The word “suchness” has become one of the most helpful words I have used to deepen the practice of mindfulness and to heal areas of distress not only for myself but also in my clinical psychotherapy practice with clients. Saying the word, “suchness” immediately takes the edge off the pain and suffering I may be feeling at the time, and allows for a kinder, accepting approach to any distress I may be encountering.
I have found that saying, “this is the suchness of my present moment experience” creates ease and peace, which are useful resources to draw upon when I feel any kind of mental or physical distress. Suchness goes to the very root of mindfulness practice. The essence of mindfulness is being in the present moment, accepting what is in the present moment, knowing it is temporary, and that we are much more than our present moment experience. It is an experience of non-judgment, acceptance, kindness, compassion, and allowing for what is to come next.
Suchness creates an ideal space to just experience what Martin Buber calls the, “I and Thou,” or in more Buddhist terms, the experience of “equanimity,” where we can be in relationship to the present moment with an experience of fullness, awe, appreciation, and gratitude.
When I am counseling my clients, I do my very best to accept the suchness of their way of being, their unique experience of their issues of concern, and engender acceptance, ease, and warmth with them in each moment. The energy of suchness then creates the conditions for healing, space, and freedom for my clients to tap into their own self-healing resources.
So the next time you are aware of a mental or physical distress, you may consider saying, “this is the suchness of my present moment experience.” You may then want to breathe in and out while being aware of all the temporary mental and physical formations for a few minutes, returning to each moment with the experience of the suchness of the present moment, and allowing the healing to begin anew. In this way, we are bringing a refreshingly open attitude to the infinite creative and healing possibilities of the present moment in service of our highest good.
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(with contributing editors Heather Butts, JD, MPH, MA, Larry Cammarata, Ph.D., and Linda Cammarata, RN, RYT)
Self-Soothing, Part 2: A Mindful Practice for Health & Wellness Linda Cammarata, RN, RYT Consultant, Contributing EditorNovember 13, 2013 at 12:53 am | Posted in Insomnia, Mind Body Medicine, Mindfulness, Pain Management, Self-Regulation, Sleep Health, Stress Management | 4 Comments
Self-soothing practices to consider:
- Maintain an attitude of gentleness in your communication. Practice this gentle manner of communication with yourself and especially with those you are closest to in your life. This is a method of emotional regulation, which supports and balances your moods.
- Participate in mindful movement classes like yoga and qigong. Learn how slow movements can help you to self-soothe and enhance your health and energy.
- Along with movement classes, if possible, receive regular therapeutic massages.
- Ventilate your thoughts, emotions, and actions by taking a 20-30 minute walk everyday. Walk by yourself or with another person who embodies compassion. A compassionate, caring presence (internally or in relationship to another) can create conditions for greater ease and acceptance that support self-soothing.
- After taking a shower or bath, take time to rub your entire body with a favorite natural oil or cream. You can add your favorite soothing aromatherapy to the oil or cream to deepen your relaxation. Feel and enjoy the texture of your skin, notice the contours of your body, and relax into this ritual with slow deep breaths.
- Nourish your body with healthy foods. Over time, you will begin to notice your body’s response to healthier food choices. Eat a fresh green salad loaded with your favorite vegetables and notice how soothing this feels to your body. Look at the colors and textures, taking time to experience the scent of your food prior to ingesting.
- Take time out to connect with others by rubbing the back of your child, spouse, partner, or friend. As you relax, notice how the other person begins to relax. This practice is especially necessary if you have not grown up with healthy, safe touch as part of your daily life. We need more of this connection in life to enhance self-soothing. Why wait when you can begin self-soothing today!
- Dr. Anne Namnoum http://www.annenamnoum.com
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(with contributing editors Heather Butts, JD, MPH, MA, Larry Cammarata, Ph.D., and Ed Glauser, M.Ed., N.C.C., LPC)
Self-Soothing: A Mindful Practice for Health & Wellness by Linda Cammarata, RN, RYT Consultant, Contributing EditorOctober 3, 2013 at 11:58 am | Posted in Mind Body Medicine, Mindfulness, Pain Management, Pain Relief, Self-Regulation, Sleep Health, Stress Management, Trauma | 2 Comments
A soothing backrub was a nightly ritual for my sister and I. Those backrubs warmed us during the cold winter nights and helped us doze quietly off into a deep sleep. Thoughts of my nightly backrubs have created a sweet, soothing childhood memory for my sister and myself.
Has our increasingly busy lifestyle contributed to the lost art of self-soothing? I wonder; if we engaged in more self-soothing, would we have less anxiety, restlessness, and insomnia? Does our health and wellbeing suffer as we become more disconnected from the practice of self-soothing? Has technology displaced our deeply rooted need for touch, connection, and feeling soothed? How does the rise of using medications for stress, anxiety, and pain reflect our diminished relationship to self-soothing?
Atlanta-based physician Anne Namnoum, M.D. has written an excellent article entitled Self-Soothing vs. Self-Medicating. In her article, she explores the importance of self-soothing in the face of today’s anxiety, stress, and discomfort. She makes the distinction between the health benefits found in self-soothing and the challenges found in self-medicating. She points out that self-medicating includes numbing and avoidance, whereas self-soothing promotes acceptance and the decision to do something that will become helpful for our wellbeing in the long-term. She also shares that the hazards of self-medicating vs. self-soothing can result in addiction, obesity, emotional disorders, physical complications, plus a variety of other potential health risks.
