As research into the applications of mindfulness progresses, both in the medical field for problems like pain and chronic illness management, and in the mental health field through therapies such as Dialectical Behavior Therapy, Acceptance & Commitment Therapy, and Mindfulness-Based Cognitive Therapy continue to increase the empirical support for the efficacy of this approach in a variety of conditions, it behooves us to learn more about this and apply it in our own lives and practices. Kevin Drab

1. Kevin J. Drab, M.A., M.Ed., LPC, NBCCH, CAC Dipl. Behavioral Counseling & Training 418 Stump Rd., Suite #208, North Wales, PA 19454 tel: (215) 527-2904 e-mail: [email_address] Web site: http://BCTpro.com Mindfulness & Acceptance: Therapeutic Applications

2. All you really need to do is accept this moment fully. You are then at ease in the here and now and at ease with yourself. -- Eckhart Tolle The Power of Now

6. Differential Activation Hypothesis Dysfunctional thoughts can be found in everyone, including those who have been through therapy. With susceptible individuals mood can activate dysfunctional thoughts, which in turn accentuate mood, which intensify focus on negative thoughts / perceptions / reactions, - resulting in a intense persistent depression, anxiety, etc. Relatively easy accessibility to negative material when mood is negative, even if only mildly so.

10. MINDFULNESS To pay deliberate attention to our experience from moment to moment, to what is going on in our mind, body and day to day life and doing this without judgment. Mindfulness, as a therapeutic tool, is the development of the ability to recognize and disengage from mind states characterized by self-perpetuating patterns of ruminative, negative thought.

13. Past Future HERE & NOW Typical mind identifying with thoughts and images, lost in past and future, in doing mode. Present based mind in being mode. Thoughts, images, emotions, sensations Oh my God, what will I do! Did I pay that bill… I’m so unhappy. At least the weekend is almost here. I’ll feel better then. What if I loose my job. Living in a cardboard box. I’m hungry. Did I pay that bill. ---- What if I loose my job. Why didn’t I think of that? Anxious, anxious, anxious.. I need more money. Nobody loves me. Anxious, anxious. It’s going to be awful. I’ll fail. Why did I do that? I was so young. It ruined everything. I said that… why did it have to happen like that? I feel horrible. It was so sad. What is I said it differently? HERE & NOW Sex.. Feel good. 20 x 35 is ? I hate this. Always been this way.

17. Some therapeutic applications are derived from Vipassana, or Insight Meditation. Using a mediation format one focuses on a sensation, usually breathing, to develop a one-pointed attention to cultivate calmness and stability. Once this is established, one then moves beyond that focus by introducing a wider scope to the observing, as well as an element of inquiry.

21. In Dialectical Behavior Therapy (DBT) There are Specific Skills “ What” Skills: Observe – not caught up in experience; not reacting; “teflon mind;” control attention, not experience; thoughts and images like passing clouds. Describe – put words on experience; describe to self what is happening. Participate – become one with experience; forgetting self; letting go of ruminating; act from “wise mind;” be skillful; practice; accepting self and situation as they are.

22. DBT “How” Skills Non-Judgmentally – don’t evaluate; focus on what not why or valuation; accept each moment; acknowledge helpful and unhelpful, but don’t judge them; when you find yourself judging, just notice and stop – don’t judge yourself. One-Mindfully – do each thing with your full attention: when you are eating, eat; when you are feeling, feel. If distractions arise, notice them, let go of them go back to what you are doing – again, and again, and again. Do one thing at a time! Effectively – focus on what works, avoiding judgments, meeting needs of situation at moment; accepting what is rather than shoulds and “what-ifs”; keep eye on objectives; let go of negative feelings that don’t help you to reach your goals.

24. “ When we get up on the back of the black horse and ride to battle, fighting to win the war against anxiety, depression, thoughts about using drugs, whatever. It’s a war game. “ But there’s a logical problem here, and that is that from this posture huge portions of yourself are your own enemy.” You are living in a war zone within yourself in which there is no chance of winning.” -- Steven Hayes

25. Experiential avoidance is the process of trying to avoid our own experiences (thoughts, feelings, memories, bodily sensations, behavioral predispositions) even when doing so causes long-term behavioral difficulties (like not having social contacts due to social anxiety, or not exercising because you’re depressed). Of all the psychological processes known to science, experiential avoidance is one of the worst. “ Control is the problem, not the solution!” In the ACT model, attempts at controlling, avoiding, and/or eliminating unwanted private experiences lie at the heart of most unworkable change agendas.