Category Archives: UCSD

Navigating Aortic Valve Replacement (AVR) Surgery with mPEAK and Mindfulness

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Read this very personal story from a recent mPEAK participant and Join Pete Kirchmer for the next mPEAK 3-Day Intensive March 11-13, 2017, UC San Diego Center for Mindfulness, San Diego, CA.

By William R. Matthews, MA, LPC

Medical literature contains numerous references proclaiming the benefits of meditation and mindfulness on cardiovascular health and pain management. But to me, these were merely academic case studies, as I had not personally known anyone who had successfully used mindfulness to manage through a major medical procedure. That is, until August 17, 2016, when I had aortic valve replacement surgery.

I need to back up a moment. In March of 2016 I participated in the three-day mPEAK intensive that included six weekly one-hour conference call follow-ups. For me the follow-up sessions were critical for integrating the didactic and practice sessions taught in the three-day into a consistent meditative practice. mPEAK was my first hands-on experience with mindfulness. At that point in time, I had been aware for several years that I had a bicuspid aortic valve that would “eventually” need replacement (in fact it kept me from fully participating in the five-mile mindful walk that is part of the program), but there had been no discussion of surgery with my primary physician or cardiologist. Two months after returning from mPEAK, my new primary care physician sent me for an ultrasound of my heart. The results indicated significant blockage of the aortic valve, and that started the ball rolling for surgery “as soon as possible.”

When a date for surgery was set, I emailed mPEAK ccf9e-headshot2program director, Peter Kirchmer, asking if he could provide me with additional mindfulness resources on pain management, since that seemed to be a big concern connected to surgeries. In response, Pete wrote “Forget about additional resources. You have everything you need already. Just continue developing the skills you already have.” Wise counsel indeed. So I loaded up my iPod with all the meditation files mPEAK had made available to us on its website, added John Kabat-Zinn’s Mindfulness Meditation for Pain Relief, and a few other meditations. I played these every evening before bed, in the waiting lounges of airports, and in my office sharing them with my clients. Ultimately, my iPod was headed with me to the hospital.

The night before surgery I slept soundly without the benefit of any sleep aid other than my meditation-filled iPod. I arrived at the hospital at 5:40 AM surgery day and was taken back to pre-op shortly thereafter. The nurse remarked that my blood pressure showed no signs of anticipatory anxiety.  I too was surprised at how calm I was considering someone was about to cut my chest open and mess with my heart. I told the nurse about my mindful preparation and she asked a lot of questions of interest to learn more. A brief chat with a family member, a friend and a short prayer from the rector of my church was all I remember before waking up almost six hours later.

I awoke in recovery to see the same three faces that I had left there that morning. After a few minutes I was taken to cardiac ICU. A nurse and a member of the physical therapy team armed with a pillow were waiting for me. The PT announced that she was there to help me get into bed by “leaning into my pain and clutching the pillow” as my incisions were on the right side along with two chest tubes. Even in my post-anesthesia fog, my mind went immediately to a body scan, noting that my left side was incision- and tube-free. I also made a mental note that at home my bedroom is set up so that I can only get into bed from my left side. I got up off the gurney without assistance walked around the end of the hospital bed, sat down and got into bed on the left side of the bed without assistance (with minimal pain) and said, “I think I’ll do it this way instead.” The PT could only respond, “I guess that way’s OK too.”

The nurse waiting her turn with me announced that she was there to help me with pain management. She advised, “The key to pain management is staying ahead of the pain.” I interpreted that to mean don’t wait until the pain gets bad, keep taking your medication. At that point my mind recalled an activity from mPEAK where we were asked to insert a hand up to mid-forearm into a bucket of ice water and keep it there until the pain started to hurt. Most people removed their hands from the buckets in under a minute. The teachers explained that a large part of managing pain is changing our relationship to the pain. After sharing techniques and mindsets for doing so, we were given the opportunity to try immersing our hands into the ice water again. Most everyone were able to keep their hands in the ice water for considerably longer the second time around. With this recollection I informed the nurse of my plan – to measure my pain on a scale from 0-5 every hour or so, and if the pain number was not any higher than the last “reading” I wouldn’t be asking for pain medication. I received medication for pain only twice: 1) shortly after arriving in the ICU and 2) later that day when they removed the chest tubes. By the next morning, the day after surgery, I had discontinued all pain medication for the remainder of my hospital stay.

Prior to my surgery, my cardiologist and cardiac surgeon both agreed that I would need to go to a rehab facility “for at least a week” after being discharged from the hospital because I live alone. However, I created a dilemma for them because my recovery was so quick and complete. The discharge social worker advised me that I didn’t meet any medical criteria for rehab placement. She even had PT and OT evaluate me one more time in hopes of coming up with some reason to get me admitted, but neither could come up with a medical need. So I was discharged after 4-1/2 days, with my doctors agreeing that I could stay with a friend who lived within a mile of the hospital. I had a return visit to the cardiac surgeon four days afterward. At that appointment my cardiac surgeon said I was free to go back home and decide for myself when I would go back to work. I was back to work half-time three weeks after surgery and returned to full-time work the following week.

While I wouldn’t necessarily put AVR surgery in the category of a high performance activity, I am convinced that the skills and tools I learned from mPEAK, played a central role in my recovery.

William R. Matthews, MA, LPC is in private practice with the Great Lakes Psychology Group. Bill works out of GLPG’s office in Clinton Township, Michigan, where he counsels with children, adolescents and adults using family systems, EMDR, Mindfulness and sports psychology approaches. Bill is also a volunteer trainer and curriculum consultant for the University of Notre Dame’s Play Like a Champion Today educational program. Bill can be reached at bill.matt.GLPG@gmail.com.

Join Pete Kirchmer for the next mPEAK 3-Day Intensive March 11-13, 2017, UC San Diego Center for Mindfulness, San Diego, CA.

ccf9e-headshot2Pete Kirchmer is  the Program Director for the UCSD Center For Mindfulness mPEAK (Mindful, Performance Enhancement, Awareness & Knowledge) Program. Pete specializes in coaching his clients in applying the practice of mindfulness to making healthy lifestyle changes as well as improving performance in life, work and sport. For more information about Pete Kirchmer please visit his Mindfulness Based Health Coaching website.

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Being Mindful of Your Character Strengths: The mPEAK Program

by Pete Kirchmer

ccf9e-headshot2Pete Kirchmer is  the Program Director for the UCSD Center For Mindfulness mPEAK (Mindful, Performance Enhancement, Awareness & Knowledge) Program. Pete specializes in coaching his clients in applying the practice of mindfulness to making healthy lifestyle changes as well as improving performance in life, work and sport. For more information about Pete Kirchmer please visit his Mindfulness Based Health Coaching website.

