Practicing)Mindf-lness)&)Compassion) - - PowerPoint PPT Presentation

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Practicing)Mindf-lness)&)Compassion) - - PowerPoint PPT Presentation

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Practicing)Mindf-lness)&)Compassion) The$Greater$Good$Science$Center ! The$Science$of$a$Meaningful$Life Website :!!Award(winning!ar,cles,!videos,!podcasts,!and!more!at! greatergood.berkeley.edu! Events : $$

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Practicing)Mindf-lness)&)Compassion)

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Practicing)Mindf-lness)&)Compassion)

The$Greater$Good$Science$Center!

The$Science$of$a$Meaningful$Life

Website:!!Award(winning!ar,cles,!videos,!podcasts,!and!more!at! greatergood.berkeley.edu! Events:$$Seminars,!Workshops,!Summer!Ins,tutes!! Science:!!Research!Fellowships,!Gra,tude!Ini,a,ve,!Online! Gra,tude!Journal!(Thnx4.org)! Books:!!Born$to$Be$Good,$The$Compassionate$Ins<nct,$Raising$ Happiness,$Are$We$Born$Racist?!

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Practicing)Mindf-lness)&)Compassion)

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Practicing)Mindf-lness)&)Compassion) Our$Co9Sponsors$

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The!Center!for!Building!a!Culture!

  • f!Empathy!

Our$Partners$

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!

  • The!Science!of!Mindfulness!and!Compassion!
  • Trainings!and!Prac,ces!
  • Programs!and!Stories!from!the!Field!

Goals$and$Flow$of$the$Day$

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Practicing)Mindf-lness)&)Compassion)

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Kristin Neff, Ph.D. University of Texas, Austin

http://www.self-compassion.org/

Mindfulness and Compassion: Similarities and Differences

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Concern for the alleviation of suffering

  • f sentient beings (self and others)

What is Compassion?

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Three Components of Compassion 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 dharma

  • r 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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Four Aspects of M (Umbrella of Mindfulness)

  • m1: Paying attention to experience in the

present moment

  • m2: Relating to experience without judgment or

resistance (mindfulness = m1/m2)

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Four Aspects of M (Umbrella of Mindfulness)

  • m1: Paying attention to experience in the

present moment

  • m2: Relating to experience without judgment or

resistance (mindfulness = m1/m2)

  • m3: Relating to the experiencer with the desire to

alleviate suffering (compassion)

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Four Aspects of M (Umbrella of Mindfulness)

  • m1: Paying attention to experience in the

present moment

  • m2: Relating to experience without judgment or

resistance (mindfulness = m1/m2)

  • m3: Relating to the experiencer with the desire to

alleviate suffering (compassion)

  • m4: Understanding the nature of both experience

and the experiencer (wisdom)

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Four Aspects of M (Umbrella of Mindfulness)

  • m1: Paying attention to experience in the present

moment

  • m2: Relating to experience without judgment or

resistance (mindfulness = m1/m2)

  • m3: Relating to the experiencer with the desire to

alleviate suffering (compassion)

  • m4: Understanding the nature of both experience

and the experiencer (wisdom)

  • Four aspects are cumulative and build on each
  • ther m1 < m2 < m3 < m4
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Four Aspects of M (Umbrella of Mindfulness)

  • It is important to understand differences between

m’s for research

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Four Aspects of M (Umbrella of Mindfulness)

  • It is important to understand differences between

m’s for research ! Self-report measures ! Physiological differences ! Brain function

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Four Aspects of M (Umbrella of Mindfulness)

  • It is important to understand differences between

m’s for training

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Four Aspects of M (Umbrella of Mindfulness)

  • It is important to understand differences between

m’s for training ! All four aspects may spontaneously unfold, especially among long-term practicioners

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Four Aspects of M (Umbrella of Mindfulness)

  • It is important to understand differences between

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)

  • It is important to understand differences between

m’s for training ! All four aspects may spontaneously unfold, especially among long-term practitioners ! More direct training is sometimes needed, and there are specific practices for each “m” ! Training in compassion for oneself probably most needed

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Four aspects of M (Umbrella of Mindfulness)

  • It is important to understand differences between

m’s for training ! All four aspects may spontaneously unfold, especially among long-term practitioners ! More direct training is sometimes needed, and there are specific practices for each “m” ! 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 needed to 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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The!Vagus!Nerve!(m2/m3)!

  • PNS!influence!on!heart!

rate!–!slows!beat!down! during!outbreath! !

  • Associated!with!

affilia,on,!tend!&! befriend,!general! posi,ve!emo,onal!tone!

  • Sensi,ve!to!safety!
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Oxytocin!(m2/m3)!

