Mindfulness & Grief: Techniques for Posttraumatic Growth Heather Stang, MA ADEC 37 th Annual Conference Thursday, April 9, 2015 San Antonio, TX
5 Domains of Posttraumatic Growth • Personal Strength • New Possibilities • Relating to Others • Appreciation of Life • Spiritual Change Calhoun & Tedeschi (2006)
Is Mindfulness The New Black? Source: Google Trends c. 5 th Century BCE 1975 1990 2014 2015
Working Definition of Mindfulness English translation of the word sati (Pali), implying awareness, attention, remembering. “ The awareness that emerges through paying attention on purpose, in the present moment, and non- judgmentally to the unfolding of experience moment to moment.” Jon Kabat-Zinn (2003)
3 Fundamental Components of Mindfulness • Intention – clear reason for practice • Attention – direct observation of each moment • Attitude – open-hearted compassion Shapiro and Carlson (2009)
Coined By Michele McDonald
More Than Meditation… INFORMAL PRAYER MINDFUL EATING VISUALIZATION Mindfulness MINDFUL Meditation* MEDITATION THOUGHTS MANTRA COMMUNICATION INQUIRY WALKING *Mindfulness is always an option in this realm!
The 6 Doors of the Senses • Sight • Smell • Taste • Sound • Touch (Sensation) • Thought
3 Feeling Tones • Pleasant • Unpleasant • Neutral Mindfulness allows us to experience all three feeling tones simultaneously …
The Negativity Bias • Our brain detects negative information more rapidly than positive information (Yang et. al. 2007) We spend a lot of time running from kittens disguised as tigers. This wears down our immune system much like an engine 20,000 miles overdue for its oil change.
The practice is not to get rid of our afflictions, our unwholesome mental formations. The more we try to repress them, the more they will grow. We have to accept them and touch them with the light of mindfulness. This touching will bring about their transformation. Thich Nhat Hanh (2006)
3 Ways to Transform Suffering “Sow new seeds and nourish existing seeds of peace, 1. joy and happiness.” “Recognize the seeds of suffering when they arise.” 2. “Deliberately invite [afflictions] into our mind 3. consciousness…. Sit down and talk with them like old friends.” Thich Nhat Hanh (2006)
Manifestations of Grief • Physical • Feelings • Thoughts or cognitions • Behaviors • Social difficulties • Spiritual searching Corr & Corr (2012)
Mindfulness Can Reduce Suffering • Improve physical heath & increase self-efficacy • Cultivate compassion & forgiveness for ones self & others • Change self-defeating physical and mental habits • Offer skillful means to cope with the dual process of grief • Give insight into their natural wisdom & resilience • Continue the legacy of their loved one
“ Mindfulness is called a ‘practice’ because it doesn’t have to be perfect. Isn’t that a relief ?” Stang (2014)
Skillful Means • Labeling (Interrupts the limbic brain and activates pre- frontal cortex) • “This Too” • Counting Breath • Open Eyes, Stand Up • Objectify Your Thoughts • Widen Awareness • Notice Spaciousness
Yoga & Mindful Movement • Releases Tension • Present Moment Awareness • Body As Metaphor • Does Not Have To Look Like The Cover of Yoga Journal! “The most important thing is to stay safe. Remember the goal is not to achieve perfection, but to achieve awareness.” Stang (2014)
Ten Mindful Movements https://www.youtube.com/watch?v=FCUyf-IPP0Q
Compassion & Lovingkindess “ The difference between misery and happiness depends on what we do with our attention.” Salzberg (2004) “Each time you meet an old emotional pattern with presence, your awakening to truth can deepen. There’s less identification with the self in the story and more ability to rest in the awareness that is witnessing what’s happening. You become more able to abide in compassion, to remember and trust your true home. Rather than cycling repetitively through old conditioning, you are actually spiraling toward freedom .” Brach (2013)
6 Directions of Metta • Yourself • Teacher or Spiritual Leader (or Pet) • Friend or Family Member • Neutral Person • Difficult Person • All Sentient Beings
May you be happy, as I wish to be happy. May you know peace, as I wish to know peace. May you be free from suffering, as I wish to be free from suffering.
Case Study
Online Resources Guided Mindfulness & Grief Meditations & Yoga • http://soundcloud.com/heatherstang/ • https://www.youtube.com/channel/UCQkZc5AdgVnuprFvetb0EHw How To Structure An 8 Week Group • https://www.youtube.com/watch?v=BDBJGtrGc_s This Slide Set & Reference List • http://mindfulnessandgrief.com/adec2015 password: thanatology
References • Brach, T. (2013). True refuge: Finding peace and freedom in your own awakened heart. Bantam. • Calhoun, L. G., & Tedeschi, R. G. (Eds.). (2014). Handbook of posttraumatic growth: Research and practice . Routledge. • Cacciatore, J., & Flint, M. (2012). ATTEND: Toward a mindfulness-based bereavement care model. Death Studies , 36(1),61-82. • Hanh, Thich Nhat. (2006). Understanding our mind. Parallax Press, Berkeley. • Hanson, R. (2009). Buddha’s Brain. New Harbinger, Oakland. • Kabat-Zinn, J., Wheeler, E., Light, T., Skillings, A., Scharf, M. J., Cropley, T. G., ... & Bernhard, J. D. (1998). Influence of a mindfulness meditation-based stress reduction intervention on rates of skin clearing in patients with moderate to severe psoriasis undergoing photo therapy (UVB) and photochemotherapy (PUVA). Psychosomatic medicine , 60 (5), 625-632. • Kabat‐Zinn, J. (2003). Mindfulness‐based interventions in context: past, present, and future. Clinical psychology: Science and practice , 10 (2), 144-156. • Kornfield, J. (2011). A lamp in the darkness: illuminating the path through difficult times. Boulder, CO: Sounds True.
References • Kumar, S. M. (2005). Grieving mindfully: A compassionate and spiritual guide to coping with loss . Oakland, CA: New Harbinger Publications. • Neimeyer, R.A. & Young-Eisendrath, P. (2014). Assessing a Buddhist treatment for bereavement and loss: The mustard seed project. Death studies, 0 : 1 – 11, 2015. • Salzberg, S. (2004). Lovingkindness: The revolutionary art of happiness . Shambhala Publications. • Sausys, A. (2014). Yoga for grief relief: Simple practices for transforming your grieving mind & body. Oakland, CA: New Harbinger. • Shapiro, S. L., & Carlson, L. E. (2009). The art and science of mindfulness: Integrating mindfulness into psychology and the helping professions . American Psychological Association. • Stang, H. (2014). Mindfulness & grief: With guided meditations to calm your mind & restore your spirit. CICO Books: London. • Teasdale, J. D., Segal, Z. V., Williams, J. M. G., Ridgeway, V. A., Soulsby, J. M., & Lau, M. A. (2000). Prevention of relapse/recurrence in major depression by mindfulness-based cognitive therapy. Journal of consulting and clinical psychology , 68 (4), 615. • Yang, E., Zald, D. H., & Blake, R. (2007). Fearful expressions gain preferential access to awareness during continuous flash suppression. Emotion , 7 (4), 882.
Contact Info Mindfulness & Grief mindfulnessandgrief.com Mindfulness & Living heatherstang.com Frederick Meditation Center frederickmeditation.com Social • Soundcloud: http://soundcloud.com/heatherstang/ • @heatherstangma on Twitter • https://plus.google.com/+HeatherStangMA/ • Linkedin: http://linkedin.com/in/heatherstang 240-397-8080 | heatherstangma@gmail.com
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