What is Mindfulness-Based Stress Reduction?

The concept of mindfulness originally originated from Buddhist meditation and developed from meditation, meditation, and enlightenment. Purposeful, conscious, pay attention to, and perceive everything in the present, without making any judgment, analysis, or reaction to everything in the present, but simply perceiving it and paying attention to it. Later, mindfulness was developed into a systematic psychological therapy, namely mindfulness therapy, which is based on "mindfulness".

The concept of mindfulness originally originated from Buddhist meditation and developed from meditation, meditation, and enlightenment. Purposeful, conscious, pay attention to, and perceive everything in the present, without making any judgment, analysis, or reaction to everything in the present, but simply perceiving it and paying attention to it. Later, mindfulness was developed into a systematic psychological therapy, namely mindfulness therapy, which is based on "mindfulness".

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2019-04-10 12:04 Mindfulness: a new "existence" possibility: there is no past and no future2019-04-10 12:04

Mindfulness brings a different "existence" state, and there is a self-contained philosophy of life in it. Most of the unhappiness of people originate from the past and the future: they cannot accept the past and keep worrying about the future. Mindfulness keeps you from tangling yourself in pain. ... more

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Mindfulness Origins

The concept of "mindfulness" originally originated from Buddhist meditation and developed from meditation, meditation, and enlightenment. Is a self-regulating method. Kabat Jin (J. Kabat. Zinn) defines it as a method of mental training. In this mental training, the emphasis is on conscious awareness, focusing on the present, and not judging all ideas of the moment. Therefore, mindfulness is purposeful and conscious, paying attention to and perceiving everything in the present, without making any judgment, analysis, or reaction to everything in the moment, but simply perceiving it and paying attention to it.

Mindfulness, because it has a good unblocking effect on people's psychological problems, "can help us wake up from this inertia and unconscious sleep, so that we can touch all possibilities of consciousness and unconsciousness in life." In modern psychology, mindfulness has been developed into a systematic psychotherapy, namely mindfulness therapy. The so-called mindfulness therapy is psychological therapy based on "mindfulness". Mindfulness therapy is not a special name for a kind of psychological therapy, but a collective name for a series of psychological therapies. This series of psychological therapies have a common feature, which is based on the method of "mindfulness". ^[1]

Mindfulness Type

Current more mature mindfulness therapies include: mindfulness decompression therapy, mindfulness cognitive therapy, and mindfulness behavior therapy.

Mindfulness mindfulness decompression therapy

Mindfulness decompression therapy is also called Mindfulness Decompression Course. The English name is MindfulneSS-based stress reduction, referred to as MBSR for short. Born in 1979, M.B.A. in Molecular Biology, Massachusetts Institute of Medicine, and Honorary Doctor of Medicine, Massachusetts Medical College opened a decompression clinic for the University of Massachusetts Medical School, and designed "mindfulness decompression therapy" to assist patients with mindfulness Meditation deals with stress, pain, and illness. It is itself a rigorous, standard group training course to relieve stress.

The core step of the course is mindfulness meditation practice. In 1995, the University of Massachusetts invited Dr. Kabbakin to set up a "Mindfulness Medical and Health Center." He began to conduct research on the healing effects of mind-body interaction and related clinical applications, hoping to effectively alleviate the various symptoms of disorders caused by chronic pain and stress. So far, mindfulness decompression therapy is more and more well known and widely used. The specific method of mindfulness therapy takes the form of a group training course. Each patient entering the decompression clinic needs to participate in an 8-week group training session once a week at 2.5 to 3 / b. The content of the exercise is mindfulness training such as meditation. The specific method is as follows: the first thing that the participant needs to do is to choose an object that can be noticed for themselves, which can be a sound, or a word, or a phrase, or one's own breathing, body feeling, and movement. Feeling; after choosing the object of attention, what you need to do is to sit comfortably, close your eyes, and perform a simple abdominal breathing relaxation exercise (no more than one minute); then, adjust your breathing to focus on the choice Object of attention. When the subject was training, some other thoughts, feelings, or feelings appeared in the mind to divert the subject's attention. It doesn't matter, just return to the original attention at any time. No matter what ideas appear in your head, don't worry, you just need to simply return your attention to your breath, without fear, without regret, and without any judgment. After training for 10 to 15 minutes like this, rest quietly for 1 to 2 minutes before engaging in other normal work activities.

