17. Kenny, M. A. & Williams, J. M. G. (2007), “Treatment-resistant depressed patients show a good response to Mindfulness-Based Cognitive Therapy,” Behavior Research & Therapy, 45, pp. 617–25; Eisendraeth, S. J., Delucchi, K., Bitner, R., Fenimore, P., Smit, M. & McLane, M. (2008), “Mindfulness-Based Cognitive Therapy for Treatment-Resistant Depression: A Pilot Study,” Psychotherapy and Psychosomatics, 77, pp. 319–20; Kingston, T., et al. (2007), “Mindfulness-based cognitive therapy for residual depressive symptoms,” Psychology and Psychotherapy, 80, pp. 193–203.
18. Godfrin, K. & van Heeringen, C. (2010), “The effects of mindfulness-based cognitive therapy on recurrence of depressive episodes, mental health and quality of life: a randomized controlled study,” Behavior Research & Therapy, doi: 10.1016/j.brat.2010.04.006.
19. Kuyken, W., et al. (2008), “Mindfulness-Based Cognitive Therapy to Prevent Relapse in Recurrent Depression,” Journal of Consulting and Clinical Psychology, 76, pp. 966–78; Segal, Z. et al. (2010), “Antidepressant Monotherapy versus Sequential Pharmacotherapy and Mindfulness-Based Cognitive Therapy, or Placebo, for Relapse Prophylaxis in Recurrent Depression,” Archives of General Psychiatry, 67, pp.1256–64.
20. Weissbecker, I., Salmon, P., Studts, J. L., Floyd, A. R., Dedert, E. A. & Sephton, S. E. (2002), “Mindfulness-Based Stress Reduction and Sense of Coherence Among Women with Fibromyalgia,” Journal of Clinical Psychology in Medical Settings, 9, pp. 297–307; Dobkin, P. L. (2008), “Mindfulness-based stress reduction: What processes are at work?” Complementary Therapies in Clinical Practice, 14, pp. 8–16.
CHAPTER FIVE
1. You can check out this experiment in the video at http://viscog.beckman.illinois.edu/flashmovie/12.php, or a similar one on YouTube here: www.youtube.com/watch?v=yqwmnzhgB80.
2. Kabat-Zinn, J., Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness (Piatkus, 1990); Santorelli, S., Heal Thy Self: Lessons on Mindfulness in Medicine (Three Rivers Press, 2000); 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).
CHAPTER SIX
1. Wells, G. L. & Petty, R. E. (1980), “The effects of head movements on persuasion,” Basic and Applied Social Psychology, vol.1, pp. 219–30.
2. T. S. Eliot, Burnt Norton in Four Quartets (Faber and Faber, 2001).
3. In our clinical programs, we use a Body Scan lasting between thirty and forty-five minutes once each day. See Kabat-Zinn, J., Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness (Piatkus, 1990), pp. 92–3; 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), pp. 104–6. In this book, we offer a fifteen-minute Body Scan for you to do twice a day. If you wish to try a longer practice, see Resources on page 265.
4. From David Dewulf, Mindfulness Workbook: Powerfully and Mildly Living in the Present, by permission. See www.mbsr.be/Resources.html.
CHAPTER SEVEN
1. Douglas Adams, The Hitchhiker’s Guide to the Galaxy (Pan Macmillan, 1979).
2. Friedman, R. S. & Forster, J. (2001), “The effects of promotion and prevention cues on creativity,” Journal of Personality and Social Psychology, 81, pp. 1001–13.
3. Steve Jobs speaking at Stanford University in June 2005. See www.ted.com/talks/steve_jobs_how_to_live_before_you_die.html.
4. If you choose, you can continue with the Body Scan once a day in addition to these Week Three practices. The Mindful Movement meditation and the Breath and Body meditation are based on: Kabat-Zinn, J., Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness (Piatkus, 1990)—see also www.mind fulnessCDs.com—and 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). The Three-Minute Breathing Space meditation is 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), p. 174 and 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), pp. 183–4.
5. See previous note.
6. See Vidyamala Burch, Living Well with Pain and Illness, Chapter 8 (Piatkus, 2008).
7. See note 4.
8. See note 4.
CHAPTER EIGHT
1. 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).
2. Allport, G. W. & Postman, L., The Psychology of Rumor (Holt & Co., 1948).
3. For “soundscape” see Kabat-Zinn, J., Coming to Our Senses: Healing Ourselves and the World Through Mindfulness (Piatkus, 2005), pp. 205–210. The Sounds and Thoughts meditation is based on Kabat-Zinn, J., Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness (Piatkus, 1990) and 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).
4. See previous note.
5. Adapted 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).
CHAPTER NINE
1. Rosenbaum, Elana, Here for Now: Living Well with Cancer through Mindfulness, pp. 95ff (Hardwick, Satya House Publications, 2007).
2. Rosenbaum, p. 99.
3. 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).
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 Mindfulness 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 Personality and Social Psychology, 35, pp. 275–82.
7. Rosenbaum, p. 12.
CHAPTER TEN
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 extended discussion of these ideas, see Paul Gilbert, The Compassionate Mind (Constable, 2010).
5. See Williams, J. M. G., Barnhofer, T., Crane, C., Hermans, 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 Predicts Depressi
on 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.
CHAPTER ELEVEN
1. 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. 269–87.
2. See previous note.
3. See note 1.
4. See note 1.
5. Note that sleep researchers advise that 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.
CHAPTER TWELVE
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.), Healing and the Mind, pp. 115–44 (Broadway Books, 1995).
4. Adapted from Mindfulness for Chronic Fatigue (unpublished) by Christina Surawy, Oxford Mindfulness Centre.
5. Sometimes poetry captures 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.
Resources
WEB SITES
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 that you might find useful, plus a section listing upcoming talks, events and retreats.
www.oxfordmindfulness.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.
USA AND CANADIAN RESOURCES
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.
AUSTRALIAN AND NEW ZEALAND RESOURCES
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].
MBCT MANUAL FOR THERAPIS
TS
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).
SELF-HELP GUIDE
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).
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