NZ Counselling and Psychotherapy

Category: Mindfulness

  • Mindfulness is Self-Care

    Mindfulness is Self-Care

    Mindfulness is self-care and it’s everywhere right now – it has offered people something different in their lives which is proving to be very powerful. It has provided people with a practical solution to manage their stress and anxiety and seems to have filled a gap or void within people which may have once been filled with religion, spirituality or community. You can read more about how mindfulness works, and the benefits in my earlier blog “Anyone for Mindfulness?”.

    Many people associate practising mindfulness with doing a formal practise whilst sitting in a class with a group of people or by themselves at home. While it can be very helpful and supportive to practise mindfulness in this way, the truth is, that this practice is not just about completing a course and then stopping – it is a way of life – it’s self-care. 

    In this blog, I want to talk more about the informal use of mindfulness and how we can use it as a form of self-care. I recently read some literature written by Stephen Rechtschaffen about rhythms and rituals and how important they are to slow down life and connect us to the present moment. I started thinking about how rituals can be part of living mindfully, and how in this modern, fast-moving society, rituals are skipped or overlooked in favour of “doing” rather than “being”. With a societal focus on achievement, we have lost many of the cultural rituals that give us the opportunity to take a break from everyday living such as having Sunday lunch or taking part in religious festivals.

    I remember during my busy days as a counsellor in higher education I would quite often eat lunch at my desk whilst writing up notes or doing some kind of admin – needless to say I felt constantly stressed. Now, I understand how important it is to change my rhythm during meal times and mindfully walk away from my office and eat in a separate area to where I am working – this helps me to take a conscious break and enjoy my food without being constantly on the go – this is self-care.

    We have so many different rituals that help us slow down and change gear and shift into the present moment; for example, some people change their clothes when they come home from work, take a bath with music at the end of the day, or potter about in the garden on the weekend. Mindfulness is essentially a slowing down from the busyness of our minds and the world – it helps us connect to what is going on within us and around us – rituals help us change gear, slow down and become mindful, so that we can change pace and prepare for engaging in the next moments of our day. Perhaps you can think of some of the rituals you do on a daily basis, and next time you engage in them, be mindful when you do them – bring your attention to the sensations of the ritual and notice if your rhythm stays the same or changes.

    Why is it important to slow doave no downtime or relaxation, we will feel more anxious, stressed and overwhelmed – if a computer is constantly on and working, at some point it will overheat and stop working – it is the same with us human beings. When we feel overwhelmed, stressed or anxious, we can become unwell emotionally and physically which can have long-lasting consequences. 

    Having said this, I do understand the resistance to slowing down for some people – our emotions can be difficult to face, and some people may want to avoid connecting with how they feel. Life speeds up when we are constantly avoiding what we are feeling by keeping busy and leaving no space for ourselves. Living authentically requires us to feel a range of emotions however difficult they may be – we cannot feel true joy if we do not allow ourselves to feel pain. Avoiding feelings can cause us to feel flat and grey inside which makes us disconnected with ourselves and the world we live in. Giving time to our rituals can help us take care of ourselves and nurture the part of us that might be struggling or feel depleted.  

    Some rituals for slowing down.

    • Take a few mini-breaks during the day to concentrate on breathing.
    • Get to work meetings early so you can compose yourself before the others arrive.
    • Pause after you finish one project or activity before starting another. If possible, make the pause last for several minutes.
    • Whilst waiting for a lift, the photocopier to finish, the bus/train to arrive, time-shift into the present and connect to your senses instead of feeling the rush or anxiety of waiting.
    • On your calendar, make appointments with yourself. Use this time for planning, napping or simply breathing and thought.
    • Eat meals in a separate space to where you work.
    • Go for a walk at lunchtime and connect with the space around you.
    • After a vacation, plan a day of transition before you go back to work.
    • Take a wellbeing day now and then.

    If you would like to try some mindfulness, why not register for my 8-week online mindfulness course called “Mindfulness for Transformation”? Transform your life with mindfulness, so that you do not miss your appointment with life.

    Serene blue mountains under a soft sky, symbolising mindful breathing, presence, and the peaceful connection between body and mind
    Mindful breathing anchors us in the present — a quiet return to the body, to awareness, and to life unfolding in real time. This image of blue mountains reflects the stillness and spaciousness cultivated through meditation

    Other useful blogs:

    Anyone for Mindfulness?

    Mindfulness downloads

    Resources:

    https://www.mind.org.uk/information-support/drugs-and-treatments/mindfulness/about-mindfulness/

     

  • Is Mindfulness Islamic?