The attitude of acceptance that Dr. Namnoum shares in her article reminds me of the mental attitudes found in the practice of mindfulness. Mindfulness helps us to stay in the present moment. Mindfulness promotes a mental attitude of curiosity, gentleness, and flexibility, with a willingness to face reality on reality’s terms. There is something quite soothing about the idea of letting go and accepting each moment as it unfolds before us. We can learn to relax and cherish every moment and every breath.
Today, there is an active movement of nurses providing hands-on-therapies for their patients. Medicine is returning to the healing power found within therapeutic touch. I recall the nightly backrubs we provided to our patients when I first began my career as a nurse. Providing soothing touch was an integral aspect of our healing work. Self-soothing can relax the nervous system, reducing pain, anxiety and stress. It is an expression of our human need for connection.
· Dr. Anne Namnoum http://www.annenamnoum.com
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(with contributing editors Heather Butts, JD, MPH, MA, Larry Cammarata, Ph.D., and Ed Glauser, M.Ed., N.C.C., LPC)
Tags: health, mental-health
I love introducing the bell of mindfulness to students and clients in my school-based and community counseling practice whenever distress shows up. The bell of mindfulness beckons the listener to come back to the present moment, listen to the sound of the bell, take mindful in and out breaths, and compassionately observe thoughts, feelings, sensations, or images. The bell of mindfulness can also be a metaphorical reminder for us to return our awareness to the present moment. For example, physical or emotional distress can be such a “bell” that activates mindful awareness upon a location within the body that is experiencing tension. Focusing attentively with acceptance and compassion upon that part of the body provides a space for healing and centering.
The bell of mindfulness can be the sound of a meditation bell, the sound of a phone ringing, a dog barking, the voice of a loved one, or it can be an image of what is of value to each person. In my own life, the bells of mindfulness that I use when I am in distress are images of loving family members, places in nature that are connected to my family, or simply being aware of the in and out breath in the present moment as I walk, listen to good music, or eat something healthy.
I invite you to take a moment to think of what nurtures you and come back to that as a bell of mindfulness, breathe in and out, and be compassionately aware of the present moment as you encounter any distress. You may be pleasantly surprised with how much you can heal yourself in the present moment by finding your own bell of mindfulness. What is your bell of mindfulness?
To receive our Mind Body Medicine Network, LLC newsletters and future blogs: http://bit.ly/13J8D4V
(with contributing editors Heather Butts, JD, MPH, MA, Larry Cammarata, Ph.D., and Linda Cammarata, RN, RYT)
Mindfulness: If Not Now, When?
Larry Cammarata, Ph.D.
Introduction to Mindfulness
John Lennon’s apt quote that, “life is what happens to you while you’re busy making other plans” is a very accurate statement for so many of us who are caught up in the rapid pace of our busy lives. We plan our day while brushing our teeth, obsess about the conflict we had at work earlier in the day while lying in bed at night, think about what clever reply to make as our friend or partner expresses their thoughts to us—the list goes on and on, exemplifying how life offers us one thing while our minds are often focused elsewhere. This is a common state of affairs for many people. While multitasking and simultaneously processing various bits of information might be advantageous for “getting the job done”, something is lost in the experience. This “something” that is lost is the full experience of the present moment. To fully experience the present moment, our mind and body must be focused upon what is happening in the present moment, not our story, expectations, thought, or plan about what is or should be happening. The practice of mindfulness is a process that trains the mind and body to be fully present to the reality of the present moment, without the added thoughts, fantasies, and images that obscure the moment.
Mindfulness has been succinctly defined as, “…awareness…of present experience…with acceptance” (Germer, 2005, p. 7). Mindfulness informs you about the present state of your mind, body, and actions. Mindfulness is an antidote to “mindlessness”, the state of mind that is likely to result in actions and speech that are ineffective at best and harmful at worst.
Floodlights and Laser Beams
The “awareness” component of mindfulness can be compared to the light emanating from a floodlight that illuminates everything in its field. To illustrate this floodlight analogy, take a few moments to be still and just observe your surroundings, noticing what you hear, see, and smell. You might be acutely aware of the sound of your neighbor mowing their lawn, the sight of gently swaying trees outside of your window, or the smell of freshly brewed coffee wafting from the kitchen. Mindfulness allows you to receive the sensory impressions of these objects within your field of awareness while also knowing what you are doing or experiencing in the present moment. Instead of getting “swept away” by the experience, you’re able to have a conscious relationship with the object of your experience while also “minding your mind”, knowing where it is in the process. While mindfulness can be compared to a “floodlight”, the related mental process of concentration can be compared to a “laser beam”. As a floodlight illuminates everything within the field of its range, a laser beam pinpoints a narrow focus, essentially illuminating a single point within the wide field of potentially observable phenomena.
Concentration and Mindfulness
Concentration focuses the mind on a single object and mindfulness “remembers” the object and notices when our mind strays from it. Mindfulness allows us to return to the object that we are concentrating upon when we move away from it because of distraction, boredom, or tiredness. Concentration and mindfulness work together; a concentrated mind is typically more mindful and being more mindful allows us to stay concentrated for longer periods of time.
