MINDFULNESS

GROUP EXPERIMENT
INITIAL OF E: P.T
INITIAL OF S: P.S
INTRODUCTION:Mindfulness is the psychological process of bringing one's attention to the internal
and external experiences occurring in the present moment, which can be developed through
the practice of meditation and other training. The term "mindfulness" is a translation of the
pali term sati which is a significant element of some Buddhist traditions.
Large population-based research studies have indicated that the practice of
mindfulness is strongly correlated with greater well-being and perceived health. This is
applicable to society at large as well as specific settings such as workplaces and
schools. Studies have also shown that rumination and worry contribute to mental illnesses
such as depression and anxiety, and that mindfulness-based interventions are effective in the
reduction of both rumination and worry.
Clinical psychology and psychiatry since the 1970s have developed a number of
therapeutic applications based on mindfulness for helping people who are experiencing a
variety of psychological conditions. Mindfulness practice is being employed in psychology to
alleviate a variety of mental and physical conditions, such as bringing about reductions in
depression symptoms, reducing stress, anxiety, and in the treatment of drug addiction. Recent
studies demonstrate that mindfulness meditation significantly attenuates pain through
multiple, unique mechanisms. It has gained worldwide popularity as a distinctive method to
handle emotions.
Clinical studies have documented both physical and mental health benefits of
mindfulness in different patient categories as well as in healthy adults and children. Programs
based on MBSR and similar models have been widely adopted in schools, prisons, hospitals,
veterans' centre, and other environments.

History:The history of mindfulness can be traced back throughout religion and the historical
practice of mindfulness has been found in all over the world.
It began in 1500 BCE in Hinduism under the context of yoga, Daoism since 6 th c.
BCE in q gong exercise, and Buddhism in 535 BCE in terms of focusing on breathing. It was
also found in Christian, Muslim, and Jewish practice. Now, mindfulness has been commonly
used in clinical psychology with personality disorders, depression, anxiety, and pain (Brief
History of Mindfulness, 2011).
In order to remember and recall the long texts, Brahmans had to concentrate and free
their thoughts. This process eventually found its way into a form of meditation.
After Buddhism was established, the Buddhists adopted Sati and redefined it as both
a type of memory and presence of mind (Centre for Mindfulness Research and Practice,
2015). Often in the texts we see mindfulness in the context of Sathipatthana, which is the
contemplation of mind, body, feeling and principles (Brief History of Mindfulness, 2011).
From East to West:Meditation is the process of seeing our mind and learning to hold it. It is much more
popular in the West than in the East.
One of the people who inspired the early practice of Buddism in the West was Thich
Nhat Hanh. However, it was Jon Kabat-Zinn who took a scientific lens on Buddhist
mindfulness and studied it at the Stress Reduction Clinic at UMass Medical School (Centre
for Mindfulness Research and Practice, 2015).
According to the Buddhist doctrine, there are 2 ways to meditate. One way is
Samatha, based on an early practice of meditation that involves calming the mind through
mindful breathing. The second way is Vipassana, which involves meditation that brings you
closer to finding meaning (Brief History of Mindfulness, 2011).
In contrast to the West, religion isnt studied or questioned; it is seen as a matter of
belief. However, when mindfulness was carried to the West, Jon Kabat-Zinn brought this
traditional practice into the scientific world. Mindfulness was studied to see its effectiveness
on cognition, emotion, and restlessness.

In fact, psychologists interest grew when the Stress Reduction Clinic began to
provide evidence of the role meditation plays on emotion regulation. More research was
conducted and soon it became one of the main techniques used by practitioners to help clients
reach meta cognitive awareness: the awareness of the thought process.
The result from using Mindfulness, in either a scientific or religious form, is
calmness. Both forms help you deal with emotional aspects, restless thoughts, and it makes
you a more aware and compassionate person in return. Buddhist mindfulness practice,
however, also promises you with more wisdom (Brief History of Mindfulness, 2011).
Outcomes of clients whose therapists meditate:While research points to the conclusion that mindfulness meditation offers numerous
benefits to therapists and trainees do these benefits translate to psychotherapy treatment
outcomes?
So far, only one study suggests it does. In a study conducted in Germany, randomly
assigned counsellor trainees who practiced Zen meditation for nine weeks reported higher
self-awareness compared with non meditating counsellor trainees (Grepmair et al., 2007).
But more important, after nine weeks of treatment, clients of trainees who meditated
displayed greater reductions in overall symptoms, faster rates of change, scored higher on
measures of well-being and perceived their treatment to be more effective than clients of non
meditating trainees.
However, the results of three other studies were not as encouraging. Stanley et al.
(2006) studied the relationship between trait mindfulness among 23 doctoral-level clinical
psychology trainees in relation to treatment outcomes of 144 adult clients at a community
clinic that used manualized, empirically supported treatments. Contrary to expectation,
therapist mindfulness was inversely correlated with client outcome.
This is consistent with other findings that suggest an inverse relationship exists
between therapists' mindfulness and client outcomes (Bruce, 2006; Vinca & Hayes, 2007).
Other research suggests that no relationship exists between therapist mindfulness and therapy
outcome (Stratton, 2006).
Overall, while the psychological and physical health benefits of mindfulness
meditation are strongly supported by research, the ways in which therapists' mindfulness
meditation practice and therapists' mindfulness translate to measureable outcomes in
psychotherapy remain unclear. Future research is needed to examine the relations between

therapists' mindfulness, therapists' regular mindfulness meditation practice and common

