Dr. Jon Kabat- Zinn explains more in the video “What is Mindfulness?”
What is Mindfulness?
Dr. Jon Kabat - Zinn defines mindfulness as “the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally”.
Scientific studies have shown that mindfulness not only prevents depression, but that it also positively affects the brain patterns underlying day-to-day anxiety, stress, depression and irritability so that when they arise, they dissolve away again more easily.
”“You can’t stop the waves, but you can learn to surf.”Jon Kabat-ZinnProfessor Emiritus of Medicin, University of Massachusetts Medical School
What can mindfulness help me with?
Frequently Asked Question about Mindfulness
What is mindfulness?
Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.
Mindfulness is not simply a set of techniques; it is a way of living. Being mindful means to have a conscious awareness of your everyday life. That is, being fully present, being more in touch with your emotions , thoughts and body sensations in this very moment in your life.
How long does it take before I begin feeling the benefits of mindfulness practice?
Progress varies from person to person and situation to situation. It depends on how often you practice and how mindful you are in your daily life.
Scientifically to adopt a new habit or undo the old habit you need minimum of 8- week practice, however for some people this can happen in a shorter period of time.
Who should learn mindfulness?
Everyone! You don’t need to suffer from anxiety, panic attack or depression to start learning mindfulness. Mindfulness is for everyone who want to live a happier and more fulfilled life.
Mindfulness programs specifically help people who are suffering from stress, anxiety, panic attack and depression.
What are the benefits of mindfulness?
There are many scientific researches about the benefits of mindfulness on physical body and mind. Practicing mindfulness can give people more insight into their emotions, boosting their attention and concentration. It’s proven to help many people with stress, anxiety, depression and addictive behaviors, and can even have a positive effect on physical problems like hypertension, heart disease and chronic pain.
Here are some of the benefits:
- Improves decision making – with a clear non-judgmental mind
- Improve your communication with others
- Developing compassion towards yourself and others
- Increase your productivity and attention span
- Mindfulness enhances creativity
- Help improve sleep
- Reducing stress and negative thoughts
- Managing anxiety and depression
- Improving life quality for patients with chronic pain and cancer
How does mindfulness work?
The practice is a combination of different types of meditations , journaling, breathing techniques and identfying negative thought patterns.
What is meditation?
Meditation is not a religion. You don’t have to sit cross-legged on the floor to meditate, you can mediate anywhere at any time.
Meditation is not complicated and it is not about “success” and “failure”. Meditation it is not about emptying your mind or stop thinking.
You are simply being aware of your thoughts and emotions in the present moment. It is about focusing on your moment-to-moment experiences in a non-judgmental way.
Essentially, meditating helps you to observe your thoughts and take a positive step towards letting them go.
What is the difference between mindfulness and meditation?
Mindfulness is not only meditation . Meditation is the core practice of Mindfulness, however there are other practices in mindfulness program.
What’s the difference between MBSR and MBCT?
Mindfulness-Based Stress Reduction (MBSR) was developed by Jon Kabat-Zinn (40 years ago), founder of the Center for Mindfulness in Medicine, Health Care, and Society in the University of Massachusetts Medical School. It applies insight meditation techniques, which have a Buddhist psychological framework, in a secular format.
Mindfulness-Based Cognitive Therapy (MBCT) is combination of Mindfulness & CBT (Cognitive Behavioral Therapy) that developed by Zindel Segal, Mark Williams and John Teasdale at the Oxford university. MBCT represents an evolutionary development of MBSR within a cognitive scientific theoretical framework. It has proven effective in clinical trials for preventing recurrent depression, and is approved and recommended in the UK by the National Institute for Clinical Excellence (NICE).
How can I learn mindfulness?
There are number of ways you can learn mindfulness depending on your preference for face to face training or whether you would prefer to learn online. We strongly advice to check the profile of the teacher and the training should only be provided by a certified teacher from a well-known university or institute.
Does Mindfulness help Depression?
Yes. There is a particular program for depression called Mindfulness-Based Cognitive Therapy (MBCT).
What should I do when my mind wanders around during meditation?
Simply being aware that your mind might wander off is a good start! Don’t worry. It is perfectly normal.
Always remember – You are NOT your thoughts – this is absolutely crucial! You don’t need to engage in thoughts. You can choose not to get caught up in them. When your mind wanders, simply bring your awareness to your breath. Just be an observer to your thoughts and emotions.
How is mindfulness helping people with chronic pain or cancer patients?
When people have cancer they realize something that we usually forget: That every moment of life is precious.
Mindfulness helps them to notice each moment fully. Evidence-based mindfulness and meditation practices are often recommended to help to navigate the physical, emotional and psychological challenges with a greater ease and acceptance.
Indeed, mindfulness can offer a range of techniques that help to relax body and mind, and better regulate stress responses during times of uncertainty. It also offers a chance to adopt new attitudes and perspectives that can fundamentally shift our experience of what is happening to us. Developing these skills and a regular practice can help you feel more empowered and make you better equipped to face the challenges of cancer as well as reinforcing your inner resources for healing and recovery.