  • Supports!caretaking/

nurturance,! affec,on,!social! bonding!(esp.!long! term)!

  • Promotes!trust!
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Practicing)Mindf-lness)&)Compassion) The!Brain:!Hypothalamic(Midbrain! Care/Nurturance!Circuitry!(m3)!

  • Supports!parental!

approach!care/nurturance! behaviors!

  • Sensi,ve!to!safety!

(emergent)!vs.!threat! (quashed)!!

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Practicing)Mindf-lness)&)Compassion) The!Brain:!Insula!&!Midline!Shared! Circuitry!(m3/m4)!

  • Enables!

emo,onal! resonance!

  • Is!a!catalyst!for!

appraisals!&! a\ribu,ons!

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Practicing)Mindf-lness)&)Compassion) The!Brain:!Temporal!Parietal!Junc,on! &!Social!Emo,onal!Exper,se!(m3/m4)!

  • Represents!

meaning!of! emo,on!signals!

  • Enables!‘seeing!

from!their!point!

  • f!view’!
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The!Brain:!The!Prefrontal!Cortex!&! A\en,on/A\unement/Awareness!(m1/m2)!

  • Harnesses/channels!‘monkey!mind’!
  • Enables!efficient!recovery!
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Practicing)Mindf-lness)&)Compassion) The!Brain:!Mesolimbic!Rewards!&! Amygdala!Fear/Vigilance!(m2)!!

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The!Brain:! Resourceful,! Overlapping,! and! Malleable!

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Practicing)Mindf-lness)&)Compassion) A!Biological!Profile!of!m4:! Compassionate!Mindfulness!

↑ Vagal!Tone!&!autonomic!“flexibility” ↑ Oxytocin!“Tone” ! ↑ Hypothalamic(midbrain!social!bonding!“Tone”! ↑ Frontal!lobe!“flexibility”! ↑ Connec,ons!between!reward!&!social!engagement/ exper,se!pathways !! ↓ Connec,ons!between!fear/vigilance!&!social!engagement/ exper,se!pathways! ↓ Overregula,on!of!a\unement/emo,on!suppression!!

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Thanks!!

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Paul Gilbert PhD, FBPsS, OBE Mental 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 a deep commitment to try to relieve and prevent it Two different Psychologies

– To approach, understand and (how to) engage with suffering – 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 are

susceptible 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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Practicing)Mindf-lness)&)Compassion) 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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Practicing)Mindf-lness)&)Compassion) Sources of behaviour

Old Brain: Emotions, Motives, Relationship Seeking-Creating COMPASSION New Brain: Imagination, Planning, Rumination, Integration

Need compassion for a very tricky brain

Mindful Brain

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Practicing)Mindf-lness)&)Compassion) Sources of behaviour

Old Brain: Emotions, Motives, Relationship Seeking-Creating

Competitive

New Brain: Imagination, Planning, Rumination, Integration

Need compassion for a very tricky brain

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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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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Safeness, Affiliation and Affect Regulation

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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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Between self and others

Threat Affiliative/ Soothing Calms 120 Million year evolving system to regulate threat

Self-to self

Self to self

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Compassion and Caring

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Showing we care

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Caring-Compassionate Mind

Care for well-being Sensitivity Sympathy Distress tolerance Empathy Non-Judgement

Compassion

ATTRI ATTRIBUTE UTES S Warmth Warmth Warmth Warmth

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Caring-Compassionate Mind

Imagery Attention Reasoning Feeling Behaviour Sensory

Care for well-being Sensitivity Sympathy Distress tolerance Empathy Non-Judgement

Compassion

ATTRI ATTRIBUTE UTES S SK SKILLS -TRAI S -TRAINING G

Warmth Warmth Warmth Warmth

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Practicing)Mindf-lness)&)Compassion) Compassionate Mind/Mentality

Attention Thinking Reasoning Behaviour Motivation Emotions Imagery Fantasy

Compassion

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Conclusion

Humans are capable of wonderful things, but also terrible

  • things. Very mixed mind – many seeds

Our minds are really a mixed range of potential motives, ways

  • f thinking and behaving – and we easily dissociate one state of

mind from another By improving our understanding of the nature of compassion, it’s facilitators and inhibitors, both as a giver and receiver, we may be better placed to cultivate the good in us. This could be the 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 Attention Attitude

Three Core Elements of Mindfulness

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Intention!

Your intentions set the stage for what is

  • possible. They remind you from moment

to moment of why you are practicing…I used to think meditation practice was so powerful…that as long as you did it at all, you would see growth and change. But time 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 and

stabilizes 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)

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Does Mindfulness Practice Increase Compassion for Self and Other? !

