Ch. 13 Mindfulness, Meditation, and Self-Hypnosis

understanding meditation

Meditation encompasses various approaches that use quiet sitting, breathing techniques, and/or chanting or movement to relax, improve concentration, and reach a state of inner peace and harmony. Meditation involves choice: You choose to train your attention by focusing on something—a candle, a word, your own breath—or opening up your awareness to every stimulus around and within you. Like mindfulness, it helps regular practitioners gain control of their attention so they can choose what to focus upon rather than reacting to people, events, or intrusive thoughts. Through meditation, you can transcend the kind of thinking in which you get lost or upset by your thoughts. It develops your ability to observe your thoughts as they enter and exit your mind, just as you observe other experiences. The relaxed state induced by meditation is characterized by significant physiological changes, including: -Decreased metabolic rate and oxygen consumption, similar to what occurs during sleep or hibernation. However, meditators remain awake and alert as their bodies slow down and rest. -Slowed heart rate. On average, heart rate decreases by an average of three beats per minute during meditation. -Altered respiration. Meditators breathe more slowly and require less oxygen. -Changes in brain activity: Alpha waves (slow, low-amplitude brain waves associated with a low-stress, resting state) become more frequent and intense. Meditation shifts brain activity from the left hemisphere to the more intuitive right hemisphere and allows both hemispheres to work together in unison.

mindfulness practices

Some of the most useful mindfulness practices include mindful breathing, mindful walking, mindfulness on subway or bus, or through using mindful/meditation apps Stress Reliever-Everyday Mindfulness: You can apply mindfulness to every aspect of your daily life, including routines and chores: In the shower, mentally scan your body from head to toe, allowing the slightest sensation to enter your awareness. Actively focus on and be mindful of the feel of the spray, the smells, the sounds, the taste in your mouth, the steam filling the room. When washing dishes, focus on the water and soap, the shape of each dish, and how it looks and feels as you wash it. If you're drinking water, be mindful of how your glass or water bottle feels in your hand, of its color, temperature, and texture, of how the water feels and tastes when you take a sip.

chapter summary (this is actually from last chapter)

Spirituality is a belief in what some call a higher power, in someone or something that transcends the boundaries of self. It gives rise to a strong sense of purpose, values, morals, and ethics. Spiritual health refers to our ability to identify our basic purpose in life and experience the fulfillment of achieving our full potential. Spirituality is a belief in what some call a higher power, in someone or something that transcends the boundaries of self. Spiritual intelligence is "the capacity to sense, understand, and tap into the highest parts of ourselves, others, and the world around us." Spiritual intelligence, unlike spirituality, does not center on the worship of a God above, but on the discovery of a wisdom within. Prayer, a spiritual practice of millions, is the most commonly used form of complementary and alternative medicine. As brain imaging shows, prayer and meditation cause changes in blood flow in particular regions of the brain that may lower blood pressure, decrease anxiety, and enhance well-being. Forgiveness means letting go of anger and pain that waste energy. Forgiveness is not a one-time thing, but rather a process involving both the conscious and unconscious mind. Naikan is a Japanese method of self-reflection that encourages one to "look inside" to shift your attention to feelings of appreciation for others. Karma means that everything is a result of what has gone before. Being true to yourself and making good choices determine your lot in the future. Values are the criteria by which you evaluate things, people, events, and yourself; they represent what's most important to you. If understood and applied, values help give life meaning and structure. Compassion is the feeling that arises when you are confronted with another's suffering and feel motivated to relieve that suffering. Altruism (helping or giving to others), which promotes someone else's welfare even at a risk or cost to ourselves, enhances self-esteem, relieves physical and mental stress, and protects psychological well-being. The key components of a fulfilling, happy, balanced life are close, supportive relationships, spirituality or a higher purpose in life, positive traits, hope, and engagement. Resilience is the process of adapting well in the face of adversity, trauma, tragedy, threats, and even significant stressors—such as family and relationship problems, serious health problems, or workplace and financial stressors. A setback sets you back temporarily. You are the one who decides whether you will allow any setback to become a reason to permanently stop moving forward. Resilient people typically are resourceful, believe that they have a right to survive and thrive, are able to attract and use support, extract the maximum benefit from the support they receive, keep in mind images of figures who have provided support in the past, are flexible, have goals, embody a fighting spirit, and tend to make positive statements. Journaling is a way of getting to know yourself and of acquiring a bird's-eye view on where you are now and where you want to go from here. Humor or laughter therapy uses the power of smiles, laughter, and playfulness to help heal people with physical or mental illness. Therapeutic humor is any intervention that promotes health and wellness by stimulating expression or appreciation of the absurdity or incongruity of life's situations.

