Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World (33 page)

4
. Barnhofer, T., Duggan, D., Crane, C., Hepburn, S., Fennell, M. & Williams, J. M. G. (2007), “Effects of meditation on frontal alpha asymmetry in previously suicidal patients,”
Neuroreport
, 18, pp. 707–12.

5
. Way, B. M., Creswell, J. D., Eisenberger, N. I. & Lieberman, M. D. (2010), “Dispositional M
indfulness and Depressive Symptomatology: Correlations with Limbic and Self-Referential Neural Activity during Rest,”
Emotion
, 10, pp. 12–24.

6
. Rodin, J. & Langer, E. (1977), “Long-term effects of a control—relevant intervention among the institutionalised aged,”
Journal of Person
ality and Social Psychology
, 35, pp. 275–82.

7
. Rosenbaum, p. 12.

1
. For more information about PTSD, see
www.rcpsych.ac.uk/mentalhealthinfo/problems/ptsd/posttraumaticstressdisorder.aspx
.

2
. Based on Israel Orbach’s research on mental pain: Orbach, I., Mikulincer, M., Gilboa-Schechtman, E. & Sirota, P. (2003), “Mental pain and its relationship to suicidality and life meaning,”
Suicide and Life-Threatening Behavior
, 33, pp. 231–41.

3
. “Painful engagement” refers to the feeling that your goals are unattainable, yet at the same time you are not able to let them go, for your happiness feels like it depends on them. See MacLeod, A. K. & Conway, C. (2007), “Well-being and positive future thinking for the self versus others,”
Cognition & Emotion
, 21(5), pp. 1114–24; and Danchin, D. L., MacLeod, A. K. & Tata, P. (submitted), “Painful engagement in parasuicide: The role of conditional goal setting.”

4
. For an extende
d discussion of these ideas, see Paul Gilbert,
The Compassionate Mind
(Constable, 2010).

5
. See Williams, J. M. G., Barnhofer, T., Crane, C., Herm
ans, D., Raes, F., Watkins, E. & Dalgleish, T. (2007), “Autobiographical memory specificity and emotional disorder,”
Psychological Bulletin
, 133, pp. 122–48.

6
. Bryant, R. A., Sutherland, K. & Guthrie,
R. M. (2007), “Impaired specific autobiographical memory as a risk factor for posttraumatic stress after trauma,”
Journal of Abnormal Psychology,
116, pp. 837–41
.

7
. Kleim, B. & Ehlers, A. (2008), “Reduced Autobiographical Memory Specificity Predict
s Depression and Posttraumatic Stress Disorder After Recent Trauma,”
Journal of Consulting and Clinical Psychology
, 76(2), pp. 231–42.

8
. Williams, J. M. G., Teasdale, J. D., Segal, Z. V. & Soulsby, J. (2000), “Mindfulness-Based Cognitive Therapy reduces overgeneral autobiographical memory in formerly depressed patients,”
Journal of Abnormal Psychology
, 109, pp. 150–55.

9
. Adapted from Baer, R. A., et al. (2006), “Using self-report assessment methods to explore facets of mindfulness,”
Assessment
, 13, pp. 27–45. Used with permission of Dr. Baer and Sage Publications.

10
. This is sometimes called Loving Kindness meditation—but “befriending” is a better translation of the original Pali word (Metta) on which it is based.

11
. Singer, T., et al. (2004), “Empathy for Pain Involves the Affective but Not Sensory Components of Pain,”
Science
, 303, p. 1157, doi: 10.1126/science.1093535.

12
. Barnhofer, T., Chittka, T., Nightingale, H., Visser,
C. & Crane, C. (2010), “State Effects of Two Forms of Meditation on Prefrontal EEG Asymmetry in Previously Depressed Individuals,”
Mindfulness
, 1 (1), pp. 21–7.

13
. Williams, J. M. G., Teasdale, J. D., Segal, Z. V. & Kabat-Zinn
, J. (2007),
The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness
(Guilford Press), p. 202.

14
. The idea of reclaiming your life arises directly from the research findings of Anke Ehlers and her colleagues showing how much we tend to assume that
everything is irreversibly changed by trauma: Kleim, B. & Ehlers, A. (2008), “Reduced Autobiographical Memory Specificity Predicts Depression and Posttraumatic Stress Disorder After Recent Trauma,”
Journal of Consulting and Clinical Psychology
, 76(2), pp. 231–42.

15
. See
www.bookcrossing.com
.

16
. Einstein writing to Norman Salit on March 4, 1950.

1
. Segal, Z. V., Williams, J. M. G. & Teasdale, J. D.,
Mind
fulness-based Cognitive Therapy for Depression: A New Approach to Preventing Relapse
(Guilford Press, 2002), pp. 269–87.

2
. See previous note.

3
. See note 1.

4
. See note 1.

5
. Note that sleep researchers advise tha
t any nap during the day should not exceed thirty minutes or we run the risk of entering so deep a sleep that we feel groggy on waking.

6
. This section comes from Segal, Z. V., Williams, J. M. G. & Teasdale, J. D.,
Mindfulness-based Cognitive Therapy for Depression: A New Approach to Preventing Relapse
(Guilford Press, 2002), pp. 286–7.

7
. See previous note.

1
. From Keyes, R., “Hokusai Says.” See page
250
for the entire poem.

2
. Retold from a story told by Youngey Mingpur Rinpoche,
Joyful Wisdom: Embracing Change and Finding Freedom
(Harmony, 2009).

3
. Jon Kabat-Zinn, “Meditation” in Bill Moyers (ed.),
Heal
ing and the Mind
, pp. 115–44 (Broadway Books, 1995).

