Inner Inmate Mindfulness and Wisdumb
Mindfulness - using the mind to change the brain to change the person for the benefit of self & others - is not just an act of Compassion, Sanity & Wisdom, but of Wholeness, engaging the left brain and right brain ~ Mindfulness, a real know-brainer!
What is MINDFULNESS?
Mindfulness is being fully present in the present moment, acknowledging our thoughts, feelings, physical sensations, and environment nonjudgmentally. This concept, which promotes acceptance and attentiveness, can be embraced by individuals of all backgrounds, religions, ethnicities, economic statuses, or education levels. Jon Kabat-Zinn, a pioneer in mindfulness and developer of MBSR, describes it as "the awareness that arises by paying attention in a specific way - on purpose, in the present moment, and nonjudgmentally."
Mindfulness is being fully present in the present moment, acknowledging our thoughts, feelings, physical sensations, and environment nonjudgmentally. This concept, which promotes acceptance and attentiveness, can be embraced by individuals of all backgrounds, religions, ethnicities, economic statuses, or education levels. Jon Kabat-Zinn, a pioneer in mindfulness and developer of MBSR, describes it as "the awareness that arises by paying attention in a specific way - on purpose, in the present moment, and nonjudgmentally."
What is Mindfulness Based Stress Reduction (MBSR)? MBSR, or Mindfulness-Based Stress Reduction, is a structured program that uses meditation, yoga, and inquiry as a means for individuals to approach life's stresses in a new light. Initially designed for patients enduring chronic pain or rigorous treatments for serious diseases, it has since become a valuable tool for hundreds of thousands of individuals coping with everyday stress or significant life changes. Decades of research indicate that MBSR participants often report improved coping mechanisms for stress, increased relaxation, reductions in physical and psychological symptoms, lessened pain, and an enhanced zest for life. Today, MBSR programs are widely implemented in healthcare settings worldwide, offering benefits to a broad range of individuals - from those battling chronic mental and physical illnesses to those seeking to improve resilience, compassion, and productivity. The MBSR course is open to anyone interested in enhancing their health, well-being, and overall wholeness.
During an MBSR course, participants meet for 2.5 hours across 8 weeks, typically during evenings or weekends, and includes an "All Day Session" between the sixth and seventh classes. The course provides necessary resources such as mats, cushions, chairs, meditation recordings, a course manual, and more. Participants are guided through various practices, including seated meditation, body awareness meditation, and moving meditation (gentle yoga-stretching, walking). They learn to be mindful of their surroundings, achieve balance, and discover peace of mind. By recognizing their inner wisdom, participants can develop a mindful attitude, allowing them to accept situations in a calm, curious, and non-judgmental manner.
Dr. Gus Castellanos, an experienced Mindfulness and MBSR teacher and researcher, has been offering MBSR and other mindfulness based programs across South Florida since 2009 and virtually since 2020, empowering thousands of participants with these life-enhancing techniques.
- Skills people can learn in MBSR courses:
- Practical coping skills to improve your ability to handle stressful situations
- Methods for being physically and mentally relaxed and at ease
- Gentle full-body conditioning exercises to strengthen your body and release muscular tension
- To become increasingly aware of the interplay of mind and body in health and illness
- To face change and difficult times in your life with greater ease
A sample of research supported benefits of MBSR & mindfulness based programs:
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Some of the brain changes from practicing mindfulness:
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Myths about MeditationHaving an empty mind: Contrary to this popular belief, when you start meditating, you may find your mind to be more active than usual. Meditation is not about emptying the mind, but rather about becoming an observer of the mind's activity.Sitting in lotus position: There's no need to sit in the traditional lotus position to meditate. You can meditate while sitting comfortably on a chair, couch, or cushion. However, avoid lying down to avoid falling asleep.Meditating for long periods: You don't need to meditate for an hour a day to reap the benefits. Small doses, even a few minutes a day, can make a difference. There's a wealth of research supporting the efficacy of short, regular meditation practices.Chanting in a foreign language: Chanting or using mantras can be part of certain meditation practices, but they're not a requirement. You can meditate in silence or with guidance in your preferred language.Being religious: While meditation has roots in religious practices, modern mindfulness meditation is not tied to any particular religion. It is a secular practice focusing on awareness and mindfulness.Being weird: Meditation is now practiced by a wide range of individuals, from US congressmen to NFL football players to members of the US Marine Corps. With its increasing popularity and numerous proven benefits, it's become a mainstream activity.Wearing special clothing or robes: There's no specific attire required for meditation. The key is to wear something comfortable that won't distract you during your practice.
