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Stay tuned for our next Expert Chat Session!Ask The Expert
Welcome to our “ASK THE EXPERT Series” featured on the breastcancernowwhat.ca – uniting young women with breast cancer. Check out our Expert Archives for past information posted on Diagnosis, Treatment, Recovery and Survivorship. Click here to get there!
What is Mindfulness Based Stress Reduction?Mindfulness refers to the practice of being aware of what is actually happening in the present moment without judging or evaluating your experience. Jon Kabat-Zinn developed this systematic approach that involves a unique synthesis of Eastern and Western techniques to cultivating wisdom, awareness, and insight. Its object is not to fix or cure but to connect with our lives with what is most vital.
Kabat-Zinn pioneered the 8 week MBSR Course at the University of Massachusetts Medical Centre in 1979. It is now common in the treatment of stress, anxiety, and pain throughout the world. In the last 25 years, there have been concerted efforts to study the clinical applications of meditative practices. The BC Cancer Agency has been offering MBSR since 2000 for people living with cancer. BCCA and the Tom Baker Centre in Calgary have collaborated in a recent study with women post treatment for breast cancer.
Jon Kabat-Zinn defines mindfulness as a non-judgmental, moment to moment awareness. It is a turning inward, a quiet observation of the stream of changing thoughts, feelings, drives, and visions. He says that the practice of mindfulness is not so much about an attainment of enlightenment but about leading a good life.
Rather than resisting life's challenges, participants practice bringing a compassionate and accepting stance to whatever they encounter. Research shows that it enhances our ability to cope, reduces anxiety, lowers pain levels, and increases your sense of well-being and self-esteem. Most people go through their life on auto pilot. MBSR is one way to become more conscious in our lives and allowing the mind to be as it is, holding it in gentle and compassionate awareness. MBSR involves embracing the full catastrophe and being present in the storms of life, cancer being one of those events.
How does it work?The breath is a foundation of mindfulness. It has many virtues. It is simple and portable. It is neither fascinating nor interesting. It's neutral. There is a beginning, middle and end of each breath. It is the sentry at the gate of the body. Its duration is long or short. It can be cool at inhalation and warm at exhalation. You can simply observe, not interfere, or control it.
Try this exercise:Beginning with the becoming aware of breath, you can take a few(5) minutes right now. Perhaps before you begin find yourself a quiet and comfortable place to sit where there are few distractions. Set a timer or some way that you can begin and end this short session. See if you can pay attention to the present moment as it unfolds. And whenever you notice thoughts arising or mind wandering, just note it and then bring your attention gently back to the breath. Use your breath as an anchor to gently remind yourself to come to "now"
then ask yourself the following:How did find this exercise? Was it hard to maintain awareness? Was the mind wandering? Did you notice body sensations, sound; feelings; sleepiness; or agitation?
Hmmmmm interesting right?
Attitudes to live by:We often zoom through the day on auto pilot and we miss the color and vividness of the moment. Mindfulness is a particular way to pay attention. Kabat-Zinn outlines some attitudes that we can bring to our practice.
1. Non-Judging: Mindfulness is cultivated by assuming a stance of impartial witness to our own experience. We are constantly evaluating and judging the thoughts that we have. With a non-judging attitude, things are neither "good" nor "bad". A non-judging attitude brings compassion and gentleness to your life.
2. Beginner's Mind: helps to cultivate a mind that is able to see everything as if for the very first time which can bring an openness and curiosity to the world as it unfolds and free from our old expectations.
3. Patience: It allows us to simply observe and accept that things have their own schedule for unfolding
4. Non-striving: there is no goal or outcome; cultivating a mind towards simply being, non-doing. You become conscious of yourself as you are.
5. Letting-go: letting be, or "non-attachment" is a fundamental attitude of mindfulness practice. It is about recognizing the ever-changing nature of experience. We tend to hold on or reject parts of our experience. Letting be allows us to live in greater harmony with change.
6. Acceptance: It involves seeing things are they actually are. It doesn't mean that we necessarily like it, but it is the way things are. Through acceptance we experience less of a struggle to change things that we can't change as well as respond mindfully to the things we can change.
7. Trust: In trusting your own wisdom and intuition you can be your own expert and not rely on outside experts. Innately you are the best expert on you.
Now try this 3 minute "breathing space" exercise.The breathing space provides a way to step out of automatic pilot mode and reconnect with the present moment.
Awareness - Bring yourself into the present moment, by your intention to pay attention, adopting an erect and dignified posture. If possible close your eyes/then ask: "what is my experience right now.... in thoughts... in feelings... in bodily sensations: Acknowledge and register your experience, even if it is unwanted.
Gathering: Then, gently redirect full attention to breathing, to each in breath and to each out breath as they follow, one after the other. Your breath can function as an anchor to bring you into the present and help you tune into a state of awareness and stillness.
Expanding: expand the field of your awareness around your breathing, so that it includes a sense of the body as a whole, your posture, and facial expression.
Every breath, thought, word and action is part of this life we live, everything within us and everything around us. Hopefully these short exercises have given you a sense of the power of what it is to be in the present moment.
An 8 week MBSR course is offered through BC Cancer Agency's Patient and Family Counselling Services at various times throughout the year. Classes include a mixture of meditation (sitting, lying down and walking), gentle stretching and movement, teaching and discussion and homework. The program requires commitment to daily practice for optimal benefit. Other cancer centers offering MBSR including Tom Baker Centre in Calgary and Princess Margaret Hospital in Toronto. Call your local centre to see who offers this type of stress reduction course.
Mindfulness websites locally and globally: http://www.mbsrbc.ca or www.umassmed.edu/cfm or http://www.mindandlife.org
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