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Anthony Quintiliani, Ph.D, LADC

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August 23, 2017 By Admin

Beyond MBSR- Quick Start Skills

Beyond MBSR – Quick Start Skills

Self-calming for counselors and other helpers is one of the most important survival practices to master.  Self-calming consists a set of basic mindfulness skills, all of which must be practiced regularly to achieve desired emotion-regulation effects. The utility of these skills is well established in clinical research, and not only do they calm helpers but they are also excellent forclients.  Once a counselor has practiced these skills on a regular basis, it may be time to share such practices with clients. Live-practice therapy sessions are always more effective than simply “talk-therapy” about skills. Talk is cognitive, thereby impacting our executive brain more so than our body and limbic brain. Live mind-body practice impacts both the executive and limbic brain areas, and the body. In the same way that cognitive and psychodynamic interventions alone often fail to impact limbic system reactivity, these mind-body practices impact both mind and body – if we are lucky they may also impact the soul. A side-effect of regularly practiced skills may be increased personal happiness in life. These skills, if practiced regularly, will improve emotion self-regulation for most people.  Here are the skills.  This is simply an introduction, so you may have to research and learn “how to do” these skills via additional help. Be aware that if you suffer from severe physical illnesses, you may want to check with your healthcare provider before starting these practices.  The same may be true if you suffer from severe psychological conditions.

  1. Mindfulness Breathing Techniques – Try calm, slow, deep abdominal breathing as a practice. Once mastered add exhalation extension; extend the exhalation slightly and maintain a similar length of the breath extension as you practice. Try mid-line breathing; imagine your breath entering your nose and moving on the mid-line of the body to your lungs and eventually into your hara, or deep abdomen. If you are experiencing low mood, you may want to try excitatory breathing; breathe in and out fast and completely. See if it improves your mood. Lastly, experiment with happiness breath; each time you take a long, slow, deep breath recall a pleasant memory from your past.  Be sure the memory is an authentic one, one without mood-altering substances.
  2. Buddha’s Best Friends – I have added to this list. Your always helpful “best friends” are your calming breath, your smile, your standing body, sitting body, moving body, and lying body.  All these practices have positive neurobiological effects. Try them to see if you feel better.
  3. Mindful Movement – It is often very helpful to practice yoga, tai chi, qi gong, and walking meditation.  Instructional classes are often available at the community level
  4. Middle-Way Practices – Do your best to remain in the middle way regarding most human interactions and experiences.  Being in extremes, especially in emotional experiences, is generally unhealthy for us all. When you catch yourself at extreme ends of experience and reactivity, breathe calmly and take control over your executive brain. Move your thoughts, emotions, and behaviors towards the more moderate position. This is especially important in all interpersonal relationships.
  5. The First and Second Arrows of Suffering – We all suffer, and we all will suffer. This is simply part of life.  When a horrible things happens to you (the first arrow), there is usually nothing you can do about it.  Some good old radical acceptance may be helpful.  However, human suffering is deepened and prolonged because we often do not have emotion regulation skills. The second arrow generally causes longer and deeper suffering than the first arrow – even when the first is traumatic. The second arrow is what our mind and body do after the first arrow. Our negative thoughts and emotions (also action urges in behavior) set us up to suffer even more and for longer periods of time. We need to practice middle way moderation and executive control over emotional/behavioral reactivity when we are upset. Regular meditation and/or yoga will help improve your emotional capacities here.
  6. Gratitude – Best to practice regular gratitude for what you do have now rather than crave and react to what you wish you had now. This reactive stance causes more suffering, especially unhappiness, envy, and greed. Did you eat today? Did you sleep in a bed last night? Is your overall health moderately good?  Do you have a job?  How about having a or several friends? Is there a family member you care about and/or who cares about you. Take a moment for gratitude for things you may be taking for granted because you have them in your life.
  7. Self-Compassion Practices – Since humans suffer, we tend to become stuck in the past (may relate to “repetition compulsion”) and either fearful to craving for the future.  Being out of the present moment increases angst and sometimes unhappiness. Only by being in the present moment can you exert your human power in arising and falling experiences. It is OK to practice self-compassion for your suffering, but do not wallow in it and get stuck in it.  Just face it, and realize all humans suffer in their lives.  We also have joy! This suffering will pass.
  8. Body Scanning Practice –  This can be a very powerful practice. Simply start with your toes or the top-center of your head, and allow yourself to feel the “feeling” of directed and strong attention.  Simply move down or up the body, placing strong attention/awareness on various parts of the body.  The attention and subtle feelings alone may be relaxing.  I prefer guided practices with a touch of suggestion. As you move down or up the body, add the idea of “feeling” a subtle, relaxation sensation at each point. DO NOT look for it, just do it and see.
  9. Loving Kindness Meditation – This is my favorite meditation, and one that is popular all over the world. You will have to research the complete steps. Here I will simply get you started. Begin with yourself and say slowly: may I be safe…healthy…free from suffering…happy…living with ease. Try to feel inside the appropriate inner experience and inner sensations of each step. Now do it for a significant other. Then end by doing it again for yourself. There are many steps, so look into this if you enjoy the effects.
  10. Radical Acceptance – When primary suffering hits (you are wounded by the first arrow), do you best to recognize that we all suffer, and sometimes there is little one can do about it.  We need time to grieve and mourn losses and emotional pain. Radical acceptance simply recognized a reality in the moment. Use your mind-body-heart-soul systems to move beyond suffering – it takes time. Along with radical acceptance, you may wish to use RAIN process – recognize what is going on emotionally for you, accept it in the moment, inquire about why you feel this way, and use the concept on non-self (or the fact that all experiences even life are impermanent, so things will change, arise and fall). This bad experience arises and falls away in time.
  11. Mindful Journaling – When you practice mindfulness in everyday life, when you meditate or do yoga, it is often helpful to write some thoughts and emotions about your practice in your “special” personal journal. Journaling about ONLY positives can be a very helpful practice.  My many years of clinical experience have taught me that writing negatives in one’s journal can be far less helpful. If you decide to do this add ritual to it; be mindful in seeking out the right journal for you to write in.  You could also make your own journal if you wish.
  12. Your Best Parts of Self – Take time each day to note one or two positives about your day and about YOU. Our limbic-brain tends to keep us locked in negatives and critical/fearful mind. So we need to exert some emotional and cognitive energy to alter that pattern. It is good practice to list a couple positive traits you noticed in yourself reach day.  It is a BIG deal!

