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Mindfulness and Self-Empowerment with SMART Recovery

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Bill Abbott presents how mindful awareness can be used with SMART Recovery at the 2015 Annual Conference.

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Mindfulness and Self-Empowerment with SMART Recovery

  1. 1. Mindfulness and Self-Empowerment How and Why Mindful Awareness can add to SMART Self-Management By Bill Abbott Assisted by Suzy Whalen
  2. 2. HERE
  3. 3. The Talk a series of Stories • My Story • The Buddha Story • The SMART Story • The Mindfulness Story • The Science Story • The Practice & Experience Story
  4. 4. My Story • Amazing transition-”transformative” • My Recovery & SMART • MBSR • I am not a Buddhist ..or any ic or ist • Today
  5. 5. The School of Athens– Plato v Aristotle
  6. 6. The School of Athens– Plato v Aristotle
  7. 7. The Buddha Story • Kind of a Buddhism - lite • Will be simplified.. corners cut • Will have important omissions ..so incomplete • Will spin it for relevance to Smart Recovery * With Apology to Buddhists *
  8. 8. The Buddha Story ~500 bce A Man, Siddhartha Gautama; NOT a god Not a religion Philosophy and Psychology 4 Truths 8 step path to enlightenment and freedom
  9. 9. The Buddha Story Concepts- Pali or Sanskrit • dukkha…suffering, unsatisfactoriness, stress • karma ….actions-consequences • bodhi….enlightenment • nirvana …..liberation • dharma….truth
  10. 10. The Buddha Story Dukkha • Difficult word to understand • Suffering comes closest • Unsatisfactoriness • Stress ..in broad context
  11. 11. The Buddha Story Karma or Kamma • This is not fate • Cause and effect • “What goes around comes around” • We are responsible for our lives via actions • We have choices and need to make wise ones
  12. 12. The Buddha Story Four Noble Truths: 1. Life has suffering and is often unsatisfactory (dukkha) 2. The cause of suffering (dukkha) is craving 3. The relief of suffering is possible 4. By following an 8 step path
  13. 13. The Buddha Story The Causes of “Suffering-Craving” ** The 3 Poisons: 1. Attachment (clinging) or greed 2. Aversion or hatred 3. Delusion or ignorance **Dukkha
  14. 14. The Buddha Story The Causes of “Suffering-Craving” ** The 3 Marks of Existence –Realities failure to accept : 1. Impermanence—every thing changes 2. The truth of Suffering 3. Material Egoic Self **Dukkha
  15. 15. The Buddha Story Marks of Existence • Impermanence- ………………..anicca • Suffering –……………………………dukkha • Impermanent Egoic Self ……….anatta
  16. 16. The Buddha Story Enlightenment … Bodhi-citta • Awareness of the reality of our existence • Buddha << Bodhi << awake and aware • Allows wisdom and clarity in making choices • Not all or none in western Buddhism
  17. 17. The Buddha Story Nirvana or Nibbana: • The achievement of total awareness state • Brings liberation and freedom from suffering (dukkha) • Not all or none in western Buddhism
  18. 18. The Buddha Story The 8 Fold Path – The Middle Way 1. Right* understanding 2. Right* intention 3. Right* speech 4. Right* behavior 5. Right* living 6. Right* effort 7. Right* mindfulness 8. Right* concentration * Right = Skillful or correct or appropriate Wisdom Behavior Concen- tration
  19. 19. The Buddha Story The “Second Arrow” of the Buddha First Arrow --------------- Pain Second Arrow --------- Suffering Pain is Inevitable Suffering is Optional
  20. 20. The Mindfulness Story Mindfulness = Mindful Awareness Mindfulness is the opposite of Mindlessness 70 – 80 % of time not here Lost in story of past, future, fantasy
