Mindful Happiness

Anthony Quintiliani, Ph.D, LADC

  • Home
  • Dr. Anthony Quintiliani
    • About
  • Mindful Happiness
  • Mindful Expressions Meditation CD
  • Contact

November 29, 2016 By Admin 1 Comment

Basics of Mindfulness-Based Stress Reduction

Basics of Mindfulness-Based Stress Reduction

reducestress-mindfulhappinessMindfulness-Based Stress Reduction is, perhaps, one of the major contributions to evidence-based mindfulness therapies. Jon Kabat-Zinn’s development of this model of intervention was both timely and exquisite.  In clinical care of psychological
and physical problems, these skills and practices are of utmost importance for improving (according to the most recent meta-analytic reviews in 2014 and 2016)
depression, anxiety/stress, chronic pain and emotional regulation – so important in various addictions and improvement in physical illnesses. Below I will list the most basic components to the MBSR model of practice.

These include:

  1. Clear understandings of mindfulness in theory and in everyday life;
  2. Mindfulness and mind-body interactions;
  3. Selected breathing practices;
  4. Mindfulness meditation;mindfulhappiness_stress-reduction
  5. Mindfulness walking;
  6. Haha yoga practices;
  7. Body scan practices;
  8. Extensive home practice of skills;
  9. Mindful eating practices (may be included);
  10. Loving kindness meditation (may be included);
  11. Compassion and self-compassion practices (may be included);
  12. Modifications of RAIN (recognize, allow, investigate, dis-identify) may be included;
  13. Cognitive aspects of the mindfulness-based path to practice (especially mindfulness-based cognitive therapy) may be included; and,
  14. Spiritual experience in the mindfulness-based path may be included, especially in more advanced Buddhist path practices.

Research has consistently supported MBSR (as noted above) for improved outcomes in various physical and psychological problems. Once people become involved in regular home practice (or group practice with a sangha), improvement are generally maintained. You may want to search for “MBSR research support.” I will not document the numerous studies here. The single most important variable in success is regular daily practice of core skills (mindfulness, meditation, yoga, etc.). Ideally, such practice would range from at least 20 minutes to an hour each day.

For more information refer to Kabat-Zinn, J. (1990, 2009). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York: Delta Trade Paperbacks. See also Kabat-Zinn, J. (2005). Coming to Our Senses: Healing Ourselves and the World Through Mindfulness.  New York: Hyperion.

By Anthony R. Quintiliani, PhD., LADC

From the Eleanor R. Liebman Center for Secular Meditation in Monkton, VermontChiYinYang_EleanorRLiebmanCenter

Author of Mindful Happiness  

Mindful Happiness cover designs.indd

New Edition in Production…Coming soon!

Filed Under: Activities, ANTHONY QUINTILIANI, Breathing, Featured, Meditation, MIndfulness, Stress Reduction Tagged With: JON KABOT ZINN, MINDFULNESS, STRESS REDUCTION, TRAINING

Comments

  1. Lavon says

    April 1, 2017 at 7:49 pm

    Keep these artlcies coming as they’ve opened many new doors for me.

Leave a Reply Cancel reply

Your email address will not be published.

Twitter

Mindful Happiness -Currently in Production

Mindful Happiness Posts

The United Kingdom Notes Qualifications for Teaching Mindfulness

Recommendations as Guidelines  to Become Teachers/Trainers Common and effective approaches using mindfulness-based interventions, skills and practices include Mindfulness-Based Stress Reduction (MBSR via Jon Kabat-Zinn), Mindfulness-Based Cognitive Therapy (MBCT via Zindel Segal, Mark Williams, and John Teasdale), Acceptance and Commitment Therapy (ACT via Steven Hayes), and Breathwork Mindfulness-Based Approaches to Pain and Illness (MBPI via Vidyamala […]

