mindfulnesscompassion slides final for web

8/17/2019 MindfulnessCompassion Slides Final For Web

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Kristin Neff, Ph.D.University of Texas, Austinhttp://www.self-compassion.org/

Mindfulness and Compassion:

Similarities and Differences


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Concern for the alleviation of sufferingof sentient beings (self and others)

What is Compassion?


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Three Components ofCompassion for Self or Others


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Mindfulness

•

Requires noticing the suffering of self/others

without avoidance or aversion


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Kindness

•

Treating self/others with care and understanding

•

Involves active soothing and comforting


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Common Humanity

•

Seeing the experience of self/others as part of

larger human experience


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What is the Difference Between

Mindfulness and Compassion?

Depends on how you define mindfulness!


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Common Definition of Mindfulness:

Paying attention to present moment

experience without judgment


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Can be used as umbrella term for the dharmaor contemplative practice more generally


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M

m1 m2 m3 m4


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Four Aspects of M (Umbrella of Mindfulness)

•

m1: Paying attention to experience in the

present moment


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•


present moment

•

m2: Relating to experience without judgment or

resistance (mindfulness = m1/m2)


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•


present moment

•



•

m3: Relating to the experiencer with the desire to

alleviate suffering (compassion)


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•


present moment

•



•

m3: Relating to the experiencer with the desire to

alleviate suffering (compassion)

•

m4: Understanding the nature of both experienceand the experiencer (wisdom)


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• m1: Paying attention to experience in the presentmoment

•


resistance (mindfulness = m1/m2)•

m3: Relating to the experiencer with the desire toalleviate suffering (compassion)

•

m4: Understanding the nature of both experience

and the experiencer (wisdom)• Four aspects are cumulative and build on each

other m1 < m2 < m3 < m4


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•

It is important to understand differences between

m’s for research


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•


m’s for research

! Self-report measures

!

Physiological differences

! Brain function


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•


m’s for training


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•


m’s for training

! All four aspects may spontaneously unfold,

especially among long-term practicioners


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•


m’s for training

! All four aspects may spontaneously unfold

!

More direct training is sometimes needed, and

there are specific practices for each “m”


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Four aspects of M (Umbrella of Mindfulness)

•


m’s for training


especially among long-term practitioners

! More direct training is sometimes needed, and


! Training in compassion for oneself probablymost needed


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Four aspects of M (Umbrella of Mindfulness)

•


m’s for training


especially among long-term practitioners! More direct training is sometimes needed, and


! Training in compassion for oneself probably

most needed

" MBSR and MBCT focus mainly on teaching m1/m2,

teach self-compassion implicitly


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Mindful Self-Compassion Program(created by Chris Germer and Kristin Neff)

•

Modeled on MBSR, designed as a sister program

• Focuses primarily on teaching self-compassion


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Mindful Self-Compassion Program

•

Modeled on MBSR, designed as a sister program

•

Focuses primarily on teaching self-compassion

• Appears to raise self-compassion 2 to 3 times

more than MBSR, 4 to 5 times more than MBCT

! Gains maintained for at least a year


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Mindful Self-Compassion Program

• Modeled on MBSR, designed as a sister program

• Focuses primarily on teaching self-compassion

• Appears to raise self-compassion 2 to 3 times more

than MBSR, 4 to 5 times more than MBCT

! Gains maintained for at least a year

•

For most, prior mindfulness training probably best,some may need self-compassion first


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Paradox of Mindfulness and Self-Compassion•

Mindfulness (m1/m2) accepts painful experience

without resistance, “being” with things as they are

•

Compassion (m3) wishes the experiencer to be

free from suffering, active self-soothing


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Paradox of Mindfulness and Self-Compassion

We give ourselves compassion not to feel better

but because we feel pain


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Paradox of Mindfulness and Self-Compassion

Self-compassion provides the emotional safety neededto mindfully open to our pain


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Mindfulness and Compassion:

A Beautiful Dance


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Emiliana Simon-Thomas, Ph.D.Science Director, Greater Good Science Center