meditation practices

There are many types of meditation, and no one right way to meditate. Many people have discovered how to meditate on their own, without even knowing what it is they are doing. Prayer, whether in your own words or those of spiritual leaders, is the most widely practiced example of meditation. (See Chapter 10 for more on spirituality and stress.) Among the many forms of meditation, most involve one of two approaches: 1) Concentrating your attention and excluding all other thoughts (sometimes called exclusive meditation) or 2) Opening up your attention to everything that is happening within and around you (inclusive meditation).

mindful walking

Walking mindfulness uses the rhythm of walking and breathing to stay in the present moment. It is important to remember that you aren't walking to reach a destination or to get exercise, but rather to develop mindfulness. 1) Find a quiet path, about 10 to 20 feet in length, where you can walk back and forth. 2) Begin by focusing on the sensations of standing, feeling your weight and your feet—all the subtle movements involved in keeping you upright and balanced. 3) Begin to walk slowly, keeping your intention on the experience of walking. 4) Mentally notice when you are "lifting," "stepping," or "placing" your feet onto the pavement or ground. 5) Feel your arms swing. 6) Notice your breathing. Follow each breath as it enters and leaves your body. 7) Keep your mind focused on the present. If it wanders, simply say to yourself "wandering" or "thinking," and refocus on the physical sensations and movement of walking. 8) When you reach the end of the path, pause, pay attention to your posture, and reconnect with your breathing. When ready, turn and walk back along the path. 9) Repeat this pacing back and forth for 15 to 30 minutes. When you are ready to finish, focus on how your body feels and thank yourself for devoting time to your body, mind, and spirit.

active meditation

You can also reach a meditative state through repetitive motion, using physical repetition as the focus of thought. Sufi whirling dervishes constantly move, dance, and sway in order to achieve a trance-like state. Rhythmic activities such as swimming, walking, or running can also induce a meditative state sometimes referred to as "runner's high."

exclusive, concentrated, or focused meditation

exclusive, concentrated, or focused meditation=Focused meditation All forms of exclusive, concentrated, or focused meditation direct attention to a focal point that can be a thought, phrase, sound, image, or object. The goal is to push away distractions of every type. Purposefully or intentionally focusing on one thing clears the mind of other thoughts and allows it to focus inwards with increased awareness, reflection, and relaxation. MANTRA MEDITATION Mantra meditation involves focusing on a mantra, a phrase or name that you repeat silently or aloud. It doesn't matter which word you use, as long as it is easy to remember and repeat. -mantra meditation=A type of meditation that focuses on a repeated word, sound, or phrase. Stress Reliever-Choose a Mantra: Experiment with different words or phrases, such as: -Om, a Sanskrit word used in Hinduism, Buddhism, and other Eastern religions. -One, a word that suggests that your body and mind are one and that you feel at one with the universe. -A calming word such as "peace," "still," "tranquil," or "silent." -A sound such as "haa" or "aah" that you make with every exhalation. -A word in another language, such as "shalom" ("peace" in Hebrew). TRANSCENDENTAL MEDITATION Transcendental Meditation (TM) was introduced as a technique in the mid- century by Marharishi Mahesh Yogi, a physicist who spent years developing a simple form of meditation that could be easily taught and learned. His global educational campaign helped popularize meditation in Western cultures. TM generally consists of a standardized program with regular classes over the course of several weeks or months. Students are expected to practice daily. TM uses a mantra, not solely as a focus for concentration, but as a vehicle to "automatic self-transcending," a process in which one attempts to reach a higher state of being through meditation. Transcendental Meditation (TM)= a type of meditation that involves inducing a meditative state by repeating a special, individualized mantra. SOTO ZEN MEDITATION In Soto Zen meditation, you focus on a visual mantra such as a mandala, a circular figure that represents wholeness (see Figure 13.1). With an intricate design and intense colors, a mandala serves as a cosmic diagram of a universe that exists both beyond and within our bodies and minds. -Soto Zen meditation= a form of concentration meditation that involves concentration on and memorization of a visual mantra. -mandala= a figure with intricate designs and intense colors that serves as the focus of concentration during meditation. -A Meditation Mandala. With intense colors and an intricate design, a mandala represents the unity of the cosmos. -You can download images of mandalas as well as templates to color. To meditate, stare at the mandala as long as you can until you feel you have completely memorized its details. Then close your eyes and try to picture the object in your mind. If and when the image fades, open your eyes and stare at the object again, then continue to try and "see" it with your eyes closed. -Visual mantras can take other forms, such as a candle flame, a plant or flower, the ocean, or a favorite picture. As you focus your mind and attention, all other thoughts fade away. -You can also focus on a repeated sound, called nadam (A repeated sound that meditators listen to or imagine), that you imagine or listen to with an app or software download or an object, like a small stone or shell, that you hold and touch. Hindu yogis use a strand of beads (called a Mala) and repeatedly roll the beads one-by-one through their fingers while they meditate. Rosary beads, used in the Catholic religion, can provide a comparable focus of concentration. -One Zen meditation practice uses koans, unsolvable, illogical riddles that force the mind to focus on a concept that has no answer. Examples include: What is the sound of one hand clapping? Where would unicorns live? What color are their horns? LOVINGKINDNESS MEDITATION In Lovingkindness Meditation, you focus your attention on a sacred object or being, weaving feelings of love and gratitude into your thoughts. You can also close your eyes and use your imagination or gaze at representations of the object. -Lovingkindness Meditation= a form of concentration meditation in which you focus on a sacred object or being, weaving feelings of love and gratitude into your thoughts.