    Is Mindfulness Islamic?

    Is Mindfulness Islamic? I explore this in this blog and challenge the idea that it’s haram (forbidden)

    [To save and read later, download your PDF copy here]

    Many would not put Islam and mindfulness together; some would say that one is not synonymous with the other. Some Muslims suggest that mindfulness or meditation is un-Islamic or haram (forbidden) because it has originated from Buddhism, and still may carry some of its tenets. In this blog, I challenge that idea, and propose that mindfulness is central in the very foundation of Islam, and can support an Islamic way of life.

    What is Mindfulness?

    This definition of mindfulness given by Jon Kabat-Zinn who is a professor of Medicine and is the founder of the Mindfulness-Based Stress Reduction (MBSR) programme, is probably one of the most popular quotes about mindfulness:  

    “Mindfulness means paying attention in a particular way; on purpose, in the present moment and non-judgementally.”

    By focusing on the present moment in a deliberate and mindful way, we can learn to become more aware of arising thoughts, feelings and sensations in the body. Being aware of our present experience in a non-judgmental and compassionate way, helps us to acknowledge and accept these thoughts, feelings and sensations in the body, so that we can take a step back and assess our response before responding reactively.  Therefore, the practice of mindfulness connects us to the present moment, and teaches the mind a new way of relating to thoughts and feelings, so that we can choose how to respond to circumstances that arise within our everyday life rather than react impulsively.

    Where Islam and mindfulness meet

    The concept of mindfulness is not new. There have been many accounts of the prophet Muhammad himself meditating and reflecting for much of his time. Many of the practices within Islam focus on doing things mindfully. For example, one of the pillars of Islam is to pray (salat) five times a day – this is a form of mindful movement, a meditation of gratitude and humility in front of Allah (God).  Below, I have reviewed six cornerstone principles of Islam which are also the fundamental precepts of mindfulness.

    Fitrah

    One of the core beliefs in mindfulness, and Islam, is of the fitrah – there is no exact English equivalent of this word but it refers to the basic premise that there is a pure core within everyone.

    At the heart of mindfulness lies an inner quietness, a moral compass, a wisdom which we all possess but can sometimes lose sight of when living in this busy world. While practicing mindfulness, we can access this inner purity of the fitrah, so that we can connect to ourselves and to Allah (God), which is of benefit to us both on an individual and universal level.

    Tawakkul (tawakal) – Acceptance of Allah’s plan

    The calm and unconditional acceptance of what is—that is, there here-and-now—manifesting itself in a calmness that refuses to succumb to worry and anxiety. Such serenity can only arise when there is a calm acceptance of reality or life—on life’s own terms. The regular practice of mindfulness creates a unique opportunity to cultivate these qualities—simply by a calm awareness of whatever is, an acceptance, trust and surrender to life itself. This does not mean that we resign to the injustices of life, or unacceptable behaviour of others – it means that we make wiser choices about how we respond to the challenges presented to us throughout our lives.

    Jihad (struggle/striving in the way of God)

    The process of spiritual jihad consists of the internal struggle we experience between our impulses or inner desires, and our values, or the way in which we want to behave. This process is the becoming aware of how we behave and respond just like in the process of mindfulness.  Jihad is striving to enforce the central values in Islam such as compassion, respect, courage, honesty and self-discipline which is also in line with mindfulness teachings.

    Sabr (patience).

    While we learn how to respond, rather than impulsively react within mindfulness, we are learning sabr.  How many times in our lives have we felt angry, and lashed out with hurtful or angry words without thinking? Or have impulsively decided something, which we may have regretted later? Through the strengthening of sabr through mindfulness practice, we learn to create a gap between thinking, feeling and acting, which gives us the skills to be fully conscious of the choices we make. In turn, this teaches us to be more disciplined and manage our lives and emotions more wisely.

    Was-was- (whisperings)

    From an Islamic point of view, was-was are the whisperings of the shaytan (Satan). In the world of psychotherapy and mindfulness, these whisperings are seen more as a part of one-self which criticises us, judges us, perhaps ridicules us. Whichever perspective we adhere to, most people would agree, that these whisperings, or the negative internal dialogue which we all carry, can sometimes be destructive and unhelpful.

    The practice of mindfulness, helps us to observe these thoughts without engaging with them, so that they do not impact our lives in a negative way. We learn to become aware of these whisperings, and allow them to come and pass by. And by learning how to disengage from this internal dialogue, we are more able to pay attention to what we choose to focus on, rather than get lost in the spiral of negative thoughts or behaviours.

