Mindfulness

Question 1

What is mindfulness

Answer 1

Paying attention to the present moment with kindness and curiosity

Question 2

IAA model of mindfulness

Answer 2

Intention – on purpose, in the present moment – slowing down, remembering, knowing why

Attention – paying attention in a particular way – focusing, noticing, letting go, checking in

Attitude – non judgmentally – curiosity, kindness, willingness

Question 3

Why mindfulness

Why through psychological mechanisms

Answer 3

mind wandering predicts subsequent unhappiness

“busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are”

Psychological mechanisms
- Cognitive change: observing = reduced emotional reactivity, changing relationship with thoughts
- Reperceiving = stand back and witness/this pain is not me
- Acceptance = reduce avoidance and reactivity
- Positive quality = gratitude, compassion
- Relaxation = breathing
- Bodily = cortisol, blood pressure

Question 4

Mindfulness + depression

Answer 4

• Notice early warning signs – instead of avoidance
• Reduce attentional recourses for rumination
• Enhance ability to switch out of rumination
• Support a new way to relate to difficult experiences
• Choose skilful responses to unpleasant experiences

Question 5

Mindful
Effective for?

Maybe for?

Inconclusive for?

bad for?

Apps?

Answer 5

EFFECTIVE
- Anxiety, insomnia, addiction, binge eating
- Depression – relapse prevention
- Pain, medical disorders, wellbeing

MAYBE = ED’s, psychosis, ADHD

INCONCLSIVE = PTSD, ASD, diabetes, respiratory

BAD FOR = intensive practice (retreats)
- Depression, anxiety, mania, and psychosis linked to
- Can heighten awareness of even negative signs

APPS
No evidence base yet
= some for headspace and calm

Question 6

Limitation with research

Answer 6

• Limited number
• Short duration/brief intervention
• Larger doses = medium to large effect sizes (like exercise, regular doses = larger effects)

Question 7

Mindfulness HW

Answer 7

Can ask people “when do you feel present/connected”
- See what they already have instead of imposing it on them

Māori
- Already part: karakia, waitia, reflection, food, land, nature

Religious
- Prayer

The quality we all possess but can also be taught

Can be formal (designated time-
Information (everyday practice way of being)

Question 8

Vulnerable person and mindfulness

Answer 8

More vulnerable the person, the greater need to attend carefully to how and when mindfulness should be taught – literature
More vulnerable the client keeps brief

Question 9

Why we should do it as clinicans

Answer 9

We should
- Helps our wellbeing
- Increases our awareness of what’s happening for the client
- Helps us recognise what we are feeling/judgements etc

Question 10

Mindfulness and exercise

Answer 10

regular doses = larger effects

when done right has more benefits than risks

Mindfulness is not intended to be blissful but like exercise can be uncomfortable
- Not same kind/duration/enjoyability for everyone

Question 11

Mindful in session

Chocolate example what it shows us how we carry it out

Answer 11

“wondering if you would like to do an exercise together to help notice where our attention is going”
- Start with sense > emotions > thoughts ? attitude judgment

• Could be relaxing, grounding, or breathing = can call it that don’t need to say mindfulness can be an airy-fairy to people

Mindful practice can help us explore habitual practices - helps us learn more about ourselves (how we eat chocolate shows about us)
- Discussion after the exercise is what helps us know more about how the person is and how they approach life
- Not evaluative (“how did you find that”) more than just AB but a way of being