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The finding is reported in the October issue of Psychosomatic Medicine: Journal of Biobehavioral Medicine, the official journal of the American Psychosomatic Society. The study included 56 women and men diagnosed with prehypertension — blood pressure that was higher than desirable, but not yet so high that antihypertensive drugs would be prescribed. One group of patients was assigned to a program of MBSR: eight group sessions of 2? hours per week. Patients in the mindfulness-based intervention group had significant reductions in clinic-based blood pressure measurements. Diastolic blood pressure (the second, lower number) was also lower in the mindfulness-based intervention group: a reduction of nearly 2 mm Hg, compared to an increase of 1 mm Hg in the control group. Although the blood pressure reductions associated with mindfulness-based interventions are modest, they are similar to many drug interventions and potentially large enough to lead to reductions in the risk of heart attack or stroke. Mindfulness is an integrative, mind-body based approach which involves paying attention to our thoughts and feelings so we become more aware of them, less enmeshed in them, and better able to manage them.
In a study of 145 patients with recurrent depression who were in remission, only 37% of patients who took part in an MBCT course relapsed over the following year, compared to 66% in a control group (Teesdale et al., 2000). Another study showed that MBCT reduced relapse rates by more than a half over 12 months (36% of patients in the MBCT group relapsed, versus 78% of the control group (Ma and Teesdale, 2004).
A recent trial found that MBCT was more effective in preventing relapse than maintenance anti-depressant treatment alone and better at improving quality of life (Kuyken et al., 2008).
If you would like copies of mindfulness flyers either to display in your practice or as a means of introducing mindfulness to patients then please get in touch. If you would like to find out more about mindfulness, from either a personal or professional perspective, then you might like to consider one of the following options (available on both a public and commissioned basis). Those interested in GP Well-being may find this article of interest which higlights the pressures faced by GPs and how mindfulness may be benefiical in terms of increased job satisfaction, quality of life and compassion, in addition to patient satisfaction. An All Party Parliamentary Group for Mindfulness has recently been launched to help ensure that public policy keeps abrest of developments in the field of neuroscience. As a family therapist I meet many people who have difficulties to accept that symptoms of depression such as hoplessness, irritability, loss of energy or interest in daily activities, and fatigue may come and visit for various reasons. If the symtoms become severe and last longer than two weeks it is important to seek professional help, but even then, the first step towards healing is to accept the fact that you are hurting.
In the 1980s, the Stanford anthropologist Gananath Obeyesekere claimed that in Buddhist cultures, i.e. This makes sense if one considers the first Noble Truth of Buddhism, namely, that life means suffering and that suffering stems from attachment to transient things. Ultimately, I believe that whole-hearted acceptance of where I am at right here and now can lead to new actions rather than fatalism or the believe that nothing can be changed.
In the Mindfulness-Based Stress Reduction (MBSR) program developed by Jon Kabat-Zinn there are seven pillars of mindfulness. There are several other helpful attitudes but this is it when it comes to Kabat-Zinn’s Seven Pillars. Perhaps you are successful to focus your attention on your breath for a couple of minutes or just seconds. A lot of the time, we cannot distinguish our sense of self and identity from our mental activity that arises as a result of past experiences that have been ingrained into our brains through childhood experiences and cultural conditioning. However, we are not helplessly exposed to inner autopilots that steer us in accordance with habits that we may not consciously choose or like.
As you will see, the distance that comes with making a distinction between awarenss and mental activity opens up new choices. Third, mindfulness is not merely about focusing attention but about a focus in a particular way. Negative feelings and thoughts are often interlinked with stories about ourselves and others that are not necessarily true.
The focus on goals and the mismatch between who I could be and who I appear to be right now often made me miserable. WELCOME!Improve you relationships with yourself, your partner, family members, or anybody who matters to you.