For more information refer to Quintiliani, A. R. (2014). Mindful Happiness…Shelburne, VT: Red Barn Books. This book is being revised and expanded at this time.

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 of Mindful Happiness in Production…Coming soon!

Filed Under: Activities, Featured, MBSR, MIndfulness, Stress Reduction Tagged With: MBSR, MINDFUL BASED STRESS REDUCTION, MINDFUL HAPPINESS

March 26, 2017 By Admin

How to Improve Client/Patient Collaboration

Improving Client/Patient Collaboration  in Treatment

To improve collaboration between you and your clients/patients, simply practice the following behaviors as your norms.  See the

list below, and practice, practice, practice.

  1. Present with an attitude of helpfulness and authentic caring. Empathy and authentic concern are required.
  2. Recognize the reality that clients/patients are at different levels of readiness to make changes – almost alway NOT where you are in the process.
  3. Know how to use cognitive-behavioral therapies, mindfulness-based stress reduction, deepo psychodynamics in alliance building, and other effective approaches.
  4. Complete a cost-benefit analysis grid with the person, and work with pros/cons of staying the same vs changing.
  5. Do whatever you can to enhance the quality of the clinical relationship.
  6. Act within an understanding of equality; you are not able to control any person who is suffering.
  7. Provide psychoeducation where needed.
  8. Anticipate barriers to making desired changes; offer concrete support and help in doing so.
  9. Your clinical interventions should be evidence-based for a higher probability of success.
  10. Use the person’s personal hopes, goals, and motivations.
  11. Use task analysis as a behavioral method to break down larger tasks into smaller, more manageable tasks.
  12. Be willing to try harm reduction when people appear pre-contemplative in stages of change.
  13. Provide direct feedback, with more emphasis on reinforcing praise rather than scolding.
  14. Remain in the Middle Way regarding too much/too little expected change, as well as the timing and time required for any changes to occur.
  15. Be highly mindful of both your own emotion regulation and that of the person you are working with. Practice emotion regulation skills often.
  16. Intervene quickly in anxiety, depression, substance misuse, and trauma.  Intervene carefully, intelligently, and again with evidence-based actions.
  17. Remember in crisis situations that  safety is first, stabilization is second.
  18. Identify people, places, and things that help and hinder progress into healthier life patterns.
  19. Monitor serious symptoms and act accordingly.  If medications are required, be part of the monitoring system and do “check-ins” often.
  20. Use self-help groups if the client/patient finds them helpful.  One needs to participate to know the correct answer here.
  21. Do GOOD self-care and get effective clinical supervision when needed.