self-hypnosis

-hypnosis=a state of concentration characterized by focused attention, deep relaxation, greater responsiveness to suggestions, more openness, and a suspension of belief and criticism. -Derived from ýpnos, the Greek word for "sleep", hypnosis uses suggestions to induce an altered state of consciousness that is similar to sleep. However, unlike sleep, a hypnotized person never completely loses awareness. When hypnotized, you become deeply relaxed, block out distractions, concentrate intensely, and are more open to suggestions. Check-In- Have You Ever Entered a Hypnotic State? You have if you ever: Got lost in a daydream. Found yourself arriving at a destination without remembering the details of how you got there. Became so caught up in a movie or book that you didn't notice what was happening around you. "Zoned out" while walking, hiking, cycling or simply staring into space.

self-hypnosis exercise

-hypnotic suggestion= a statement used to narrow awareness and deepen relaxation that the mind believes is accurate or true. Hypnosis relies on the power of hypnotic suggestion, usually a series of steps that narrow awareness and deepen relaxation. We recommend that you record the following suggestions and play the audio to guide you through the steps: 1) Sit in a comfortable chair that supports your arms, hands, neck, and head. Keep your feet on the floor. Rest your hands in your lap. Hypnosis usually is done with closed eyes. 2) Sum up your goal for using hypnosis in a few words, such as "relax" or "calm down." Repeat this phrase as you close your eyes and begin self-induction. 3) Breathe deeply into your abdomen and feel a spreading sense of relaxation as you exhale. 4) Systematically relax your body. As you focus on your legs and arms, repeat the phrase "heavier and heavier, more and more relaxed." As you relax your forehead and cheeks, say, "letting go of tension, smooth and relaxed." As you move to your jaw and neck, say "loose and relaxed." As you shift attention to your chest, abdomen, and back, take deep breaths and repeat "calm and relaxed" with each exhalation. 5) Visualize a staircase or path that you descend step by step to enter a peaceful place. Count backward from ten to one. With each number, you take a step down and become more and more relaxed. You can repeat this process two or three times to achieve deeper relaxation. 6) Imagine yourself arriving at your destination—a special place of peace and tranquility, such as a quiet beach or a field of flowers. Look around and notice the shapes and colors; listen to the sounds; smell the fragrances. Notice the temperature; tune in to how your body feels. 7) Deepen your hypnotic state by repeating suggestions such as "drifting deeper and deeper," "feeling more and more drowsy," "drifting down, down, down," and "totally relaxed." Use creative images, such as imagining floating on a cloud, as you become more relaxed. 8) Once you've spent some time in deep relaxation, give yourself a post-hypnotic suggestion, such as "I will be calm and confident" or "I feel relaxed and refreshed." Repeat at least three times. 9) When it's time to end your hypnotic trance, count from one to ten. Pause between each number to tell yourself that are becoming "more and more alert and refreshed." As you reach number nine, tell yourself that your eyes are opening. As you say the number ten, tell yourself that you are totally alert and wide awake. Like breathing and relaxation exercises, hypnosis becomes easier with practice. Don't worry about how you're doing. Remember to take deep breaths, and use adjectives such as "drowsy" and "peaceful" during self-induction. Repeat suggestions several times until they begin to take hold.

