meditative Breath – focusing on the expansion and contraction of your chest and stomach.
Quick summary: I am going to explain an easy breathing exercise that will aid in the goals of stress/anxiety reduction, and mindfulness practice. Many have heard that to help facilitate a state of mindfulness (non-judgmentally existing in the present moment with an increased awareness of the moment) it is very helpful to focus on your breathing – to notice and to observe your breath as you ad a degree of intentionality to your breathing patterns. Focusing on your breath can help in the goal of not attending to the thoughts that naturally try and distract you from the moment. The exercise below is perhaps a more complicated way of breathing that requires a bit more attention to master… this added attention can be very helpful for people who have a difficult time with over-thinking while they are trying to engage in meditation or Mindfulness.
Narrative therapy: the externalization of perception
Quick summary: By talking with a therapist and re-experiencing emotions, thoughts and emotionally significant experiences, a client can show his/herself that occurrences can be narrated and therefore separated from the concept of self… narration is freedom as we find ourselves to be the author of our own reality. Resiliency naturally emerges as our identity ceases to be determined by the plot of our lives… we are no longer automatically controlled by the plot… instead we are the author… we choose the conclusions of our conflicts.
Mindfulness Exercise – notice your senses without judgment =54321 present
Quick overview: I will be offering my favorite mindfulness exercise that will help you to get into the present moment (as opposed to being in your head, which is usually concerned with the past and the future). The technique is very simple and I call it the senses 5 4 3 2 1 – it probably has many different names (I did not develop it). The point is to try and observe or to notice what your senses are sensing without placing judgment on the stimulus. I tend to use sight, tactile (feeling), and hearing… smell and taste can also be used in more specific settings. You will start by listing 5 things you see, then 5 things that you feel, then 5 things that you hear – then 4 of each… then 3 of each etc.
Mantras while you exercise – increase your awareness of your present surroundings
Quick summary – I have long been an avid runner (my dog appreciates this the most). The activity balances my neurology, keeps me in shape, gets me outside, and naturally helps anxiety and stress. Sometimes when I run (or exercise in general) I find it hard to let go of negative thinking – politics, work, a disagreement, things I should do etc. – I have found that if I add positive words to the rhythm of my breathing pattern I can become more aware of the present moment and my present setting. Every breath in (and every breath out) is one rhythmic syllable. Ex. – breath in, breath in, breath out (hu hu haaah) is three syllables – (you could say – I am kind… I hold love… now is nice etc).