Popularity and Scientific Credibility of Mindfulness
Mindfulness can be practiced formally as “mindfulness meditation” and can also be practiced informally through the process of paying close attention to whatever one is doing, whether washing dishes or enjoying a beautiful sunset. The formal practice of mindfulness meditation has gained popularity and scientific credibility through the writing, teaching, and research efforts of Jon Kabat-Zinn, Ph.D. (Kabat-Zinn, 1990). An MIT-trained molecular biologist, Dr. Kabat-Zinn is the founding Executive Director of the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. He is also the founding director of the renowned Stress Reduction Clinic at the University of Massachusetts Medical School.
Mindfulness, Health, and Healing
The practice of mindfulness meditation has been associated with several cognitive and emotional benefits, including emotional regulation (Chambers, Lo, & Allen, 2008) and enhanced information processing speed (Moore & Malinowski, 2009). Mindfulness appears to support the empathy, acceptance, and compassion of therapists (Fulton, 2005), qualities that enhance the effectiveness of therapy. Some of the health benefits of mindfulness meditation include improved cardiac functioning, enhanced immune system functioning, and improved sleep for those suffering from chronic insomnia (Shapiro & Carlson, 2009).
In the field of psychotherapy, there are now several empirically validated therapeutic modalities incorporating mindfulness as a therapeutic process:
Acceptance and Commitment Therapy (ACT), Dialectical Behavior Therapy (DBT), and Mindfulness Based Cognitive Therapy (MBCT). Mindfulness-based treatment approaches have been successfully applied to anxiety, depression, personality disorders, psychotic symptoms, stress symptoms, chronic pain, and substance abuse (Shapiro & Carlson, 2009).
One way to understand the difference of approach between a purely cognitive method of dealing with distressing thoughts vs. a mindfulness-oriented approach is through the following simple example.
Imagine a therapy client complaining of the following thought to their therapist:
“I am worthless”.
A cognitive therapist would be inclined to use Socratic questioning to support “cognitive restructuring” of the thought, helping the client to disprove the thought. A mindfulness-oriented therapist using an Acceptance and Commitment Therapy approach would likely facilitate the client towards cognitive “defusion” (Wilson & DuFrene, 2008), resulting in the client’s acknowledgement that, “I am having a thought that I am worthless”. The awareness of the “thinker” in relation to the “thought” can create emotional distance from the thought without having to change it. Defusion can diminish and remove the stress that can be the consequence of distorted or reactive thoughts, while “fusion” with our thoughts, invests, “…them with authority and consequence…” (Wilson & DuFrene, 2008, p. 51).
Notice how the first statement, “I am worthless”, is a statement of identity, while the second statement, “I am having a thought that I am worthless”, recognizes the distinction between the thinker and the thought. This distinction can be labeled as an example of cognitive defusion, which refers to a process that allows an individual to, “…look at…thoughts rather than from them” (Hayes & Smith, 2005, p. 70). The practice of mindfulness supports cognitive defusion, and is more about the “observation” of thoughts than deconstructive “analysis” of them. When we are aware of our thoughts, we can be free from their literalized constraints. Then, we can choose to act based upon our values and intentions, rather than react to people and situations that activate potentially stressful thoughts.
You don’t have to change your thoughts and feelings to create peace with your thoughts and feelings! Changing your relationship to your thoughts and feelings can result in making peace with them.
Mindfulness on and off the Meditation Cushion
Mindfulness can be practiced formally, as in mindfulness meditation, where the practitioner is seated in a stable position, with the mind focused upon an object of concentration such as the breath. When distracted, the practitioner gently returns their focus back to the object of concentration.
Mindfulness can also be practiced in a more informal way, outside of the structure of a meditation practice. Each waking moment allows us an opportunity to practice mindfulness. Standing and waiting in a long line at a grocery store when we are pressed for time provides a space for practicing patience, an important attitude in support of mindfulness. When we are stressed by conflict at work or home, we have another opportunity to observe the physical or emotional tension that arises, applying mindfulness to our thoughts, speech, and actions, which can prevent unskillful communications and other actions that might impair our relationship with a spouse, partner, friend, client, or co-worker.
The A-B-Cs of Mindfulness
A simple way of remembering the essential components of mindfulness practice involves what I call the “A-B-Cs of Mindfulness”:
Acceptance of all experiences, the essential attitudinal stance that supports the practice
Body awareness, which refers to posture and is related to physical accommodations (e.g., a comfortable chair or cushions) that support the practice
Concentration upon an object of awareness, such as the breath
Acceptance infuses mindfulness practice with an open attitude that meets reality (e.g., thoughts, feelings, perceptions) on reality’s terms, without avoiding or opposing our present-centered experiences.
Body awareness creates stability for the practice of mindfulness through proprioceptive feedback about our posture and level of muscular relaxation. Body awareness establishes a conscious connection to our body that is supportive of acceptance, concentration, and a sense of being grounded.
Concentration cultivates sustained, focused attention upon an object of awareness. In the context of mindfulness meditation, a typical object of concentration is the sensation of the breath upon inhalation and exhalation. The point of focus for the breath is usually at the level of the diaphragm or at the nostrils.
Acceptance supports a sense of peaceful openness, body awareness promotes a stable connection to the body and physical environment, and concentration cultivates mental stability and calmness. Mindfulness allows us to know when we have strayed from acceptance, body awareness, and concentration.
The practice of mindfulness can be applied to our mind, body, and emotions, essentially anything that we encounter internally or in our outer world, including stressful situations and difficult relationships.
