Mindfulness

Mindfulness

Summary

·         Mindfulness is a very simple form of meditation.

·         It is not related to any religion or belief system.

·         It can be practiced by anyone and does not require any special training although there are classes.

·         Research has shown that practising mindfulness meditations regularly can reduce stress and anxiety.

How does this work?                             

Mindfulness meditation is one way you can look after your mental and spiritual well-being.  We now recognise how strong the link is between the body and the mind although we don't understand it fully.  Basically, when you are physically unwell, this affects your mood and conversely, when you are stressed, anxious or depressed this undermines your physical health.  Furthermore, regular physical training improves not only your physical health but also your mental and emotional well-being and regular psychological practice can, through reducing stress and anxiety, improve your physical health.

The principle that underlies Mindfulness is compassionately allowing yourself to experience sensations, thoughts, feelings without judging them or adding emotion (negative or positive).  It is about being present and aware in every moment and observing those moments without criticism.

What are the benefits?

·         Regular practice of mindfulness reduces stress and anxiety, directly improving quality of life.

·         Symptom control may be improved because stress and anxiety exacerbate many symptoms including: fatigue; pain; and breathlessness.

·         Adopting  a more mindful approach to your life with cancer, can make choices and decisions easier

·         Lower levels of stress allow deeper and more restorative rest and sleep

What is the evidence?

Clinical trials have confirmed the benefit on psychological symptoms from mindfulness meditation.  As a consequence we have given this an approval score of 3. 

Who would this be good for?

We recommend that all patients adopt some form of regular Spirit / Mind practice and Mindfulness Based Stress Reduction is a good choice if you haven’t already found a different form of practice.

Who should be careful?

Generally, meditation is thought to be very safe.  If you are already seeing a psychiatrist or counsellor you should discuss starting meditation with them first.

Myth busting

·         You don’t have to sit cross legged on the floor to meditate.

·         Meditation is not a religion: you don’t have to be a Buddhist to meditate.  Meditation can be part of a faith practice but many people who meditate have no special religion.

·         Mindfulness meditation does not have to take a lot of time.  Short meditations can be helpful although it is recommended to be persistent and practice regularly

Preparation and Self-Assessment

There is no special preparation you need before you start Mindfulness meditation.  However, like any new endeavour which requires regular practice, it may be a good idea to take a careful look at your normal daily and weekly routine and see where and how often you can fit in a regular session.   In Step 3 of setting up your PlanBe we suggest that you take some time to complete this exercise.  Secondly, mentally committing to your new resolutions and visualising yourself meditating regularly will help you remain motivated:  this is step 4 of setting up your PlanBe.

There are a number of standard questionnaires which can be used to measure mood and stress levels.  We recommend you complete one of these before you start your meditation.  We will send you one of these by email within a week of you registering for PlanBe .

Local Resources

You can meditate at home without having to go on a course or find a teacher but there are lots of courses and teachers around.  Teachers are not required by law to be qualified so it is worth making sure that anyone you go to is properly trained and is recommended by someone you trust such as your doctor or nurse.

Gadgets and Apps

Mindfulness meditation does not require any props or equipment but you might like to create a calming mood with a candle or incense. (Please follow usual precautions!)

There are many apps available for those that like them.  Headspace is a popular one but there are lots of others.

Method / Planning what to do

Although you can practice Mindfulness anywhere and at any time, a regular mediation session helps calm thoughts and anxieties.  A common technique is to focus on your breath while sitting quietly and practice allowing thoughts to appear and disappear naturally without striving to block or hold onto  them.

Setting personal goals

How often and how long you practice your mindfulness is entirely up to you.  However, setting and completing a reasonable personal goal aids motivation and gives you a feeling of satisfaction.  So choose a duration and frequency that you think you can stick to.  You can always increase it later if you feel it’s not enough.

Evaluating your progress

Review your diary regularly, don’t be despondent if you miss a few sessions you’d planned to do, hopefully if you set yourself a reasonable goal, you will have the satisfaction of seeing that you have met your targets.

We will send you repeat questionnaires to complete about every 4 weeks.

If you find you are unable to manage your stress and anxiety levels using a regular practice like this then please let your doctor or nurse know.

Further Reading

·         Full Catastrophe Living, Revised Edition: How to cope with stress, pain and illness using mindfulness meditation by Jon Kabat-Zinn

·         Mindfulness: A practical guide to finding peace in a frantic world by Mark Williams

·         Mindfulness for Health: A practical guide to relieving pain, reducing stress and restoring wellbeing.by Vidyamala Burch