factors known to contribute to successful treatment outcomes.
Doug Oman PhD , Shauna L. Shapiro PhD , Carl E. Thoresen PhD , Thomas G.
Plante PhD & Tim Flinders BA (2010)

evaluated the effects on stress, rumination,

forgiveness, and hope of two 8-week, 90-min/wk training programs for college
undergraduates in meditation-based stress-management tools. After a pre test, the authors
randomly allocated college undergraduates to training in mindfulness-based stress reduction
(MBSR; n = 15), Easwaran's Eight-Point Program (EPP; n = 14), or wait-list control (n = 15).
The authors gathered pre test, post test, and 8-week follow-up data on self-report outcome
measures. It was observed no post-treatment differences between MBSR and EPP or between
post test and 8-week follow-up (p> .10). Compared with controls, treated participants (n =
29) demonstrated significant benefits for stress (p < .05, Cohen's d = -.45) and forgiveness
(p < .05, d= .34) and marginal benefits for rumination (p < .10, d = -.34). Evidence suggests
that meditation-based stress-management practices reduce stress and enhance forgiveness
among college undergraduates. Such programs merit further study as potential healthpromotion tools for college populations.
AIM:To reduce the anxiety and stress through mindfulness meditation
PROCEDURE:To being with the practice of meditation, set aside a time and place where you would
not be interrupted. Settle into a comfortable sitting position on a straight chair. Place your feet
flat on the floor with your legs uncrossed. Gently close your eyes (pause 20 sec)
As you sit here just bring your attention to the fact that you are breathing (pause 10 sec)
Be aware of the movement of the breath as it goes in and comes out of your body
not manipulating the breath in any way, simply being aware of it and the feelings associated
with breathing (pause 20 sec). If you feel comfortable with it, observe it deep down in your
belly expanding and relaxing with each in-breath and out-breath. Simply being totally here
with each moment, with each breath not trying to do anything simply being with your
breathing (pause 20 sec). Observe each in-breath and each out-breath- a never ending cycle as
if you were riding the waves of breathing (pause 90 sec). Being aware of the duration of your
in-breath and out-breath from moment (pause 90 sec). Sooner or later your mind will wander
away from the focus of your breath to thoughts, daydreams, worries, future or whatever. This

is perfectly ok, this is simply what minds do. Simply remembering that every time your mind
has wandered, gently bringing it back to the present and observing the flow of your breathing.
Using the breath as an anchor in meditation to focus your attention will help you bring back
to the present. Whatever your mind is moving out of the present or being unbalanced or
getting preoccupied or react, it will help you keep in the present state of relaxed awareness
and stillness (pause 90 sec).
As you become comfortable with your breath, allow the focus of awareness to expand
to include the sense of your body as a whole as you sit here feeling breath from head to
your toes (pause 20 sec). Be aware of not only breath but your body as a whole and sitting
here with whatever comes up without reacting just being totally here (pause 20 sec). Off
course it happens to all of us that some sensations, pain or discomfort in one part of the body
becomes overwhelming that it becomes difficult to stay focused from time to time. If this
happens, just mindfully shift to comfortable position or simply be aware of these sensations
as they subside (Pause 20 sec)
And whenever you notice your mind has wandered off to future or thoughts just bring
it back to your breathing and the sense of your body as you sit here not going anywhere
not doing anything, just simply sitting be totally with yourself at this moment (pause 15
sec)
As you become comfortable with your breath and body, let the focus of awareness
expand towards hearing or sounds that you may be aware of in the environment or sounds
within your body not going for searching things to hear just full awareness of hearing
from one moment to another (20sec), not judging it whether you like it or not just hearing
(60 sec). if you notice that your mind is wandering off from your focus of awareness, just
bring it back to your ears to right now to whatever is here (20 sec)
Once again as you sit here, allow your focus of awareness to expand and this time,
include thinking to include thoughts as they come to your mind (pause 20 sec). the
observation of thinking process itself just seeing each thought that comes to your mind as a
thought as a mental event, just as a sound is an event (pause 20 sec). Thoughts could be
about anything- the future, body, feelings, thoughts about time, thoughts about thoughts
whatever they are, observe just as they come and go, just be aware of these thoughts coming
and going as you sit here (90 sec)

If you find yourself drifting away from the thoughts just use your breath to bring tour
focus back at the present, whatever they are fears, worries, pressures or disease just
observe these as thoughts without following them or rejecting them, simply being here at the
present moment (pause 30 sec)
We began with breathing, then to expanded awareness to include body as a whole,
then the sounds as well and thoughts as they come to your mind from time to time now just
let go of all these and instead of focusing on anyone, just allow yourself to just sit here and be
with yourself. If thoughts come, observe thoughts if sounds, then observe sounds if
sensations in your body then notice it and if its breath then be aware of that (pause 30 sec),
just sitting with stillness and calmness in the present.
Now slowly open your eyes recognizing that you have taken out time and effort to be
totally with yourself and cared for self.
CONCLUSION:After the mindfulness therapy the subject felt relaxed and calm. She was able to
follow the instructions of the therapist and there were no distractions or difficulties in
following the instructions of the therapist. She was very much able to be at the present and
feel the therapy.
REFERENCES:U missed some references - Check

Doug Oman PhD , Shauna L. Shapiro PhD , Carl E. Thoresen PhD , Thomas G. Plante
PhD & Tim Flinders BA(2010); Meditation Lowers Stress and Supports Forgiveness
Among College Students: A Randomized Controlled Trial; pages 569-578
www.apa.org Monitor on Psychology July/August 2012 Monitor on Psychology