Mindfulness and Intention
Just as attention and an accepting attitude are essential components of mindfulness, so is intention (Shapiro, Carlson, Astin, & Freedman, 2006), which is a reflection of the purposeful nature of mindfulness practice. Individuals have various intentions for practicing mindfulness. Some use mindfulness as a form of stress or pain management, others practice mindfulness to enhance specific abilities such as concentration, emotional regulation, and self-awareness, while the primary intention for many spiritually motivated practitioners is to liberate the mind and care for others with acceptance, kindness, and compassion.
If Not Now, When?
Regardless of one’s intention, the practice of mindfulness is a pathway for making peace with self, others, and the world. Whatever circumstances that you face, now is the time to breathe mindfully, relax, and open to yourself and others with acceptance, appreciation, and kindness. If not now, when?
Please join the Mind Body Medicine Network’s next webinar on “Mindfulness for Health, Healing, and Mind-Body Integration” with Larry Cammarata, Ph.D. on June 16, 2013 from 7:00 p.m. to 8:30 p.m. Eastern Time Zone. Learn how to apply the skils of mindfulness and mindfulness meditation to enhance personal and professional effectiveness. The benefits of mindfulness meditation include improved cardiovascular health, enhanced concentration, increased self-awareness, anxiety reduction, decreased stress and chronic pain, and improved sleep. Larry Cammarata, Ph.D. is a clinical psychologist practicing in Asheville, North Carolina who specializes in mindfulness-oriented psychotherapy and education. He is a Lead Faculty Area Chair of Psychology for the University of Phoenix. Larry is a regular speaker for FACES Conferences, an organization that brings together leaders and experts in mindfulness and psychology. He is a published author who was designated as an “Author-Expert” by IDEA for his writing, teaching, and practice in the field of mind-body health, fitness, and wellness. Along with Jack Kornfield, Dan Siegel, Marsha Linehan, and other leaders in the field of mindfulness-oriented psychology, Larry co-authored a book entitled, “A Year of Living Mindfully: 52 Quotes & Weekly Mindfulness Practices”. Larry is an instructor of the Chinese martial and healing arts of Tai Chi Chuan and Qigong. He has authored a DVD entitled, “Qigong for Health and Vitality: The Eight Pieces of Brocade.” He has presented his work on mindful movement at Investigating and Integrating Mindfulness in Medicine, Health Care, and Society, an annual international scientific conference hosted by the Center for Mindfulness at the University of Massachusetts Medical School. He can be contacted via his website at http://www.Mind-BodyWellness.org.. Cost $30. For more information and to register for Dr. Cammarata’s webinar go to:
Chambers, R., Lo, B. C. Y., & Allen, N. B. (2008). The impact of intensive mindfulness training on attentional control, cognitive style, and affect.
Cognitive Therapy and Research, 32, 303–322. doi:10.1007/s10608-007–9119-0
Fulton, P. R. (2005). Mindfulness as clinical training. In C. K. Germer, R. D. Siegel, & P. R. Fulton (Eds.), Mindfulness and psychotherapy (pp. 55–72). New York: Guilford Press.
Germer, C.K. 2005. Mindfulness: What is it? What does it matter? In C.K. Germer, R.D. Siegel, & P.R. Fulton (Eds.), Mindfulness and psychotherapy (pp. 3-27). New York: Guilford Press.
Gunaratana, H. (1991). Mindfulness in plain english. Boston, MA: Wisdom Publications.
Hayes, S. C., & Smith, S. (2005). Get out of your mind & into your life: The new acceptance and commitment therapy. Oakland, CA: New Harbinger Publications.
Kabat-Zinn, J. (1990). Full catastrophe living: using the wisdom of your body and mind to face stress, pain, and illness. New York, NY: Delta.
Moore, A., & Malinowski, P. (2009). Meditation, mindfulness and cognitive flexibility. Consciousness and Cognition, 18, 176 –186. doi: 10.1016/j.concog.2008.12.008
Shapiro, S. L., Carlson, L. E., Astin, John A., & Freedman, B. (2006). Mechanisms of mindfulness. Journal of Clinical Psychology, 62(3), 373-386. doi: 10.1002/jclp.20237
Shapiro, L. & Carlson, L. E. (2009). The art and science of mindfulness: Integrating mindfulness into psychology and the helping professions. Washington, DC: American Psychological Association.
Wilson, K. G. & DuFrene. (2008). Mindfulness for two: An acceptance and commitment therapy approach to mindfulness in psychotherapy. Oakland, CA: New Harbinger Publications.
Helping You or Your Clients to Develop More Resilience
Resilience is our ability to pick ourselves up, dust ourselves off and move forward after a setback — to snap back into place after being stretched to our breaking point. When our difficulties include chronic illness and/or pain, the challenges can be both psychological and physical. Let’s explore some ways we can develop more resilience.
The Perception of Failure
The first ingredient involves our perceived shortcomings and our own definition of failure. Did a chronic illness diagnosis make it necessary to leave behind a career or an athletic interest we loved and enjoyed? Did our ongoing symptoms prove to be something a spouse or partner could no longer cope with?
Our perception of failure is critical to developing resilience. The lens through which we view our life experiences casts a certain tint to what has taken place and what will occur in the future. Are we viewing life through a pair of dark, gloomy glasses, or do we see things through more optimistic, rose-colored ones?
An optimistic perception is hard-earned for many people. It takes some cognitive retraining, positive affirmation and other conscious behavioral changes to shift our patterns of thinking. And for those of us with chronic illnesses and painful conditions, our distressing physical symptoms can erode optimism.
