Maps to #Mindfulness – #Mindfulness-Based Stress Reduction #MBSR
If you want to create a roadmap to help people understand mindfulness within Western psychology you need to start with the pioneer Jon Kabat-Zinn and his Mindfulness-based Stress Reduction treatment (MBSR). This is just a map to get you started.
MBSR treatment was developed in a behavioural medicine setting for people suffering with stress-related conditions and chronic pain (Baer & Krietemeyer, 2006). MBSR is built around an eight-week course (Kabat-Zinn, 2008). Course providers and clients must practice the meditations (Kabat-Zinn, 2008). During the eight weeks the clients are introduced to formal meditative techniques which they have to practise for forty-five minutes each day (Kabat-Zinn, 2008).
These include paying attention to one’s breathing, and Kabat-Zinn suggests this is the most important meditative practice that people take away with them (2008). Mindfulness of breathing is used in “the sitting meditation, the body scan, the yoga, and the walking meditation, which are all formal meditation practices” (Kabat-Zinn,2008, p. 57). One of the primary occurrences during meditation is the unending flow of our thoughts. As we pay attention to our breathing, “we see that we live immersed in a seemingly never-ending stream of thoughts” (Kabat-Zinn, 2008, p. 67). A key insight for clients within MBSR is the realisation that they are not their thoughts (Kabat-Zinn, 2008). During meditation, the clients “intentionally practice letting go of each thought that attracts our attention” (Kabat-Zinn, 2008, p. 68). After defining mindfulness, Kabat-Zinn outlines seven attitudinal factors that are at the heart of MBSR mindfulness practice: “non-judging, patience, a beginner’s mind, trust, non-striving, acceptance and letting go” (2008, p. 32).
There are many illnesses treated by mindfulness within MBSR. These come under the general categories of stress, pain and illness (Kabat-Zinn, 2008). Kabat-Zinn’s MBSR treatment is a paradigm shift – one that recognizes that “we can no longer think about health as being solely a characteristic of the body or the mind because body and mind are interconnected” (Kabat-Zinn, 2008, p. 151). The popular name for what Kabat-Zinn calls the “full catastrophe” of life is stress (2008).
Stress acts on different levels and so can be analysed biopsychosocially (Kabat-Zinn, 2008). Kabat-Zinn underlines that “it is not the potential stressor itself but how you perceive it and then how you handle it that will determine whether or not it will lead to stress” (2008, p. 237). This insight developed by earlier work on stress is accessible through the practice of mindfulness – suggesting that mindfulness practice helps with many conditions by changing our perspective.
Kabat-Zinn’s work is research-based. In his book Full catastrophe living he quotes research supportive of his mindfulness-based approach MBSR (2008). Generally MBSR groups are made up of participants with a wide range of disorders, but it has also been applied to specific disorders, including cancer, heart disease and relationship work with couples (Baer & Krietemeyer, 2006). A randomized controlled trial (RCT) was carried out with cancer patients (Speca, Carlson, Goodey & Angen, 2000, quoted in Speca, Carlson, Mackenzie & Angen, 2006, p. 254). Speca et al state that “participants in the intervention group had significantly less overall mood disturbance, tension, depression, anger…fewer symptoms of stress compared with those still waiting for the program” (2006, p.
254). Other research also shows promising benefits, but further research needs to be done (Speca et al, 2006). There is also empirical support for MBSR in worksite programmes including an RCT by the West Virginia University Wellness programme between 1994 and 1996 which showed that significant health and stress reduction benefits were obtained (Williams, 1996).
There is a very helpful book by Michael Chaskalson called The Mindful Workplace if you want to explore that dimension more closely.
Here are some important books:
Baer, R. A., (2006). Mindfulness-based treatment approaches. Burlington: Academic Press.
Baer, R. A., & Krietemeyer, J. (2006). Overview of mindfulness and acceptance-based treatment approaches. In R. A. Baer (Ed.), Mindfulness-based treatment approaches (pp. 3–27). Burlington: Academic Press.
Brantley, J. (2007). Calming your anxious mind. California: Harbinger Publications Inc.
Chaskalson, (2011). The Mindful Workplace. Wiley-Blackwell.
Dahl, J., & Lundgren, T. (2006). Acceptance and commitment therapy (ACT) in the treatment of chronic pain. In R. A. Baer (Ed.), Mindfulness-based treatment approaches (pp. 285–305). Burlington: Academic Press.
Hayes, S.C. (2005) Get out of your mind and into your life: The new acceptance and commitment therapy. Oakland: Harbinger Publications Inc.
Kabat-Zinn, J. (2008). Full catastrophe living. London: Piatkus Books.
Lynch, T. R., & Bronner, L. L. (2006). Mindfulness and dialectical behaviour therapy (DBT): application with depressed older adults with personality disorders. In R. A. Baer (Ed.), Mindfulness-based treatment approaches (pp. 217–236). Burlington: Academic Press.
Roth, B.,& Calle-Messa, L. (2006). Mindfulness-based stress reduction (MBSR) with Spanish and English-speaking inner-city medical patients. In R. A. Baer (Ed.), Mindfulness-based treatment approaches (pp. 263–284). Burlington: Academic Press.
Segal, Z., Williams, M., & Teasdale, J., (2002). Mindfulness-based cognitive therapy for depression. London, The Guilford Press.
Speca, M., Carlson, L.E., Mackenzie, M.J., & Angen, M. (2006). Mindfulness-based stress reduction (MBSR) as an intervention for cancer patients. In R. A. Baer (Ed.), Mindfulness-based treatment approaches (pp. 239-261). Burlington: Academic Press.