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Meditation Makes you Happier and Nicer!
ABC News Reports on Neuroscience Research
Sharon Salzberg said her mind might be very different if it weren't for meditation, and new neurologic research suggests that she might be right. Troubled by a traumatic, stressful childhood, Salzberg traveled to India as a college student and discovered meditation. Not only did it help her deal with her painful past, Salzberg said, but the practice helped change the way her mind worked. "I hadn't really looked within," said Salzberg, a co-founder of the Insight Meditation Society and author of seven books on meditation. "I felt much more presence, rather than being distracted. It felt like the whole world opened up for me." Read more and watch fascinating videos from this story . . .
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What is "Practice" & Why Should I have One?
An essential element of long-term sustainable change
"Practice" has been defined as long-term, regular, disciplined activities which, above and beyond any specific external rewards, are of value in and of themselves. Of course, transformation of one's life for the better is often a benefit of "practice." Yoga, meditation, Tai Chi, a fitness program, life-long learning, a spiritual practice, any of these methods, and preferably a combination of two or more, can and should be a long-term part of your life. Whatever you choose, if you're committed to being the best you can be, just do it! In fact, to propel yourself in a healthy direction in the domains of body, mind, and spirit, build your life around your practice. It's that important! Leading minds in the field of human potential agree on the transformative power of long-term practice. In The Life We are Given (1995), Leonard and Murphy write "Any long-term change requires long-term practice, whether that change has to do with learning to play the violin or learning to be a more open, loving person." In Integral Life Practice (2008), Wilber, Patten, and Leonard, et. al. provide a number of reasons for engaging in your "life" practice: Read more . . .
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Mindfulness-Based Stress Reduction
Spring Cycle Begins Week of March 19th
Enrollment is now open for the Spring cycle of Mindfulness-Based Stress Reduction (MBSR). Classes begin in March. Enrollment is limited to 12. Here's the full class schedule. Enroll online in the Monday evening class (6-8:30 pm) starting March 19th, or the Tuesday morning class (9:30 - noon) starting March 20th. Visit the website or call (239) 390-1113 for more information. Click Results to read reports of past MBSR graduates.Register for a Free MBSR Talk by clicking below: "The name of the game is taking care of yourself,
because you're going to live long enough to wish you had." Grace Mirabella
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What do you wish you had more time for?
Art, Reading, Music, Sleep?
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Mary Oliver's Visit Canceled
World Renowned Poet evokes Mindfulness & Natural World
Students of Mindfulness-Based Stress Reduction will recognize the poetry of Mary Oliver. Her work illustrates mindfulness, connection, self-reflection, and the poignancy and richness of the examined life. Mary Oliver's work is reminiscent of Ralph Waldo Emerson, Walt Whitman, and Henry David Thoreau. Some of you may have planned to attend Ms. Oliver's scheduled appearance this week as part of FGCU's Center for Environmental and Sustainability Education's Distinguished Lecture Series. Sadly Ms. Oliver has recently been diagnosed with a serious illness and is unable to be present. Read more.
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 Mindfulness: A Foundation for Transformation
"Breakdown" can signal the emergence of something new
More and more people want to know about mindfulness as the scientific evidence for its benefits grows stronger. Mindfulness is a process of bringing attention to moment-by-moment experience. It's a combination of "the self-regulation of attention with an attitude of curiosity, openness, and acceptance toward one's experiences." Through a regular mindfulness meditation practice, the mind gradually becomes quiet and shifts away from the thinking process into a state of restful awareness. Over time you can begin to shift from "automatic pilot" to present moment awareness during whatever you may be doing or experiencing. Mindfulness during your daily activities leads to an expanded perspective and understanding of oneself. As you practice, you'll begin to observe . . . Read more
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Connection Heals
MBSR Graduates practice together
The great sage Krishnamurti said "relationship is the mirror in which to see ourselves as we actually are." In The Healing Connection (1997), authors Jean Miller, MD and Irene Stiver, Ph.D. published their model of healthy psychological development. In this model connection is the core of growth and development for all people. We heal our individual difficulties in connection with others. Connection even prolongs our lives! If you're an MBSR graduate you have an open invitation to connection, enrichment, and ongoing support for your mindfulness practice. The general format of the 90 minute Graduates Class, which meets two Thursdays per month, is 1/3 gentle yoga, 1/3 guided sitting meditation, and 1/3 discussion. The fee is $20 per class, and advance registration is required.
