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Mindfulness and Compassion
The Mindful Way to Reducing Stress  

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What is Mindfulness?


Mindfulness is a way of being which involves bringing awareness to the unfolding of present experience, moment to moment, with curiosity, openness and acceptance. It is not a set of techniques to be learned to escape unpleasant feelings, a relaxation exercise, or a goal to be reached, but rather an approach to life that can help us respond more skilfully even when challenging experiences do occur.

Mindfulness is an integrative, mind-body based approach that helps us change the way we think and feel about our experiences, especially stressful experiences. It involves paying attention to our thoughts and feelings so we become more aware of them, less enmeshed in them, and better able to manage them.

It is described as an, ‘awareness that emerges through paying attention on purpose, in the present moment, and nonjudgmentally to the unfolding of experience moment by moment’ (Jon Kabat-Zinn, 2007). Although commonly associated with Buddhism, developments in psychology and neuroscience support mindfulness as being an inherent part of the human mind that can be developed and enhanced through secular meditative practice.


Practice Rather than Theory!

Until recently, mindfulness has been a relatively unfamiliar concept in much of our culture (Kabat-Zinn, 1982).  Happily this is now changing with no shortage of mindfulness books and research readily available.  Whilst such books can offer helpful guidance they are not a replacement for the actual practice of mindfulness. 

Whilst we may experience impromptu moments of mindfulness, for example stopping to notice and appreciate a sunset, a formal practice offers us the opportunity to develop awareness more consciously, allowing us to live life more fully.  Mindfulness involves a process of becoming more aware and accepting towards all our experiences including the unpleasant ones. This takes on-going practice and commitment. It may seem counterintuitive at first, because it involves the idea of allowing and turning towards an unpleasant experience, rather than trying to get rid of or control it.  It is not a passive process but rather a kindhearted and intentional engagement of wakefulness. With sustained practice, it is possible to see the many ways we get hijacked by wishing things to be different from what is actually present.


Evidence for Mindfulness

http://www.yorkmbsr.co.uk/images/MindfulnessResearchGraph.jpgMindfulness has been the subject of growing attention and interest in recent years, thanks to a rapidly expanding evidence base. This demonstrates it can be helpful for many mental and physical health problems, such as stress, anxiety, high blood pressure,  IBS, CFS/ME, fibromyalgia and depression, in addition to promoting general  physical and emotional wellbeing (Mindfulness Research, 2011).


Mindfulness Courses

If you are interested please follow these links for more information on the courses and events we offer

There is tremendous value in practicing in a group and receiving guidance from a qualified teacher.  A class can provide inspiration, motivation, and a more comprehensive view through interaction with others. An MBSR teacher and the group can help you explore your experience of the exercises and take you to a deeper level of understanding.  Although a book may be a great starting point, we encourage you to seek opportunities to learn MBSR in a class situation’ (Linda Lehrhaupt and Petra Meibert, 2017).







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Putting mindfulness into practice

Right now, as you look at the screen,
be aware of how you are sitting.

Feel the contact points with the floor and the chair.

Notice if there are any aches or pains in the body,
and see if you can just be aware of them,
without getting caught in the story of them.

Notice your breathing and see if you can be aware of it
at one particular point in the body
(the nostrils, chest or stomach for instance.)

See if you can just be aware of breathing without having to change it. Your body is already breathing, you are just bringing your awareness to it.

For a few seconds close your eyes and just be with your breath. (You might want to read the rest of the instructions first before continuing!)

You may become very aware of thoughts and that is fine, there is no need to get rid of them, or to stop them, just notice them, and then come back to noticing the breath.

Take as much time as feels right for you to just breathe.

When you are ready open your eyes and notice how you feel, before continuing with your day.


 'Thank you, I’ve read lots of books on mindfulness and thought I got ‘it’, but books aren’t ‘it’ are they?!'   
MBSR course participan


York MBSR & The Northern Centre for Mindfulness and Compassion

Book Online: www.yorkmbsr.eventbrite.co.uk I Email: Relax@YorkMBSR.co.uk I Telephone: 01904 634710

Post: York MBSR, Priory Street Centre, 15 Priory Street, York, YO1 6ET