Seeking Inner Calm?


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Learn how mindfulness-based stress reduction (MBSR) can help relax your body, calm your mind and spirit, and reduce overall stress. Our meditation techniques are ideal for women and men coping with chronic anxiety, illness, and pain.

Published in: Health & Medicine, Spiritual
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  • Beginer’s mind: see things with curosityNon – judgement: not labeling thoughts, emotions, sensations – just noting themAcknowledgment: validates things are they are – like a scientistNon-striving: not trying to get anywhere other than where you are
  • Equanimity: balanceLetting be: no need to let go instead experience as things areSelf –reliance: see for self what is true or untrueSelf – compassion: love for self without blame or criticism
  • Many times during the day when you’re unaware of what’s happening inside you by taking a moment to stop and observe whatever is happing including within your own thoughts, emotions and sensations you can connect with your experience as it is and then proceed with new insight
  • Seeking Inner Calm?

    1. 1. Mindfulness Based Stress Reduction Presented by: Nicole Swain, LPC, NCC, ACS, ACT
    2. 2. Origin • Conceived by Jon Kabat – Zinn, PhD • First MBSR Center started in 1979 University of Massachusetts • Based in Easter Philosophy of “Paying attention with purpose”
    3. 3. Evidence Based • Three decades of research demonstrates clinically relevant reductions in both physical symptoms and psychological distress for those who have training in mindfulness and MBSR
    4. 4. Integration • MBSR is not offered as an alternative to traditional medical and psychological treatments but as a complement to these approaches
    5. 5. Premise • More right with people than wrong • Cultivating awareness of the mind and body in the here and now • Non – judgmental • Practice allows choice
    6. 6. Entering the mainstream • People with chronic  Stress  Illness  Pain
    7. 7. Goals • Allows insight into habitual ways of thinking, feeling and behaving • Cultivate non-judgmental awareness • Learning to related directly to your life (Respond vs. React) • Alleviates the experience of suffering
    8. 8. The mind’s two modes • Rehearsing  About the future • Rehashing  What has already occurred in the past
    9. 9. Negative Self Talk • Natural way a person talks to themselves internally • Tend to be biased towards the negative • People tend to mindlessly buy into them • Tend to exacerbate physical and psychological stress and pain
    10. 10. Habitual Styles of Thinking • Catastrophizing • Discounting the positive • Mind reading • Being the eternal expert • Shoulds • Blaming
    11. 11. Wandering Mind • The mind will inevitably wander • Practicing mindfulness formally & informally address negative self talk and habitual styles of thinking • Non- judgmental awareness gives a person the opportunity and ability to choose to look at situations and thoughts as events rather than facts
    12. 12. Paradigm Shift in Being 8 Attitudes of Mindfulness: • Beginner’s Mind • Non-judgment • Acknowledgement • Non-striving
    13. 13. Attitudes of Mindfulness con’t • Equanimity • Letting Be • Self reliance • Self compassion
    14. 14. Mindfulness is • “Simply observing, watching and examining. You are not a judge but a scientist” • Letting it be (awareness) vs. Letting it go (acceptance)
    15. 15. Two forms of practice • Formal: taking time each day to intentionally sit, stand or lie down and focus on the breath, bodily sensations, sounds , other senses, thoughts and emotions
    16. 16. Types of Meditation • Concentration meditation: goal is to focus on a concept, image or mantra whereby the person becomes deeply absorbed with the object of focus
    17. 17. Types of meditation con’t • Insight meditation: goal is to bring full attention to the body and mind in the present moment without trying to manipulate the experience * Mindfulness meditations in MBSR are considered insight meditations
    18. 18. Meditations in MBSR • Mindful check – in • Breathing meditation • Sitting meditation • Body Scan • Stress & Anxiety meditation • Loving – Kindness meditation • Mindful lying & standing Yoga
    19. 19. Two forms of practice con’t • Informal: bringing mindful awareness to daily activities such as eating, chores, exercising, relating to others and basically any action
    20. 20. Informal: Weaving into everyday • Upon awaking in bed • As you bathe • In living with others (home, work, etc.) • Walking • Doing tasks at work or home • Eating • Mindful Check – in
    21. 21. Informal Example • STOP • S = Stop • T = Take a breath • O = Observe • P = Proceed
    22. 22. Formal Example • 15 minutes Mindful Breathing Meditation
    23. 23. Resources • • The Miracle of Mindfulness  By Thich Nhat Hanh • Full Catastrophe Living  By Jon Kabat - Zinn • The Mindful Way through Depression  By Mark Williams, John Teasdale, Zindel Segal & Jon Kabat - Zinn • The Mindful Way through Anxiety  By Susan Orsillo & Lizabeth Roemer
    24. 24. Q & A • Questions and Answers…………….
    25. 25. SMG MBSR Group * Runs on a rotating basis. * Summit Medical Group’s Behavioral Health & Cognitive Therapy Center 654 Springfield Ave Berkeley Heights, NJ 07922 908-277-8900