Would you like to participate in WEDNESDAY EVENING Graduates Class?
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Mindfulness and Cancer
Practice benefits
those with cancer and their partners
Anyone coping with a cancer diagnosis and treatment, has first hand familiarity with stress: anxiety, insomnia, fatigue, depression, and fear of recurrence, are just a few of the ways that stress may emerge. In fact, people with cancer may be facing the most stressful time of their lives. A number of important studies demonstrate that people with cancer (and their partners) who participate in an 8-week Mindfulness-Based Stress Reduction (MBSR) program enjoy significant benefits. Participants in MBSR learn ancient practices of simple mindfulness meditation and gentle yoga - life practices which modern science is now showing to be powerfully beneficial for . . . Read more . . . . |
Mindfulness Practice Inspires Creativity
MBSR student shares the fruits of her new practice
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Theresa Girard is a current student of Integrative Mindfulness and an accomplished artist. She's found her new mindfulness practice to be an inspirational influence on her work. "I began painting this series as I learned and grew in the practice of mindfulness. This is a new direction for my work. Thanks Madeline." To see more of Theresa's work click on any of these images.
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Week 6 "Abundance" 30 X 48
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Get More From Integrative Mindfulness!
Click the "Like" button & receive great content
Connection heals. That's why it's so important to stay connected to Integrative Mindfulness, your local source for information on mindfulness and how it can benefit every aspect of your life. From your physical and mental well-being, to your interconnection among Southwest Floridians interested in the benefits of mindfulness as a way of life. Get the latest research, articles, book reviews, events, speakers, workshops, webinars, guided meditations, and a host of other content you'll enjoy!
This is an excellent way for us like-minded life-long learners and students of mindfulness to communicate and maintain relationships, especially you snowbirds who'll be heading home come Spring. Simply click on the "Like us on Facebook" image at the bottom of this article. If you're not yet a member of Facebook, you'll be prompted to create a free Facebook account. Learn how. With your Facebook account you can visit the Integrative Mindfulness Facebook Page where you can click the "Like" button at the top. That's it! You'll start receiving all the great content posted by Integrative Mindfulness on your own Facebook Page, so check it regularly!
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Be an Mindfulness Ambassador
Local Non-Profit Seeks to Build Board
Hearts' Path to Mindful Living, Inc. is a Southwest Florida non-profit organization with the mission of promoting mindfulness in our community, and making mindfulness training available to all. I have served on the Hearts' Path Board of Directors for the past year. I've found it rewarding to serve the community by promoting Mindfulness as a path for living, healing, and wellness. Last year, Hearts' Path organized the first ever "Living MindFULLY" week in SW Florida, hosting an award winning author to speak on Mindful Gardening, and holding a Peace Walk and Festival. If you would like to take your mindfulness practice out into the world in a way that will surely benefit others, consider serving as a member of the organization's volunteer board of directors. Board members meet periodically to plan for community events and to strategize collectively on the best methods for communicating the message of mindfulness as a way of life. For more information and to volunteer, call Mary Robinson at (239) 277-0646, or click here to e-mail Mary.
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What is "Practice" and Why Should I Have One? (cont.)
- Embracing and working with crisis, pain, or suffering
- Becoming a better person - on all levels, in all areas
- Living with integrity and excellence
- Getting over yourself
- Waking up!
- As a way to understand everything or make sense of it all
- Living according to your highest ideals
- Becoming more fully alive and creative
- Finding and/or living your deepest purpose
- Loving and caring for others more fully
- Making your highest contribution
- Communing with life, the univerise, and Spirit
- Participating in the evolution of consciousness
- Because you're in love with the Mystery (or God)
- No specific reason - it's just what you're drawn to do.
