The 7 attitudes of Mindfulness

Mindfulness is a third generation therapy that emphasizes the process of pay full attention to the experiences you presentAs you live, to focus your awareness on what is happening in the present, and positively with vital connections.

There is a specific program called MBSR (Mindfulness-Based Stress Reduction, which means Stress Reduction Based on Mindfulness). It is a program developed in the USA, by Jon Kabat-Zinn, at a medical center at the University of Massachusetts.

In its usual format, it is structured as a course that is taught in groups (small groups), lasting approximately 30 hours. Studies carried out show significant reductions of 35% in medical symptoms associated with stress and 40% in psychological discomfort (Martín, 2014).

Here we will see what are the keys and attitudes of Mindfulness and how it is used in the therapeutic setting.

• Related article: "Mindfulness: 8 benefits of mindfulness"

The mechanism of stress

Stress is an evolutionary development that has thousands of years of history. In fact, it is a survival mechanism without which humans would not have managed to survive in an inhospitable world. This phenomenon is based on

a complex physiological mechanism in which its main protagonists are fear and rage. This allows you to apply flight or fight skills depending on the case in the face of stimuli and danger signals, through the so-called spirit of survival.

On the other hand, stress has three phases. The first is stimulation, which is the reaction the body experiences to deal with the problem; the second is resistance to the threat, and lastly and as a consequence of all the effort generated, exhaustion. With this comes wear and tear which is the true meaning of the word stress. A series of diseases associated with anxiety derive from this wear and tear, together with environmental and / or genetic causes.

As we have seen, the entire stress mechanism was very useful in typical Palaeolithic habitats. However, This defensive mechanism has been maintained over time in the face of current events that may continue to be threatening (such as an individual who runs away when a river overflows), or to stimuli that the same individual interprets as threatening, but perhaps they are less objectively speaking (finish a job at a certain time, because there may be a perception of "anger at stalking ”).

In these situations, stress can stop being functional when it is subject to constant activation, as the mind can lead us to imagine or anticipate “without limits” unpleasant situations, would lead us to the classic dysfunctional stress or pathological.

When this mind-body reaction becomes chronic, by dint of repeating it over and over again, facilitates the appearance of mental health problems.

Stress-related problems

As mentioned above, stress is triggered by two basic emotions, anger and fear. If the cause that generates them is not resolved, sadness arises, and if it lasts longer, this phenomenon can give way to depression.

Chronic anger will lead us to aggressiveness and violence, while chronic fear will lead to anxiety, phobia or panic attacks.

Thus, in the present world, far from being prey to predators as in the Paleolithic, we can be prey to our own thoughts. Our thoughts are always occupied with a past that cannot be changed and projecting the longing for an unpredictable future.

For this reason, breathing, self-awareness, connecting with us, with the present moment, in the here and in the now, is where we can put our energies through Mindfulness, or Attention Full. It is therefore about feeling the present, listening to the moment, closing our eyes and gaining awareness about what we are experiencing at each moment, without obsessing over what is to come.

Mindfulness Attitudes

From compassion towards oneself and towards the other (compassion seen as the compression of pain or discomfort, not of “poor thing, that is wrong”), Mindfulness takes 7 attitudes.

1. Not judge

Avoid emotional attack that invalidates the person who receives it.

2. Patience

Have respect and compassion for our mind, and return to the present when we see that we are distancing ourselves from it. It involves accepting yourself as you are. Don't pretend to be otherwise.

3. Beginner mind

Observe our experience with curiosity, as if we were living it for the first time. It will be the facilitator who will promote motivation and attention.

4. Confidence

Trust and not judge us. Free ourselves from the tendency to judge ourselves harshly.

5. Do not strain

Meditate not to (ease a pain) but because (I feel the pain). If we have the session well structured, we can make the right and necessary energy emerge for each exercise.

6. Acceptance

When we do not accept ourselves, we lose the opportunities to take the most appropriate actions, and we waste energy and time, which affects our physical and mental health. Do not force situations. Admit the present.

7. Let go

Do not get attached to ideas, feelings and results.

Relationship with cognitive-behavioral therapy

The cognitive behavioral therapy Maintains that our thoughts are ours, and these are what sustain our actions. Mindfulness as it helps people to observe each thought as a hypothesis to question and generate new optimal, functional or objective thoughts. Therefore, both tools complement each other well.

Benefits of Mindfulness

Mindfulness generates changes associated with several benefits, both physically and emotionally. They are, among others, the following.

• Recharge energy and reduce suffering.
• Enjoy quality sleep.
• Relax better.
• Take time for yourself.
• Reduce distractions.
• Accept reality as it is.
• Connect with yourself and get better relationships with others.
• Promote general physical well-being.
• Identify and recognize emotions and thoughts and minimize the anxiety that produce them.
• Reduce stress to reach a state of calm.

Session structure and clinical applications

The sessions are led by psychologists, therapists or professionals trained in Mindfulness. The structures of the sessions are different, but they pursue the same objectives: bring the person who practices it to calm down and allow them to generalize it to their day-to-day life. They are programs structured in different sessions, according to needs, or individualized in psychological therapies, or also in school classrooms. It is essential that instructors know how to guide well and know the context and the people who attend the sessions.

On the other hand, the applications that Minfulness is aimed at are:

• Stress
• Panic disorder
• Mood disorder
• Anxiety disorders
• Somatizations
• Eating disorders
• Psychotic disorder
• Addictions

Meditation should not be considered as a psychological treatment or psychotherapy in itself (Vallejo, 2007), although it can be part of and contribute to improving its effectiveness, with daily practice.

Authors: Sandra Giménez and Santiago Luque, psychologists at BarnaPsico

Bibliographic references:

• Cebolla, A, Campos, D (2016): Teach Mindfulness. Instructional and pedagogical contexts. Journal of psychotherapy. Vol, 27. Page 103 - 108.
• Thich Nhat Hanh (2016): Silence. The Power of Stillness in a Noisy World. Uranus.
• Unger A. (2016): Calm. 50 Mindfulness and relaxation exercises. To reduce stress. 5 Inks.
• Martin, A (2008): With your own direction: Enjoy life without stress.