For more information refer to Daley, D. C. and Zuckoff, A. (1999). Improving Treatment Compliance: Counseling and Systems Strategies for Substance Abuse and Dual Disorders. Center City, MINN. Hazelden.

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 of Mindful Happiness in Production…Coming soon!

Filed Under: ANTHONY QUINTILIANI, Clinicians, Counselor Activites, Featured, Ideas & Practices, Leadership, MIndfulness, Practices, Self -Kindness, Self Care, Self Compassion, Self Esteem, Stress Reduction, Therapist, Therapy, Thoughts & Opinions, Training

November 29, 2016 By Admin

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

September 20, 2016 By Admin

Stress in America on the Rise

Stress in America – On the Rise –

The American Psychological Association recently completed its national survey on stress in America.  Stress in America for adults is on the rise!

I will review below a selection of reported percentages from the 2015 survey (published in 2016).

1)  Younger people are more stressed; Xers and Millennials report experiencing greater stress than older Americans do.

2) LGBT people report experiencing much higher stress levels than non-LGBT people doapa_mindfulhappiness_anthonyquintiliani

3) Excessive alcohol use during adolescence may increase hormonal-based stress reactivity in adulthood (Monitor on Psychology (September, 2016). Also, college level alcohol interventions over the past 25 years have been found to be largely ineffective for members of sororities and fraternities (Monitor on Psychology, September, 2016). Marijuana continues to be used as self-mediation for stress.

Some overall averages are noted below.

4)  66% report stressful experiences related to finances and workplace realities.

5)  53% report stressful experiences related to family matters.

6)  51% report stressful experience related to personal health concerns, and 51% family health concerns.

7)  50% report stressful experience related to the general economy.

mindfulhappiness_stress8)  48% report stressful experience related to housing costs.

9)  47% report stressful experience related to relationships – family and other.

10)  38% report stressful experience related to job stability/instability.

11) 30% report stressful experience related to personal safety.

12) 21% report stressful experience related to discrimination.

13) Mental health issues were significant, and all at higher percentages than the prior year’s survey:

47% lost patience with significant others; 42% were anxious; 37% depressed; 37% angry; 33% worrying.

14) The following coping mechanisms were reported: music (46%); exercise/walking (43%); online

interactions (40%); TV/Movies (39%); friends and family (35%); reading (35%); praying (30%);

hobbies (32%). NOTE the absence of what works to reduce stress: mindfulness, meditation, yoga.

15) Between 41-54% sought psychological help with their stress reactions.

For more information go to The American Psychological Association site and search for Stress in America.

By Anthony R. Quintiliani, PhD., LADC

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

ChiYinYang_EleanorRLiebmanCenter

Author of Mindful Happiness  

Mindful Happiness cover designs.indd

New Edition of Mindful Happiness in Production…Coming soon!

Filed Under: Featured, Stress Reduction Tagged With: ANTHONY QUINTILIANI, MINDFULNESS, STRESS

July 3, 2015 By Admin

Mindfulness Practices

Mindfulness Practices to help Reduce Your Worry & Suffering

My last post dealt with various mindfulness-based practices and skills that may help to reduce created suffering due to excessive worrying.  I will add a few more practices in this post.  First, let us go back to Roman Emperor, marcus-aurelius_Mindful-HappinessMarcus Aurelius, and his Meditations. In Book 2, page 14 he advises himself (also us) to allow nothing to interfere with our emotionally stable directing mind (as I interpret – the mindfulness-based mind using prajna/wisdom skills).  He also reminds us that we are an integrated part of the force of NATURE that governs all worldly and universal activities (change, impermanence, our good/bad fortune). Since we have no independent origination, and since we are subject to all forces tied to cause and effect in NATURE, Marcus tells us to deal with our tasks in a diligent manner – but a diligent manner including dignity, sympathy and dispassionate justice.  It does appear that Marcus Aurelius had a touch of Buddhism and/or Taoism in his philosophy of life.