Common Objections to Meditation and Their Responses: "I can’t clear my mind" - That's okay. During meditation, it's normal to experience a flurry of thoughts and emotions. The aim of meditation isn't to clear the mind but rather to observe the thoughts without judgment. Pay attention to how you feel after the practice and during the rest of the day."I can’t sit still" - That's perfectly fine. You're not required to stay perfectly still during meditation. Find a comfortable position and adjust as necessary. Meditation should not be a struggle - it's about letting go and relaxing."I get anxious" - Feeling anxiety or discomfort when starting meditation is normal as you're giving space to your buried thoughts and emotions to surface. Consider implementing calming activities before your meditation practice, like deep breathing exercises, yoga, or physical exercise."I hate sitting still" - That's okay, there are various forms of meditation. Active or movement-based practices, such as walking meditation, yoga, or tai chi might be more suitable for you. The key is to find some time to just "be" without constantly "doing"."I tried and I hated it" - There are many different types of meditation, and not every type is for everyone. Explore different techniques like mindfulness, transcendental, mantra, Vipassana, loving-kindness meditation, etc., and find the one that fits you best."I don’t have time" - The beauty of meditation is that it can be as short or as long as you'd like. Even a few minutes each day can make a big difference. It's about prioritizing and making the time.
The potential risks and adverse effects of mindfulness meditation
** Mindfulness is NOT a panacea or cure-all ** it is Not for everything, Not for everyone & Not the only thing for a particular issue, symptom or disease.
- Potential Risks and Adverse Effects of Mindfulness Meditation.
- While mindfulness meditation, particularly in Mindfulness-Based Stress Reduction (MBSR) programs, has been linked to numerous benefits, it's crucial to acknowledge potential challenges and risks. These tend to be infrequent and can be categorized into four main groups:
- Physical Risks - Mindfulness-based programs often incorporate elements of yoga and other movement-based practices. Although these exercises are typically gentle, it's vital to take caution if any pose or movement induces discomfort or pain. Participants are encouraged to prioritize self-care and modify or skip any exercise that causes discomfort.
- Emotional Risks - During mindfulness practice, it's not uncommon for negative or uncomfortable emotions to surface or intensify. Therefore, it's important to screen potential participants for a history of trauma, abuse, significant recent losses or major life changes, substance use disorders, untreated psychosis, acute depression, suicidality, PTSD, and social anxiety.
- Time Commitment - For many, finding time to integrate daily mindfulness practices can be challenging. However, many participants find that dedicating time to these practices enhances their overall sense of calm and spaciousness in their daily lives.
- Social Impact - Seeking support from family, friends, and co-workers to attend weekly classes and carve out personal time for daily practices can be difficult. This request could strain relationships or cause resentment. However, as participants deepen their mindfulness practice, they often find their relationships transforming. New positive behavioral patterns may evolve with enhanced attention and the cultivation of empathy and compassion.
- While these potential risks and challenges exist, mindfulness meditation remains a powerful tool for stress reduction and overall well-being when practiced appropriately and mindfully.
A study published in PLOS One, available for free LINK HERE attempts to list & quantify, and discusses the adverse effects in meditators. The varieties of contemplative experience: A mixed-methods study of meditation-related challenges in Western Buddhists. Lindahl, Fisher, Cooper, Rosen, & Britton. PLOS One May 24, 2017From the article:
Finally, it is important to specify what claims can and cannot be made based upon the causality assessment results of this study. First, the results do reduce the likelihood that all of the experiences reported were entirely unrelated to meditation, or only reflect a pre-existing condition that happened to co-occur with meditation practice. Similarly, the results also challenge other common causal attributions, such as the assumption that meditation-related difficulties only happen to individuals with a pre-existing condition (psychiatric or trauma history), who are on long or intensive retreats, who are poorly supervised, who are practicing incorrectly, or who have inadequate preparation. However, this is not to say that these and other factors do not play a role. Indeed, both experts and practitioners identified various ªinfluencing factorsº that they thought impacted the likelihood of meditation-related challenges, their duration, and their associated degree of distress and impairment. These data are most suggestive of an interaction- based model where meditation practicesÐon their ownÐmay produce challenging effects, but the specific type of effect, as well as its likelihood, duration, and associated distress and impairment, is influenced by a number of additional factors.
This table is from that article:
Other potential adverse issues that might occur:
- Meditation can make you more emotional. Meditation can also release suppressed emotions, participants may or may not want to address these; or are should not address these without professional help.
- It is possible to develop the habit of repressing thoughts and emotions from meditating if you push unpleasant thoughts and emotions away in order to maintain concentration. Meditation can cause changes that can interfere with career and relationships; usually temporary but sometimes long lasting especially after long time practicing.
- Meditation can change one’s world-view which can be disconcerting and leaving one facing a completely new reality that is unfamiliar.
- Long sessions of meditation can cause temporary forgetfulness. This is a natural consequence of calming the mind. When the effects of meditation wear off, normal memory function will return.
- Longer sitting meditations can cause pains and injuries to the joints of the leg and spine.
- After meditating regularly, some people report having psychic experiences such as improved intuition, synchronicities, and seeing spirits. These can be quite positive, but at times can be disturbing.
- Some people might find some forms of meditation to be "addicting," rarely to the point of ignoring one’s responsibilities.