Expertise of Mindfulness/Meditation Teachers

Thoughts on Teaching Mindfulness and Meditation There are always questions about the necessary level of expertise, training, and personal meditation/yoga experience required for a person to self-identify as a teacher.  Some differences of opinion exist, and some experts differentiate teaching mindfulness from teaching meditation.  Some formal organizations have set their own standards; many of these […]

Wise Mind and the Neuroscience of Mindfulness   Anthony R. Quintiliani, Ph.D., LADC

Wise Mind and the Neuroscience of Mindfulness Practice What is wise mind? Marsha M. Linehan developed this clinical process in her work on dialectical behavior therapy. Wise mind is the middle way between rational/reasonable mind and emotional mind; it allows us to live with balanced reason and emotion in daily interactions. When practiced regularly, it […]

Self-Reality Checks in Mindful Clinical Practice

Self-Reality Checks Are Needed in Your Mindful Clinical Practice It is highly important for helpers working in the co-occurring conditions field to become keenly aware of their own realities in practice and life that impact clinical effectiveness.  Below I have listed four areas that show up in clinical surveys and added four more that I […]

What is Concentration – It Is Not Mindfulness

Concentration Vs Mindfulness? Many people new to meditation often confuse the differences between mindfulness or accepted bare attention to whatever arises in the moment and concentration or strong penetrating awareness on one thing without distraction.  Concentration is a more intensely focused and engaged form of mindful attention.  Concentration is sustained, powerfully focused, one-pointed attentional awareness. […]

Deepak Chopra’s Ideas on “The Future of God” – Part 3 of 3 By Anthony R. Quintiliani, Ph.D.,Ladc

Deepak Chopra’s Ideas on “The Future of God” – Part 3 of In this third and last post I will discuss Deepak Chopra’s views of the three worlds of human experience: Material, Subtle, and Transcendent.  As usual, I will paraphrase and add my own comments as appropriate.  Belief in god or a higher power has […]

Perception and Processing of Emotional Experiences-

From The Eleanor R. Liebman Center for Secular Meditation We humans have a unique way of perceiving and processing emotional experiences.  Years ago I developed a formula to understand the perception and  process of emotional experiences: CABS-VAKGO-IS/Rels.  The C stands for cognition; we spend a great deal of time thinking about pretty much everything we […]

Mindful Leadership Skills

Mindful Leadership Skills: How to Lead in Wise Mind Ways Researchers dealing with leadership skills have noted several acquired characteristics of effective leaders.  These same skills may be used in spreading “the word” about how mindfulness and wise mind practices reduce stress reactivity, enhance compassion, and expand the possibilities for human happiness, inner peace and […]

The Nine Bow Ritual

The Nine Bow Ritual for Those You Respect Deeply The Nine Bow Ritual is a simple practice of deep respect.  Think of a person, living or not, for whom you have very strong positive feelings.  If you select a person no longer living, you may be surprised at the emotional impact of this ritual. If […]

Healing Meditation for Destructive Emotions

Healing Meditations for Destructive Emotions Based on the mountain of research supporting the use of regular meditation practices and yoga, it is safe to say that Buddhism and its practices have merged with modern scientific investigation. From the early days of Mindfulness-Based Stress Reduction (the MBSR of Jon Kabat-Zinn) and Dialectical Behavior Therapy (the DBT […]

Teaching Mindfulness and Meditation to Clients

The Basics of Teaching Mindfulness and Meditation Training:  Clients,Consumers and Professional Helpers No matter how experienced you are as a mediator and therapist, and no matter how helpful mindfulness practices could be for your clients, it will not matter if your clients do not DO the training practices.  I have noted below a few common […]

Meditations and Mantra to Try Out in Practice

Meditations and Mantra: Try Them Out in Your Practice There are many forms of meditation.  In most cases, the common meditation forms fall into one of two categories: Mindfulness and Insight.  There are also demanding concentration meditations, chakra meditations, and mantra meditations. Here we’ll deal only with the two forms noted above and the use […]