Recently Tricycle Magazine presented five other practices that may be helpful in reducing secondary suffering related to compulsive worry.  Zen teacher Barry Magid recommends that we learn to leave ourselves alone.  Do Tricycle-Mindful-Happinessyour utmost best to STOP self-criticism, self-devaluation, and feeling “less than” in your worldly activities and interactions.  Just sitting in zazen will open up your mind-doors to this possibility.  So do more meditation – just sitting and observing your thoughts go by like clouds in the sky.  Practice bare attention and pure awareness without any storylines or evaluations whatsoever.  Just be aware of what comes up (worry, reasons to worry, stories about your worrying), and LET IT GO as you bring attention back to your breath.  Do this over, and over, and over again.

Teacher Gil Fronsdal recommends that we practice more and more metta, loving kindness meditation.  This is my personally most favored meditation practice.  It can do wonders for one’s troubled mind.  It is both abuddhist-loving-kindness-meditation practice in self-compassion and compassion for others.  Since you are the one worrying, do your loving kindness meditation on yourself – and possibly for the person/s you are worrying about.  May I be safe.  May I be healthy, May I be free from suffering and worry. May I be happy. May I live with more ease.

The Sri Lankan monk, Bhante Henepola Gunaratana, recommends that we practice more and more vipassana meditation (insight meditation).  Practice on both your joy and your suffering.  Bring full attention then concentration to the very earliest arising of either joy or worry (suffering) in your awareness, and get to know their arising qualities.  Just pay concentrative attention to their arising and their falling away.  Do not go into storylines and memories about your joy or worry.  Just observe closely their arising and falling away while in meditation.  Do not track associations or causal thinking. Pay strong attention to only the arising and falling away of these mind-states.

Insight meditation teacher, Peter Doobinin, recommends that you do much more walking meditation.  Just walk inside or outside (better I think).  Walk at the pace you desire. Pay attention to your feet touching earth and the movement of your legs lifting, placing forward, and landing on the earth.  Hold mindfulhappiness_walkingmeditationyour hands by your sides, in front or behind you.  Just pay attention to the walking body movements.  Buddhist teacher,  Thich Nhat Hanh, sometimes add a more sensory approach to his famous standard walking meditation format.  After walking in meditation on your legs moving and your feet touching earth (complete stability in sensation), you may want to add paying attention to what your sense-doors perceive.  What do you see, hear, feel, taste, smell? Just notice and note it; do not evaluate it or judge yourself or others.

For more information refer to Marcus Aurelius (translation by M. Hammond, introduction by D. Clay). (2006). Meditations. New York: Penguin Classics, Book 2, page 14.  Also see http://www.tricycle.com/practice/five-practices-change-your-mind

By Anthony R. Quintiliani, PhD., LADC

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

Author of Mindful Happiness

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Basics of Mindfulness-Based Stress Reduction Mindfulness-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 […]

Attitudes of Gratitude Thoughts and Applications M. J. Ryan presents some interesting practices in the book, Attitudes of Gratitude (1999).  Here are some ideas. Hope you will practice some of them soon. As The 14th Dalai Lama and Thich Nhat Hanh suggest, we should always appreciate the preciousness and miracle of human life – our own life no matter what […]

  The Tao of Nature I have two interesting stories about nesting robins.  These stories tell of the bonds of birds and their young, and how intelligent these birds can be. The first story happened to me abut 15 years ago. The second story happened today, July 27, 2017. Story 1 I was working in […]

Taoist Meditation on Healing Colors of Light In Taoist views the four seasons (five if you include “Indian Summer”) are strongly associated with emotional moods and bodily energies. Healing colored light is also part of this viewpoint. For each of the colors we use, follow the process noted below. Sit quietly and breathe calmly. Circle […]