mindfulness

-mindfulness-A form of concentration that involves fully experiencing the physical and mental sensations of the present moment without being judgmental or reactive; mindfulness is most similar to intense concentration -attention=Focused observation of thoughts, feelings, and physical sensations as they occur. Mindfulness, based on an ancient contemplative tradition of Tibetan Buddhism called vipassana or "seeing clearly," involves fully experiencing the physical and mental sensations of the present moment. It can be defined as awareness that emerges from paying attention to the unfolding of experience in a particular way—on purpose, in the present moment, and nonjudgmentally. When you are mindful, you pay careful attention to what you're thinking, feeling, and sensing in the here and now, without analyzing or reacting to what you experience. By keeping your awareness in the present, mindfulness shuts off the stress response. By providing a distance from thoughts and feelings, it helps you work through difficult emotions rather than being overwhelmed by them. Even a few moments of being fully aware of your senses can be relaxing and calming. As you come to appreciate more of what is happening right now, you live your life in a more fulfilling, appreciative, meaningful way. Mindfulness also triggers a "positive spiral" of effects, with positive emotions countering negative ones and taking a greater role in your life. (See Chapter 8 for more on positive emotions.) *Mindfulness involves fully experiencing the physical and mental sensations of the present moment without being judgmental or reactive. By maintaining awareness in the present as it happens moment by moment, you will become less vulnerable to the reactions that heighten emotional stress. The altered state induced by meditation effectively cancels out the stress response.* Check-In: How Mindful are You? What do you remember about walking to class today? What did you notice around you? What about right now? Close your eyes, and picture in your mind who is around you, what they are wearing, the color of the walls, the sounds from outside, and other details.

mindfulness on a bus or subway

1) If you can safely do so, close your eyes; otherwise, focus on an object several feet in front of you and soften your gaze. 2) Scan your body from head to toe, noting the slightest sensations and allowing whatever you experience—an itch, an ache, a feeling of warmth—to enter your awareness. 3) Notice your environment by tuning into the sounds around you and noticing the temperature. Are you hot or cold? 4) Focus specifically on your breathing, following your breath from start to finish. Is it shallow or deep, slow or fast? 5) Count one on each inhale and two on exhale to strengthen your awareness. 6) Whenever your mind wanders, gently bring your attention back to breathing. 7) If something distracts you, name it—door opening, passenger talking loudly—and return to your breathing. You don't have to block out noise or movements. Just keep bringing your attention back to your breathing in the present moment. 8) Do this for at least five to ten minutes during your commute. You can set a timer on your phone or watch, or you can begin the exercise at a certain stop on the route and end at another.

understanding hypnosis

Hypnosis is a state of concentration characterized by focused attention, deep relaxation, greater responsiveness to suggestions, more openness, and a suspension of belief and criticism. It seems to affect how the brain communicates with the body. While hypnotized, you willingly experience your thoughts and images as real, just as you do when immersed in a book or movie. Hypnosis can only take place with your voluntary and active participation. When hypnotized, a person goes into an altered state of consciousness. The more critical and analytical conscious mind is temporarily subdued, so suggestions travel directly to the subconscious mind. Without the interference of the conscious mind, the subconscious simply does whatever it is told to do. Hypnosis induces a state of focused attention, deep relaxation, greater openness, and a suspension of belief. Stress Reliever-Hypnosis Videos: Check out instructional videos on hypnosis, such as the following: Self-Hypnosis Anxiety Reduction: (https://www.youtube.com/watch?v=cCJJwkbn-eY) Self-Hypnosis Learning to Relax: (https://www.youtube.com/watch?v=uvJ6vrdml7w) Motivation Hypnosis: (https://www.youtube.com/watch?v=O_FYo1Ss41w)

open or inclusive meditation

INCLUSIVE MEDITATION unlike concentration meditation, in which you push distractions aside to focus on one thought, inclusive meditation allows the mind to wander and to observe any and all thoughts with "detached observation"—that is, without emotion, judgment, consideration, or contemplation. In essence, you step outside yourself to observe your own thought processes. -inclusive meditation= a form of meditation that allow the mind to wander and to observe any and all thoughts with "detached observation"—that is, without emotion, judgement, consideration, or contemplation. ZAZEN MEDITATION Inclusive meditation encompasses certain types of Buddhist meditation, contemplative meditation, and centering prayer in which becoming an observer of yourself leads to higher states of consciousness. Zazen meditation focuses on subjective states of consciousness and detachment from emotional thoughts. -Zazen meditation= a form of open meditation that focuses on subjective states of consciousness and detachment from emotional thoughts. other random points: When you try inclusive meditation, it can help to imagine being in a white room with nothing in it but doors on opposite sides. Thoughts enter through one door, and you acknowledge them but don't invite them to stay. You watch as they pass through and exit the opposite door without focusing on them. Active meditation combines the benefits of physical activity and mental concentration.