If we nurture our ability to find value and success within our current physical reality, then we are well on our way to unlocking one of the secrets of resilience.
Conversely, if we perceive life experiences as meaningless and futile, then we won’t have confidence in our ability to survive them and thrive despite them. This is the reason we need those rose-colored glasses – to help us move forward and achieve some positive outcomes for ourselves.
Accepting Some Truths and Creating a New Path
Another aspect of resilience is our ability to accept reality and to find ways to be creative within it. Sometimes we will need to explore new paths altogether. As a little child with juvenile arthritis, I readily accepted many aspects of my physical reality. For example, I knew that my chances of being a ballerina were quite remote, therefore, I didn’t spend much time pondering what I knew was outside of the scope of my physical ability at that time.
What I did instead was to build upon some of my attributes and pursue interests which were within my realm. My brain worked like a flowchart with the standard, “if not, then” logic. I always had a “then” in mind since I knew there would be some “nots.”
It definitely is more difficult to handle the “nots” as adults, though, since we tend to be more set in our ways and have more previous experiences with which to compare our current reality. But it’s still vital to our level of resilience to avoid getting caught in the trap of thinking only about what we cannot do. There are still plenty of things we can do.
Something Bigger Than Our Illness to Connect With
Looking to the world outside of our skin and connecting with something that holds more power than our illnesses can boost our levels of resilience. Whether it’s the overwhelming natural beauty of our planet, the love we feel in the company of other human beings, or a higher power, we have an array of choices when it comes to these larger-than-life concepts.
How do these connections help with resilience? We can gain strength and energy from them. They help us to not feel quite so alone in our struggles and can provide us with something to focus on that makes our illnesses seem smaller in comparison.
Now that we have focused on 3 key ingredients to resilience, let’s explore some ways to implement them:
- Redefine what failure means. Even in the midst of the most painful life situations, you have still managed to do something successfully. Identify it and celebrate it. Plan to achieve more success in the future.
- Is there an aspect of your physical reality that you have not yet accepted? Is it because you equate acceptance of some limitations with destroying what you’ve dreamed of accomplishing? Dream a different dream. Sure, it may be painful to dismiss or delay the achievement of a dream, but you have the power to revise your dream accordingly and in a way that will ensure success.
- What lies outside of your skin that is “larger” than your illness? A body of knowledge, a higher power, the love of your family, an activity in which you can completely lose yourself…the list is infinite. Pursuing these connections and interests can provide you with additional strength and positivity and will help you to look forward to what lies ahead.
Even if your natural level of resilience is limited by your life experiences, your personality or other factors, you can still work toward the goal of becoming more resilient. It may take practice and some time to instill the necessary habits that foster resiliency, but it will be well worth the effort.
Tina will be the featured presenter on our next webinar entitled “Using Intrinsic Skills and Traits to Help Overcome Chronic Illness and Pain.” Join us on Sunday, March 3, 2013 from 7:00 p.m. to 8:30 p.m. EST. In addition to her experience as a counselor and healthcare advocate, Tina has lived well despite chronic illness since she was a young child. Learn some of her strategies to help you, your clients, and patients live a more vibrant, peaceful life that includes improving physical symptoms as well. Cost is $30. 1.5 CE’s available for most mental health and healthcare providers. For more information and to register for the webinar, please go to:
Five Fundamental Principles of Mind Body Medicine: An Integrative Approach for Optimal Psychological and Physical HealthNovember 29, 2012 at 8:04 pm | Posted in Insomnia, Migraine Headaches, Mind Body Medicine, Pain Management, Pain Relief, Sleep Health, Stress Management | 4 Comments
Published on November 29, 2012 by Ed Glauser, M.Ed., N.C.C., LPC
There are five fundamental principles that account for the effectiveness of using an integrative mind body medicine approach in teaching people how to self-regulate symptoms associated with numerous psychological and physical conditions. So much of what I have learned about mind body medicine comes from my mentor and friend, Mark Weisberg, Ph.D., a well- known health psychologist from Minneapolis, Minnesota. Whether you are a clinician, client, patient or just interested in the power of mind body medicine in bringing healing to health related issues, you will be pleasantly surprised to discover how learning and applying just a few of Dr. Weisberg’s five fundamental principles in mind body medicine can affect the power of your mind to confidently self-regulate and even alter pain and distress pathways.
Dr. Weisberg is one of the leading experts in the United States in the fields of mind body medicine, clinical hypnosis, and health psychology. He is currently in private practice as a health psychologist and operates an integrative pain clinic in partnership with physicians in the Minneapolis, Minnesota area. Dr. Weisberg has published scholarly articles, books, and presented at many national and international conferences on integrative mind body medicine, clinical hypnosis, and health psychology. Being able to have Dr. Weisberg as one of my primary supervisors as I worked on and received a certification in both mind body medicine and clinical hypnosis was one of the most valuable learning experiences of my professional life as a clinician. It was due to Dr. Weisberg’s outstanding affirmation and guidance that eventually led me to establish the Mind Body Medicine Network, an international online educational webinar provider for clinicians and the lay public.
I believe that you and the people you would like to share these mind body medicine principles with will discover effective and easy to use tools for self-regulation that can contribute significantly to life-long health, vitality and wellbeing. Dr. Weisberg often cites the following five fundamental principles as the foundation for mind body medicine practice.
First: Believe in the power of mind body medicine and your ability to heal. We all have the internal healing resources necessary for healing or to significantly lessen any suffering that comes from many health related conditions.
