“Mindfulness" originates from the Pali term sati and in its Sanskrit counterpart smṛti. Sati/ Smṛti originally meant "to remember" , "to recollect" , "to bear in mind“Formal mindfulness, most often referred to as meditation, involves intense introspection whereby one sustains one’s attention on an object (breath, body sensations) or on whatever arises in each moment (called choice less awareness). Informal mindfulness is the application of mindful attention in everyday life. Mindful eating and mindful walking are examples of informal mindfulness practices. In fact any daily activity can be the object of informal mindfulness practice. Non-meditation-based mindfulness exercises are specifically used in dialectical behavior therapy (DBT; Linehan, 1993) and acceptance and commitment therapy (ACT; Hayes, Strosahl, & Wilson, 1999).

1. MINDFULNESS
DR.SWATI

2. HISTORY
• “Mindfulness" originates from the Pali term sati and in its
Sanskrit counterpart smṛti.
• Sati/ Smṛti originally meant "to remember" , "to recollect" , "to
bear in mind“
• The Pali-language scholar Thomas William Rhys Davids (1843–
1922) first translated sati in 1881 as English mindfulness in
sammā-sati "Right Mindfulness; the active, watchful mind".

4. MINDFULNESS PRACTICE TYPES
• Formal mindfulness, most often referred to as meditation, involves intense
introspection whereby one sustains one’s attention on an object (breath, body
sensations) or on whatever arises in each moment (called choice less
awareness).
• Informal mindfulness is the application of mindful attention in everyday life.
Mindful eating and mindful walking are examples of informal mindfulness
practices. In fact any daily activity can be the object of informal mindfulness
practice.
• Non-meditation-based mindfulness exercises are specifically used in
dialectical behavior therapy (DBT; Linehan, 1993) and acceptance and
commitment therapy (ACT; Hayes, Strosahl, & Wilson, 1999).
Therapists and therapist trainers could use some of these exercises to cultivate
mindfulness for their therapeutic relationships.

5. MINDFULNESS AND NEUROBIOLOGY
• Shown to increase cortical thickness in areas associated with attention and
sensory processing, such as the prefrontal cortex and right anterior insula.
• Role in maintaining balanced prefrontal asymmetry.
 Relative left prefrontal activation is related to an affective style characterized
by stronger tendencies toward positive emotional responses and
approach/reward oriented behavior
 Relative right sided activation is associated with stronger tendencies toward
negative emotional responses and avoidant/withdrawal oriented behavior.
• However, these findings have not been consistent.
• These findings suggest neural changes in association with meditation and
provide a potentially promising avenue for future research.

6. MINDFULNESS TECHNIQUES (CRANE, 2009)
• Three Minutes of Mindfulness
• First minute: During the first minute, try to simply notice your thoughts and
feelings. One has to try to focus and notice their thoughts and feelings as they
occur.
• Second minute: During the second minute, awareness to include physical
sensations. Awareness of thoughts and feelings has to be maintained.
• Third minute: In the final minute, include the space around you. Awareness of
thoughts and feelings has to be maintained as well as the bodily sensations. Notice
the room or area around. As the third minute comes to a close, bring your
attention back to your breath and slowly open your eyes.

7. • The Park Bench
• This park bench experience is analogous to an exercise that can be done with thoughts,
feelings, physical sensations, and observations of the space around. It have to described next.
• Breathing Techniques
• Breath of Fire: Kapalabhati Pranayama: Kapalabhati is a very active, forced exhalation with a
passive inhalation. Try starting with 2-3 rounds of 30 exhalations. Then, gradually increase the
exhalations, have to feel comfortable.
Nostril Alternating Breath: Nadi Sodhana Pranayama: Closing off right nostril with the thumb
and inhale into the left nostril. Next, closing off left nostril with forefinger (or another finger),
open the right nostril by removing thumb and exhale through the right nostril. It have to be
tried doing 5 "rounds" when begin. As one feel more comfortable, it has to tried10 or 20
rounds.
Three Part Breath: Dirga Pranayama: Dirga Pranayama is called the three part breath because
you are actively breathing into three parts of your abdomen. The first position is the low belly
(just below the belly button), the second position is the low chest (belly and lower half of the
rib cage), and the third position is the upper chest and low throat (just above the top of the
sternum). The breath is continuous, inhaled and exhaled through the nose.

8. • Body Scan/Savasana
• Sitting or lying down in a comfortable position (savasana is the "corpse pose"),
one has to take a minute or two to breath deeply and relax. Closing eyes and
bringing your focus to this present moment and your physical self.
A quick body scan can take 30 seconds. A longer body scan can take 30
minutes. Based on needs and circumstances, this exercise can be very flexible.
• Visualization
• Sitting in a relaxed position, begin by taking a few deep breaths to calm and
bring mind to the present moment. Begin to visualize a place or space where
one can be at peace. One may find it most helpful to imagine a new place,
where one have never been. It can resemble something familiar, but should be
a unique space.
• Concentration/Dharana Meditation
• This form of meditation focuses the attention on an "object." The object
could be an actual physical object, a sound, an image, a mantra, or just
about anything else. The object of focus is not the most important piece.
Instead, what is most important is simply the process of learning to
concentrate. Learning this skill will have its own benefits: relaxation and
stress reduction.