Mindfulness Mindfulness Cognitive Therapy

Mindfulness cognitive therapy, English is called Mindfulness. Based Cognitive Therapy, referred to as MBCT. It is a psychological therapy developed by J. Teasdale and others who combined cognitive therapy and mindfulness decompression therapy to mainly solve the problem of long-term depression recurrence.

Through research, Tysted found that life stress, irritable moods, and dysfunctional thinking patterns are highly correlated with long-term recurrent depression. Therefore, he proposed a method to eliminate depression and recurrence, first of all, to make people realize that the emergence of negative thinking indicates the possible relapse of depression; then, in a way, to release people from the negative thought flow that is prone to relapse. Tysted and his colleagues have developed antipsychotic cognitive therapy to achieve this goal.

In MBCT, the components of "cognitive therapy" and "mindfulness decompression therapy" are combined to solve the problem of depression. Mindfulness training allows trainers to "face" rather than "escape" potential difficulties. Participants were asked to develop an open and accepting attitude to the current thoughts and emotions. This is accomplished through meditation, meditation, or meditation. Its core technology is to focus attention; to perceive one's physical and emotional state; to allow it to happen; not to make judgments. This mindfulness practice promotes labor

Give birth to an "aware" pattern of awakening, rather than a habitual, automated, natural pattern. Therefore, mindfulness training can detect negative thought patterns that can lead to depression and recurrence at an early stage, thereby eliminating depression and recurrence. In addition, cognitive therapy technology can be adopted to strengthen the psychological education on the thoughts and symptoms of depression, which can prompt patients to detect these experiences earlier, and thus take timely intervention measures to prevent depression from recurring. In short, mindfulness cognitive therapy offers a different way to advocate living with pain and tension.

Mindfulness Dialectical Behavior Therapy

Dialectical behavior therapy, English is called Dialectical Behavior Therapy, referred to as DBT. It is a treatment established by Linehan to treat borderline personality disorder. The reason for using mindfulness based on Zen thought as an important part of dialectical behavior therapy is to discover the defects of traditional cognitive and behavioral methods in the treatment of borderline personality disorder (BPD). Rheinhan recognized that the biggest drawback of the traditional method was the strong emphasis on "change", which was almost ineffective and impossible in patients with BPD. Therefore, he tried to change the traditional cognitive and behavioral methods to treat BPD patients by emphasizing confirmation and acceptance rather than change.

Rheinheimer believes that the main characteristic of BPD patients is that they cannot tolerate the stress of life and will not accept themselves. Therefore, the core of treatment is to enable them to tolerate the stress of life and learn to accept themselves. Dialectical behavior therapy is designed to treat individuals with extreme behavioral abnormalities. The basic idea is to eliminate extreme behavior by studying the "middle way" and achieve a state of equilibrium. This requires emphasizing the fundamental receptive principle of Buddhist philosophy, and the idea that everything is a union of conditions. Encourage patients to recognize that every behavior is a logical consequence. The specific technique used in dialectical behavior therapy is also derived from the method of mindfulness of Buddhist meditation. The procedure is: one year, 2 to 2.5 hours of lessons per week, the course consists of 8 patients and 2 helpers.

Through understanding mindfulness and practicing mindfulness, in the process of group training to cultivate patients' awareness and acceptance, so that they learn how to identify different states of their mind. In addition, in addition to this formal classroom training, patients are also required to conduct appropriate home training, and their experiences and feelings during training can be communicated with other members of the team.

Therefore, unlike formal meditation practice with mindfulness cognitive therapy, dialectical behavior therapy often relies on informal meditation practice, such as mindfulness in daily activities. This difference is because patients with BPD cannot perform prolonged meditation IV. ^[1]