The 7 attitudes of Mindfulness

Mindfulness, or Mindfulness, bases its psychological benefits on 7 attitudes.

Mindfulness is a third-generation therapy that emphasizes the process of paying full attention to present experiences, to theto the moment you are living, to focus awareness on what is happening in the present, and positively with the vital connections.

There is a specific program called MBSR (Mindfulness-Based Stress Reduction).. It is a program developed in the USA, by Jon Kabat-Zinn, in a medical center of the University of Massachusetts.

In its usual format it is structured as a course that is taught in a group format (small groups), of approximately 30 hours. Studies have observed significant reductions of 35% in medical symptoms associated with stress and 40% in psychological distress (Martin, 2014).

Here we will see what are the keys and the attitudes of Mindfulness and how it is used in the therapeutic field.

The mechanism of stress

Stress is an evolutionary development that has thousands of years of history. In fact, it is a survival mechanism without which human beings would not have managed to survive in an inhospitable world. This phenomenon is based on a complex physiological mechanism in which fear and anger are the main protagonists.. This allows the application of flight or fight skills, depending on the case, in the face of stimuli and danger signals, through the so-called survival spirit.

On the other hand, stress has three phases. The first is stimulation, which is the reaction of the organism to face the problem; the second is resistance to the threat, and finally, as a consequence of all the effort generated, exhaustion. With this comes exhaustion, which is the true meaning of the word stress.. From this exhaustion derives a series of diseases associated with anxiety, together with environmental and/or genetic causes.

As we have seen, the whole mechanism of stress had a great utility in typical Paleolithic habitats. However, this defensive mechanism has been maintained in typical Paleolithic habitats, this defensive mechanism has been maintained over time in the face of current events that may still be threatening. (as an individual fleeing when a river overflows), or in the face of stimuli that the same individual interprets as threatening, but perhaps less so objectively speaking (finishing a job at a certain time, because there may be a perception of "trouble lurking").

In these situations, stress can cease to be functional when it is subject to constant activation, because the mind can lead us to imagine or anticipate "without limits" unpleasant situations, leading to classic dysfunctional or pathological stress.

When this mind-body reaction becomes chronic, by dint of repeating it over and over again, it facilitates the appearance of mental health problems, facilitates the appearance of mental health problems..

Stress-related problems

As mentioned above, stress is triggered by two basic emotions, anger and fear. If the cause that generates them is not resolved, sadness arises, and if it lasts longer, this phenomenon can give way to depression.

Chronic anger will lead to aggression and violence, while chronic fear will lead to anxiety, phobia or panic attacks.

Thus, in the present world, far from being prey to predators as in the Paleolithic era, we can be prey to our own thoughts, we can be prey to our own thoughts.. Our thoughts are always preoccupied with a past that cannot be changed and projecting the longing for an unpredictable future.

That is why breathing, self-awareness, connecting with ourselves, with the present moment, in the here and now, is where we can put our energies through Mindfulness. It is about feeling the present, listening to the moment, closing our eyes and gaining awareness of what we are experiencing in each moment, without obsessing about what is to come.

Attitudes of Mindfulness

From compassion towards oneself and towards the other (compassion seen as the understanding of Pain or discomfort, not "poor, how bad it is"), Mindfulness takes 7 attitudes.

1. Non-judgment

Avoid emotional attack that invalidates the person who receives it.

2. Patience

To have respect and compassion for our mind, and to return to the present when we see that we are distancing ourselves from it. It implies accepting ourselves as we are.. Not pretending to be otherwise.

3. Beginner's mind

Observe our experience with curiosityas if we were living it for the first time. It will be the facilitator who will encourage motivation and attention.

4. Trust

Trusting and not judging ourselves. Free ourselves from the tendency to judge ourselves harshly.

5. Not to strive

Meditate not to (soothe a pain) but because (I feel the pain).. If we have a well structured session, we will be able to bring out the right and necessary energy for each exercise.

6. Acceptance

When we do not accept ourselves, we miss opportunities to perform the most appropriate actions, and we waste energy and time, which affects our physical and mental health.We waste energy and time, which has repercussions on our physical and mental health. Do not force situations. Admit the present.

7. Letting go

Do not get attached to ideas, sensations and results.

Relationship with cognitive-behavioral therapy

Cognitive-behavioral therapy holds that our thoughts are our own, and our thoughts are what sustain our actions.. Mindfulness therefore helps people to observe each thought as a hypothesis to be questioned and generate new optimal, functional or objective thoughts. Therefore, both tools complement each other well.

Benefits of Mindfulness

Mindfulness generates changes associated with several benefitsboth physically and emotionally. They are, among others, the following.

• Recharge energy and reduce suffering.
• Enjoy quality sleep.
• To relax better.
• Dedicate time for oneself.
• Reduce distractions.
• Accept reality as it is.
• Connect with oneself and achieve better relationships with others.
• Promote overall physical well-being.
• Identify and recognize emotions and thoughts and minimize the anxiety they produce.
• Reduce stress to reach a calm state.

Session structure and clinical applications

The sessions are led by psychologists, therapists or professionals trained in Mindfulness. The structures of the sessions are different, but pursue the same objectivesTo bring the person who practices Mindfulness to calmness so that he or she can generalize it to his or her daily life. These programs are structured in different sessions, according to needs, or individualized in psychological therapies, or also in school classrooms. It is essential that the instructors know how to guide well and know the context and the people attending the sessions.

On the other hand, the applications to which Minfulness is directed are:

• Stress
• Panic disorder
• Mood disorders
• Anxiety disorders
• Somatizations
• Eating disorders
• Psychotic disorder
• Addictions

Meditation should not be considered as a psychological treatment or psychotherapy in itself (Vallejo, 2007). (Vallejo, 2007), although it can be part of it and contribute to improve its effectiveness with daily practice.

Authors: Sandra Giménez and Santiago Luque, psychologists at BarnaPsico.

Bibliographic references:

• Cebolla, A, Campos, D (2016): Teaching Mindfulness. Instructional contexts and pedagogy. Journal of psychotherapy. Vol, 27. Pág 103 - 108.
• Thich Nhat Hanh (2016): Silence. The Power of stillness in a noisy world. Uranus.
• Unger A. (2016): Calm. 50 Mindfulness and relaxation exercises. To reduce stress. 5 Inks.
• Martin, A (2008): On your own course: Enjoy life without stress.