Using our personal strengths can enhance our mindfulness but mindfulness logo-mpeakcan also help us better use our strengths in life, work or sport. In the mPEAK program, participants become aware of how and when they are using their strengths and the results that they’re getting so that they can understand how to use them to the best effect.

The informal practice the mPEAK participants use is called “Strengths Spotting”which is the practice of purposefully bringing mindful attention to what strengths are working well in either their own performance or in the performance of others around them. When directed towards others, Strengths Spotting is a powerful practice for counteracting our evolutionarily inherited negativity bias and cultivating the ability to look for the positive rather than for what is annoying or broken.

According to Strength Researcher Alex Lindley, when we are practicing strength spotting with our co-workers, teammates or family, we attempt to name or label what it is about a person that shines. This can be done in conversation with someone you know but it can also be done while observing the way people interact from a distance. It requires us to take a deep and non-judgmental look at the people around us and ask the question of ourselves, “what does that person do well?”. Test it out for yourself and see what happens when you hold people in what humanist psychologist Carl Rogers called “unconditional positive regard” and choose to see them for their strengths rather than judge them for their weakness. Participants regularly report a greater sense of connection, empathy, compassion and report.

Bringing mindful awareness to our own strengths means paying closer attention to what we refer to in mPEAK as “PEAK Performance Events” and flow experiences. By waking up to the experiences of being “on” and then curiously mining those experiences for strengths, participants start learning how to further develop and refine their strengths as well as create more opportunities to use them.

According to the Center for Applied Positive Psychology (CAPP), Realize 2 Assessment, my own highest realized strengths are Mission, Growth, Self Awareness, Empathic Connection, Spotlight, Enabler and Listener. Each of these strengths has a direct positive impact on my commitment to mindfulness practice as well as how I show up in relationships, how I perform at the gym and in my work as a Life Coach. Again, strengths represent who we are when we’re at our best and there’s value in learning to leverage them to increase performance.

However for many who are already “high achievers”, the real growth opportunity lies not in continuing to embellish strengths but rather mindfully marshalling their use.

Strengths out of Balance

We’ve all heard the phrase, “your greatest strengths can be your greatest weaknesses.” Has that ever been true for you? Let’s take a look at how strengths can be both an asset and a liability to your performance, depending on how you use them. Here’s the description of someone, like me, who wields the CAPP strength of Spotlight. “You enjoy being the centre of attention. Whether in a meeting or in a social gathering, you naturally speak up and hold the floor. You like holding people’s interest and focus, and usually find this easy to do. You find that you can get people to listen to you and keep their attention – whatever else might be going on.”

With this strength I’ve been able to get up in front of teams and large organizations, facilitate workshops and give presentations to hundreds of skeptical strangers. Given that public speaking is generally a fear greater than death, I’d say this strength is generally serving me well. But it doesn’t always. There is a shadow side of being in the spotlight, as we know from the lives of movie stars and sports celebrities. Even at it’s worst, my Spotlight is hardly paparazzi worthy, but it has gotten me in enough trouble to warrant continual mindful management.

In my 20’s when my need for the spotlight was the strongest, I was attracted to dating girls whose strengths naturally included being a good audience to the “Pete Show”.  With all the charisma of a frat guy with a new philosophy fetish, I would dominate conversation on double dates and woo the crowds at dinner parties. While telling tales of wild adventure, sharing esoteric theories and violently flaunting my charm, my date and all other poor bystanders were inevitably left in the dust. When my strength of Spotlight was out of balance, there was no room for anyone else to show up and be heard. In the end, I learned the hard way that this is NOT the best strategy for making real connections.

Even a seemingly noble, ethically grounded strengths can be dangerous when out of balance. My strength of Mission has been a North Star guiding my personal practice and professional path as a coach over the years. A “man on a mission” is usually a desirable trait and exactly what’s needed to make real change in the world. But when the strength of Mission is overplayed in my life, everything else that doesn’t perfectly align or directly contribute to furthering my vision is neglected. This includes family, friends, significant others, finances, fun and upkeep of the home. I’ve found that a myopic pursuit of meaning and purpose can lead to isolation and frustration, not the higher performance we’re looking for.

In my many years as a coach I’ve worked with big hearted, compassionate animal lovers who’s strength out of balance lead her to adopt so many stray creatures she could no longer house them, afford to feed them or ever even consider leaving the house for a vacation. I’ve coached a fitness enthusiasts who’s self regulation out of balance constantly bordered on control freak, a single woman who’s fierce independence closed her down to receiving any kind of support from men and an interior decorator who’s attention to detail started showing up as OCD. With mindfulness, each of these people were able to become aware of what it felt like to use their strengths in and out of balance and gained the power to intentionally dial them up or dial them back to fit the circumstances…and this my friends is power.

Beginning to Work With Your Strengths

By now it’s pretty clear that mindfulness and strengths work together to enhance performance and create more opportunities for flow. If you’d like to explore how using strengths could support you along your path, follow these 4 steps:

1.     Discover Your Strengths. There are several strength assessments including the CAPP Realize 2, VIA Character, and the Clifton Strength Finder 2.0. You can also choose to do a self-evaluation by brainstorming what you see as your strengths or by doing a strengths interview and asking others who know you well.

2.     Practice Mindfulness of Strengths. Start intentionally becoming more aware of when and where you’re naturally using your strengths. Take note of the impact they have on your attitude and energy. You may also become aware of how they impact others around you.

3.     Apply Your Strengths. Start intentionally using your top strengths at work, in your relationships, and toward your personal goals.

4.     Manage Your Strengths. Mindfully monitor their use, making sure you don’t under or over play them.

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3-Day Intensives mPEAK course Programs activities include: meditation; talks on the relationship between neuroscientific findings, peak performance and mindfulness; experiential exercises; group discussion; and home practices.
CE credits are available.

May 14-16, 2016 UC San Diego Center for Mindfulness, San Diego, CA

June 17-19, 2016 Brescia University College, London Ontario, Canada

 

 

 

June 26-28, 2015 The Catamaran Hotel, San Diego, CA

Mindfulness Training Leads to Important Changes in the Brains of World-Class BMX Cyclists

By Lori Haase, Ph.D.

mpeak-medals copyResearchers at UC San Diego School of Medicine who have been working with Olympic BMX cyclists to improve their athletic prowess have documented areas of the brain that appear to respond to mindfulness training. Specifically, recent results suggest that these peak performers were better able to appropriately anticipate challenges and found that they could remain focused and aware of their performance in the midst of the split-second stressors that arise in a BMX race that can be intense and often lasts for fewer than two minutes with multiple competitors vying for a place at the finish line. These results suggest that BMX performance may be enhanced through the regular practice of mindfulness meditation.