Second: Our internal healing resources can be found both within and outside of our conscious awareness. We can access these resources through the visceral belief and confidence in our capacity to heal by tapping into experiential and evidence-based mind body medicine principles. Dr. Weisberg states that a mere cognitive understanding of these mind body medicine principles is not enough to bring about healing. To heal, we need an internal experience of change that is experienced experientially, emotionally, and viscerally. A neurobiological explanation that affirms this deeply felt experience is demonstrated by both understanding our brain architecture and confidently engaging the parts of our brain that will bring about mind body healing. When we experience a novel and visceral experience, the pre-frontal cortex of our brain fires up and allows us to over-ride the amygdala that often triggers emotional suffering and physical discomfort including inflammation. We can all benefit from an understanding of the tremendous capacity of the power of the mind to influence the healing of the body. Further validation of these mind body medicine principles comes from exploring the latest research that documents the neuroplasticity of the brain and the burgeoning field of psychoneuroimmunology (PNI).
Third: Each of us has our own unique set of psycho-physiologic triggers that communicate early warning signals that distress or illness is approaching. Being mindful of our intrinsic power to recognize and heal these triggers as they arise early on can help us to more confidently and effectively bring down symptoms of distress or pain.
Fourth: Focus on noticing the little changes of improvement to our health to gain more confidence along the way. Even if the minor improvements are temporary or the pain or illness manifests in another part of our mind or body, we can see how to self-regulate. This will play an important role in changing pathways from pain and illness to resilience and confidence. We all have the capacity to be mindfully aware of all the subtle ways to self-regulate and slowly titrate down any physical pain or psychological discomfort. If we can appreciate even the smallest improvements to our health issues, we will eventually be on the path to significant healing.
Fifth: From Dr. Weisberg, I learned the efficacy of honoring each person’s unique path to healing. The notion of allowing people to heal in their own time, in their own way, and at their own pace gives both clinicians and people who suffer with pain and illness the freedom to discover their own terms for healing and at the right time. This individual perspective alleviates the pressure on the clinician to be the expert in picking the “perfect” time, way, and pace for their patient’s healing to occur.
In my own clinical practice, I do my best to honor all of these fundamental principles of mind body medicine practice that I learned from Dr. Weisberg. Whether I am engaged in talk therapy or sharing any experiential mind body medicine modality like clinical hypnosis, I am consistently reminded of the beauty and healing power found within each client to heal in their own time, in their way, and at their pace.
It is an honor to host our next Mind Body Medicine Network webinar with Mark Weisberg, Ph.D. on Sunday, December 9th at 7:00 p.m. EST during a 90-minute interactive experience where all of us can engage in a deeper learning of these mind body medicine principles for change and healing. For more information on Dr. Weisberg’s webinar and to register, please go to:
Ed Glauser, M.Ed., N.C.C., LPC
Owner and Principal Clinician
Mind Body Medicine Network, LLC
Healing the Mind in Order to Heal Chronic Pain in the Body (by Howard Schubiner, MD and Ed Glauser, LPC)November 5, 2012 at 12:21 pm | Posted in Migraine Headaches, Mind Body Medicine, Pain Management, Pain Relief, Stress Management | 10 Comments
An epidemic of chronic pain and related disorders is occurring in the United States and around the world. Investigators estimate that 113 million individuals have chronic pain in the United States, and this number is increasing.
The traditional biomedical model attempts to identify an underlying local and structural cause of pain. The efficacy of this approach has not been demonstrated for these chronic painful conditions however, as is clear when one considers the number of people who suffer with these conditions on a regular basis. The disorders considered in this article exclude those with objective evidence of structural disease, such as cancer, fractures, and inflammatory and infectious conditions.
Little doubt exists that genetic predispositions occur with many conditions, such as migraine, anxiety and depression. However, studies have shown that life events are required to trigger these conditions, that is, to cause expression of underlying genetic predispositions. Because of the inability to identify and treat the underlying cause, attention has shifted to pain management. However, biomedical approaches to pain management, including pain medications, injection techniques, and surgical and chemical ablations, have also not been shown to be efficacious. Clearly, a new model for these disorders is needed. This article will describe a mind-body model in which these disorders are considered to be related to individual reactions to stressful (and even traumatic) events and unresolved emotions.
Clear evidence indicates that pain can originate in the absence of a tissue disorder in the area where pain is being felt as seen in phantom limb syndrome. A study by Derbyshire et al confirmed that pain initiated by the brain is identical to pain originating in peripheral tissues.
Learned pain pathways can develop after an injury (even a mild one) or can be created during times of significant stress and emotional reactions. Although most injuries heal within a reasonable amount of time, pain pathways can persist (become “wired”), thus creating chronic pain that is often refractory to medical therapies. These pain pathways are often very specific and can involve discrete or large areas of the body. Pain induced by psychophysiological (PPD) processes frequently moves or changes, as opposed to the pain caused by a specific injury or disease process.