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Mindfulness-Based Stress Reduction
Spring Cycle 2012 Class Schedule
Evening Class (Click here to enroll now)
Mon. 6-8:30 PM
Class 1: Mar. 19
Class 2: Mar. 26
Class 3: Apr. 2
Class 4: Apr. 9
Class 5: Apr. 16
Class 6: Apr. 23
RETREAT: Sun. Apr. 29 (10AM - 4PM)
Morning Class (Click here to enroll now)
Tues. 9:30 AM - Noon
Class 1: Mar. 20
Class 2: Mar. 27
Class 3: Apr. 3
Class 4: Apr. 10
Class 5: Apr. 17
Class 6: Apr. 24
RETREAT: Sun. Apr. 29 (10:00 AM - 4PM)
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Graduates Class Schedule
10 am - noon
February 23 NO CLASS, Rescheduled to March 1
March 1 (rescheduled class)
March 8
March 22
April 12
April 26
May 10
May 24
June 7 NO CLASS, Rescheduled to June 14
June 14 (rescheduled class)
June 28
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Mindfulness and Cancer (cont.)
improving quality of life, and mental, physical, and emotional well-being. Prostate Cancer: A 2001 study at the University of California-San Diego involving 10 men with prostate cancer investigated whether participation in an MBSR program, combined with a plant-based diet, could reduce the level of Prostate Specific Antigen (PSA), or slow its rate of increase. The researchers found that the rate of PSA increase decreased in 8 of 10 men, while 3 had a decrease in absolute PSA. They concluded that "a plant-based diet delivered in the context of MBSR decreases the rate of PSA increase and may slow the rate of tumor progression in cases of biochemically recurrent prostate cancer." Breast Cancer: Breast cancer survivors often suffer from high levels of psychological stress, anxiety, depression, fear of recurrence, and physical symptoms including pain, fatigue, and sleep disturbances, and impaired quality of life. Sometimes a patient can feel lost and alone after treatment. In a 2005 study conducted at the University of South Florida College of Nursing, 84 women who had completed breast cancer treatment within the prior 18 months were randomly assigned to either an MBSR program or usual care. The study found that the women completing MBSR had "significantly lower" levels of depression, anxiety, and fear of recurrence, and higher energy and physical functioning than the women who received usual care. The researchers concluded that MBSR offered breast cancer patients "significant improvements in psychological status and quality of life compared with usual care." A 2010 study at McGill University in Montreal, Canada, involving 59 breast cancer patients following treatment had similar results. In the Canadian study participants reported significant reductions in stress, depression, and medical symptoms , and significant improvements in mindfulness, coping with illness, and sense of coherence. The researchers concluded that mindfulness training "is beneficial for women after their treatment for breast cancer." Cancer Patients and Their Partners: In a 2010 study at the Tom Baker Cancer Centre in Calgary, Alberta, Canada, which was the first to study the effect of MBSR on both patients and their partners, researchers noted that MBSR programs "have demonstrated clinical benefit for a variety of chronic illnesses, including cancer." They studied the effects on 21 couples that participated in an 8-week MBSR program. They found "significant reductions" for both patients and partners in mood disturbance, symptoms of stress (including muscle tension, neurological, and upper respiratory symptoms) and "significant increases in mindfulness" in both groups after program participation. This study concluded that "the MBSR program was helpful for improving psychological functioning and mindfulness for both members of the couple." References Saxe, G.A., Hebert, J.R., Carmody, J.F, Kabat-Zinn, J. et. al. Can Diet in Conjunction with Stress Reduction Affect the Rate of Increase in Prostate Specific Antigen after Biochemical Recurrence of Prostate Cancer? The Journal of Urology. 2001 Dec; 166 (6): 2202-7. Lengacher, C.A., Johnson-Mallard, V., Post-White, J. Moscoso, M.A., et. al. Randomized Controlled Trial of Mindfulness-Based Stress Reduction (MBSR) for Survivors of Breast Cancer. Psychooncology. 2009 Dec ; 18(12): 1261-782. Matousek, R.H., Dobkin, P.L. Weathering Storms: A Cohort Study of How Participation in a Mindfulness-Based Stress Reduction Program Benefits Women After Breast Cancer Treatment. Current Oncology. 2010 Aug; 17(4): 62-70. Birnie, K., Garland, S.N., Carlson, L.E. Psychological Benefits for Cancer Patients and Their Partners Participating in Mindfulness-Based Stress Reduction (MBSR). Psychooncology. 2010 Sep; 19(9): 1004-9. Return to Article |
Mindfulness: A Foundation for Transformation (cont.)
