Mindfulness: Taste the Raisin

| No Comments | No TrackBacks
Jon Kabat-Zinn, Ph.D. developed Mindfulness-Based Stress Reduction in the late 1970's. Since then, many hospitals have started offering MBSR programs to help treat chronic diseases and disorders. As a program, it consists of eight weekly sessions that emphasize mindfulness meditation, but mindfulness can be practiced at home as well.

In short, mindfulness is moment-to-moment awareness. In order to be mindful, one must be mentally present for their physical experiences. Often times, people are thinking about where they are going next, whether it is to class, work, or to the bathroom. Instead of being mentally present with our current experiences, we tend to be thinking about our future expectations, or sometimes past experiences. What would it be like to be mindful of our experiences? How can we do it?

One of the most famous mindfulness exercises is the raisin exercise, in which participants are asked to really experience eating a raisin. An example of the instructions can be found here. Try it out and reflect on your experience.

But what about the actual effectiveness of MBSR? Does it work? A recent study (Carmody & Baer, 2008) looked at the effects of MBSR on adults in an 8-week MBSR course. From pre to post-MBSR treatments, anxiety symptoms, as well as phobic anxiety and paranoia, decreased significantly.

If you're looking to decrease your anxiety symptoms, here are some resources on Mindfulness that may help:

Mindfulness and MBSR:
http://www.mindfulness.com/
http://www.mindfullivingprograms.com/index.php
Mindfulness Exercises:
http://www.dbtselfhelp.com/html/mindfulness_exercises.html
http://www.dayonepublishing.com/VMC/Exercises/Exercises.html

Reference:
Carmody, J. & Baer, R.A. (2008). Relationships between mindfulness practice and levels of mindfulness, medical and psychological symptoms and well-being in a mindfulness-based stress reduction program. Journal of Behavioral Medicine, 31, 23-33.

No TrackBacks

TrackBack URL: https://blogs.psu.edu/mt4/mt-tb.cgi/30042

Leave a comment

About this Entry

This page contains a single entry by NATASHA R VOLKERS published on November 11, 2008 11:52 AM.

Yoga: spandex is optional, but breathing is mandatory was the previous entry in this blog.

Relaxation Training: because it isn't easy is the next entry in this blog.

Find recent content on the main index or look in the archives to find all content.

Categories

Pages

Subscribe

Powered by Movable Type 4.21-en