9. • Mindful Breathing/Anapanasati
• begin by taking a few deep breaths to relax.
• begin with breathing normally through nose and paying attention to your inhalations and exhalations.
• One has to try to find a spot where breath is most noticeable. may want to try counting your breaths (1-10
and then start over).
• may also want to name inhalations by saying to oneself, "In" and name your exhalations by saying, "Out."
• If need to use counting or naming, use them as tools to help maintain a focus on your breathing. Do not let
them become the object of focus.
• Mindfulness Meditation/Vipassana
• object of meditation is one's own consciousness.
• use the breath as an anchor to the present moment, it is no longer the only object (as in other forms of
meditation)
• become aware of whatever the most prominent stimulus is in that moment, and we allow that stimulus to
be our object- may be a thought, a feeling, a physical sensation, a sound, a smell, or just about anything
else.
• simply notice it without becoming involved in thinking about it. In this sense, we are working toward
achieving an objective and non-reactive state of mind.
• At the same time, Vipassana is not primarily a relaxation technique and we are not trying to flee from reality
or go off into a trance. The goal is active and objective observation of our subjective experience, without
attachment.

10. MINDFULLNESS IN PSYCHOTHERAPY
1. Mindfulness-based stress reduction (Kabat-Zinn, 1990):
• The first of the mindfulness-based interventions was MBSR
(Kabat-Zinn, 1990).
• Program consists of eight weekly 2- to3-hour classes and one
daylong class.
• Includes formal guided instruction in mindfulness meditation and
mindful body movement or yoga practices, exercises to enhance
awareness in everyday life
• Daily assignments lasting from 45 minutes to an hour that are
largely meditations, and methods for improving communication.
• The program emphasizes being present with sensations within the
body, and then expanding this to emotions and thoughts.
• MBSR aims to help people develop an ongoing meditation
practice.

11. 2. Dialectical behaviour therapy (Linehan, 1993):
• Combined a commitment to the core conditions of acceptance and
change through the Hegelian principle of Dialectics (in which thesis +
antithesis → synthesis)
• DBT is used primarily with people diagnosed with borderline personality
disorder, who are frequently deficient in this respect.
• Mindfulness is considered a foundation for the other skills taught- helps
individuals accept and tolerate the powerful emotions they may feel
when challenging their habits or exposing themselves to upsetting
situations
• The mindfulness skills that are taught divide into two sets:
• the ‘what’ skills of observing, describing or participating
• the ‘how’ skills of being non-judgmental, ‘one-mindful’ and effective as attention
is deployed.
• Patients are seen weekly
• Goal to improve interpersonal skills and decreasing self-destructive
behavior

12. 3. Mindfulness-based eating awareness training (Kristeller &
Hallett, 1999):
• Represents an extension of MBSR and MBCT designed for
people with binge eating disorder.
• The resulting program is usually longer than 8 weeks and is
premised on mindfulness practice
• Goal: reversing the lack of awareness of bodily and internal
states that has been commonly observed among people
with eating disorders.

13. 4. Acceptance and commitment therapy (Hayes et al, 1999):
• Based on a radical behavioral analysis of patients’ difficulties.
• Appropriate therapeutic plans are selected from a full and
varied menu.
• They fall under six main headings:
i. Cognitive diffusion
ii. Acceptance
iii. Contact with the present moment
iv. Observing Self
v. Values, and
vi. Committed action.

14. 5. Mindfulness-based cognitive therapy (Segal et al, 2002):
• Developed as a treatment approach to reduce relapse and
recurrence of depression.
• MBCT is based on MBSR, but integrates several elements of
cognitive therapy such as client education and emphasis on the
role of negative thoughts.
• Stressed on how rumination, avoidance, suppression, and the
struggle with unhelpful cognitions and emotions can
perpetuate distress rather than resolve it.

15. .
Benefits of Mindfulness

18. CONCLUSION
• Mindfulness training provides one tool of many to facilitate
both the stabilization and destabilization aspects of change.
• Mindfulness meditation has established for preventive
management of various mental disorder.
• Its benefits for long term management proved to be sufficient
method in maintaining healthy understanding of self

19. REFERENCES
• Kabat-Zinn- Mindfulness Training as a Clinical Intervention: A Conceptual and
Empirical Review, by Ruth A. Baer, available at http://www.wisebrain.org
/papers/MindfulnessPsyTx.pdf. 1994
• "The Stress Reduction Program, founded by Dr. Jon Kabat-Zinn in 1979..." -
umassmed.edu
• Mindfulness-based interventions: Effective for depression and anxiety.
Current Psychiatry Vol. 8, No. 12
• Hayes, S.C., Follette, V.M., Linehan, M.M., eds. (2011). Mindfulness and
Acceptance: Expanding the Cognitive-Behavioral Tradition. Guilford Press.
• Safran, Jeremy D. (2014), "Straight Talk. Cutting through the spin on
psychotherapy and mental health", Psychology Today
• Teasdale, J.D., Williams, J.M.G., Segal, Z.V. (2014). The Mindful Way
Workbook: An 8-Week Program to Free Yourself from Depression and
Emotional Distress. Guilford Press.
• https://en.wikipedia.org/wiki/Mindfulness

20. THANK YOU