4
. Adapted from
Mindfulness for Chronic Fatigue
(unpublished) by Christina Surawy, Oxford Mindfulness Centr
e.

5
. Sometimes poetry cap
tures the soul of an idea more than any number of explanations. This poem, by Roger Keyes, was inspired by his many years spent studying the paintings of Japanese artist Katsushika Hokusai (1760–1849), famous for
The Great Wave off Kanagawa
and for painting to a very great age. We are grateful
for Roger Keyes’ permission to reproduce it here.

www.franticworld.com
Our Web site to accompany this book. It contains a forum to discuss your experiences and to learn from others. There are links to further meditations and books th
at you might find useful, plus a section listing upcoming talks, events and retreats.

www.oxfordmindful
ness.org Our Oxford-based Web site: general introduction to MBCT; includes information on training and how you can support our future work in mindfulness.

www.gaiahouse.co.uk
Gaia House, West Ogwell, Newton Abbot, Devon TQ12 6EW. A retreat center in the insight meditation tradition.

www.dharma.org
Information about centers offering experience of the insight meditation tradition.

www.bangor.ac.uk/mindfulness
Training in mindfulness-based approaches to healthcare, up to Master’s level, is offered at the University of Bangor, where Mark Williams was based before coming to Oxford.

www.stressreductiontapes.com
For tapes/CDs of meditation practices recorded by Jon Kabat-Zinn.

www.amazon.com
For copies of a videotape about the work of Jon Kabat-Zinn:
Mindfulness and Meditation: Stress Reduction
.

www.octc.co.uk
For CDs of meditation practices recorded by Mark Williams.

www.umassmed.edu/cfm
Web site of the Center for Mindfulness, UMass Medical School.

www.investigatingthemind.org
Web site of the Mind and Life Institute.

If you wish to deepen your meditation practice, the best way is to have on-going personal contact with an experienced meditation teacher and support from others who are also practicing. There are many different forms of meditation. Therefore, it is best to find an approach that is compatible with the Mindfulness program on which this book is based: the westernized insight meditation tradition. Information about these centers can be obtained from the following: Insight Meditation Society in Barre, Massachusetts (
www.dharma.org
) or Spirit Rock in Woodacre, California (
www.spiritrock.org
).

The Center for Mindfulness at UMass Medical Center, founded by Jon Kabat Zinn (the director is Saki Santorelli) was where the application of mindfulness in the modern healthcare started. It can be found at
www.umassmed.edu/content.aspx?id=41252

For Jon Kabat-Zinn’s own Web site, see
www.mindfulnesstapes.com/

The Center for Mindfulness at University of California San Diego (Steven Hickman) can be found at
http://health.ucsd.edu/specialties/psych/mindfulness/index.htm
.

The North American site for MBCT, hosted by Professor Zindel Segal and his team in Toronto, is
http://mbct.com
.

The Ann Arbor Centre for Mindfulness (Libby Robinson) is at
www.aacfm.com/Libby_Robinson.html
.

The Mindful Awareness and Research Centre (MARC) at UCLA is at
http://marc.ucla.edu/
.

Longer meditations narrated by Mark Williams and used by the Oxford Mindfulness Center, UK, can be found at
http://itunes.apple.com/gb/album/mindfulness-meditations-mark/id429733506
.

Interest Groups

MBSR-MBCT
[email protected]
is an online group established by a Sydney-based MBCT teacher, Chrissie Burke, who updates members regularly with news of relevant conferences, research articles and mindfulness events. Members can ask questions, network and collaborate. To join the list of members, email Chrissie (
[email protected]
).

Meditation Centers

www.dharma.org.au
Information about the centers that follow the Insight

Meditation traditions (which are closest to the mindfulness practices taught in MBCT and MBSR) can often be found on this Web site.

Other Online Resources of Interest

www.openground.com.au
For information on MBSR courses and training around Australia.

www.canberramindfulnesscenter.com.au
MBSR courses and training in Canberra.

www.mindful-well-being.com/index.php
For information on MBCT courses in Sydney.

www.mindfulness.org.au
The Melbourne Mindfulness information site.

www.mindfulness.net.au
A Tasmanian site offering mindfulness integrated with CBT.

www.mindfulexperience.org
The home of the Mindfulness Research Guide, a comprehensive resource that:

 

• Provides information to researchers and practitioners on the scientific study of mindfulness including research publications, measurement tools and mindfulness research centers.
  
 

 

• Hosts the
  Mindfulness Research Monthly
  , a bulletin for the purpose of keeping researchers and practitioners informed of current advances in research.
  
 

Centre for the Treatment of Anxiety and Depression (CTAD) For further information on MBCT training and courses in Australia, email
[email protected]
.

Segal, Z. V., Williams, J. M. G. & Teasdale, J. D.,
Mindfulness-Based Cognitive Therapy for Depression: A New Approach to Preventing Relapse
(Guilford Press, 2002).

Williams, J. M. G., Teasdale, J. D., Segal, Z. V. & Kabat-Zinn, J.,
The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness
(Guilford Press, 2007).

Crane, R.,
Mindfulness-based Cognitive Therapy
(Routledge, 2008).

The selection below is meant as an introduction to insight meditation and as an invitation to explore. Many of these teachers and authors have written more books than are listed here and have meditation tapes/CDs you can buy. (Dates/publishers of recent paperback editions cited when possible.)

Beck, C. J.,
Everyday Zen: Love and Work
(Thorsons, 1997).

Boorstein, S.,
It’s Easier Than You Think: The Buddhist Way to Happiness
(HarperSanFrancisco, 1996).