The journal is published by Lippincott Williams & Wilkins, a part of Wolters Kluwer Health. Prehypertension receives increasing attention from doctors because it is associated with a wide range of heart disease and other cardiovascular problems. Led by an experienced instructor, the sessions included three main types of mindfulness skills: body scan exercises, sitting meditation, and yoga exercises. Systolic blood pressure (the first, higher number) decreased by an average of nearly 5 millimeters of mercury (mm Hg), compared to less than 1 mm Hg with in the control group who did not receive the mindfulness intervention. However, 24-hour ambulatory blood pressure monitoring showed no significant difference in blood pressure with the mindfulness-based intervention. It has been suggested that MBSR and other types of meditation may be useful in lowering blood pressure. Further studies are needed to see if the blood pressure-lowering effects are sustained over time. Being more accepting of negative thoughts and emotions does not necessarily mean to give up.
On the one hand, people feel depressed perhaps more than ever before in human history, on the other hand, it seems to have become ever more unacceptable to feel down. The result of avoiding negative feelings is often rigid emotion management based on social conventions in which any negative feeling must immediately be reframed and turned into something positive. From this point of view depressed mood can be a normal consequence of human craving and aversion. With a little bit more awareness of what is going on, I’m more prepared to notice that change is inevitable. Non-judgment is about not getting caught up in likes and dislikes that keep us stuck in a rut. Patience is concerned with the understanding of the fact that sometimes things must unfold in their own time. When we are Letting Go of things we recognize them and just don’t pursue them any further. Switch on your your Seventh Sense and practice what psychiatrist Daniel Siegel calls “mindsight”. The thoughts don’t go away just because we want them to stop, even less so if we get angry at them, or try run away from them.
If you can see and observe the whole menue and the different “foods” available in your brain you can start to choose what you want to eat.
It includes focused, broad and sustained attention, and skills in switching attention from one stimulus to another. It is grounded in particular attitudes that allow for acceptance of whatever arises in the mind.
One way I jump out of the stories and assumptions of who I should be is to just be aware of what is going on right now in my body. This website offers information about experience-near approaches to mindfulness that help you to make sense of what is going on in your world and to empower yourself to make better informed choices.
About 30% of Americans have prehypertension and may be prescribed medications for this condition. Blood pressure measurements were compared between groups to determine whether the mindfulness-based intervention reduced blood pressure in this group of people at risk of cardiovascular problems. Previous studies have reported small but significant reductions in blood pressure with Transcendental Meditation; the new study is the first to specifically evaluate the blood pressure effects of mindfulness-based intervention in patients with prehypertension.
Above all, it is unacceptable to display them in public even though going inward and being unhappy can be an important way of processing life events. Sometimes this is promoted by psychological self-help literature that asks people to smile or engage in positive self-talk when there is actually a need to acknowledge a moment of suffering.
He argued that the Western psychiatric diagnostic category of Major Depressive Disorder does not necessarily apply to people who follow Theravada Buddhism. First, mindfulness is said to be based on intention or making a conscious choice, a decision to shape one’s experience.

Attention is tied to the ability to pay close attention to details in tasks or activities and not to be overwhlemed by extraneous stimuli.
These attittudes commonly include non-judgment, acceptance, trust, patience, non-striving, curiosity, and kindness. Today, I’m certainly not free from them but I can say that there were times in my life when I felt like caught up in a hamster wheel. No doubt, the “doing mode” of the mind can help to solve technical problems in everyday life and to transform external world through action. Although this is a bold assertion, it remains a fact that in countries where Buddhism is commonly practiced, the psychiatric prevalence of depression is very low. If you are able to notice and observe internal commentary, images, and associations as they arise on their own, you are connected to your Seventh Sense. Mindsight as a way of taking up a more objective perspective helps you to become aware of the fact that it is not “me” who is doing the chatter. This includes the intention to practice, as well as the intentionality one brings to directing, sustaining or switching attention. Attention can be considered a form of self-regulation and can help us to deal with difficult emotions.
Counter to what I expected, they are often changed most effectively through a stance of acceptance. Just thinking about the future and what I still have to accopmplish without getting anywhere.
Tzung-kuen Wen will give an experiential introduction to mindfulness practices and how it’s applied in medicine, psychotherapy and school education. In an open meditation practice it is important how we relate to negative thoughts and rumination rather than to pull ourselves out of them. The intention to consciously focus attention on a object such as the breath is the basis of mindfulness. It involves a stepping back from mostly unconscious habits that shape what we do, feel, and think in everyday life.
When I am merely trying ot get rid of unpleasant things going on internally I cut myselves off from the possibility to actually change them. The “being mode” gives us other way of relating to thoughts, bodies, emotions than the “doing mode”. Simply denying that they are there and wishing that they would be gone has never served me in reaching greener pastures. It is a powerful lense though which we can understand our inner lives with more clarity, transform the brain, and enhance our relationship with others.” We can all do it and have done it sometimes perhaps without even noticing. Rather there are parts, programs, or mental schemata that become dominant in particular moments.
This does not mean that we have to just accept everything that happens to us or other people. If I react to my own negative thoughts and feelings with aversion and annoyance then my body tenses up more.
The ability to observe is important for mindsight because it enables us to perceive what is going on as we experience an event. Openness helps us to accept what is going on in the moment without getting swept away by negative judgements about our mental activity. If a particular part was all that there is, how could we be aware of it as something that tries to get hold of our attention? For a long time, I treated my negative moods and feelings as enemies and as a result made them worse.

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