meditation exercises

In addition to the following practices, you can find other exercises startingYour Personal Stress Management Toolkit at the end of this chapter. MANTRA MEDITATION: Find a quiet environment where you won't be disturbed. 1) Sit comfortably in a chair, and begin smooth abdominal breathing. 2) Close your eyes, and begin repeating the mantra you have chosen in your mind. Do not say it out loud. 3) Attend only to your mind as it repeats your mantra. Don't try to change your thoughts in any way. Just allow yourself to keep whispering the word silently to yourself. 4) When you notice your mind wandering, gently bring your attention back to your breathing and your mantra. Do the same if you nod off and then awaken. 5) Don't set an alarm clock, but you can briefly open your eyes to check the time; then close them again and return to the mantra. 6) Take several minutes to return slowly to full consciousness. 7) Practice for ten to twenty minutes at least three or four times per week WALKING MEDITATION 1) Choose a quiet path where you're not likely to be distracted. It doesn't have to be long; you can walk back and forth several times. 2) As you walk, focus on your body. 3) Be aware of your posture. 4) Feel your feet hit the pavement. 5) Feel your arms swing. 6) Note your breathing. 7) As you feel yourself relax, you can choose to repeat your mantra, recite a prayer, or play an uplifting song in our mind. 8) Continue for a least twenty minutes. 9) At the end of your walk, pause to take a few deep breaths and savor the way your body feels.

the benefits of hypnosis

In itself hypnosis is not a form of therapy, but it can be used in therapeutic ways. Because hypnotized individuals are more suggestible, they are more receptive to breaking bad habits, such as smoking and overeating. Mental health professionals use hypnosis to treat various problems, including phobias, and it is remarkably effective in relieving pain from burns, arthritis, and other chronic conditions. Hypnosis also has proven useful in helping trauma victims work through upsetting memories of what happened to them. Other benefits include: Enhanced performance in sports, entertainment, or other professions Relief of headache Less pain Less anxiety Improvements in chronic fatigue Better sleep Relief of hot flashes Improvement in inflammatory bowel disorder Less pain, fatigue, and discomfort after surgery

meditation

Meditation is an intentional process of deepening attention and focus that has been practiced in many forms over the ages. The National Center for Complementary and Alternative Medicine defines meditation as a mind-body intervention in which a person focuses attention in a nonjudgmental way in order to achieve a state of greater calmness, physical relaxation, and psychological balance. The ancient Eastern religions of Hinduism, Buddhism, Taoism, and Confucianism use meditative techniques to help people clear the mind, transcend the body, and deepen their understanding of the sacred and mystical forces of life. Western religions, including Judaism, Christianity, Protestantism, and Islam, also incorporate meditative practices such as repetitive prayer and contemplative silence. Although part of many faith traditions, meditation is not a religious practice. Regular meditators, according to research, are less likely to believe in God and more likely to believe in "inner wisdom." Approximately 10 percent of Americans have some experience with meditation. People meditate for many different reasons, including: -Health maintenance, healing, therapy, and relief of symptoms of illnesses and chronic medical conditions. -Enhanced performance, creativity, problem-solving, and relationships. Creation of balance between mind, heart, and body. Many medical and educational centers offer courses in meditation to patients seeking alternative or additional methods to relieve symptoms or enhance health. Even children can learn and benefit from meditation and other mind-body practices.

what you need to know (about meditation)

Meditation is simple, inexpensive, and doesn't require any special equipment. With practice, you can induce a meditative state almost anywhere—whether you're in your room, out for a walk, riding the bus, doing the laundry, or waiting at the doctor's office. Most forms of meditation have common components: -A tranquil environment -Sitting quietly for 15 to 20 minutes once or twice a day (you're likely to fall asleep if you lie down) -Concentrating on a word or image -Breathing slowly and rhythmically If you decide to try meditation, it often helps to have someone guide you through your first sessions. You can listen to the Mediation audio file in MindTap or record your own voice, with or without music in the background. Listening to audio instructions frees you to concentrate on your goal of turning your attention within. Try to meditate at the same time every day, such as immediately after you wake up or before dinner. (Avoid meditating after a meal when you may feel sluggish or sleepy.) Don't consume energizing drinks that contain caffeine or other stimulants before meditating since your goal is to relax, not rev up. Be patient when you start meditation. It's common for the mind to wander, no matter how long you've been practicing. To bring yourself back to your focus, picture balloons floating away with your distracting thoughts, or imagine that they are pigeons and mentally clap your hands so they fly away. The best indicator of a good meditation experience is not what happens during the session but how you feel afterward. The fact that your mind repeatedly wanders does not matter as long as you continue to return to your focal point. *Although part of many faith traditions, meditation is not a religious practice.*

