Resources and Links

There are soooo many mindfulness resources out there, that it can be overwhelming. No, it actually is overwhelming. What we’ll do here is to try to curate resources into categories as best we can. Have something important to include here? Let us know!

MINDFULNESS-BASED THERAPEUTIC PROGRAMS

Mindfulness-Based Stress Reduction: Where Buddhism and Western Medicine meet: https://www.umassmed.edu

Jon Kabat-Zinn. For many, the name has become synonymous with modern mindfulness. As a physician who took a break from his work to study Buddhism in the ’70s, it was a decision that helped lead the beginning of the mindfulness movement in the United States. After training in Buddhism, he came back to his practice with the then-fairly radical idea that the benefits of Buddhist mindfulness could help his patients who were suffering from chronic illness. The result was the Mindfulness Based Stress Reduction (MBSR) program at the University of Massachusetts. Here’s the spotlight I did on JKZ a while back.

There are far too many videos of Jon Kabat-Zinn to pick just one, so here’s a YouTube listing: https://www.youtube.com/results?search_query=jon+kabat-zinn

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Mindfulness-Based Cognitive Therapy: Working with Mood Disorders, Depression, and Sadness http://www.mbct.com

Mindfulness-Based Cognitive Therapy (MBCT) is designed to help people who suffer repeated bouts of depression and chronic unhappiness. It combines the ideas of cognitive therapy with meditative practices and attitudes based on the cultivation of mindfulness. The heart of this work lies in becoming acquainted with the modes of mind that often characterize mood disorders while simultaneously learning to develop a new relationship to them. MBCT was developed by Zindel Segal, Mark Williams and John Teasdale, based on Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction program. This program is especially focused on those suffering from repeating depressive episodes.

Very good TEDx talk about the science behind the melding of cognitive therapy (well known for treating trauma and depression) and mindfulness-based stress reduction, pioneered by Jon Kabat-Zinn: https://www.youtube.com/watch?v=1A4w3W94ygA

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Dr. Mark Williams and Dr. Danny Penman. Authors of the highly regarded Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World. I own a copy of the audiobook, and it’s wonderful. Williams and Penman explain–in plain, simple English–the processes that keep us trapped in negative feedback loops and how you can use mindfulness to break free. They also offer several free guided meditations (associated with their mindfulness book), including:

  • Mindfulness Meditation of the Body and Breath. Sometimes referred to as autogenic meditation, focusing one’s mind on experiencing how your body actually feels, as well as the autonomic nervous function of breath (both sensations that we typically ignore on a daily basis) helps focus the mind.
  • The Befriending Meditation. self-compassion as well as  kindness towards others–an extremely important component of healing and reducing anxiety not only toward yourself, but toward others. This guided meditation focuses on the sense wonderment in self-compassion as well as  kindness towards others–an extremely important component of healing and reducing anxiety not only toward yourself, but toward others.
  • Sounds and Thoughts Meditation. This guided meditation focuses on the sense wonderment in hearing.Awareness of ambient sounds around you without judgment (or stories) associated with them; and accepting them as something newly experienced. Another deep, rich experiencing guided meditation.
  • Three-Minute Breathing Space. A “mini-meditation” that helps you reset and “come home” to your body. Body awareness, breathing awareness, and “the weather inside” are the core elements of this simple, but powerful little guided meditation.
  • Silent Meditation with Bell Intervals. For the more advanced meditator, silently experiencing and observing thoughts and dialogue and allowing them to come and go, arise and dissipate, with only your silence and the 5, 10, 15, 20, and 30 minute bell intervals to mark the time.

Podcast: The New Psychology of Depression. Comprehensive podcast from Williams and Penman. A series that addresses the definition of depression and how it is treated to cognitive therapies and how mindfulness can help. (~3 hours, in 6 segments). Summary: “We live in a world filled with material wealth, liver longer and healthier lives, and yet anxiety, stress, unhappiness, and depression have never been more common. What are the driving forces behind these interlinked global epidemics? Professor Mark Williams (Wellcome Trust Principal Research Fellow at Oxford University) and Dr. Danny Penman discuss the recent scientific advances that have radically altered our understanding of depression and related disorders.”

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USEFUL WEB SITES

Mindful.org

Mindful.org is an online resource (and paper magazine) that presents myriad resources and offerings for those who are trying to integrate mindfulness more fully into their lives. From the site: “Mindful is an initiative that celebrates being mindful in all aspects of daily living—through Mindful magazinemindful.org, and social media. To learn more about our efforts, the people behind Mindful, and our growing community, read an overview of Mindful.

rickhanson.net

Rick Hanson, Ph.D., is a neuropsychologist and New York Times best-selling author. His books include Hardwiring Happiness,Buddha’s BrainJust One Thing, and Mother Nurture. Founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom, and on the Advisory Board of theGreater Good Science Center at UC Berkeley, he’s been an invited speaker at Oxford, Stanford, and Harvard, and taught in meditation centers worldwide. He has several audio programs and his free Just One Thing newsletter has over 100,000 subscribers. We’ve written about Dr. Hanson’s work many times here at ancient brain, regarding Neuroplasticity, description of mindfulness, and when discussing the “good and bad amygdalae.

Mindful.org

Mindful.org is an online resource (and paper magazine) that presents myriad resources and offerings for those who are trying to integrate mindfulness more fully into their lives. From the site: Mindful is an initiative that celebrates being mindful in all aspects of daily living—through Mindful magazinemindful.org, and social media. To learn more about our efforts, the people behind Mindful, and our growing community, read an overview of Mindful.

PSYBLOG

Written and curated by Dr. Jeremy Dean, PsyBlog investigates all things “psychology.” Dean’s first degree was in law but after a career in the Internet industry he began studying psychology. He has now racked up three higher degrees in psychology, his latest being a doctorate from University College London

 

 

 

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