Once a biomedical condition has been ruled out, the next step is to understand the linkages between priming and triggering (bio-psycho-social) events and the onset of PPD symptoms. Howard Schubiner, MD, who is the author of the article this blog is recreating, as well as his book, Unlearn Your Pain provides an evidence-based protocol that can assist clinicians and the lay public to become educated regarding the nature of PPD’s. The Unlearn Your Pain program consists of a mixture of cognitive-behavioral, mindfulness, and emotional expressive techniques. The author’s program has been shown to increase an internal locus of control (i.e. participants begin to believe that their thoughts and actions are capable of reversing their PPD symptoms). Finally, individuals who have endured significant childhood and adult stressors and who have suffered with chronic pain often have a negative view of themselves and low levels of self-esteem and self-efficacy. Therefore, an overarching theme for guiding individuals with PPD to health is the development of love and kindness toward oneself. This can be accomplished by positive affirmations, by meditations and visualizations, and by encouraging participants in the program to stand up for themselves and take time to do things for themselves.
Dr. Schubiner’s webinar on the Mind Body Medicine Network, LLC entitled “Chronic Pain and Associated Symptoms: Healing the Mind in Order to Heal the Body,” on Sunday, November 11, 2012 will be an ideal way for clinicians and the lay public to more specifically learn and apply these effective chronic pain reduction (and in many cases, pain eliminating) and life enhancing techniques in an interactive format. For those people that register for the webinar, a free audio and video recording will be available as an unlisted URL link on YouTube. To get more information and to register for the webinar with Dr. Schubiner, please click on the following link at:
(Blog was taken from excerpts from Dr. Howard Schubiner’s article in the Expert Consult Book, wwww.expertconsultbook.com, Chapter 100 – Emotional Awareness for Pain, In Rakel, Integrative Medicine, 3rd Edition, 2012. Ed Glauser, LPC developed blog from this article)
Tags: mind body medicine, Stress Management
Mind/body techniques take into consideration that the body is the historian. The body holds information that perhaps the mind wants to forget. In its determination to keep us honest, the body nags at us in the form of anxiety or gastrointestinal problems, head aches or muscle tension until we pay attention. Talk therapy provides mental relief and sometimes the body lets go, too. But mind/body interventions can add another dimension to our work.
How? Good question. Many of you may recognize that the attitude of separation of mind and body is passé. And so you may already have sought training in interventions that keep “the body in mind” like Somatic Experiencing, EMDR or Hypnosis. Others of you may have been trained in approaches to therapy in which mental health is considered mental. In either case, there are some simple but powerful and easy-to-learn ways to help people reverse the physiology of stress.
Talk therapy is the most reasonable place to start. We converse with our patients and they guide us so we can guide them through their anguish and confusions. By bringing cognitive understanding of life’s problems to awareness, and by building on their resources, there can be great relief from suffering.
But the body may not fully let go, even when there is great mental relief from our work. In addition, we need to consider that given all of the stress in life, we are all likely to arrive at a place sooner or later where our coping skills fall short of the demands of a stressful situation. Whether left-over residue or new stressors, with mind/body techniques we can use the mind to trick the brain (body) to let go of stress—often with very few words.
We can learn ourselves, and then we can teach patients that the body, which can be as uncomfortable to live in as the mind, is our ally. We can show them how to honor the body’s demand for recognition. We can teach them tools which bring balance and homeostasis to the body-mind. The key reason to learn mind/body skills is so we can set our patients up to feel a deeper, perhaps more permanent relief from suffering. Of most importance is our patients get to feel in the driver’s seat of their own lives. To feel empowered with mind/body skills is to have the power to heal as needed. And what can be more satisfying for us as therapists than to empower our patients?
Think of it this way: Coping can be broken down into two categories: “Problem-solving coping” is a cognitive, left brain approach to dealing with adversity. Cognitive behavioral therapy is famous for matching solutions to problems. So is seeking social support, discharging emotions into a journal, exercising and various healthy distractions such as humor or creative projects.
But another category of coping has been measured to provide empowerment in a statistically significant way. It has been called “letting-go coping.” This is different from problem-solving coping because it is about “being” rather than “doing.” “Letting-go coping” takes the patient under the turbulence—into their body. These techniques have in common focus on the breath. Conscious breathing helps us use our breath to enter our body.
Yogic breath work, the field-tested Relaxation Response™, guided imagery, the Labyrinth™, Mindfulness, Self-Hypnosis, Creating Affirmations—and more—will round out your repertoire of offerings to your patients, especially if talk therapy stalls. Join me in a two-day training seminar in New York City, co-sponsored by the Mind Body Medicine Network, LLC. You will learn how these approaches have evolved from the context of cutting edge brain science and how to apply these techniques in various circumstances. For more information on our two-day training seminar in New York City this coming November 16th and 17th, please go to the homepage of the Mind Body Medicine Network, LLC at http://www.mindbodymedicinenetwork.com/index.html.
Helen Adrienne, LCSW, BCD
Psychotherapist, Clinical Hypnotherapist,
Practitioner of Mind/Body Therapy
Author, On Fertile Ground: Healing Infertility
Tags: Behavioral Pain Relief, Chronic Pain, Holistic Health, Insomnia Treatment, mind body medicine, Stress Management
Stress is a significant contributing factor in 80% of visits to Primary Care Physicians and accounts for an inordinate amount of suffering, illness, chronic pain, fatigue, and personal and professional setbacks. Joan Klagsbrun, Ph.D., a Licensed Clinical Psychologist in private practice in the Boston area will be sharing a 90-minute webinar through the Mind Body Medicine Network, LLC on Sunday, September 9th at 7:00 p.m. EST on “Clearing a Space – A Brief Focusing Practice for Cultivating Resilience in Your Clients (with particular attention to patients in crisis or coping with illness).” Through this effective and evidence-based modality that can be used by clinicians or by the lay public, one can metaphorically find and place aside each stress-producing concern, and put it outside the body –bringing relief to body, mind and spirit.