University of California, Berkeley

The Biological Landscape of Mindfulness

& Compassion


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Paul Gilbert PhD, FBPsS, OBEMental Health Research Unit, Kingsway Hospital Derby

www.compassionatemind.co.uk

www.compassionatewellbeing.com

Compassion Focused Therapy


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The Two Psychologies of Compassion

Compassion can be defined in many ways:

As a sensitivity to the suffering of self and others with adeep commitment to try to relieve and prevent it

Two different Psychologies

– To approach, understand and (how to) engage withsuffering

–

To work to alleviate and prevent suffering –nurturing

Each more complex that might at first seem


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Compassion Focused Therapy: A Social Mentality

Caring/Helping

Giving

Specific Competencies

e.g., attention empathy

Facilitators vs Inhibitors

Care/Help Seeking/

Receiving

Specific Competencies

e.g., openness responsive

Facilitators vs Inhibitors


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Compassion as Flow

Different practices for each

Other Self

Self Other

Self Self

Evidence that intentionally practicing each of

these can have impacts on mental states and social

behaviour


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Why do we need Compassion?

Life is Hard


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Compassion Begins With a

Reality Check

• We have gene-built evolved brains

•

We all are born, grow decay and die – and aresusceptible to disease and injury

•

We are socially shaped – from our gene

expressions to our sense of self


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Compassion:

Challenges of Our Evolved Brain

and the

Distressed Mind


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Sources of behaviour

Old Brain: Emotions, Motives,Relationship Seeking-Creating

New Brain: Imagination,

Planning, Rumination, Integration

Need compassion for a very tricky brain


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COMPASSION




Mindful Brain


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Competitive




Mindful Brain


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Compassion and

Emotions


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Types of Affect Regulator Systems

Incentive/resource-

focused

Wanting, pursuing,

achieving

Activating

Non-wanting/

Affiliative focused

Safeness-kindness

Soothing

Threat-focused

Protection and

Safety-seeking

Activating/inhibiting

Anger, anxiety, disgust

Drive, excite, vitality Content, safe, connected


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Incentive/resource-

focused

Wanting, pursuing,

achieving

Activating

Non-wanting/

Affiliative focused

Safeness-kindness

Soothing

Threat-focused

Protection and

Safety-seeking





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Safeness,

Affiliation and AffectRegulation


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Incentive/resource-

focused

Wanting, pursuing,

achieving

Activating

Non-wanting/

Affiliative focused

Safeness-kindness

Soothing

Threat-focused

Protection and

Safety-seeking




B t lf d th


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Between self and others

Threat Affiliative/Soothing

Calms

120 Million year evolving system to regulate threat

Self-to selfSelf to self


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Compassion and

Caring


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Showing we care

C i C i t Mi d


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Caring-Compassionate Mind

Care for

well-being

Sensitivity Sympathy

Distress

tolerance

EmpathyNon-Judgement

Compassion

ATTRIBUTES

Warmth

Warmth

Warmth

Warmth

Caring Compassionate Mind


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Caring-Compassionate Mind

Imagery

Attention Reasoning

Feeling Behaviour

Sensory

Care forwell-being

Sensitivity Sympathy

Distress

tolerance

EmpathyNon-Judgement

Compassion

ATTRIBUTES

SKILLS TRAINING

Warmth

Warmth

Warmth

Warmth


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Compassionate Mind/Mentality

Attention ThinkingReasoning

Behaviour

Motivation Emotions

ImageryFantasy Compassion


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Conclusion

Humans are capable of wonderful things, but also terriblethings. Very mixed mind – many seeds

Our minds are really a mixed range of potential motives, waysof thinking and behaving – and we easily dissociate one state ofmind from another

By improving our understanding of the nature of compassion,it’s facilitators and inhibitors, both as a giver and receiver, wemay be better placed to cultivate the good in us. This could bethe focus for the next generation


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Shauna L. Shapiro, Ph.D.Santa Clara University

Mindfulness & Compassion


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Acknowledgments Greater Good, Dacher Keltner, Jason Marsh

Jon Kabat-Zinn, Jack Kornfield, Tara Brach, Gary Schwartz, Roger

Walsh, Coquelicot Gilland, Shinzen Young, Benedict and Nancy

Freedman


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Mindfulness Defined

“The awareness that arises out of

intentionally paying attention in an open,kind and discerning way.