Reporting in a recent issue of Frontiers in Behavioral Neuroscience (abstact, full article) researchers show that a 8-week intensive mindfulness training course, known as mPEAK, altered the cyclists’ brain activity patterns in two performance-relevant ways:

As measured by fMRI activity in the anterior cingulate cortex (ACC) and insula were enhanced during the anticipatory and recovery phases of a stress-provoking exercise. The ACC and insula are believed to play a strong role in interoception, the ability to sense bodily sensations such a heart rate and integrate them with external stimulation and emotional overlay.

“Prior to the test, their brains were ramping up for activity,” said first author Lori Haase, Assistant Clinical Professor of Psychiatry, UC San Diego School of Medicine. “We interpret this as meaning the athletes are anticipating the stress and getting ready for it.”

The second measurable change was an apparent reduction in the level of connectivity between posterior cingulate cortex (PCC) and both the right medial frontal cortex and ACC, during the stress-evoking test, in which athletes were asked to breathe through a narrow straw that restricted air flow. The PCC is implicated in self-awareness and self-referential thoughts. A reduction in connectivity to this brain area is consistent with the idea that mindfulness training heightens a person’s awareness of bodily sensations, with less self-referential processing added to what is being experienced physically. “This can potentially help athlete stay present to their performance ,” Haase said.

Taken together, these results suggest that significant changes in the brain, directly related to performance in intense and physically demanding activities like BMX cycling or other athletic endeavors, can result from a relatively brief and focused program like the UC San Diego Center for Mindfulness’ mPEAK course.

About The Author: Lori Haase is a Licensed Clinical Psychologist and in addition to her clinical training, she is also a neuroscientist investigating the neural substrates of resilience and optimal performance and their modification through mindfulness training. Dr. Haase is Director, co-developer, and teacher of the Mindful Performance Enhancement, Awareness and Knowledge (mPEAK) program.​

Learn about the mPEAK 3-Day Intensive mPEAK program February 13-15, 2016  at the Catamaran Hotel in San Diego, CA. Activities include: meditation; talks on the relationship between neuroscientific findings, peak performance and mindfulness; experiential exercises; group discussion; and home practices. CE credits are available. Register here.

For our local San Diego residence you are also invited to register for the full 8-Week mPEAK program held at the UC San Diego Center for Mindfulness. The next course starts in January 2016.

 

What Time is It? Inspiring a shift from tic-toc to lub-dub.

by Royan Kamyar

royanRoyan Kamyar, M.D., MBA is Founder and CEO of Owaves, a lifestyle medicine technology company based in Encinitas, CA producing software tools for wearable devices that inspire and motivate the next generation to engage in healthy lifestyle activities.  Royan has presented at TEDxUCSD and been quoted by Forbes, Reuters, FOX News, Xconomy, U-T San Diego and the San Diego Business Journal.  Royan earned his M.D. at Baylor College of Medicine, MBA at the Rady School of Management, UC San Diego, and BA and BS in Biochemistry and Business Administration at UC Berkeley and the Haas School of Business.  He serves on the Formative Board of Directors for UC San Diego Center for MindfulnessMindfulness-Based Professional Training Institute and is an active member of the American College of Lifestyle Medicine.

Image Credit: Dadara

[Image Credit: Dadara]

Imagine a flowering plant. A baking cake. A rising stock price. A healing wound. Time passing can be a beautiful thing.

Why then does the cartoon above resonate so deeply with us? Is it our fear of mortality? Our never-ending list of to-do’s and things left undone that haunt us moment-to-moment? Are we as a culture, as a species, doomed to brood on the past, fear the future, and run away from the present?

The Centers for Disease Control and Prevention (CDC) identifies our sense of “time scarcity” as a leading source of stress in the United States — a primary cause of heart disease, our number one killer. Meanwhile, growing positive psychology research demonstrates the healing power of “being in the present.”

What if our relationship with time shifted? What if we began to view time as a source of inspiration instead of dread? What if each glance at the watch put us more “in the moment,” made us feel more focused, centered and alive? Few realize that our modern timekeeping system is fundamentally arbitrary. Hours, minutes and seconds have no home in cosmology, but rather the digits of our hands…

Technology is evolving as we speak to put smartphones on our wrists. The era of smartwatches with heart rate sensors and real-time monitoring systems is dawning upon us. With processing powers greater than the earliest mainframes and NASA spaceships embedded into our timepieces, we are no longer compelled to settle for a construct of time rooted in hand gestures, ropes and rocks. What if we, as a community of innovators and healers, took the first step in evolving our modern-day answer to the age-old question, “What time is it?”

Mindfulness & Innovations in Timekeeping

The mindfulness community actually has a long and storied track record of innovation in timekeeping, centered around spiritual observations, holidays, rites, rituals, meditation and prayer:

32,000 BCE – Cave art found in France and Germany depicts lunar and seasonal cycles of the “heavens”, representing the first known calendaring system. Its creators are believed to be astronomer-priests of the late Upper Paleolithic Cultures.

4,200 BCE — Ancient Egyptians calculate 365 days between alignments of the sun and Sopdet, goddess of Sirius the Dog Star, marking the Nile’s concurrent flooding and enrichment of the soil.

3,000 BCE — Stonehenge in modern-day England demarcates the annual winter and summer solstices, serving as burial grounds and a venue of ancestor worship and rituals.

2,400 BCE – The first known clocks are the shadow clocks or “obelisks” of ancient Egypt, erected by clerics in pairs at temple entrances for ritual observances.

2,100 BCE — Assyrians, Sumerians and Babylonians of the Middle East establish twelve phases of the moon, or “moonths”, per lunar calendar year. Holy days are declared on the first, seventh and fifteenth of each month.

1,000 BCE – Egyptian clerics develop water clocks or “clepsydras” to continue tracking proper timing of rituals throughout the night, i.e. in the absence of sun and shadows.

100 BCE – Chinese, Korean and Japanese Buddhist monks advance incense timers to replace the more flammable and inaccurate candle clocks of the day. Utilizing various scents, one smells the time change.

1200-1300 AD — Benedictine Monks of Western Europe become the first clockmakers of the region and create the mechanical clock. Adding weights and escapements to water clocks automates ringing of the communal prayer bell.

1582 AD — To more accurately celebrate Easter in its relation to the March equinox, Pope Gregory XIII spearheads the Gregorian Calendar widely used today. The Gregorian Calendar arrives closer to the tropical or “solar” year than the preceding Julian Calendar.

