Lesson 1 - Module B (Overview)
Introduction to Mindfulness (Module B)
Welcome to Module B of this course. In this module, important information about mindfulness tools, philosophies, and benefits will be provided to the learner. Mindfulness was included as a component in this course due to the evidence-based research that has emerged supporting its efficacy in helping individuals with managing chronic health conditions as well as day-to-day wellness with healthy living.
This module is an exciting and core component of this course for those of you who are struggling with a health condition, providing care for a loved one, or simply want to enhance your day-to-day wellness,
Content from this module of the course was largely based on the book titled
The Mindful Way Workbook: An 8-Week Program to Free Yourself From Depression and Emotional Distress (Teasdale, Williams, & Segal, 2014). The core of each lesson includes an overview of how to apply mindfulness in everyday life, the challenges involved in practicing mindfulness, and a diverse array of guided mindfulness exercises. In order to see how mindfulness practices can be specifically adjusted to meet the needs of someone with a chronic condition, additional research-based information and suggestions will be offered at the bottom of each lesson in Module B of this course. This segment of each lesson will specifically relate to mindfulness practices for attention-deficit hyperactivity disorder (ADHD). ADHD was chosen as the focus for this lesson segment given that this is a common chronic condition that has a strong literature base from mindfulness research that has been conducted around the world (Mitchell, Zylowska, & Kollins, 2015). It is also a multi-faceted disorder that impacts numerous areas of life which may be improved by practicing mindfulness.
Scientists have been researching specific ways to adapt popular mindfulness practices to the unique needs of people with managing health challenges such as pain, emotional challenges such as depression, anxiety, and emotional distress, as well as cognitive challenges such as mild cognitive impairment and ADHD. Incredible benefits have been evidenced and nuanced practices have been developed. This segment of the lesson will also include applications for caregivers.
An example of additional information on mindfulness as applied to ADHD, consider purchasing Lydia Zylowska’s well-respected book titled, The Mindfulness Prescription for Adult ADHD: An 8-Step Program for Strengthening Attention, Managing Emotions, and Achieving Your Goals. It offers a more expanded framework for conceptualizing how to live well with ADHD by incorporating mindfulness into your everyday life. Given the research that is emerging on this topic, PowerPoint presentations are also provided to supplement information from the other lesson segments.
You are encouraged to participate in brief mindfulness exercises. You will gain the most benefits from this course if you identify a time that could possibly become a 'healthy routine' for practicing mindfulness throughout the week.
What is Integrative Medicine?
An approach to medical care that recognizes the benefit of combining conventional (standard) therapies (such as drugs and surgery) with complementary therapies (such as acupuncture and yoga) that have been shown to be safe and effective. Source
Click What Is Integrative Medicine? With Dr. Christopher Suhar | San Diego Scripps Health
What is Mindfulness?
Click Mindfulness-Based Stress Reduction (MBSR) - Slide Share
Or https://www.slideshare.net/smgnj/mindfulness-based-stress-reduction-24395578
For more information, click Mindfulness and Stress Reduction - Slide Share
Or https://www.slideshare.net/yvonne99/mindfulness-based-stress-reduction?next_slideshow=1
Definition of Mindfulness, overview
Introduces the idea of pain vs. suffering
Some basic principles of Buddhism that are relevant
Reaction vs. Response
Application: RAIN Mindfulness Practice
Recognition
Acceptance
Investigate
Nurture
Read More & Listen: Feeling Challenged? Let it RAIN! The RAIN Mindfulness Practice -
Habits for Wellbeing. (1 min)
Or https://www.habitsforwellbeing.com/rain-mindfulness-practice/
Establishing a Regular Mindfulness Practice
setting that is conducive to mindfulness practice
resources for finding information about mindfulness
further clarification about defining mindfulness
allowing distractibility to occur
Misconceptions and Research
you don’t have to clear your mind
it’s not about relaxing
informal vs. formal practice
benefits of mindfulness – research
overcoming challenges in practicing mindfulness
application: acknowledging, gathering, expanding
benefits of mindfulness: improved mood, sleep, physical health, concentration…etc.
risks of mindfulness: occasional reports of agitation, physical discomfort, sleepiness, sadness, and anger
cites current literature
Click Risks of Mindfulness Article
Relaxation Ex.(4:16)
BREATHE (17m; TedX)
References
Mitchell, J. T., Zylowska, L., & Kollins, S. H. (2015). Mindfulness meditation training for attention-deficit/hyperactivity disorder in adulthood: Current empirical support, treatment overview, and future directions. Cognitive And Behavioral Practice, 22(2), 172-191. doi:10.1016/j.cbpra.2014.10.002
Teasdale, J., Williams, J, & Segal, Z. (2014). The mindful way workbook: An 8-week program to free yourself from depression and emotional distress. New York, NY: Guilford Press.