Shapiro & Carlson, 2006


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Intention

AttentionAttitude

Three Core Elements of Mindfulness


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Intention

Your intentions set the stage for what is possible. They remind you from momentto moment of why you are practicing…Iused to think meditation practice was so powerful…that as long as you did it at all, you would see growth and change. Buttime has taught me that some kind of personal vision is also necessary.

What is your intention for being here?


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The most important thing is to

remember the most important thing

Suzuki Roshi


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Attention •

Present Moment Awareness

• Monkey mind

•

Mindfulness practice tames andstabilizes the mind so we can see

clearly.

“An unstable mind is like an

unstable camera; we get a fuzzy picture.” Christopher Germer


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Attitude

How we pay attention


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Attitude

Acceptance

Openness

Curiosity

Nonstriving

Trust

Kindness

Patience

Letting Go

Caring

Compassion

What we practice becomes stronger


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Neuroplasticity

Our repeated experience shapes our brain.

Mindfulness practice increases grey matter

density in areas of the brain associated with

learning, self-awareness, emotional

intelligence, interoception and compassion.

(Lazar, 2005; Britta Hölzel, 2011)

Cortical thickening correlated with

experience: The more you practice the

stronger the cortex. (Lazar, 2005)

D Mi df l P i I


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Does Mindfulness Practice Increase

Compassion for Self and Other?Research demonstratesmindfulness training increases

compassion for self and other

in physicians, medical

students, counselingpsychology students,

undergraduates, psychologists

and other health care

professionals.

Shapiro, Jazzeri, Goldin, 2012

Shapiro, Oman, et al, 2008

Shapiro, Brown, Bielge, 2007

Shapiro, Astin, et al, 2004

Shapiro, Schwartz, Bonner, 1998


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How Does Mindfulness Cultivate Compassion?

1. What we practice becomes stronger

2.

Slowing down

3. Interdependence

4.

Remembering our essential nature


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1. What We Practice Becomes Stronger


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2. Slowing Down

When we are hurried, stressed, scared we lose touch with our

natural compassion. Mindfulness helps us slow down, see clearly

and stay connected to our deepest values.

3 i df l l S O


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3. Mindfulness Helps Us See OurInterdependence

We are all cells in God’s body


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4. Remembering Our Essential Nature

A clinical example:

Mindfulness for PTSD.

Learning to welcome all

of our experience with

compassion…even the

seemingly unforgiveable.

St Francis and the Sow


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St. Francis and the SowGalway Kinnell

P f H


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Presence of Heart

If you can sit quietly after difficult news


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If you can sit quietly after difficult news…

If in financial downturns you remain perfectly calm…

If you see your neighbors travel to favorite places without a

tinge of jealousy…

If you can happily eat whatever is put on your plate…

If you can love everyone around you unconditionally…

If you can always find contentment just where you are…

You are probably…


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A Dog!


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Thank you for your kind attention.


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Nancy Bardacke, RN, CNM, MAUCSF Osher Center for Integrative Medicine

UCSF School of Nursingwww.mindfulbirthing.org

Mindfulness-Based

Childbirth & Parenting (MBCP)

Training the Mind, Body, and Heartfor Childbirth and Beyond


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"

1994 -- MBSR

" 1998 -- Formal adaptation of MBSR into MBCP

(in my living room)

"

2007 -- UCSF Osher Center for Integrative Medicine

" 70 classes in 15 years

" More than 1,300 expectant parents

A Brief History


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Why Bring Mindfulness

to Expectant Families?

" Pregnancy is stressful

"

Childbirth is stressful

"

Parenting is stressful

"

Being born is stressful!


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“Gestation is the time when our nervous systems are

under construction and being wired for equanimity

and stability or for hypersensitivity and vulnerability

to the stressors of the world outside the womb…”

Robin Karr-Morse with Meredith S. Wiley

Scared Sick: The Role of

Childhood Trauma in Adult Disease


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Can Mindfulness Bring Benefit?


