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7 Mindfulness-Based Therapy

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Mindfulness-Based Therapy
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practice of meditation or other techniques to enhance paying attention to the present moment
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Formal mindfulness
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using breathing meditation and mindfulness meditation, body scan
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Informal mindfulness
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mindfulness in everyday life such as washing dishes, yoga, observing and describing
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Mindfulness qualities: nonstriving
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not goal oriented; remaining unattached to outcome or achievement
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Mindfulness qualities: nonjudging
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impartial witnessing; observing without evaluation and categorization
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Mindfulness qualities: acceptance
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being open to seeing and acknowledging things as they are
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Mindfulness qualities: patience
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allowing things to unfold in their time in regard to ourselves and others
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Mindfulness qualities: trust
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trusting both oneself and the process of the mindfulness practice
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Mindfulness qualities: openness
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seeing things as though for the first time; creating possibilities or paying attention to all feedback
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Mindfulness qualities: letting go
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nonattachment; not holding on to thought, feelings or experiences
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Mindfulness qualities: gratitude
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the quality of reverence; appreciating and being thankful for the present moment
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Mindfulness qualities: gentleness
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characterized by a soft, considerate, and tender quality; soothing but not passive, undisciplined, or indulgent
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Mindfulness qualities: generosity
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giving within a context of love and compassion, without attachment to gain or thought of return (what’s given need not be material)
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Mindfulness qualities: empathy
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the quality of feeling and understanding another person’s situation-their perspectives, emotions, actions, and reactions-and communicating this to the person
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Mindfulness qualities: loving-kindness
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a quality of embodying benevolence, compassion, and cherishing; a quality filled with forgiveness and unconditional love
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Mindfulness based therapy: types
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a. mindful based cognitive therapy b. dialectical behavior therapy c. acceptance and commitment therapy d. mindful based stress reduction
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Mindful based cognitive therapy-
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using formal and informal practices, monitoring pleasant and unpleasant events, emphasis on decentering to internal experiences rather
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Dialectical behavior therapy-
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shorter less formal practices, ability to control attention and practice self-regulation, distress tolerance skills,
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Acceptance and commitment therapy
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A. Experiential avoidance- Many forms of psychopathology are related to efforts to avoid negative internal experiences B. Psychological Flexibility- Willingness to experience the moment as it is C. Acceptance-Nonjudgmental awareness and openness to cognitions, emotions, and sensations as they occur D. Cognitive Diffusion-Observing thoughts without assuming they are true or important (not behavior in accordance with their content) E. Values-Exercises and discussion about goals and values (e.g. career, intimate relationships, personal growth, health, citizenship, etc.) -use of metaphors such as life boat metaphor F. Committed Action-Acting in accordance with one’s values
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Mindful-based stress reduction
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increasing coping and QOL, increases immune function, reduction in stress, used for chronic illnesses
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Mindfulness-Based Therapy : mechanisms
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exposure, cognitive change, self-management, relaxation, and acceptance