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Others can include attunement, persistence, confidence, and willingness.

The Psychology Of Materialism, And Why It's Making You Unhappy

Attunement, or being in harmony with another human or entity, is an especially vital skill for helping professionals. By practicing attunement, professionals are able to more effectively read a client's nonverbal signals and sense any subtle shifts in energy or relational dynamics. In many of his books on mindfulness, Jon Kabat-Zinn recalls meeting a master of Chan a school of Chinese Buddhism who espoused, "There are an infinite number of ways in which people suffer.

Therefore, there must be an infinite number of ways in which Dharma is available to people" [3]. The English translations of dharma from Sanskrit are numerous, but the one that seems to most resonate for the purpose of helping others with suffering is to think of dharma as the stability and harmony of the universe [5]. People suffer in so many ways, so it is good common sense to have a variety of approaches to help people.

One of the foundational principles of trauma-informed, person-centered counseling is meeting people where they are. Because mindfulness can be practiced in a variety of ways, there are numerous exercises available to help any number of clients develop a program of coping skills. In working these exercises oneself, or teaching them to clients, it is important to remember the word practice. No one can be ideally in the moment the first time she or he tries these exercises.

As with learning any activity, mindfulness takes practice, especially in order for it to internalize and become a more automatic part of daily living. In working with clients, it is important to highlight the practice element, because many clients abandon an activity if they do not experience instant results. It is normal for clients not to experience an effect right away, which is why starting with a three-minute goal is important. In addition, it may be advisable to teach at least three different mindfulness skills at first, because one usually resonates most strongly in terms of causing a positive response.

If a person can find a core skill to work with initially, then he or she may be encouraged to start working with some of the others.

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It is important to remember that mindfulness practice and MBSR are not synonymous [6]. MBSR programs must follow the eight-week protocol and ideally be presented by an individual who received training directly from Kabat-Zinn and his team. The MBSR structure contains work in breathing, seated meditation, walking meditation, gentle yoga, and body scanning.

Participants are encouraged to practice these skills as homework, and the hope is that over the course of the program, changes in attitudes toward oneself and one's health will change. Most of the mindfulness research available at present is related to formal MBSR and MBCT, also an eight-week systematized program that uses mindfulness practice to help people readjust their negative schema. Other very popular clinical approaches within the helping professions make use of mindfulness principles in their foundational philosophy. While many have been influenced by the contributions of Kabat-Zinn and his work with MBSR, there is recognition that MBSR's structure may be limiting when working with certain populations in certain clinical settings.

One of the most popular approaches in psychotherapy today, especially for working with borderline personality disorder, is DBT. Dialectics is the philosophical principle that two things can be true at the same time, contrasting the black-and-white thinking that defines borderline personality disorder and many other personality disorders. In working with patients with borderline personality disorder, traditional cognitive methods are often missing the necessary component of self-soothing or regulating affect.

Marsha Linehan discovered that mindfulness and other Buddhist meditation strategies worked well to fill in many of these missing pieces. To date, DBT is the most well-researched treatment for borderline personality disorder and is considered to be a first-line treatment for borderline personality disorder by many clinical entities [7]. It is very common for DBT to be taught in the form of skills groups, recognizing that clients or patients must learn or cultivate skills for tolerating intense affect and practice how to apply them.

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Some popular DBT skills that are especially rooted in mindfulness include radical acceptance, turn the mind, and letting go of emotional suffering [8]. For clinical counselors and helping professionals strongly committed to meeting clients where they are along the journey, the wisdom of Jon Kabat-Zinn's Chan master is sage guidance: Just as there are many ways that people suffer in this world, there are many ways to overcome suffering. Mindfulness is universal, and working with clients on mindful practice is a trial-and-error process to help them find the avenue or avenues that will work best to help them stay in the moments of life.

There are several mindfulness outlets that people can use in combination to help bring about overall lifestyle change.