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Perhaps…

"

9 week course x 3 hours

" Daily home practice: 30 min/day

6 days/week

" Silent daylong retreat

" Reunion after birth


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Mindfulness Practices

" Body Scan

" Sitting Meditation

"

Yoga

" Walking Meditation

" Loving-kindness Practice

" Mindfulness in daily life


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MBCP Practices

" Mindful pain practices

" Inquiry practice: fear

" Mindful partner communication

" Thread of mindful parenting

" Community


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MBCP Pilot Observational Study Duncan and Bardacke, Journal of Child & Family Studies (2010)

INCREASED: DECREASED:

Positive emotions Negative emotions

Mindfulness

~attention/awareness

Depressive mood

~non-judging

~non-reactivity

Pregnancy anxiety


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Preliminary

Qualitative Findings" Increased confidence and decreased stress/fear post MBCP

" High use of mindfulness pain coping skills during childbirth

" Mindfulness sustained in the postpartum period

" Relationship benefits:

" Attunement behaviors, increased couple intimacy

" Common language, empathic connection

" Interrupt intergenerational patterns of suffering

Th H f h M


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The Heart of the Matter


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Expanding MBCP

CenteringPregnancy with

Mindfulness Skills, SFGH


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More expansion…

" Future Research

" PEARLS: Labor related pain

" OPAL: Survey of MBCP

alumni ~N=500" International Collaborations:

UK, the Netherlands, Sweden,

Hong Kong

"

Teacher Training / UCSD


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It’s not about the birth…


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Rhonda V. Magee, J.D.University of San Francisco School of Law

Mindful Lawyering:

Peacemaking and Healing through

Compassion


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An Opening Practice: S.T.O.P.

Mindfulness is

being more fully alive

to the unrepeatable moments of our lives,

and acting from the wisdom that arisesfrom there.

The Mindfulness Revolution


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The Mindfulness Revolution:


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The Mindfulness Revolution:changing the “how” of conflict

transformation.Peaceful

contact with

the present

Expandingskill set

TransformingProcesses

Rethinkinglegal

education

Increasingwell-being


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It Means Opening Up the Law School

Classroom!

.

!and bringing the whole person back in.


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Mindful Lawyers are More Compassionate Lawyers.

The movement to transform law practice begins with:

Mindfulness,

Which supports:

our own inner healing,

compassionate self-development

and

commitments to

heal andbring peace to the world.


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Mindful, Compassionate Lawyers are Psychologically

Flexible and Can Help Others Become so:

Excerpted from:

Acceptance and

Commitment

Therapy Made

Simple, Russ Harris,

M.D. (2009)

“Contemplative Law”:


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Integrating Compassion, Peacemaking and Healing

Developing Lawyers in Three Ways,through Three Windows:

• Intra-personal

• Inter-personal

• Inter-systemic

Wi d #1 P L d t S lf h li


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Window #1: Presence Leads to Self-healing.

Compassionate self-care.

Mindfulness-Based Practices have been shown to

significantly reduce the stress of people in a wide

range of fields.

My own research and personal experience confirm

this finding: A full 97% of respondents so far report

finding that contemplative practices help themmanage stress.


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Window # 2: Compassionate Lawyering Creates New

Possibilities.

Compassionate Relationship healing

and conflict transformation.

Mindfulness-Based Practices help transform conflict

through compassion, supporting ethical, relationalhealing.

Here again, 97% of respondents in my study self-report

that these practices improve their relationships.

Wi d #3 R l h h


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Window #3: Real change happens.

Compassionate Re-Invention of Self, Practice andLaw Itself.

Mindfulness transforms

our understanding of who we are and reshapes our

work.

“It has helped me to see how interconnectedall of life is. I am beginning to view the law

profession as one that can heal relationshipsinstead of one that is adversarial .”


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Mindful Conflict Management and Transformation:

Compassionate Lawyers Working to Heal and Bring Peace to a

Broken-hearted world.


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Robert McClure, LCSW, CEAPSharp HealthCare

Sustaining Compassion in Health Care


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mindfulnesscompassion slides final for web

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