Inner Workings of Self-Medication Process   To continue our discussion about the self-medication process we will first turn to the human brain.  The human brain is the most complex system known to science.  Here, my comments will be basic.  Self-medication often has roots in the quality of our earliest childhood experiences (attachment and object relations with […]

Henry David Thoreau  & Walking Meditation Henry David Thoreau is, perhaps, the most individualistic of the American Transcendentalists. He asked us to consider what we have learned that is useful as we travel our own “stream of life.” He cautions us not to regret when we die that we “had not lived.” He advised us to […]

Approaches to Treating Chronic Pain Chronic pain is one of the most common and costly physical conditions in the United States. The following approaches have proven to be somewhat effective in reducing personal suffering from chronic pain. Although some of these can be practiced on your own, it is wise to work with a pain […]

The “I AM THAT” Meditation Elena Brower’s new book, Practice You: A Journal (Sounds True, 2017) has many thoughtful suggestions on how to connect with the true inner self, and – more importantly – how to improve your self-views and the experience of your deep inner self. Below I have modified her presentation of the “I Am […]

Advanced Meditation Practices on Perception As the Sutra story goes, the Buddha instructed Ananda to visit the ailing venerable Girimananda, who was very, very ill.  In an effort to help the ailing man, the Buddha told Ananda to guide him in the Ten Meditation on Perceptions (on sensory input and the objects of mind). According […]

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 […]

Drink a Cup of Tea with Thich Nhat Hanh According to the article “A Perfect Cup of Tea” by Noa Jones, The Great Meditation Master offers this sage advice about the best way to enjoy a great cup of tea. I suppose if you would rather drink coffee, the same suggestions may apply. Recognize that […]

Equanimity, Suffering, and Resilience It is said that equanimity (Pali – upekkha), the seventh factor of enlightenment and the tenth perfection, is an end-product of life-long personal practice in meditation and/or meditative yoga. It is about “walking the walk.” Some practitioners note that equanimity is the foundation for other helpful states of mind and body. […]

Forgiveness Meditation Practice – Mindful Happiness – Dr Anthony Quintiliani Sit comfortably in a meditation posture. Allow your breath to remain natural without any intentional modification.  Allow your body to relax, and allow your mind to be open to and to expect forgiveness.  Focus attention on your heart area deep within your soul, and allow […]

Mindful Solidarity with Standing Rock Sioux Earth Protectors The Standing Rock Sioux earth protectors are fighting earth destruction, environmental degradation, oil profiteering, and corporate greed.  Yes, I suppose finding huge reserves of crude helps many people become employed in the Dakotas. This is important. But other earth-wise activity (more solar for example) would be far […]

A Radical Feminist in her Time Over 800 years ago Hildegard of Bingen presented radical viewpoints on women-power and male-dominance in the Christian Church, stone/gem healing, meditation, insight and intellect, the web of life or planetary oneness, being in nature, environmentalism, and personal stories of suffering, etc.  Despite her outspoken manner and her popularity among […]

Insights – Vipassana Mediation There will be future, more advanced vipassana meditations posted on the site. For now, however, we will end this series with a final post about the insights often experienced via vipassana meditation. We learn via experience about impermanence, suffering and its causes, no-self, emptiness and many other things – or, perhaps, […]

Forms of Happiness from Buddhist Psychology Given the season “to be jolly” I plan to write several posts on the topic of happiness. The following information notes five stages or levels of happiness.  Read them over and see what stage/level may be appropriate for you at this time in your practice. Note that some meditation […]

Polyvagal Interventions for Anxiety S. Porges and his Polyvagal Theory may provide innovative interventions for both anxiety and depression. Many people become trapped in ruminating about the past or worrying about the future; they cannot seem to keep their mind and body in the present moment.  Some strong, fear-based, bodily defenses may not respond well to […]

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-Care to Reduce Compassion Fatigue First let’s begin with what some people do to counteract the stressors of living in a hurried,“over-technologized” world. Technically, “technologize” is not a popularly accepted word, but it is a sad  reality. We live in a time when texting while driving may become the new addiction-based cause for many, many […]

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