Research demonstrates mindfulness training increases compassion for self and other in physicians, medical students, counseling psychology 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.

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  • 3. Mindfulness Helps Us See Our

Interdependence !

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

  • f our experience with

compassion…even the seemingly unforgiveable.

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  • St. Francis and the Sow

Galway Kinnell

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Presence of Heart !

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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, MA UCSF Osher Center for Integrative Medicine UCSF School of Nursing www.mindfulbirthing.org

Mindfulness-Based Childbirth & Parenting (MBCP)

Training the Mind, Body, and Heart for 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

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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 arises

from there.

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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 Expanding skill set

Transforming Processes

Rethinking legal education Increasing well-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:

  • ur own inner healing,

compassionate self-development

and commitments to heal and

bring 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)

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“Contemplative Law”:

Integrating Compassion, Peacemaking and Healing

Developing Lawyers in Three Ways, through Three Windows:

  • Intra-personal
  • Inter-personal
  • Inter-systemic
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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 them manage 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, relational healing. Here again, 97% of respondents in my study self-report that these practices improve their relationships.

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Window #3: Real change happens. Compassionate Re-Invention of Self, Practice and Law Itself. Mindfulness transforms

  • ur understanding of who we are and reshapes our

work.

“It has helped me to see how interconnected all of life is. I am beginning to view the law profession as one that can heal relationships instead 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, CEAP Sharp HealthCare

Sustaining Compassion in Health Care

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The$Center$for$Compassion$and$Altruism$Research$ and$EducaEon$(CCARE)$

Stanford University School of Medicine

!

!! ! ! !

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“The!cul,va,on!of!compassion!is!no! longer!a!luxury,!but!a!necessity,!if!our! species!is!to!survive.”!

! ! ! ! !! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!(!H.H.!Dalai!Lama!

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Practicing)Mindf-lness)&)Compassion) Burnout$and$Compassion$FaEgue$

$$ $Burnout$and$SaEsfacEon$With$

Work9Life$Balance$Among$US$ Physicians$RelaEve$to$the$ General$US$PopulaEon! ! !$45.8%!of!7288!physician! respondents!reported!at!least!1! symptom!of!burnout.! !Physicians!in!special,es!at!the! front!line!of!care!access!seem!to! be!at!greatest!risk.!The! conclusion:!burnout$is$more$ common$among$physicians$than! among!other!US!workers!

! !JAMA!Oct!8,!2012,!Vol.!172,!No.!18!! ! ! ! ! !

!! !According!to!various!studies,!at!

least!one9third$of$nurses$who! work!in!high(risk!selngs!may!be! suffering!from!compassion! fa,gue!at!any!given!,me.!There! may!be!a!rela,onship!between! the!symptoms!of!compassion! fa,gue!and!the!risk!of!commilng! medical$errors,!and$paEents$are$ less$saEsfied$with!the!care.! !! ! !NCI!Cancer!Bulle,n!July!24,!2012,!!

Vol.!9,!No.!15!

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Practicing)Mindf-lness)&)Compassion) Compassion$CulEvaEon$Training$$ (CCT)$2012$

  • 9!weekly!2!hour!mee,ngs!
  • In!class!lectures,!guided!medita,ons,!group!

discussions.!

  • Daily!life!prac,ces!and!recorded!guided!medita,ons.!
  • Monthly!follow!up!class!

!

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Practicing)Mindf-lness)&)Compassion) CCT$Six$Steps$$

  • 1. Se\ling!and!Focusing!the!Mind!
  • 2. Loving!kindness!and!compassion!for!a!loved!one!
  • 3. Compassion!for!oneself!

Loving!kindness!for!oneself!

  • 4. Embracing!shared!common!humanity!
  • 5. Cul,va,ng!compassion!for!others!
  • 6. Ac,ve!Compassion!Prac,ce!
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Practicing)Mindf-lness)&)Compassion) Our$Strategy$

  • Grow!organically!
  • Bo\om!up!
  • Word!of!mouth!
  • Cul,vate!leader!champions!
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Practicing)Mindf-lness)&)Compassion) Common$Humanity$

$

  • Seeing!the!experience!of!self/others!as!part!of!

larger!human!experience!!

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Practicing)Mindf-lness)&)Compassion) You$are$a$part$of$the$Greater&Good&&&&

Get&Involved!&

# !Sign!up!for!our!FREE!monthly!newsle\er!!

# !Volunteer!.!.!.!live!or!virtually!! # !Become!a!member!–!get!great!benefits!! # !Follow!us!on!Facebook!and!Twi\er! # !Make!a!tax(deduc,ble!dona,on!

Visit$us$at$greatergood.berkeley.edu$ !

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Thank$You!$

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