mindful breathing

Mindful breathing gives you an anchor—your breath—on which you can focus when a stressful thought enters your mind. By concentrating on your breathing, you can stay "present" in the moment rather than being distracted by regrets from the past or worries about the future. The primary goal of mindful breathing is calm, non-judging awareness, allowing thoughts and feelings to come and go without getting caught up in them. It's natural for thoughts to enter into your awareness and for your attention to follow them. When you notice this happening, just keep bringing your attention back to your breathing. Listen to the Mindful Breathing audio instructions in MindTap, record your own, or pair up with a classmate and take turns leading each other through this exercise. 1) Sit comfortably, with your eyes closed and your spine reasonably straight. 2) Bring your attention to your breathing. Take a deep breath in through your nostrils. Hold the breath inside. Then slowly exhale through your mouth. 3) Imagine that you have a balloon in your stomach. Every time you breathe in, the balloon inflates. Each time you breathe out, the balloon deflates. 4) Notice the sensations in your abdomen as your inner balloon inflates and then deflates. Be mindful of your abdomen rising with the in-breath, the fullness within you as you hold the breath, and the experience of release with the out-breath. 5) Thoughts will come into your mind because that's what the human mind does. Simply notice these thoughts and bring your attention back to your breathing. 6) You may notice sounds, physical feelings, emotions. Again, just bring your attention back to your breathing. 7) Be mindful of the rhythm you create as you take deep inhalations through your nose and slowly exhale through your mouth. 8) You don't have to follow thoughts or feelings the pop into your mind, don't judge yourself for having them, or analyze them in any way. It's okay for the thoughts to be there. Just notice these thoughts, and let them drift on by. 9) Whenever you notice that your attention has drifted off and is becoming caught up in thoughts or feelings, simply note that the attention has drifted, and then gently bring the attention back to your breathing. 10) Continue to fill your inner balloon with air, be aware of the oxygen filling your body, and be mindful of the slow release of your breath. 11) Open yourself to focus on all the sensations that enter your awareness.

the benefits of mindfulness

Mindfulness is particularly helpful in reducing stress, which can occur only when we allow our minds to think or worry about things beyond what is happening in our current experience. Mindfulness-based stress reduction has been shown in well-controlled studies to yield small to moderate improvements in anxiety, depression, pain, feelings of stress/distress, and health-related quality of life. A recent review of 40 studies found that mindfulness meditation can decrease stress and anxiety in college students. Other research has confirmed its benefits for dental and medical students. Among the other positive effects of mindfulness are: *Physical Benefits* Overall improved health Lower levels of the stress hormone cortisol Enhanced immunity Relief of chronic pain Relief of symptoms of fibromyalgia, cancer, and other illnesses Relief of digestive disorders such as ulcerative colitis and irritable bowel disorder Help in smoking cessation *Psychological Benefits* More positive emotions and less depression Greater self-compassion Decreased absent-mindedness Greater resilience Less likelihood of burnout in high-risk professions Greater ability to regulate emotions Improved ability to handle the stresses of demanding professions and training Reduced worry, rumination, and perceived stress. Relief of psychological symptoms Reduced recurrences of major depression Less loneliness in the elderly Enhanced appreciation and enjoyment of pleasant daily-life activities *Cognitive Benefits* Improved performance on tasks requiring sustained attention Improved memory May help in treatment of attention disorders May slow age-related cognitive decline

what you need to know (about mindfulness)

Mindfulness is similar to the intense concentration required for many intricate tasks. You can practice mindfulness in all aspects of daily life simply by bringing your full awareness to your activities and experiences. When you become totally absorbed in the task at hand, you perform better—whether you're at bat in a softball game or troubleshooting a software glitch. As you become mindful in more circumstances and moments, you clear your mind of clutter and feel less pressure and stress. Here is how to begin: --Get into a relaxed position. You might sit in a comfortable chair or on a cushion on the floor. Keep your back upright but not too rigid. --Assure yourself some privacy. Close and lock the door to your room, if possible. If you share your living space, explain to your roommates that you need some quiet time or find a study cubicle or another quiet place on campus. --Take a few minutes to notice and relax your body. Pay attention to its shape, its weight, the sensations it is experiencing, and how it feels against the chair or cushion. If you feel any areas of tension, let your muscles relax. --Tune into the natural flow of your breath as you inhale and exhale. You don't need to do anything to your breath. Simply notice where you feel your breath in your body: In your nostrils? In your throat? In your chest? In your abdomen? Feel the sensations of your breath as it enters and leaves your body.