  21. 21. The Mindfulness Story Mindfulness brought to the US by some disaffected youth in the 1960’s Names include Joseph Goldstein, Jack Kornfield, Sharon Salzburg et. al. Applied to “physical problems and stress” by Jon Kabat-Zinn (70s) Mindfulness Based Stress Reduction (MBSR)
  22. 22. Mindfulness- just what is it 1. Paying attention is a special way* to the present experience without judgment 2. Allowing things to be as they are 3. Accepting things as they are 4. Letting go – not clinging * With bare attention= Receptive-not reactive * Not Doing- Being
  23. 23. The Mindfulness Story Mindful Awareness Practices can: • add a new dimension to Self-Management • add a new dimension to Self-Empowerment • be a direct approach to emotional management • augment and add to cognitive approaches
  24. 24. THE SMART STORY Al EllisSid Gautama
  25. 25. The SMART Story • In SMART Recovery we focus on mainly cognitive concepts and tools from the work of Albert Ellis • Rational Emotive Behavior Therapy (REBT) • There is an element of emotional management already there, a mindfulness strategy will augment that • Mindful awareness ideas can strengthen the SMART approach
  26. 26. TWO APPROACHES COGNITIVE AFFECTIVE Thoughts Emotions/feelings
  27. 27. TWO APPROACHES OVERLAP COGNITIVE AFFECTIVE
  28. 28. Where Buddhism and SMART Agree Buddhism • Self-Management • Self-Empowerment • Choice • Freedom • Skillful Action SMART • Self-Management • Self-Empowerment • Choice • Recovery • Tools
  29. 29. Where Buddhism and SMART Agree Buddhism • Craving • Acceptances • Equanimity • Clarity/Wisdom • Sangha SMART • Demandingness • Acceptances • Frustration Tolerance • Understanding addiction • Community
  30. 30. The Smart Story 7 factors of Buddist Enlightenment ..Smart Style 1. Mindfulness  Awareness of issues 2. Investigation  Understanding problems 3. Energy  Motivation to change 4. Joy  Happiness with recovery 5. Tranquility  Freedom from addiction 6. Concentration  Peacefulness, calm mind 7. Equanimity  Balance
  31. 31. SMART Tools : • Unconditional Acceptances • USA, UOA, ULA • Urge Surfing • ABC-tool---scaling , Irrational,unhelpful beliefs • DISaRM
  32. 32. SMART Tools : DEADS An urge coping tool D - delay (Pause) E- escape A- allow (or accept) D- distract S- substitute
  33. 33. Smart Tools: STOPP An urge coping tool S- stop what you are doing or Pause T- take a breath (or 2 or more) O- observe what's happening P- put in proper perspective P- put into practice (new, learned responses)
  34. 34. Pause Button 4
  35. 35. Pause Button 1 Physics Stimulus Reaction
  36. 36. Pause Button 3 Biology Stimulus Response Power to choose Freedom to choose Victor Frankl
  37. 37. Pause Button 6 Mindful Awareness Practice SMART Recovery Tool
  38. 38. The Science Story (1) Clinical studies find benefits for: • Depression • Stress-Reduction • Addiction • Anxiety Disorders • OCD • PTSD • Personality Disorders
  39. 39. The Science Story (2) Affective Neuroscience** Demonstrated in objective human brain studies: • Positive Outlook • Self-Awareness • Sensitivity to Context • Resilience ** after 7-10 hours practice
  40. 40. The Science Story (3) Emotional Management Benefits • Peacefulness • Safety • Focus • Empowerment • Clarity
  41. 41. THE PRACTICE STORY 3 basic practices ( MAPs) Calming concentration “Coming back” Shamatha Insight –Clarity “Being here” Vipassana Loving Kindness Compassion Metta