The Origins of Tic-Toc

The divisions of years, months and days are rooted in cosmological events and account for consistent measurements across disconnected cultures. Subdivisions of weeks, hours, minutes and seconds, however, are largely arbitrary and varied more greatly throughout history.

Weeks, for example have seen lengths of 3 to 13 days depending on prevailing leadership. Decisions usually hinged on what was deemed a reasonable workweek as per autocrat or religious text, i.e. “… on the seventh day he rested.” Papal States used six hour days as recently as the 1800’s with 6 o’clock pointing fixedly to sunset, and the Japanese had a twelve hour system with intervals that varied in length according to the season. Decimal time was used by China throughout most of its history dating back to 1000 BCE, was espoused by the French Revolutionary thinkers of the late 1700’s and resurfaced in 1998 when the Switzerland-based Swatch company proposed “Internet Time” of 1000 beats per day.

The sexagesimal system which lies at the heart of our modern-day “tic-toc” was similarly devised for convenience, not derived from scientific fact or basic principles. The ancient Sumerians and Babylonians used sixty as a mathematical base due to its ease of counting with two hands. Each finger segment on one hand represented a number one through twelve demarcated by the thumb, and each digit of the other hand represented a multiplier. Multiplying twelve finger segments by five digits provided a max count of sixty. The number sixty is also considered a “superior highly composite number” in mathematics, meaning it is easily divisible and lends itself well to fractions.

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[Image Credit: Ministry of Education, Brazil]

The Problems with Tic-Toc

Dr. Jon Kabat-Zinn presents a valuable anecdote from the Mindfulness-Based Stress Reduction (MBSR) program he developed at the University of Massachusetts Medical Center, in his manuscript Full Catastrophe Living:

Linda described feeling as if a large truck were always right on her heels, driving just faster than she can walk. It was an image people could relate to; the vividness of it sent a wave of acknowledging nods and smiles through the room…

Her mind was the truck. It was always right behind her, pushing her, driving her, allowing her no rest, no peace.

In the modern age, feeling overwhelmed and out-of-sync is an increasingly common experience. Heart disease is real, heart attacks are real, and the CDC sobers us with the knowledge that this “time scarcity” mentality is a chronic stressor.

Perhaps it is not surprising then that one of the central tenets of mindfulness-based stress reduction is to encourage patients to adopt the present moment. As Dr. Kabat-Zinn explains:

Mindfulness is paying attention on purpose, in the present moment, and nonjudgmentally, to the unfolding of experience moment to moment.

The ancient Greeks embraced two definitions of time to help carry this distinction. “Chronos” was used to discuss chronological or sequential concepts of time, with which we are most familiar and tic-toc describes quite well. “Kairos”, on the other hand, translates to the “eternal moment” in which everything actually happens. This latter concept is missing from our current communication of time and resonates with Dr. Kabat-Zinn’s teaching.

Among pools of evidence collecting around the importance of present moment awareness, Science published a Harvard study in 2010 demonstrating a link between “mind-wandering” and mental health. Over 250,000 data points from 2,250 subjects between the ages of 18 and 88 shows our minds are focused on the past or future 46.9% of the day, leading directly to poor mood. As summarized by study co-author psychologist Matthew A. Killingsworth:

Mind-wandering is an excellent predictor of people’s happiness. In fact, how often our minds leave the present and where they tend to go is a better predictor of our happiness than the activities in which we are engaged.

The tic-toc almost by definition puts us in a sequential frame of mind rather than in the moment. This shift first took hold in the Western world during the Middle Ages with the spread of the mechanical clock. Benedictine Monks lived ascetic lives centered on punctual communal prayer six to seven times per day. Bells (Celtic = clocca or “clock”) were rung manually to inform the community of established timetables. By adding weights and escapements to water clocks, a bell could be rung automatically without requiring a brother present, and more dependably as well.

As the National Watch and Clock Collectors Association notes:

Time no longer flowed like water through a clepsydra — it ticked. It was no longer a seamless continuum, but a succession of short periods.

The streaming of water, passing of a shadow or burning of a flame became replaced by the now familiar “tic-toc”. With the dawning of the Industrial Revolution and mass scaling of clock and watch production, “dollar watches” put everyone in a mechanical state-of-mind and helped synchronize the workforce. Time became money as factories calculated hours worked as key labor costs and employees as wages. As per American historian Lewis Mumford, “… the archetypal model for the industrial era was the clock.”

The tic-toc represented a major departure from cosmological cues for the average person organizing her or his day, as the sundial became officially obsolete in the 1800’s. Perhaps the greatest divorce came more recently with the International Committee for Weights and Measures decision to re-define the second in 1967. A “second” no longer represents an arbitrary fraction of Earth’s rotation around the Sun, but rather:

9,192,631,770 periods of the radiation corresponding to the transition between the two hyperfine levels of the ground state of the caesium 133-atom.

While this advances our computer networking capabilities and satellite communications, the tightening of our “tic-toc” does not necessarily serve to heal our emotional relationship with time. In fact, the focus by such governing bodies on the physics and engineering components of time misses the human implications that actually define it.

Within some of our lifetimes, Albert Einstein brought forward the general theory of relativity, which proved without a doubt that a second for you is not the same as a second for me:

Put your hand on a hot stove for a minute, and it seems like an hour. Sit with a pretty girl for an hour, and it seems like a minute. That’s relativity.

Our speed, our culture, our circumstances, our environment, our climate, our neighbor, our mindspace all dramatically impact our individual perceptions of time. Further, Einstein’s contributions to quantum mechanics helped show the existence of time actually depends on our perceptions of it. No consciousness, no time. So these changes in perception that we feel and experience on a regular basis are not simply novelties or asides in the calculations of time, but real occurrences that get neglected in our current approach.

In the 1950’s, University of Minnesota biologist Franz Halberg coined the term “circadian” (Latin = around a day). Known as the “godfather of chronobiology,” he helped establish a fundamental, evolutionary relationship between our biology and time. We now know that every cell in our body, down to the DNA level, has some “awareness” of (or dependency on) the time of day. This is true for virtually every known organism, even those that are single-celled.

The implications of these “circadian rhythms”, or physiological patterns dictated by the rise and fall of the sun, are both broad and deep. Recent research encouraged the World Health Organization to label night-shift work as a “probable carcinogen”, in the same class as UV radiation, due to its devastating impact on circadian rhythms. Poor circadian rhythms are also linked to heart disease, obesity, diabetes, metabolic syndrome and mental health disorders. Our 24/7, hyper-connected, always-on smartphone culture makes the bulk of us “social-shift workers,” exposed to blue light late into the night… and shifting our hormones into dangerous patterns.

circadian

Why then has nothing changed? Does our new subjective, dynamic definition of time, no longer static and mechanical, not change the underlying formula? Does the realization that our biology has a fundamental, natural and overarching relationship with time not beg us to re-evaluate why this is not factored into the perennial question, “What time is it?”