How We Make Habits – From 2,500 Years Ago

How We Make Habits – An Understanding Twenty-five hundred years ago the Buddha reportedly taught how humans make habits.  The insights of this earliest Buddhist Psychology sheds shame on the West, with its almost-the-same version of this view in the 20th century. One must wonder if B. F. Skinner or N. Chomsky knew about Buddhist […]

Self-Help in Mind-Body Medicine

Self-Help in Mind-Body Medicine In this brief post we will review several specific ways that may improve your psychological and physical health. The post will be short, sweet, and simple to encourage participation. Here it is. Affirmation – “I am learning to love myself just the way I am.” Repeat this mantra sub vocally over […]

The Amazing Human Brain – Plasticity

Plasticity – The Amazing Human Brain We humans are very fortunate in that our brain is one of the most complex entities in our known universe. Natural selection, genetic modifications, and use-related neuroplasticity have blessed us with a brain quite capable of some of the most complicated tasks imaginable. Some of these tasks (medical miracles, […]

Tantric Meditation on Emptiness of Self

Tantric Meditation on Emptiness of Self Mind training on emptiness of self requires single-pointed attention and concentration on space, empty space. Emptiness awareness in equipoise of meditation appears as the empty of space. When we practice this repeatedly with calm abiding we can attain direct experience of non-conceptual realization – true emptiness. Awareness of emptiness […]

Vipassana Meditation Practice an Introductory Journey

Vipassana Meditation Practice – Introductory Journey 1 This is the first of a series of posts on vipassana-based meditation practices.  The introductory journey set will not be pure vipassana; rather this set of meditations will be about practice with core principles and learning experiences in regular vipassana meditation. Rather than explain background information, I will […]

Mindful Movement as a Form of Meditation Practice

Using Mindful Movement as a Form of Meditation Practice with the Body In Mindfulness-Based Stress Reduction practices Hatha Yoga has been used as part of the recovery process from both psychological and physical suffering. In my own clinical use of mindful movement with children, youth and adults, I found that basic Qi Gong/Che Kung, Walking […]

Liberate Yourself with Spiritual Energy

Liberate Yourself with Spiritual Energy Cultivating authentic inner and outer peace is the only way to a happy and good future. Learn to use your spiritual higher self to let go of self-centerednesss, greed, and entitlement. Work to free yourself from the endless grasping for material “things.”  Does it really matter what kind of car […]

A More Technical View of Mindfulness

 Mindfulness:  A More Technical View of A more technical understanding of mindfulness, an understanding necessary for effective educational and clinical applications of such skills and practices, has been presented by S. A. Alper (2016). This view uses a pyramid as a symbolic metaphor for mindfulness applications.  The details of this pyramid (the foundation, four sides, […]

Mindful Happiness Tags

MINDFUL HAPPINESS NATURE VERMONT EMPTINESS SELF MEDICATION MEDITATION PRACTICE PSYCHOTHERAPY BREATHING SUFFERING MINDFULNESS WIND RIDGE BOOKS SELF COMPASSION MEDIATION ACTIVITY ACTIVITIES ELEANOR R LIEBMAN CENTER BUDDHISM HAPPINESS CONSCIOUSNESS VIPASSANA MINDFUL ACTIVITIES TRAINING DR ANTHONY QUINTILIANI MEDITATION PRACTICE WALKING MEDITATION WISE MIND ADDICTION DR ANTHONY QUINTILIANI. TRAINING MINDFULNESS TRAINING EXERCISES MBSR THICH NHAT HANH BRAIN COMPASSION MINDFUL MEDITATION MINDFUL TRAINING THERAPY. D.W.WINNICOTT RITUALS VIPASSANA MEDITATION DEEPAK CHOPRA ANTHONY QUINTILIANI BOOK REVIEW PRACTICES

Mindful Categories

Mindful Happiness Pages

  • About
  • Contact
  • Dr. Anthony Quintiliani
  • Mindful Expressions Meditation CD
  • Mindful Happiness
  • Site Map

Copyright © 2018 · Mindful Happiness