Mindfulness

Definition
Jon Kabat-Zinn defines mindfulness as:
“the awareness that emerges through paying attention on purpose, in the present moment, and nonjudgmentally to the unfolding of experience moment to moment” (Kabat-Zinn, 2003, p. 145)

Mindfulness is gaining increasing empirical support as a helpful intervention for the prevention of stress, depression, and anxiety, as well as for the promotion of positive well-being.

Use
Dr. Sears provides a description and basic overview of the ways that therapists are using mindfulness in clinical settings in this article about mindfulness in clinical practice.

Dr. Ruth Baer, a prominent researcher in the area of mindfulness from the University of Kentucky, provides an overview of mindfulness and the current research base, along with a list of reference sources, in this handout for psychotherapists.

Videos

Further Reading
The articles below were written by doctoral students in the Psy.D. Program in Clinical Psychology at Union Institute & University. They are meant to provide some information about special applications for mindfulness, and will hopefully inspire future research.

• Mindfulness with Families and Adolescents
• Mindfulness and Fibromyalgia
• Mindfulness Practice with Autism
• Mindfulness Proposal for Correctional Settings
• MBCT for Bipolar Mood Disorder

Suggested Reading

• Bein, A. (2008). The Zen of Helping: Spiritual Principles for Mindful and Open-Hearted Practice.
• Baer, R. (Ed.) (2006). Mindfulness-based treatment approaches: Clinician’s guide to evidence base and applications. Burlington, MA: Academic Press.
• Bien, T. (2006). Mindful therapy: A guide for therapists and helping professionals. Boston: Wisdom Publications.
• Denton, R. B., & Sears, R. (2009). Use of mindfulness in clinical practice. In J. B. Allen, E. M. Wolf, & L. VandeCreek (Eds.), Innovations in clinical practice: A 21st century source book. Sarasota, FL: Professional Resource Press.
• Didonna, F. (2009). Introduction: Where new and old paths to dealing with suffering meet. In F. Didonna (Ed.), Clinical handbook of mindfulness. New York: Springer.
• Germer, C. K. (2005). Mindfulness: What is it? What does it matter? In C. K. Germer, R. D. Siegel, & P. R. Fulton, (Eds.), Mindfulness and Psychotherapy. New York: The Guilford Press.
• Hayes, S. C., (2004). Acceptance and commitment therapy and the new behavior therapies: Mindfulness, acceptance, and relationship. In S. C. Hayes, V. M. Follete, & M. M. Linehan (Eds.), Mindfulness and Acceptance. New York: The Guilford Press.
• Hayes, S. C., Strosahl, K. D., Wilson, K. G. (1999). Acceptance and Commitment Therapy: An experiential approach to behavior change. New York: Guilford Press. Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. New York: Dell.
• Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144-156.
• Linehan, M. M.(1993). Cognitive-behavioral therapy for borderline personality disorder. New York: Guilford Press.
• Orsillo, S. M., Roemer, L., Lerner, J. B., & Tull, M. (2004). Acceptance, mindfulness, and cognitive-behavioral therapy: Comparisons, contrasts, and application to anxiety. In S. C. Hayes, V. M. Follete, & M. M. Linehan (Eds.), Mindfulness and Acceptance. New York: The Guilford Press.
• Segal, Z. V., Teasdale, J. D., & Williams, J. M. (2004). Mindfulness-based cognitive therapy: Theoretical rationale and empirical status. In S. C. Hayes, V. M. Follete, & M. M. Linehan (Eds.), Mindfulness and Acceptance. New York: The Guilford Press.
• Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2002). Mindfulness-based cognitive therapy for depression: A new approach to preventing relapse. New York: Guilford Press.

5 tips for reducing stress using the mindfulness approach
By Richard Sears, PsyD, MBA, ABPP

1. Take a breath.
   Too often, we rush from one thing to another, and barely take time to breathe. Intentionally breathing deeply for a moment disrupts the usual pattern of stress, and refreshes our bodies.
2. Come to your senses.
   If you are stuck in your head, worrying and thinking too much, bring yourself back into the physical world for a moment. Feel the physical sensations in your body, smell the air, gaze out the window, listen to some music, taste a cup of tea.
3. Step back.
   If you get caught up in what you are doing, mentally pull back and try to gain a wider perspective on the situation. What is the “big picture?”
4. Watch out for judgments.
   We are constantly comparing ourselves, which often creates unnecessary stress. Are you being unreasonably harsh on yourself, or creating a standard that is too high?
5. Re-evaluate your priorities.
   From time-to-time, ask yourself, “Is what I am doing really all that important?” You may be surprised to discover how often the answer is no. Take some time to think about what is really most important in your life, and muster the courage to disengage from things that take away from your priorities.