Introducing Lub-Dub

The arbitrariness of our current timekeeping method, combined with the facts that it is out-of-date and fosters a stressful mindset, presents us with a wide-open opportunity to improve. Coupling our evolved understanding of time with modern needs and the latest technologies, perhaps we can imagine a way to re-define the concept so that it better serves our bodies, hearts and minds.

Consider your daily routine. It might look a lot like this: wake up, meditate, eat breakfast, drive to work, work, eat lunch, go for a walk, work some more, drive home, cook dinner, spend time with family, relax and read a book, go to sleep. What is the optimal way to get you from one “daily milestone” to the next? When you realize the bulk of these milestones don’t generally change from one 24-hour block to the next, you begin to sense there might be a better way to organize and track your day.

Peter Galison, physics professor, historian and philosopher at Harvard University defines clocks accordingly:

We’re always looking for things that repeat, over and over again… and that repetition, that cycle of things, forms a clock. That’s all time becomes, is some repetitive process.

So since my daily activity patterns generally repeat from one day to the next, what if they became my “tic” and my “toc”? So my cadence became linked to “breakfast time” and “exercise time” rather than some mechanical, arbitrary construct that lies beneath it? In essence, I become my clock. Lub-dub.

What we can imagine is a shift from a quantitative, mathematical and mechanical view of time towards a more heartful, experiential and soulful view of time — one that makes sense on an emotional and psychological level.

Amazingly, this approach has a biological basis as well. In his study of circadian rhythms, Dr. Aschoff also coined the term “zeitgeber”, German for “time giver” or “synchronizer. ” The zeitgeber is any external or environmental cue that “entrains” or synchronizes an organism’s biological rhythms to Earth’s 24 hour light/dark cycle and twelve month orbit.

Decades of chronobiology research tells us that these same types of intuitive markers for progression of the day, or daily milestones outlined above, are in fact biological zeitgebers. Meals, exercise, and socializing each play a role in establishing our cyclical physiological relationship with the solar environment. This has implications for: our sleep/wake cycle, body temperature, patterns of hormone secretion, blood pressure, digestive secretions, levels of alertness, mood and reaction times just to name a few.

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[Image Credit: Nature Reviews Neurology]

Timothy Monk, Professor of Psychiatry at the University of Pittsburgh Sleep Medicine Institute summarizes the value of this framework well:

Circadian rhythms are driven by endogenous processes, are self-sustaining, and rely upon circadian time cues (zeitgebers) to remain appropriately oriented to the individual’s environment and desired routine. The gold-standard measures of human circadian rhythms have been core body temperature and salivary or plasma melatonin levels. However, one can also make the case that the behavioral circadian rhythms related to the timing of sleep, meals, work and social interactions are just as valid circadian rhythms as the physiological ones. Moreover, these are the rhythms most salient to the individual himself or herself.

An additional “bonus” of shifting to this type of intuitive, biologically-based system is that these same behaviors — nutrition, sleep, exercise and socializing — are deemed by the American College of Lifestyle Medicine to be the fundamental building blocks of a long, healthy life. Also called “lifestyle vital signs,” measuring and monitoring these parameters might be more meaningful in predicting long-term morbidity and mortality than the traditional set of vital signs for current and future generations (due to an overall shift from acute to chronic and preventable disease). Following the age-old adage that you cannot manage what you do not measure, taking these health fundamentals into account would help prevent and treat diabetes, obesity, heart disease, high blood pressure, depression, anxiety and more.

For example, we know that heart attacks are most likely to occur shortly after dawn due to concurrent rises in blood pressure and cortisol levels. We also know they are more likely to occur at the beginning of the workweek, when stress from anticipating future events reaches its peak. What if your timekeeping tools took this knowledge into account, and helped you time activities accordingly? Perhaps optimizing algorithms to discourage Monday AM work meetings when possible? Or suggesting stress-reducing sounds or images during these times? Something as simple as a picture of a loved one, left in ambient view on your wristwatch at the right time, might go a long way in dipping your odds for a cardiac event.

CFM OWAVES

[Image Credit: Owaves]

Now time becomes something we can control, name, juggle, design, manipulate and relate to according to our personal biology, desires and needs. Granted, a universal timekeeping system would always need to lie at its base. Meeting times must be coordinated and train crashes prevented. And yet, analogous to “personalized medicine”, we can evolve or grow from this generalized base to create a truly individualized and relevant concept of time that inspires and heals rather than stresses and reduces.

Commonly in mindfulness courses today, we are taught that certain external stressors cannot be changed, and are best addressed by mobilizing our internal resources to better respond and adapt to our environment. Yet our maligned relationship with time seems to be universal and we know now, increasingly, that our historical perspective of time is incomplete, arbitrary and malleable. Perhaps we should learn from the mindfulness leaders of millennia ago, and play an active, creative role with regard to understanding, communicating and measuring time.

As we speak, physicists and engineers continue to develop incredible methods for fine-tuning existing calculations of timekeeping tools to better run the machines of the world. I propose it is our duty, as a community of healers and innovators, to ensure that human health and well-being is plugged more squarely into the equation.

Continue to explore the Mindfulness courses presented at the UC San Diego Center for Mindfulness. Registration is open for our local 8-Week Mindfulness programs along with our Mindfulness-Based Professional Training Programs that are held in various locations in North America.

 

Read About Insights Into Mindfulness at Work From: A Career Professional’s Perspective

By Roxanne Farkas, original post National Career Development Association

Roxanne FarkasRoxanne Farkas, M.A., is a Career Advisor and professional career coach at the University of California, San Diego. She’s a Certified MBTI Practitioner and future Yoga Instructor who loves helping her clients and colleagues create clear, compelling visions of their amazing futures through a creative holistic and integrated approach to career advising. Roxanne may be contacted at rfarkas@ucsd.edu

Mindfulness: What is it?

Within the world of work, we face multiple demands and pressures on a regular–even constant–basis. We’re juggling multiple (and changing!) priorities, balancing competing demands for our personal and professional goals, and handling routine conflict and chaos.

More than meditation or simply paying more attention to our lives, mindfulness is “the intention to pay attention to each and every moment of our life, non-judgmentally,” through the focused development of awareness (Center for Mindfulness Stress Reduction FAQs, 2014). Mindfulness includes “purposeful action, focused attention, grounded in the current experience, and held with a sense of curiosity” (Center for Mindfulness Stress Reduction FAQs, 2014).

