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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

CLICK HERE to Order!

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Filed Under: Featured, Joy and Suffering, Meditation, Meditation Activities, Mindful Awareness, MIndfulness, MIndfulness Activities, Mindfulness Training, Stress Reduction, Training, Walking Meditation Tagged With: DR ANTHONY QUINTILIANI, LOVING KINDNESS, MEDITATION, METTA, MINDFULNESS, MINDFULNESS PRACTICES, WALKING MEDITATION

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What is Mindfulness  – The Nature of Mindfulness This is an expanded second post on the nature of mindfulness.  This post will begin with secular understandings, and end with basic spiritual path information.  Generally mindfulness is a wide-ranging process with a special noticing quality.  It focuses the power of attention leading to improved concentration.  Mindfulness […]

Trauma Therapy:  Basics from Some Expert Clinicians For many years trauma therapist have used many approaches in their psychotherapy. Most of these approaches lack strong empirical support for outcomes, and are often the “favorites” of these therapists.  One might wonder what benefits therapists derive from using approaches that are not evidence-based. If an intervention fails […]

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I Have Questions Our spiritual traditions have many sources of powerful spiritual origination: Shiva, Buddha, Jesus, Saint Francis to note just a few.  The Roman thinker Seneca noted that our most feared day is our last on earth, but this is also the beginning of our eternity.  As a practicing Buddhist, a secular meditation teacher, […]

Interpersonal Mindfulness Various forms of mindfulness-based compassion training help us to care more about the needs, happiness, and health of other people. However, direct applications of interpersonal mindfulness activates these influences into direct action on behalf of others.  Thus, if lucky, we learn to care more about others and less about ourselves.  The self-centered ego […]

Breath, Mindfulness and Liberation J. Goldstein, (2007).  in volume two of Abiding in Mindfulness – On Feelings… brings clear focus to the infinite importance of feelings – the sensation-based associations of various emotional and physical states. Via on-going and regular practice of mindfulness and contemplation we may access the four areas of human awareness: body, feelings, heart-mind, […]

Review:  Deepak Chopra’s Idea’s on ” The Future of God” Part 2 of 3 In part 2 of this 3-part series, I will discuss the role played by consciousness in various levels of spirituality.  In the beginning, there was the word.  The word is sometimes associated with pure consciousness, since without consciousness there cannot be […]

Building Healthy Intimate Relationships: Intimate relationships are often the source of many years of happiness and satisfaction, and sometimes the cause of great pain and suffering. It depends! I will list various realities of initiating and maintaining a positive intimate relationship.  After reading these, ask yourself: Where is my relationship? If you are unhappy, do […]

Breathing Practices and Emptiness Here I will introduce you to five breathing practices, each one moving progressively closer and closer to emptiness/no-self experiences. Do your best to remain open in these practices. Notice the feel of your posture. Once comfortable notice your breath as it is. Relax and close your eyes if ok. Rest your […]

Gurdjieff’s The Fourth Way Meditations: A way of Being and Knowing Although Gurdjieff developed a whole way of being and knowing, including attentional practices, dance/body movements, group processes, and meditations here I will focus only on some of the suggested meditations.  In particular, I include the meditations noted by his primary student (J. DeSalzmann, 2011). […]

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Finding Your Seat with Your Demons and Dragons: Resolutions You may think the creation of the Gestalt-like therapy activity of sitting in different chairs and acting “as if” the you in that personality-chair is the source of your responses is a relatively new psychotherapy intervention.  However, some roots of this process may go back as […]

Mindful Movement as Part of Practice Mindful movement is an accepted part of regular practice. Such practices as walking meditation, more vigorous yoga asanas, qi gong, and tail chi are all part of this respected mindfulness tradition. Here I will introduce you to a very simple pre-meditation movement sequence.  Hope you practice it very soon. […]

Mindfulness-Based Emotion Regulation The following emotional regulation practices (also called emotional balance skills) have been supported by over 2500 years of mindfulness training and current psychological research on human emotions.  These practices/skills are to be practiced before they are needed, and directly applied when they are needed.  Here is the list. 1) Practice noticing and […]

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