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The key is in motivating clients to consistently practice their chosen outlets. This section will build upon the four skills covered in the previous section by offering even more options for mindful practice. Then, other physical outlets, like yoga, dance, and other exercises, will be considered, followed by instruction on how to eat mindfully, how to listen mindfully, and how to carry mindful practice into all areas of life.

Once again, attempting to practice these skills will enhance one's ability to teach them to clients and may provide good options for self-care. This section will present some additional breath work ideas to work on alone or with clients, building on the foundations of diaphragmatic breathing. Be advised that in the traditions of yoga and mindfulness meditation, there are many more breath exercises to attempt if they are proving useful.

Additional resources for breath work techniques and instructions are provided at the end of this course. Whichever specific breath strategy works best, the key when incorporating breath work as a practice in mindfulness is to develop the habit of focusing totally on the breath. The goal is to breathe with single-pointed attention and focus, no matter how much practice it takes to get there.

Five Minute Mindful Pause

Cultivating this practice makes deeper breathing a more automatic, healthy response in daily life when one is met with a stressor. When breath work is incorporated into clinical practice, it should be one of the first areas covered. In order to be effective, it should become an essential part of one's routine. Giving one's brain some time each morning and each evening to receive deep, mindful breaths is like metaphorically brushing your teeth or washing your face; breath practice delivers the brain the proper oxygen it needs to clear out and balance.

This metaphor can be shared with clients to explain the value of regularly practicing breath. Committing to 3 minutes of breath work per day, working up to 10 minutes, will initiate changes in functioning and gives people a reachable starting goal. These three minutes may be worked on together in sessions or clients can begin practicing breath work in their everyday life, even while waiting at a traffic light or standing in line at a store.

While structured approaches to mindfulness training e. From a consistency standpoint, people breathing mindfully for 3 minutes at various points in the day can be more helpful, especially as a coping mechanism, than allotting 20 to 30 minutes for mindful breathing and then going on mindless autopilot for the rest of the day.

The practicing awareness strategy introduced earlier in this course is a form of meditation. Mindfulness meditation is about being in the here and now, however it is practiced.

By strict definition, meditation is extended thought, reflection, or contemplation. Contrary to popular misconception, meditation is not about erasing thoughts, but about learning how to be with them more effectively.

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The word meditation comes from the same Greek root as the words mediate or medicine, which simply imply bringing order back into natural balance. There are many misconceptions about meditation, and these misconceptions can be barriers to clients engaging in the practice.


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Some people equate meditation with blanking the mind and believe that this can allow negative or evil influences to creep in. Others, particularly devoutly Christian individuals, may feel that meditation is specifically Eastern i. As such, one of the first steps when incorporating meditation into practice is to address any misconceptions that the client may have. Some of this bias comes from legitimately publicized meditation groups that took on cult-like characteristics a risk with any spiritual tradition , but much of it comes from misinformation.

For example, clients may be reassured that meditation is a non-denominational practice. It can be engaged in as a part of any spiritual journey, including Christianity. In fact, there are 41 references to meditation in the Christian bible [15]. The health benefits of meditation continue to be supported by both case and research evidence. A comprehensive meta-analysis examined studies of various meditation traditions including mindfulness meditation and found a strong effect size for meditation in helping with emotionality and relational issues and a moderate effect size for issues related to attention [16].

The effects were similar regardless of the specific meditation tradition practiced. Another meta-analysis specifically compared MBSR and general mindfulness meditation practice on various psychologic variables. Researchers found that while MBSR practice shows a greater effect on psychologic well-being, general mindfulness practice had a larger effect with subclinical populations as they related to the variables measured in the study e. In a review of the research available on mindfulness meditation, Bauer-Wu determined that mindfulness meditation is very safe and has few associated risks [17].

Some people may experience a transient increase in anxiety when initially attempting meditation, as they let go of usual busy-ness and distractions and become aware of unsettling thoughts and feelings, but this is generally short lived.