My Connection to Mindfulness at Work

Participants in Mindfulness-Based Stress Reduction (MBSR) programs enter with stress, low motivation, bad health habits, and a deep desire for change. Eight weeks later, through workshops, practical exercises and practice, participants experience deep and profound change. I know, because I participated in the University of California, San Diego MBSR and experienced these transformations myself. I have incorporated mindfulness in my own career coaching and advising, helping my clients to practice and enjoy the positive benefits of mindfulness for themselves. As a result, I feel I like I am helping to create a more mindful world of work through the individual clients I help.

Connecting Mindfulness to my Practice

In my career development practice, I have engaged clients in journal writing, career mapping, and imagery meditation activities to focus on goal setting and career action planning. Activities like these and the following help my clients think more creatively, experience more hope, and feel more confident in their career discovery and development, and ultimately, the work world.

  • Journaling. If something has meaning, write it down. I draw futuristic images of what goals I would like to accomplish someday. I love to brainstorm ideas and personal goals. Writing helps me focus on what matters to me most.
  • Meditate at Lunch. Sit in stillness like a mountain. Life can be so chaotic at times that sometimes just to to be grounded in a relaxing pose will allow me to regain my energy. Use mini meditations to tune into the present and just be.
  • Charting Ideas and Interest. Draw a mapping chart of all the things you like to do, and create a powerful vision for planning the future. Look over your map. What are some themes, hobbies, music, and books you enjoy? Share your map with someone you trust, or who believes in you.
  • Practice Yoga/Running/Movement. Exercise reduces tension and clears the mind. If you have the opportunity to exercise at work – take it!
  • Breathe. Drink lots of water and breathe deeply. Try to stop for one minute every hour and become aware of your breathing.

Mindful Mindset Activities in Career Counseling

In a Discover Your Dream Workshop” I teach, I have students go through an image gathering exercise where I have them draw and predict a future seven years from now. As the facilitator, I offer guided prompts and create a peaceful atmosphere with my calm voice, appropriate music, and lowered lighting.

In my Career Peer Educator Program, we take a guided walking tour of the school campus. I help them draw attention to different aspects of our campus, and ask them to pay special attention to the moment-to-moment aspects of our walk. For example, the way the wind feels right now, or the many different sounds they can hear, right down to the sounds of their own footsteps on the paths.

A quick assignment I often give is writing a “gratitude email” to influential or inspirational staff, faculty, friends, family, or mentors.

In advising, I ask clients to share one favorite quote and explain what the meaning or value may be. In this way, I am encouraging deeper exploration and reflection than they might normally do.

During advising sessions, I will use focused breathing activities to help students focus their attention, relax, and create a more powerful state for reflection and action.

I frequently conduct advising outdoors or at one of the many community centers on campus to encourage students to notice and possibly connect with the many different resources available to them.

My office setting includes artwork, meaningful objects, and inspirational quotes which I refer to during advising sessions to inspire creativity and motivation.

Another favorite activity is creating workshops and panel presentations that focus on careers in wellness, public health, and alternative medicine. Special career panels include Careers in Wellness, Public Health, Alternative Medicine and Wellness Careers.

Mindfulness at Work in Organizations

With the rising costs of healthcare and a stronger emphasis on wellness, it’s easier than ever to participate in a mindfulness program through work. You can find mindfulness programs in Fortune 500 companies like Monsanto and Google, magazine publishers like Marie Claire (Klein, 2013), and as programs offered through company wellness programs.

Searching for mindfulness in your favorite internet search engine will produce a wide variety of results for further research. Likewise, several great books are available, and you’ll find several mindfulness apps available as well.

Now, as you finish reading this article, take a moment to pause, reflect, and notice your surroundings. Take a deep breath, slowly exhale, and allow your mind to wander…and when you’re ready, take one final, refreshing deep breath, stretch, and feel yourself re-energize for what’s next!

References

Center for Mindfulness Stress Reduction FAQs. (2014). Retrieved July 23, 2014 from: http://www.umassmed.edu/cfm/Stress-Reduction/Faqs/

Klein, K. (2013). Why mindfulness and meditation are good for business. Retrieved from http://knowledge.wharton.upenn.edu/article/why-mindfulness-and-meditation-are-good-for-business/

flower2For more information about the UCSD Center for Mindfulness Worklife Integration programs please visit our website. “Our WorkLife Integration programs address the stress and pressures that work and life have on our minds and bodies, our work performance and our personal lives.”

Join February’s Unconference: Sitting in a circle and talking about what’s really alive for people

by  Susan Kaiser Greenland

kaisergreenlandsusanSusan Kaiser Greenland, JD, Author, Educator, is the developer and co-founder of the Inner Kids mindful awareness program for children, teens and their families. She is author of The Mindful Child: How to Help Your Kid Manage Stress and Become Happier, Kinder, and More Compassionate (Free Press, 2010).

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Have you heard that 2014 will usher in an era of mindful living? It must be true because J. Walter Thompson, a giant advertising agency with considerable qualitative, quantitative and desk research prowess, has identified the top 10 trends for 2014 and mindful living is tenth on the list. What’s more, mindfulness is implicit in several of the top 10 trends. In keeping with this year’s second trend “Do You Speak Visual?” here’s a video teaser:

It’s a funny video and so is characterizing mindfulness as a new trend given its ancient roots in the East and, through Pop icons like Alan Watts, the Beat poets, John Lennon and George Harrison, its decades old roots in the Western zeitgeist. But there’s no denying that mindfulness has become trendy and with popularization insiders are both happy and concerned. If you’re curious about the positive aspects of the growing mindfulness movement check out Mindful Magazine published by seasoned veterans in the field and, if you’re interested in insiders’ concerns, read Ron Purser and David Loy’s Huffington Post article Beyond McMindfulness.

The trendiness of mindfulness has created an explosion of interest in sharing it with children, teens and families and not unlike popularization itself, growing interest in kids’ mindfulness has created it’s own set of plusses and minuses. Last year, Amy Saltzman and Steve Hickman reached out to Mark Greenberg and me to ask if we’d join them in hosting a symposium connected with this year’s Bridging the Hearts and Minds of Youth Conference at UCSD. Together we polled a handful of our colleagues and were especially struck by the following three responses:

* From Chris McKenna with Mindful Schools: “We are looking for issues that are really alive for people and not just theoretical.”

* From Lisa Flook a scientist with The University of Wisconsin, Madison: “How do we engage mindfully (with heartfulness and skillfulness) together and what are mechanisms for explicitly addressing this ongoing group process?”