understanding mindfulness

More than a relaxation technique, mindfulness is a form of mental training that enhances your ability to experience the present through the senses without being judgmental or reactive. By maintaining awareness as life unfolds moment by moment, you become less vulnerable to the reactions that heighten emotional stress. By being mindful, you observe what is rather than thinking about what if or if only. If you think of your mind as a blackboard covered with words, equations, drawings, and tables, mindfulness serves as your eraser to wipe it clean. Since a cluttered mind is a stressed mind, such mental cleansing brings a sense of order and tranquility. Some practitioners describe the untrained mind as a "curious monkey" constantly flitting from one thing to the next and pulling all sorts of "monkey tricks." Mindfulness tames this wild creature by developing: --Concentration, the learned control of keeping one's awareness on a particular object or thought. --Attention, focused observation of thoughts, feelings, and physical sensations as they occur. This requires turning off any and all chatter about the past or the future and noticing only what is happening now. --A nonjudgmental attitude of openness and curiosity. In a state of mindfulness, you accept your thoughts and feelings without evaluating them, forming an opinion, or comparing them to any expectations. Stress Reliever-Your Hand: Focus on your non-dominant hand. Notice the length of the fingers and nails. Look closely at the whorls of flesh within your palm. Pay attention to the lines that crisscross it and the pad of flesh at the base of your thumb. Turn your hand around to observe the other side. How prominent are your knuckles? Can you trace the blood vessels just under your skin? Bend each finger. Touch your thumb to the tips of your index, middle, ring, and little finger. Spend a few minutes describing your hand in detail. Once you finish, reflect on this experience of intense concentration. Did the time pass quickly? Were you aware of distractions? Did you feel any stress? (I actually do that "hand" method a lot even before reading this, simply because it is so interesting to think and wonder about how detailed our hands are and all the processes going on underneath the skin; i didn't know it's technically a stress reliever, but now that i think about it, it does always calm me down!)

ch intro

Relaxation, as described in the previous chapter, allows body and mind to stop "doing" and just "be." Mindfulness, meditation, and hypnosis require some degree of physical relaxation but are active processes that engage and focus the mind. Each takes a somewhat different approach, but involves using the mind in ways that soothe and heal body and spirit. Mind-based approaches have been used for decades to reduce stress and enhance well-being. Although there have been many anecdotal reports of their benefits, few large, controlled trials have tested and documented their effectiveness. According to an analysis of the most scientifically rigorous studies, mindfulness and meditation generally yield "small to moderate reductions" in negative effects of stress, such as anxiety and depression, as well as in pain. However, in some cases, the improvements are comparable to those produced by psychiatric drugs—without any side effects or safety issues. To determine whether mindfulness, meditation, and hypnosis can benefit you, we recommend trying various practices, making notes on how you feel after each exercise, and choosing the one or ones that suit you best.

what you need to know

Self-hypnosis can be learned quickly and safely. However, individuals vary in their responsiveness. To test if you are a good candidate, try the following exercise: 1) Stretch your arms in front of you at shoulder level. Close your eyes and imagine a weight being tied to your right arm as you struggle to keep it up. 2) Imagine a second weight and then a third. Feel the strain on your arm as the weights get heavier, heavier, heavier. 3) Visualize a huge balloon being tied to your left arm and tugging your arm up into the air—higher, higher, higher. 4) Open your eyes and notice whether your arms have changed from their original position. Most people see at least some movement. If you don't, try a few more times. If you still don't notice even a slight change in position, hypnosis may not be for you. If you try self-hypnosis, allow at least twenty to thirty minutes to enter and deepen the hypnotic state.

the benefits of meditation

The altered state induced by meditation effectively cancels out the stress response by slowing body and mind; reducing negative emotions, thoughts, and behaviors; increasing positive emotions, thoughts, and behaviors; and altering relevant physiological processes. Some effects, such as calmness, can occur within seconds of beginning meditation. Others may occur over a period of weeks, months, or even years. Among lifelong practitioners, meditation may physically change the brain and body in ways that could potentially improve health and promote healthy behaviors. With practice you can induce a meditative state almost anywhere, including classes like this. Additional positive effects of meditation include: *Physical Benefits* Symptom relief for patients with fibromyalgia, cancer, hypertension, and psoriasis. Help in treatment of medical conditions worsened by stress, including allergies, asthma, atherosclerosis (narrowing of arteries), chronic headaches, heart disease, and sleep disorders. Lower blood pressure Enhanced immunity Relief of chronic pain Lower hospitalization and mortality rates Help in recovery from eating disorders and alcohol or drug abuse. Smoking reduction or cessation Slowing, stalling, or even reversing the aging process. *Psychological Benefits* Less anxiety Less depression Helpful in treating other mental disorders Enhanced mood and self-esteem Reduced worry, rumination, and perceived stress. Greater feelings of love, thankfulness, prayerfulness, and mental quiet Changes in regions of the brain that may bolster empathy and compassion in individuals with extensive experience in meditation (including lay practitioners as well as Tibetan monks). These alterations persist beyond periods of active meditation. *Cognitive Benefits* Improved memory Greater creativity Enhanced performance in school, sports, and careers. Improved attention and cognition in older adults. Faster processing of information, due to increased folds in the outer layer of the brain among long-term meditators

mindfulness-based stress reduction (MBSR)

