Mindfulness-Based Cognitive Therapy

Mindfulness & Meditation in Psychotherapy

Mind-body therapy focuses on developing the skills of self-regulation, or emotional intelligence. A very useful context for this learning is mindfulness meditation.

What Is Mindfulness?

Mindfulness is 'paying attention in a particular way: on purpose, in the present moment, and non-judgementally'*. While it's an attitude you can bring to almost any activity, it is practised formally in meditation.

Mindfulness-Based Cognitive Therapy

Mindfulness developed in eastern spiritual traditions, but has recently been allied to western psychotherapy approaches, notably Cognitive Behavioural Therapy (CBT). Mindfulness-Based Cognitive Therapy (MBCT) is rapidly gaining prominence as an evidence-based therapy for depression and anxiety. One form of MBCT is Acceptance and Commitment Therapy (ACT) developed principally by Stephen Hayes. ACT (and MBCT generally) can be very usefully combined with biofeedback.

How Does Practising Mindfulness Help?

Mindfulness and mediation aim to develop a greater degree of awareness. Awareness is a prerequisite to a conscious sense of choice and control.

Mindfulness also develops flexibility in how we pay attention. In stressful states of mind the attention tends to be narrow, rigid and "grasping". Conversely, broad receptive awareness, with the senses open, tends to calm the mind. We can develop a looser and more accepting attitude towards our passing thoughts and feelings. Paradoxically, by letting go of the effort to control, we can feel more in control of our minds.

* This definition is from Jon Kabat-Zinn - page 4 of his book 'Wherever you go, there you are: Mindfulness meditation in everyday life'.

To learn any skill you need feedback - are your efforts proving effective or not? One reason meditation isn't easy is that feedback is subtle - it's easy to get distracted and not notice.

If we can accept there is a physiological difference between a mindful, aware state and a distracted state - agitated or drowsy for example - then biofeedback can give useful information. An example is Heart Rate Variability biofeedback. When the breathing is slow, calm and natural, rhythm develops in the heart rate, which is synchronised with the breath. The phenomenon is known as Heart Rate Coherence. The intrusion of negative emotions such as anxiety or frustration tends to disrupt the rhythm.

Biofeedback doesn't change the essential nature of meditation - it doesn't take away the need to apply your mind in a particular way, it just adds some objective feedback.

Mindfulness Links

Mindfulness Based Cognitive Therapy (MBCT) - website for the Oxford Mindfulness Centre, part of Oxford University's Department of Psychiatry

Centre for Mindfulness Research and Practice - a teaching centre for mindfulness based therapy, part of Bangor University

ACBS - Acceptance & Commitment Therapy - information on ACT