  42. 42. THE PRACTICE STORY • Often but not always practiced with meditation • Not all meditation is Mindful • Not all mindfulness is via meditation • Most common focus is on the breath
  43. 43. THE PRACTICE STORY • Short, 11-14 min. guided meditation before wrap-up • Unless active discussion seems more important • Then optional – after meeting • Mostly a Coming Back exercise; some Being Here last part • Often ends with brief Metta (loving kindness)
  44. 44. The Experience Story • Informal survey: • 75% found helpful, and/or beneficial, • 50% SR was first exposure; • 80% practice between meetings ; • 50% as result of meetings • Reported • 85% reported increased calmness/peacefulness • 76% reported decreased stress • 59% reported more positive outlook • 65% reported emotional stability
  45. 45. In summary Mindfulness or Mindful Awareness is a form of emotional self – management via Self-empowering practices
  46. 46. NOW
  47. 47. Mindful Self-Empowerment “Come and See” Buddha Namaste Annabelle Abbott
  48. 48. End Subtitle Thank you End Subtitle
  49. 49. ABCDEF A = ACTIVATING EVENT C = CONSEQUENCE (emotion) B = BELIEF (about the event) B  C D = DISPUTE E = EFFECTIVE NEW BELIEF F = NEW FEELING
  50. 50. CONCLUSIONS • A simple story of self-management of emotions via mindful self-empowerment • How is does and can integrate with SMART Recovery principles and tools • A simple practice with observed benefits described • For more; Attend the Practicum on Sunday @7 AM • NAMASTE
  51. 51. ABCDEF A = ACTIVATING EVENT C = CONSEQUENCE (emotion) B = BELIEF (about the event) B  C D = DISPUTE E = EFFECTIVE NEW BELIEF F = NEW FEELING MINDFUL AWARENESS
  52. 52. ABCDEF A = ACTIVATING EVENT C = CONSEQUENCE (emotion) B = BELIEF (about the event) B  C D = DISPUTE or MAP E = EFFECTIVE NEW BELIEF F = NEW FEELING or OUTCOME MINDFUL AWARENESS
  53. 53. ABCDEF + MINDFUL AWARENESS A = ACTIVATING EVENT C = CONSEQUENCE (emotion) B = BELIEF (about the event) B  C D = DISPUTE or MAP E = EFFECTIVE NEW BELIEF F = NEW FEELING or OUTCOME MINDFUL AWARENESS
  54. 54. Pause Button 5 Play tape backward
  55. 55. Pause Button 2 Biology Stimulus Response Fast Brain Slow Brain Kahneman
  56. 56. Pause Button 5 Play tape forwardPlay tape backward
  57. 57. Laws of Physics Seeking: A Grand Unification Theory Or Theory of Everything (TOE) The Pause Button Tool is such an effort: A unification idea meant to simplify the use of SMART Tools
  58. 58. The Buddha Story The 5 Precepts: 1. Avoid killing (harming others) 2. Avoid lying 3. Avoid stealing 4. Avoid sexual malpractices 5. Avoid intoxicating substances
  59. 59. The Buddha Story Pali Sanskrit Dukkha: Suffering Dukkha Kamma: Action  Result Karma Nibbana: Freedom from Suffering Nirvana: Bodhi : Enlightenment Bodhi:
  60. 60. Elemental Buddha The 3 Marks of Existence: 1. Impermanence – Anicca 2. Suffering – Dukkha 3. Non-Self – Anatta The 3 Poisons: 1. Attachment / Greed 2. Aversion / Hatred 3. Ignorance / Delusion
  61. 61. The Buddha Story Pali Sanskrit Dukkha: Suffering Dukkha Kamma: Action  Result Karma Nibbana: Freedom from Suffering Nirvana: Freedom Dhamma: Truth Dharma: Truth
  62. 62. The Buddha Story The 3 Poisons: 1. Attachment / Greed 2. Aversion / Hatred 3. Ignorance / Delusion The 3 Marks of Existence: 1. Impermanence – Anicca 2. Suffering – Dukkha 3. Non-Self – Anatta
  63. 63. The Buddha Story Pali Sanskrit Dukkha: Suffering Dukkha Kamma: Action  Result Karma Nibbana: Freedom from Suffering Nirvana: Bodhi : Enlightenment Bodhi:

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