Mindfulness

When did you first hear of mindfulness?

My first experience of ‘mindfulness’ was as a result of reading The Happiness Trap by Doctor Russ Harris (Harris, 2007). It focuses on Acceptance and Commitment Therapy (known as the word “Act”), a therapeutic method to beat “The Happiness Trap”. It invites the reader to “Stop Struggling and Start Living”. Mindfulness is one of its key components. I immediately found the book both engaging and compelling. It is well worth mentioning ACT too.

What is ACT?

Essentially: There are three key messages, one for each letter in the word ACT:

  1. A= Accept what is. In this moment – living life fully, whilst accepting the pain that inevitably goes with it – that’s mindful living, if you like.
  2. C= Choose a valued direction. Something that is important to you.
  3. T= Take meaningful action. In spite of uncomfortable thoughts, feelings and sensations that show up – we let them come and go without getting ‘hooked’ by them (Harris, 2007).

How has ACT helped you personally?

When my wife and I experienced relationship difficulties, ACT proved to be helpful. We read another one of Russ’s books, ACT with Love (Harris, 2009). We worked through our issues and this book was instrumental in finding a way forward.

I later met Dr. Harris and told him how useful the book was when I attended a couple of his ACT courses in Perth in 2016. “That’s music to my ears,” he said. I learned how ACT can help with anxiety and depression, and trauma related issues, like PTSD (Walser & Hayes, 2006). I also made use of Russ’s Free Resources (Harris, 2018) at his website, which is well worth a visit.

What is mindfulness?

According to Jon Kabat-Zinn, mindfulness is: “Paying attention in a particular way: on purpose, in the present moment, and non-judgmentally” (Harris, 2007).

What’s the link between mindfulness and stress reduction?

I wanted to find out a bit more about Jon Kabat-Zinn. According to Wikipedia (Kabat-Zinn, 2018), Jon brought mindfulness into therapy nearly 40 years ago in the US when he started the Mindfulness Based Stress Reduction Program (MBSR) in 1979 at the University of Massachusetts Medical School. Jon taught mindfulness there, which he says can help people cope with stress, anxiety, pain and illness. I found a book and CD “Mindfulness for Beginners” (Kabat‐Zinn, 2012) and an audio book “Mindfulness Meditation in Everyday Life” (Kabat‐Zinn, 2013) in the local library.

How has mindfulness help you personally?

I have found that mindfulness has been helpful as a way of de-stressing. You de-stress by focusing on your breathing, emptying your mind and easing the flow of intrusive thoughts. They come back, but you gently refocus on your breath and let them float out of your awareness. It is a gentle, engaging, nurturing and peaceful process.

What made you go from learning to teaching?

I felt I could spread the word about ACT and mindfulness in the local community.

In September 2017 I set up some mindfulness sessions at the local library and ran hourly sessions at our local senior’s club for six months. The class sizes varied from about a dozen to just 2 or 3. I used Jon Kabat-Zinn’s teachings from his book and audio CDs as a natural starting point.

What did you learn from teaching mindfulness?

After 6 months of running the classes, here are 12 useful things I learned about it:

  1. Mindfulness is always about the breath. It’s about being aware of your breathing and as Jon would say: “making it centre stage in your field of awareness.” When your mind interrupts the process (as it will), you can always simply go back to the breath. Mindfulness starts and resumes with an awareness of your breathing.
  2. You can bring in taste (tasting a raisin), sounds, bodily sensations, and emotions to aid mindful awareness. You can also make any distractions arising, where possible, part of the meditation. Don’t make anything wrong. It’s all about non-judgement.
  3. Let go of sticking to a script, and any need to control the outcome.
  4. Don’t rush the process or have an agenda. Simply let it each participant’s experience unfold in its own way, in its own time frame.
  5. Remember, less is more (Don’t talk too much, or think too much or strive for anything in particular). Vary things a bit from session to session and invite feedback on what works best. Stay curious and open to new things coming up.
  6. Sometimes sound effects can help set the mood, for example crashing waves (using a meditation app on my i-phone to provide the sound and a countdown timer).
  7. Allow time for the group to discuss and share what they have experienced after meditation. It helps create a shared sense of experience.
  8. I found that people’s stories of their experiences are unique and fascinating, both to myself and to the other participants. Images of enduring luxurious peace contrasted with disturbing memories from the second world war. Of hope and hardship. Quite a range! 
  9. I found that mindfulness is like swimming – people prefer to experience mindfulness for themselves directly (to jump in and try it for themselves), rather than be told how to do it.
  10. The tone of the speaker or guide during meditation is arguably more important than the content (the words spoken). The group respond to tone, not content.
  11. As the guide, it feels more authentic to go on the journey with them.
  12. It’s nice to have the intimacy of a small group.

Neil Paddock. PACFA Registered Counsellor and Psychotherapist

About Neil Paddock: Neil is a PACFA registered counsellor and psychotherapist, blogger, writer and lived experience speaker. His mission is to Nurture, Encourage, Inspire and Liberate people and facilitate positive change by embracing life’s key challenges.

References

Harris, R. (2007). The Happiness Trap – Stop struggling, start living. ACT Mindfully. Retrieved from https://www.actmindfully.com.au/upimages/The_Happiness_Trap_-_Introduction_and_Chapter_one.pdf

Harris, R.(2009). ACT with love: Stop struggling, reconcile differences, and strengthen your relationship with acceptance and commitment therapy. ACT Mindfully. Retrieved from https://www.actmindfully.com.au/upimages/ACT_with_Love_-_Introduction_&_Chapter_1.pdf

Harris, R. (2018). Free Resources. ACT Mindfully. Retrieved from https://www.actmindfully.com.au/free_resources

Kabat-Zinn, J. (2018). Retrieved from https://en.wikipedia.org/wiki/Jon_Kabat-Zinn

Kabat-Zinn, J. (2006). Mindfulness for Beginners Audiobook – Original recording. Sounds True. Retrieved from https://www.amazon.com.au/Mindfulness-for-Beginners/dp/B00NPBGHZ8/ref=sr_1_13?s=books&ie=UTF8&qid=1526348235&sr=1-13&keywords=Mindfulness+for+beginners

Kabat‐Zinn, J.(2012). Mindfulness for Beginners: Reclaiming the Present Moment—and Your Life Kindle Edition. Sounds True.Retrieved from https://www.amazon.com.au/Mindfulness-Beginners-Reclaiming-Present-Moment-ebook/dp/B007L659U2/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1526348546&sr=1-1&keywords=mindfulness+for+beginners

Kabat‐Zinn, J.(2013). Mindfulness Meditations in Everyday Life and Exercises and Meditations Audiobook – Original recording. BetterListen!LLC. Retrieved from https://www.amazon.com.au/Mindfulness-Meditations-Everyday-Life-Exercises/dp/B00NPBBGJU/ref=pd_sim_129_2?_encoding=UTF8&psc=1&refRID=0BTE2DVF9DJMVVZHNH53

Walser, R., & Hayes, S. (2006). Acceptance and Commitment Therapy in the Treatment of PTSD: Theoretical and Applied Issues. National Center for PTSD. Retrieved from https://actmindfully.com.au/upimages/ACT_in_the_Treatment_of_PTSD.pdf