2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
"Mindfulness" is a relatively new and interesting phenomenon in modern cognitive-behavioral psychotherapy.
Over the past decades, the foreign literature has noted a steady increase in the number of works devoted to the scientific development of the concept of awareness or psychological mindfulness [4, 18].
Awareness techniques in meditation practices have existed for centuries as part of Buddhist and other Eastern spiritual traditions. The study of the phenomenon of mindfulness in the context of scientific research in clinical psychology and psychotherapy began in the 1980s (Kabat Zinn, 1990) [4, 18].
The concept of "mindfulness" originated in the philosophy of Zen Buddhism. It implies an emphasized orientation to the present moment. Zen teaches that every moment is complete and perfect and that acceptance, humility and appreciation of what is, should be at the center of therapy, rather than a desire for change (Hayes et al., 2004). In its original sense, this concept does not refer to mental states, but as Allen pointed out, some aspects of mindfulness involve susceptibility to psychological processes. The central element of awareness is the recognition that thoughts are just thoughts, not “you” or “reality” (Fonagy, Bateman, 2006) [1, 20]. Mastering the skills of consciously living life allows you to look at the world more broadly, opens up the opportunity to learn to competently cope with negative information and stresses, which are of great importance in today's dynamically developing world.
We are talking about the attitude to thought as a mere thought, and not as an ontological reflection of reality. This attitude presupposes a higher efficiency of coping with negative experiences, namely, the ease of actualizing alternative aspects of experience, refraining from negative conceptualization of neutral events, the breadth of the range and adaptability of responses to negative stimuli [4, 19].
Further considering the term "mindfulness" (awareness), it is worth noting that in Webster's English Explanatory Dictionary ("Webster") the term "mindfulness" is defined as:
1. quality or condition of care;
2. the practice of maintaining an impartial state of heightened or complete awareness of one's thoughts, emotions or experiences from moment to moment;
3. state of consciousness [5].
In psychology, it is customary to talk about awareness as a trait that characterizes the cognitive-personal style of an individual. The subject of research in this case is the function of awareness in the organization of a person's inner life (Didonna, 2009) [4, 20].
The ability to realize the subjectivity of the internal picture of reality is considered, therefore, as an effective means of coping with various forms of psychological stress - anxiety, fears, irritation, anger, rumination [4, 20].
W. Kuyken with ed. suggest that the skills of mindfulness and non-judgmental acceptance of experience level the relationship between negative emotions and specific thinking patterns [4, 23].
It is worth noting that the phenomenon of mindfulness is a central component of several psychotherapeutic approaches: Mindfulness based stress reduction program (MBSR) or mindfulness based stress reduction and meditation (Kabat Zinn, 1990), Mindfulness based cognitive therapy (MBCT), or Mindfulness Based Cognitive Therapy. (Kuyken, Watkins, Holden et al., 2010; Teasdale, Segal, Williams et al., 2000), as well as the subject of numerous self-help and self-help books. In addition to the scientific study of awareness as a specific psychotherapeutic intervention, this phenomenon is actively discussed in more popular literature as a path to spiritual growth, pleasure, wisdom, etc. [4, 22].
The concept of mindfulness has found important applications in cognitive-behavioral methods, which include dialectical behavioral therapy (DPT, Linehan, 1987; Chiesa, Serretti, 2001) and a form of cognitive-behavioral therapy for depression aimed at reducing the likelihood of depression recurrence (Teasdale et al., 2000). Mindfulness reflects the attitude of openness, which is also included in the concept of mentalization (Fonagy, Bateman, 2006) [1, 20; 4].
Mindfulness can be trained. Thanks to the development of skills for conscious living and perception of the surrounding reality, the quality of life of people can significantly change for the better. It is the perception of thoughts, as just thoughts, without an incentive to action, that allows you to avoid impulsive actions in life, and also forms the desire to make responsible decisions in difficult life situations.
Modern concepts of mindfulness are described in the literature on dialectical behavioral therapy (DBT) [3]. The DBT states that mindfulness is the ability to deliberately live in the present moment with full attention (to let go of habits that have become automatic or routine in order to be fully present and participate in your life); not to condemn or deny the present moment (realizing the consequences, distinguishing between useful and harmful, but letting go of the desire to assess the present moment, to avoid, suppress or block it); not to be attached to the past or the future (to pay attention to the experience of each new moment, and not to ignore the present, clinging to the past or the future) [3]. This approach reflects a particular philosophy of life. What is mindfulness practice? Consciously directing attention to the present moment, without judging that moment. Meditation is the practice of mindfulness and building mindfulness skills over a predetermined period of time (sitting, standing, or lying down). When we meditate, we either concentrate, focus our attention (for example, on sensations in the body, breath, emotions, or thoughts), or expand our attention (embracing everything that enters our field of awareness). There are many forms of meditation that differ from each other (mainly depending on whether our attention is open or focused, and if focused, then on what object). Mindfulness can also be in motion. There are also many opportunities for practicing mindfulness in movement, bringing the skills of mindfulness into any physical exercise: yoga, qigong, walking, martial arts (tai chi, aikido, karate), dancing and more [3].
Analyzing some of the techniques of mindfulness, it is worth noting effective exercises based on mindfulness breathing. For example, the exercise "counting in and out": "Sit on the floor in a Turkish fashion. You can also sit on a chair, kneel, lie on the floor, walk slowly. As you inhale the air, be aware of the inhalation and slowly note: "I inhale, one." As you exhale, be aware of the exhalation and mentally note: "I exhale, once." Remember to start breathing from your belly. Beginning with the next breath, be aware of it and mentally note: "I inhale, two." Exhaling slowly, be aware of the exhalation and mentally note: "I exhale, two." Go to ten, then go back to one. When distracted, return to unity [3, 311]. It is a versatile exercise and can be used in a variety of settings. It helps to cope with anxiety, fears, panic, and distracts from negative thoughts. In the process of performing the presented exercise, attention switches to awareness of one's breathing and to the account, which ultimately contributes to the stabilization of the psychoemotional state as a whole.
Numerous studies at the level of meta-analysis have proven the effectiveness of mindfulness-based therapy in the treatment of various mental disorders [4, 19].
Literature:
- Bateman E. W., Fonagi P. Treatment of borderline personality disorder based on mentalization: a practical guide. - M.: "Institute of General Humanitarian Research", 2006. - 248 p.
- Lainen, M. Cognitive Behavioral Therapy for Borderline Personality Disorder / Marsha M. Lainen. - M.: "Williams", 2007. - 1040s.
- Lainen, Marsha M. Skills Training Guide for the Treatment of Borderline Personality Disorder: Per. from English - M.: LLC "I. D. Williams ", 2016. - 336 p.
- Pugovkina O. D., Shilnikova Z. N. The concept of mindfulness (awareness): a non-specific factor of psychological well-being // Modern foreign psychology. –2014. –№ 2. - С.18-26.
- Merriam-Webster Dictionary and Thesaurus. [Electronic resource]. -Access mode:
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