    Ar-Raheem – (merciful and compassionate)

    One of the skills we learn when we practice mindfulness, is the skill to judge ourselves less and be more loving towards ourselves and others. In the Quran, mercy and compassion is mentioned many times – we are encouraged to be compassionate towards ourselves and to others. From a neuroscience perspective, if we are more kind to ourselves, then we are more likely to be kind to others. In addition to this, being kinder to ourselves, helps boost the immune system, and is better for our psychological and physiological wellbeing.

    A final note

    At the core of Islam resides peace and love. Practising mindfulness within Islam can harness, develop and connect to this peace and love, in a more meaningful and fulfilling way. Whether mindfulness is practiced formally in a class, or through an activity such as walking, praying, eating, or standing in a queue, it is possible to connect with and experience the beauty that lies within us and beyond. Through regular mindfulness practice, we can tune into the peace, calmness, tranquillity, wisdom, love and compassion which lies in the present moment. If you would like to read more about mindfulness and how it could benefit you, you can read my blog Anyone for Mindfulness?  You can also try a mindfulness exercise by going to my website or by clicking here  to download the counting meditation.

    Other useful blogs:

    Mindfulness as Self-Care

    Muslim Women Heroes

  • Anyone for Mindfulness?

    Anyone for Mindfulness?

    [To save and read later, download here]

    In this busy life, we often rush from one thing to another without stopping and appreciating the beauty around us. Commitments, pressures, and worries take over, and staying awake to our present experience become more and more difficult. Mindfulness meditation helps us to stop, breathe, and reconnect with our present experience.

    Mindfulness meditation has become more widespread and popular than ever before. This fast-growing phenomenon is being endorsed by celebrities such as Emma Watson, Ruby Wax and Angelina Jolie. Why? Because research is showing time and time again, that if mindfulness is practiced daily for a minimum of 8 weeks, there are huge psychological and physical health benefits such as a reduction in stress and anxiety, and the prevention of depression (Krusche et al, 2013; Baer et al, 2012; Mark et al, 2014; Rycroft-Malone et al, 2014; Williams & Kuyken, 2012; Teasdale et al, 2000)

    Where did Mindfulness come from?

    In 1979 Jon Kabat-Zinn 1    developed an eight-week Mindfulness-Based Stress Reduction (MBSR) program to help people with pain management. This course harnessed the fundamentals of mindfulness meditation as taught by the Buddha, but with the Buddhism taken out. In 2002, a psychologist Professor Mark Williams 2  worked with colleagues to combine the US program with cognitive behavioural therapy (CBT) to form an eight-week mindfulness-based CBT course (MBCT). In 2004 this MBCT course was recommended for prescription on the NHS for recurring depression. Mindfulness practice is now approved by the National Institute of Clinical Excellence and is available on the NHS.  

    What is Mindfulness?

     “Mindfulness means paying attention in a particular way; on purpose, in the present moment and non-judgementally.”

    Jon Kabat-Zinn

    Within mindfulness practice, we are encouraged to focus on the present moment in a deliberate and mindful way, to become more aware of arising thoughts, feelings and sensations in the body. Being aware of our present experience in a non-judgmental and compassionate way helps us to acknowledge and accept these thoughts, feelings, and sensations so that we can assess our response before reacting impulsively. Therefore, the practice of mindfulness teaches the mind a new way of relating to thoughts and feelings, so we can choose how to respond to circumstances rather than react.

    Mindfulness is practiced by focusing on the body and breath and can also be practiced in everyday activities, like walking or eating. By focusing on the present experience of our body and breath, we teach ourselves to become aware of thoughts, feelings and bodily sensations, acknowledge them, and stay with them as they arise and pass.

    Mind full or Mindful?

    As adults we often have busy minds which tend to flitter from one thought to another- this is called the “butterfly brain” – our minds jump from one thought to another, making it difficult to maintain focus or concentration. We are normally too busy paying attention to our thoughts and engaging with them, that we neglect to pay attention to our present moment. While we are busy with our thoughts, we may also neglect to notice any arising emotions linked to these thoughts, or may even ignore how these thoughts and emotions may manifest in the body.

    In this busy world we live in, we often forget about our bodies, how delicate and precious they are. Psychological and physical illness can sometimes creep up on us because we have learned to ignore our bodies, in favour of the mind. The body sends us signals or flickers, like gentle biological taps on the shoulder, letting us know that something is out of balance. Often in this frantic world, we tend to ignore these flickers or see them as inconvenient irritations hoping that they don’t detract us from the things we need to do. However, these physical signs and symptoms are our bodies way to alert us to deeper imbalances and can often be the manifestation of the thoughts and emotions we experience throughout the day.