* From Wynn Kinder with Wellness Works: “ Collaboration and cooperation are messy.”

bridging2014badgeWe went back to the drawing board and the symposium morphed into an Unconference with this Native American adage in mind: “In the circle, we are all equal. When in the circle, no one is in front of you. No one is behind you. No one is above you. No one is below you”.  Steve carved out a morning for mindfulness veterans, newcomers, and those in-between to sit in a circle and (borrowing from Chris) talk about what’s “really alive for them.” We chose this format with professional group facilitators to ensure the “mindful, heartful and skillful process” that Lisa highlights in her comments above. And, we promise to remember Wynn’s prompt that “collaboration and cooperation are messy”.

Here how the Unconference morning will break down:

* The 1440 Foundation has generously underwritten a significant portion of the event including breakfast starting at 7am.

* We’re honored that Sharon Salzberg will lead a meditation at 8:30am.

* Small, facilitated groups will meet for an hour and a half.

* We’ll conclude with a panel discussion moderated by Mark Greenberg.

Like much of the cutting-edge and field development work that’s happening in the mindfulness world, the Bridging the Hearts and Minds Unconference wouldn’t be possible without a generous grant from the 1440 Foundation.

Veterans slated to join our working circles include Sharon Salzberg from IMS, Mark Greenberg and Christa Turksma from CARE, Jim Gimian and Barry Boyce from Mindful Magazine, Vinny Ferraro and Megan Cowan from Mindful Schools, Lisa Flook from University of Wisconsin, Madison, Randye Semple with USC and UCLA, Lidia Zylowska co-founder UCLA Mindful Awareness Research Center, Wynne Kinder from Wellness Works, Chris Willard who wrote A Child’s Mind, Rona Wilensky, Lesley Grant with Marin Mindfulness, Amy Saltzman from Still Quiet Place, Steve Hickman with UCSD and me.

We hope you’ll join us.

The Unconference will be held on the morning of February 7, 2014.  For more information and to register visit the UCSD website.

Help our Center’s Scholarship Fund with a Mindful Gift this Holiday Season.

MINDgiftcover“Mindful is a new magazine giving voice to the mindfulness movement. It’s for everyone who wants to learn how to live with more awareness and fulfillment – a goal that we share. Subscribe ($19.95/year) and Mindful will donate $10 to the UCSD Center for Mindfulness

Surfing A Global Wave

By Chris Gauthier

Global Wave            You know something’s working when it makes it to the big time “for Dummies” book publishing. Today a person can Google “Mindfulness” and will find almost 12 million global links for the word/practice/healing revolution in less than a second. What we find on the internet today and in the contemporary programs of our time is historically linked to practices in other parts of the world about 1500 years before our common era (Alidina, 2011). The folks at UCSD’s Center for Mindfulness work to train professionals, empower those who come to learn the skills, and research this nebulous field to better understand why what they do is successful.

            Variations of this practice of mindfulness, some with traditions hundreds of generations long, are compacted, packaged and exported around the globe. The methodology and application remains in essence, however newly formulated semantics, developed contemporarily by Jon Kabat-Zinn and others describe these activities and practices for this generation. With the success that he has had (Zinn, 2003) along with others, Mindfulness-Based Stress Reduction (MBSR) programs are popping up like Starbucks all over the place. Recently interviewed, Steven Hickman, Psy.D, the founder and current Director of the growing UCSD Center for Mindfulness discusses the continual development of their program.

            Generally, these programs educate people with scientific explanations and evidence for many data-driven and evidence-based consumers today. Hickman knows that mindfulness is somatically located, based on this research and his own practice, so the Center’s programs provide “a way in for people to then let that go and to experience what that is for real” paired with discussions of research, art, and sharing experiences. Researched, tried, and tested, this methodology seems to ‘click’ with human minds and brains to institute real, long-lasting change on a neuronal level (Baer, 2003). UCSD CFM has come a long way from its conception, more than a decade ago.

           steve-hickman Hickman’s vision was and is still: not a business plan, not any sort of “strategic plan” at all. Confident in this work, the practice itself akin to the roots of kelp that meld with the ocean floor, swaying with the change of tide, but never adrift and disconnected. This is what makes UCSD’s program unique: “All of these interventions, even though each one’s different, they all share a core of mindfulness practice, and needing to be grounded in a practice if you are going to teach.” Still, designing an authentic and effective mindfulness program for a large range of participants from chronic pain patients to lawyers is challenging. UCSD’s success is a teaching framework whereby these skills are taught, experienced and made into habits is reflected in the center’s growth. Steve explains that, “people are coming in because they are suffering over something…We help people identify that they have stressors, then set that aside and give people the experience of watching their mind.” This is not where influence of the center stops for long, however.

               The Neuroscience behind Professional Training Institute BannerMindfulness is of increasing interest to healthcare professionals and they are pursuing mindfulness training through the UCSD Center for Mindfulness’s Professional Training Institute. When the center was founded, it quickly became a hub. Hickman describes the experience, “I was just standing on the beach when the global wave of interest hit.” Currently, the CFM is creating programs, training and research opportunities that will help to spread the practice far beyond the center’s current reach. With the instructors here also continually practicing and growing, it is only natural that what the center teaches “can take care of itself.”

              

     Keeping with the pace of the global wave of interest mindfulness brings, Steve is heartened by knowing, “the nice thing is that you can do life and mindfulness at the same time.”


Work Cited

 Baer, Ruth. “Mindfulness Training as a Clinical Intervention: A Conceptual and Empirical Review.” Clinical Psychology: Science and Practice 10 (2003): 125-43. Print.

Bishop, S. R. “What Do We Really Know about Mindfulness-Based Stress Reduction?” Psychosomatic Medicine 64 (n.d.): 71-84. Print.

Kabat-Zinn, Jon. “Mindfulness-Based Interventions in Context: Past, Present, and Future.” Clinical Psychology: Science and Practice 10.2 (2006): 144-56. Print.

“A Tidal Wave of Mindfulness: An Interview with Dr. Hickman.” Interview by Sara Kimmich. May 2013.

Alidina, Shamash, MA. “History of Mindfulness.” Learn Mindfulness. Learn Mindfulness, 2011. Web. 1 June 2013.