WHAT IS CLEARING A SPACE?
The practice of ‘Clearing A Space’ is a method of finding and placing aside each stress-producing concern that is currently being carried by the body. it can be utilized by therapists as way to center and connect with oneself before seeing clients and it can be used with clients as way to begin a session of therapy.
One by one, each stressor is acknowledged, named, and visualized as being placed aside. This practice then invites you to imagine how your body would feel if you could truly be released from all these problems and concerns. For a few moments you get to experience who you would be—and how your life would want to go–without the weight of your issues.
We often feel stress as an undifferentiated, overwhelming burden. By identifying each stressful situation that we are carrying in the present moment, at first experienced as an indistinct murky sense in the body, we can discover the particular strands that make up our stress “knot.” The whole mass seems to weigh more when it is tangled together. Simply naming and untangling the elements allows us to get a little distance from the issues, and to find a sense of aliveness and well-being that lie beneath our current problems.
HOW CLEARING A SPACE ORIGINATED
Focusing, a mind body practice from which Clearing A Space evolved, came out of research done by Carl Rogers and Eugene Gendlin at the University of Chicago. The object of their research was to ask the question, “When is psychotherapy effective, and when is it not?” They found, that the effectiveness of therapy was not directly related not to the therapeutic method, nor to the skill of the therapist, but to the client’s ability to discover answers within himself. Successful clients, it was found, waited until they got an internal, body sense of a problem or issue, and then “listened” to the answer that unfolded from this body sensation. Those clients who accessed their implicit bodily experience– their’ felt sense’– were more likely to benefit from psychotherapy than those who did not.
Gendlin, intrigued by this result, developed a systematic way to teach individuals how to get a body sense of a problem. Focusing is basically a formalization of the process that “successful” clients naturally use in psychotherapy.
Although Focusing was originally developed to help in the resolution of problems, Gendlin found that for Focusing to be most successful, it was initially helpful just to identify each concern and not try to solve the problem it posed. (Gendlin, 1979) Each concern is labeled and then “placed outside the body.”The individual imagines taking that issue and placing it at the right distance away from her body. Each succeeding issue is treated in the same way, until there are no more issues left. The end result is that the Focuser achieves a “clear space” inside the body. This technique of “Clearing a Space” became formalized as the first step in the Focusing method.
Over time, it became apparent that Clearing A Space had value in its own right. The “clear space” a person created by naming and letting go of each issue or problem is an active, fully conscious state. It differs from other meditation or relaxation states in that the individual does not have a narrow field of attention. It is an active rather than a passive state, developed not by diverting one’s attention, but by at first paying full attention to what is in the way of feeling all clear inside.
•Remembering and visualizing a time and place where you felt relaxed, at peace or had a deep sense of well being. I have found it helps to begin by remembering positive memories and experiences as resources for reducing stress.
•Naming the Stressors We often feel stress as an undifferentiated burden. By entering the present moment, and identifying each stressful situation that we are carrying, that is contributing to this indistinct, unpleasant, and murky sense in the body, we can learn to perceive the particular strands that comprise this stress “knot.”
•Separating the Stressors The whole mass of our troubles seems to “weigh” more, and be less manageable, when they are tangled together. Simply naming and “untangling” the elements that make it up, allows us to get a little distance from our mind-body burdens.
•Putting The Stressors “Aside” The client finds and places aside each stress-producing concern that is currently being carried by the body. One by one, each stressor is acknowledged, named, and visualized as being placed aside or released from the body. After letting the stressor go, the focuser is then asked to notice any change in her body. Typically, a sense of lightness, diminishment of tension, and overall relief is the result. One sets down each of these issues, until there are no more issues left.
•Noticing the Background Sense and placing it aside The background sense is like the wallpaper in our minds… that flavor or mood we carry right beneath our thoughts and feelings. It often brings great relief to bring attention to the background sense, name it, and imagine placing that aside as well.
•Dwelling in the “Cleared Space” Once the present-time stressors have been “cleared,” the individual is asked to spend 30 seconds or a minute in her “cleared space.” This step of the practice often results in a state of wellbeing, spaciousness, and sometimes a change in perspective or awareness.
•Finding the symbol (a word, phrase of image) that captures the experience of the cleared space By finding a handle for the experience, there is often a sense of being connected to one’s whole self—body, mind and spirit. This often gives rise to an experience of balance, centeredness, clarity and unity. An explanation for this experience is that it enables the left and right brain to become integrated—linking the right brain’s’ felt sense ‘ and the left brain’s verbal account, thus allowing the maximum information to flow freely between the hemispheres.
Clearing a Space is a wonderful brief and yet powerful tool to have in your tool kit, both for your own self-care, and to share with clients. It gives you an active way to achieve a sense of well being, spaciousness and peace; it integrates body mind and spirit; it teaches us to have a compassionate relationship to our issues, and it helps us to take a few minutes to dwell in a larger space where we are not constrained by our problems and limitations. What a good use of 10 minutes!
Enjoy learning, applying and mastering this brief focusing technique with Dr. Klagsbrun during our interactive 90-minute webinar on Sunday, September 9, 2012 at 7:00 p.m. EST. For details, please register at http://www.mindbodymedicinenetwork.com/Webinars.html. Even if you can not make the webinar, you are welcome to register anyway, and be sent a video recording of Dr. Klagsbrun’s presentation.