    Signs of Stress:  emotions, behaviour, feelings, and thoughts

    Stress is our bodies reaction to feeling under threat or attack. When we are stressed, panicked, or anxious, a part of the brain called the amygdala 3 is triggered – this is a primitive part of the brain which activates the flight, fight, freeze, flop or friend response. Frequent and recurring activation of this part of the brain floods our bodies with stress chemicals such as adrenaline and cortisol, leading to the symptoms in the diagram on the right. 

    Within the practice of mindfulness meditation, we can prevent stress, anxiety and long-term health issues, if we pay attention to how we hold emotions with the body by becoming more aware of the relationship between thoughts, feelings, emotions and the body. If we monitor our body and notice all its fluctuating propensities, then we can become connected from the body, and less entangled with our thoughts.

    The Neuroscience of Mindfulness: what does the scientific research say?

    MRI scans show that after an eight-week mindfulness course, the brain’s “flight or fight centre”, called the amygdala appears to shrink. As the amygdala shrinks, the pre-frontal cortex (associated with higher order brain functions such as awareness, concentration, and decision-making) becomes thicker.

    The connection between these 2 regions of the brain also changes, so the connection between the amygdala and the rest of the brain gets weaker, while the connections between areas associated with attention and concentration get stronger. There is also an increased thickness of the hippocampus which governs learning and memory.

    An area of the brain called the insula also thickens with mindfulness practice and becomes more strengthened. This part of the brain is integral to our sense of human connectedness as it helps to mediate empathy for ourselves and others.

    How do these structural changes of the brain benefit us in our everyday lives?

    The physical and psychological benefits of practicing mindfulness meditation are astounding. Mindfulness boosts the immune system, lowers blood pressure and reduces the risk of heart disease.

    Not only does mindfulness reduce stress and anxiety, it increases focus, performance, and memory.  There is an increased sense of calm, and a reduction in worrying, as we learn to stop ruminating about the past and future, and gain greater self-awareness. Empathy and understanding of others also increases, as we become more accepting of ourselves and others.

    Going forward with Mindfulness practice

    Mindfulness meditation is not an alternative to counselling or psychotherapy. It does not “solve” our difficulties but instead reveals an awareness of the underlying issues we may need to work on. It gives us the opportunity to choose how we respond to these underlying issues, and how we respond to the world.

    Mindfulness meditation encourages us to connect to parts of ourselves which we may not like or find too painful to connect with. However, only through true connection with these challenging parts of ourselves can there be real development and growth as individuals

    DAILY MINDFULNESS TIPS

    • Start the day with mindfulness – attention to a few breaths before getting out of bed
    • Notice your body while standing or walking
    • Bring awareness to listening or talking
    • Notice changes in your posture throughout the day
    • Bring awareness to eating
    • When you feel tired, frustrated, anxious, angry or any other powerful emotion, bring your attention to your breath
    • Remember to breathe
    • Maintain a daily mindfulness practice
    • Before you go to sleep, bring an awareness to your breath

    Other useful Blogs:

    Mindfulness as Self-Care

    References

    Baer, R.A., Carmody, J., Hunsinger, M. (2012) Weekly Change in Mindfulness and Perceived Stress in a Mindfulness-Based Stress Reduction Programme, Journal of Clinical Psychology, 68(7), 755-765.

    Krusche, A., Cyhlarova E., Williams J.M.G. (2013) Mindfulness Online: An Evaluation of The Feasibility of a Web-Based Mindfulness Course For, Stress, Anxiety and Depression, British Medical Journal, October 2013(3), BMJ Open

    Mark, J., et al (2014) Mindfulness-Based Cognitive Therapy for Preventing Relapse in Recurrent Depression: A Randomized Dismantling Trial, Journal of Consulting and Clinical Psychology

    Rycroft-Malone, J., et al (2014) Accessibility and Implementation in UK Services of and Effective Depression Relapse Intervention Programme – Mindfulness-Based Cognitive Therapy (MBCT): ASPIRE Study Protocol, Implementation Science

    Teasdale et al (2000) Prevention of Relapse/Recurrence in Major Depression by Mindfulness-Based Cognitive Therapy, Journal of Consulting and Clinical Psychology

    Williams, M., Kuyken, W (2012) Mindfulness-Based Cognitive Therapy: A Promising New Approach to Preventing Depressive Relapse, The British Journal of Psychiatry

     

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