 

Image credit: http://apogeepoet.blogspot.com/2012_07_01_archive.html

About the Author:

Chris Gauthier is an alumnus of the University of California, San Diego with a degree in Cognitive Science and a focus in Neuroscience. He has many passions revolving around skills of wholeness, health, and self-discovery. Chris is affiliated with the UCSD Center for Mindfulness. He also travels and presents a variety of topics in a workshop style, mostly to college-level minds. Mr. Chris Gauthier can be reached at: chris.a.gauthier@gmail.com

Mindfulness Invites Engagement & Connection

charwilkins-2By Char Wilkins, MSW, LCSW

What fascinates me about this mindfulness work is the way in which the different qualities and characteristics of being mindful engage and connect us. Recently, I wrote about the rich possibilities inherent in cultivating the skill of listening mindfully and the presence of respect, wonder, gratitude, reverence and connection that naturally seem to co-arise.  It makes me think of the lyrics from an old song that goes “. . . you can’t have one without the other.”  I haven’t done any scientific research on this, but it seems that when making the intention to cultivate even one of these, the others appear.

reflectionsTeaching MBCT or MBSR in a group setting or adapting the program for individual work provides multiple opportunities to nurture connections.  In her book, The Gifts of Imperfection, Brené Brown has a lovely, yet practical, definition of what she feels it means to be connected. She writes “I define connection as the energy that exists between people when they feel seen, heard, and valued; when they can give and receive without judgment; and when they derive sustenance and strength from the relationship.”

As we teach we become aware of many different connections and relationships that arise as the weeks pass.  Daniel Goleman, in his book Social Intelligence: The New Science of Human Relationships writes about how recent findings in neuroscience and biology confirm that we are hard-wired for connection and that our relationships shape our biology as well as our experiences.

There is the relationship a participant creates with the material being presented which may fluctuate from boredom to confusion to excitement.  There is the evolving relationship he or she establishes with the teacher.  In a group setting, each participant determines whether or not they will connect with others and to what extent they will interact with fellow participants.  And then there is the intra-personal work of connecting to oneself that each participant is invited to embark on.  For the teacher, there is the opportunity to model healthy boundaries while nurturing curiosity, potential, and the possibility of connection to self and others.  And there is the ongoing development of the teacher’s own relationship with the program material, the practice and the embodiment of the attitudinal foundations of mindfulness that Jon Kabat-Zinn articulated: patience, trust, beginner’s mind, non-judging, acceptance, non-striving and letting go. Maybe it is true that we teach what we most need to learn.

I’ve barely touched upon the value of and ways this work invites us to connect. Perhaps you have an example or are aware of other connections taking place as you teach a mindfulness-based intervention that you’d be willing to contribute to expanding this exploration.

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The UC San Diego Center for Mindfulness Professional Training Institute has partnered with experienced clinicians and mindfulness teachers Susan Woods, MSW, LICSW and Char Wilkins, LCSW, to offer two 5-day MBSR teacher training retreat programs.

MBSR: Mindfulness-Based Stress Reduction 5-day Teacher Training, June 2-7, 2013 at Joshua Tree Retreat Center, in Joshua Tree, CA

Advanced Training for MBCT and MBSR Teachers: Embodying Mindful Presence and Investigating Mindful Inquiry, June 9-14, 2013 at the EarthRise Retreat Center in Petaluma, CA. and November 11-16, 2013 at the Chapin Mill Retreat Center, Rochester, NY

Experienced Teachers Reflect on the Opportunities and Challenges of Teaching Mindfulness

With the proliferation of mindfulness and Mindfulness-Based Interventions, there is increasing demand for foundational and advanced training for teachers of these so-called “MBIs”. The UC San Diego Center for Mindfulness has partnered with Susan Woods and Char Wilkins to partially meet this demand through a 5-day program entitled: Advanced Training for MBCT and MBSR Teachers: Embodying Mindful Presence and Investigating Mindful Inquiry, June 9-14, 2013 at the EarthRise Retreat Center in Petaluma, CA. The following is the first in a series of periodic posts by Susan and Char, sharing their vision and wisdom in formulating and offering this training, and exploring the territory of teaching mindfulness in general. We invite you to get to know Susan and Char through this series and perhaps to reflect on your own relationship to mindfulness teaching.

By Susan Woods
What a true joy it is for me to anticipate this possibility of bringing MBCT and MBSR teachers together for this training. As the community of MBCT and MBSR teachers has grown in breadth and depth I believe it has become increasingly important to hold in awareness certain questions. What is it that helps sustain our teaching? What are our aspirations? How do we find ways to articulate and live inside the teaching process? How do we come to see the challenges of teaching as the wealth of continually opening landscapes of compassion, generosity and kindness?

At its core the Advanced training for MBCT and MBSR teachers is about supporting and strengthening the skills that characterize teaching mindfulness in the MBCT and MBSR programs.  At its deepest depth, it is about our relationship to the practice of mindfulness and to the articulation of that process. Collectively, it is my hope and belief we will weave a process of contemplative awareness that not only supports and strengthens our teaching, but that emphasizes embodying mindful presence as the heart of teaching with mindful reflective inquiry as the journey.  I look forward to joining you there.
Susan Woods

Susan Woods, MSW., LICSW is a psychotherapist in private practice and has been practicing mindfulness meditation and yoga since 1981.  She teaches MBSR and MBCT groups through her private practice and since 2005 has been immersed in teaching and developing mindfulness-based professional trainings.  She has presented on the clinical application of mindfulness at numerous conferences and is a published author on the training of health professionals in mindfulness-based skills.   www.slwoods.com

By Char Wilkins
As a teacher, the moments that inspire me to keep teaching are never the moments when I’ve cleared up a participant’s confusion for them or said something that a group member thought profound.  Rather, they are the times when coming from a genuinely curious and patient place within myself, I have mindfully attended as the participant found her own truth and understanding.  This relational field that is created between teacher and participant holds the potential of accessibility and possibility.

Is it possible for a teacher to cultivate patience, focus, curiosity and compassion to such an extent that it becomes an articulated and felt sense through his or her teaching?  This is the exploratory path of the Advanced Training for MBCT & MBSR Teachers that invites investigation of two important aspects of teaching MBCT and MBSR, that of embodied mindful presence and the facilitation of mindful inquiry.  I am delighted to be teaching alongside my colleague, Susan Woods, as we offer this program which is both deeply personal and universal in its intentional and heartfelt focus.
–Char Wilkins, LCSW

Char Wilkins, MSW, LCSW is a psychotherapist and certified MBSR teacher. She trains professionals in Adv. MBCT, MBSR and MECL (Mindful Eating/Conscious Living) and offers consultation to MBI teachers and in the use of mindfulness in psychotherapy. She considers her long standing meditation practice to be the foundation of all her work and continues to train in the Dhamma, Qigong and Tai Chi. In her private psychotherapy practice she specializes in working with women who suffer from the ramifications of childhood abuse, depression, anxiety and disordered eating.  www.amindfulpath.com