As you practice, you'll begin to observe thoughts and feelings with the same quality you observe any sensory experience, without habitually reacting to them, as many of us do. As we know, most of us spend our lives not present and habitually reactive! This is important because the mind tends to take on the qualities of the things we (habitually) pay attention to. One of my teachers describes this phenomenon by saying, "we are always practicing something," and "whatever we practice we get good at." For example, if we habitually rehash things that make us angry, we unconsciously get very good at being angry and unhappy. If we unconsciously pay attention and react to worrisome thoughts, we become very, very good worriers. However, if we intentionally cultivate the quality of patience (as we do toward the fluctuating nature of our own mind in mindfulness practice) we get good at being patient with ourselves and others. If we practice cultivating qualities of non-judgment and kindness (especially toward ourselves) we become kind and less judgmental. By learning and practicing being "present" in the "moment" (rather than on "automatic pilot") we can wisely influence what unfolds in this moment, and the next, and thus the rest of our lives. This is a foundation for transformation and the development of our human potential.
In past articles I've highlighted some of the numerous health and quality of life benefits associated with having a personal mindfulness practice: less stress, reduced anxiety, improved sleep, benefits for people with high blood pressure, chronic pain, diabetes, fibromyalgia, prostate cancer, breast cancer, and depression. But mindfulness doesn't stop there. Regular practice can also propel the practitioner on a journey of personal growth and transformation.
In my work with people who come to study mindfulness to reduce stress, as well as in my own life, I've seen how a difficult life situation, even what some might call a physical or emotional "breakdown", typically signals a transformation - the emergence of something new. For example, several years ago my own cancer, insomnia, unhealthy weight loss, chronic pain, anxiety and depression signaled the serious need for change in my life. There were things I needed to pay attention to, feel, and release to make room for the new me that was emerging. It was only through a regular meditation practice that I came to understand the underlying origins of my physical and emotional stress. It was a time for undeniable truth with myself. This was a difficult but healing process.
By practicing being open to my inner turmoil with compassion, without judging it as good or bad, but simply the truth that was emerging through me at the time, and allowing that pain to be fully felt, I discovered I already had everything I needed - inside - to face the scary monster within. The anxiety, depression, insomnia, and chronic pain were telling me to look within and to pay attention. The emotions at the root of these symptoms were demanding to be known and felt. Only then did these symptoms and emotions stop running my life. In their place came spaciousness and the possibility for something new to enter. This is transformation and it's available to you too! Mindfulness-Based Stress Reduction (MBSR) is a course in which you'll learn how to practice mindfulness skills and make them a natural part of your life. You'll begin to respond rather than react to the difficulties of life. This new way of being opens you to the possibility of transformation.
I look forward to meeting you and practicing mindfulness together!
Meditation Practices for Health: State of the Research, AHRQ publication No. 07-E010, June, 2007 prepared by the University of Alberta Evidence-Based Practice Center for the U.S. Department of Health and Human Services.
Meditation: The Royal Road to the Transpersonal, Roger Walsh, MD, PhD and Frances Vaughan, PhD, eds. in Paths Beyond Ego: The Transpersonal Vision, Penguin, 1993 pp. 47-55.
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