The Study of Mindfulness
Mindfulness reduces stress and improves cognitive development. Therefore, research on mindfulness often revolves around this. Although many studies have been done in the field of mindfulness, two of them are widely recognized. Jon Kabat-Zinn and his colleagues’ Mindfulness-Based Stress Reduction program and Segal, Williams, and Teasdale’s Mindfulness-Based Cognitive Therapy program received wide recognition.
How Does MBCT Work?
● MBCT helps you track your mind. For example, you realize when your mood begins to go down so that you can resolve it early, rather than turning it into mental health issues.
● The link between negative mood, negative thoughts, and physical exhaustion, which takes the mood down, can be broken.
● MBCT helps you shift your mind from judgemental thinking to non-judgemental, non-conceptual thinking.
● MBCT teaches you to perceive negative feelings and thoughts with compassion for your suffering with proper awareness.
● MBCT makes you appreciate life. It makes you realize the simple pleasures of life and the fortune of being alive.
Mindfulness-Based Stress Reduction(MBSR)
Mindfulness-Based Stress Reduction Program is an eight-week program that focuses on people who cannot be treated at a hospital. This includes people with chronic pain and life issues. As the name suggests, it focuses on stress reduction, along with depression and anxiety. The program aims at helping people cope with pain and situations. It includes meditation techniques that have behavioral skills and mindful movement that are relevant in everyday life.
What Is an MBSR Course?
The course is for eight weeks. The first six weeks consist of weekly sessions that last for 2 to 3 hours. The seventh and eighth weeks require daily sessions with full-day mindfulness practice. Every session begins with a mindfulness exercise that includes a body scan, gentle yoga, and sitting meditation. In addition, the program consists of other activities that incorporate mindfulness into daily life and create sensational, emotional, and thoughtful awareness. Teachers do presentations, and participants can indulge in conversations on different topics.
Mindfulness-Based Cognitive Therapy (MBCT)
Mindfulness-Based Cognitive Therapy works as an amalgam of mindfulness practices and cognitive therapy. It aims at eliminating unproductive habits in the form of thoughts, behaviors, and emotional responses. In addition, the program uses psychological methods to educate participants about the connection between modes of mind and moods.
Knowledge of the connection between mind, mood, and pain can help find answers and change your thinking. This, on the whole, can help reduce stress and depression caused by the pain.
MBCT and Techniques
Mindfulness-Based Cognitive Therapy consists of mindful practices that cultivate awareness, genuine and experienced teaching, and linking learning and understanding vulnerability. The therapy program lasts eight weeks and includes dialogues, reflection, and group exercises. A weekly session can be for two hours of training participants in exercises and other practices, including the three-minute breathing space. This helps the participants to incorporate these practices into daily life.
A few MBCT techniques are:
● Body Scan Exercise
● Mindfulness Practices
● Mindfulness Stretching