This therapeutic approach, which focuses on progressive development of mindful awareness, has proven beneficial for patients with a wide variety of medical problems as well as for healthy people coping with daily stress. Mindfulness-Based Cognitive Therapy (MBCT) integrates this approach with cognitive therapy (discussed in Chapter 3 and Chapter 9). These approaches are usually taught in programs lasting four to eight weeks and often targeting specific conditions, such as depression. Mindlessness, the opposite of mindfulness, occurs when we tune out what is happening around us. Instead, we remember incidents from the past, wonder what others are thinking or doing, make plans, weave fantasies, or worry about the future. As a result, we lose touch with the only reality we know: the present moment. Stress Reliever: Are You Sleep-Walking? *Do you ever walk into a classroom and not realize how you got there? This is an example of being asleep with your eyes wide open rather than being fully awake, alive, present, and in the moment. The next time it happens, think of all you may be missing when you sleep-walk your life away: -What are you missing when you focus on your thoughts and feelings about yesterday or tomorrow? -What thoughts, feelings, or worries do you have about things that are in your past and can't be changed? -What thoughts, feelings, or worries do you have about things you think will take place in the future? *Identify three strategies you might use to focus on the here and now rather than what was or what will be.

mindfulness and meditation apps

Users report that mindfulness apps help increase positive emotions and ease stress. Mindfulness apps, videos, audios, and programs are available to download to use whenever and wherever you choose. Although they have not been extensively studied, users have found them helpful in increasing positive emotions and easing negative feelings. Mobile mindfulness exercises make it easier to incorporate meditation and mindfulness into your daily routine. Among those that have been well reviewed are: Headspace (https://www.headspace.com): This program offers a free introduction to the basics of meditation in 10-minute meditations for each of ten days, with an option to buy a paid version by the month or year. In a research study, participants completing the ten-day introduction reported more positive emotions and less depression (compared to another group of participants who used an app that was relatively neutral in content). Calm (http://www.calm.com): The Calm app features nature sounds and/or music paired with a variety of backgrounds (such as mountains, raindrops on leaves, clouds, beaches, and abstract shapes). Two guided meditations—one that focuses on calmness and one that is a "body scan" (focusing on each part of the body, one at a time)—are free. A "Seven Days of Calm" program helps start your meditation practice, and you can create an account to track your progress. Omvana (http://www.omvana.com): On Omvana, you can choose meditation "tracks"—some free, others priced under $5—for a variety of categories, such as sleep, energy, focus, and happiness. An introductory track focuses on making meditation accessible and emphasizes relaxing rather than trying to clear your mind completely. You can also find instructional videos on line. Among those that offer good introductions are: 20 Minute Guided Mindfulness Exercise: (https://www.youtube.com/watch?v=thYoV-MCVs0) Mindfulness Meditation Breathing Exercise. (https://www.youtube.com/watch?v=LSIlM4ZePWM) Leaves on a stream mindfulness. (https://www.youtube.com/watch?v=yMz_UagXkFk)

mindfulness skills

You can become mindful by developing a range of skills, sometimes categorized as "what" and "how" skills. The "what" skills include: -Observation. This involves looking at and experiencing things as they are, free from thoughts, feelings, and judgments. You don't see a "sad" person but rather someone with a downcast look and tear-filled eyes. -Description. Consciously find words for what you're experiencing, whether it's "my feet are sore" or "the room is cold." Pay attention to what you're experiencing with each of your senses, as well as the thoughts and judgments running through your head. -Participation. Engage fully in each and every thing that you do. When you are eating, focus on the flavors, the texture, the scents, the process of eating. When washing your face, hear the water, feel its warmth, smell the soap. The "how" skills include: -Being nonjudgmental. Separate facts (the driver behind you is honking his horn) from judgments (the driver is angry with you). -Being single-minded. Focus all your attention on what you are doing in the moment. When you eat, eat. When you drive, drive. When you are having a conversation, listen. -Acting effectively. Rather than worrying about doing things the "right" way, concentrate on doing what will work in a given situation so you can achieve your goal.