Therapeutic mindfulness

One of the most exciting developments in mindfulness over the past four decades has been its increasing use for therapeutic aims – to support people who are dealing with chronic health issues, life-threatening illnesses, depression, anxiety, trauma and a range of other physical and mental challenges. There are thousands of studies which validate the use of therapeutic mindfulness, and countless people have been helped by learning mindfulness as part of their treatment plan. From better pain management, improved immunity and decreased inflammatory response to improved mood, lower anxiety and improved relationships, there is clear evidence that mindfulness can be used therapeutically. It’s not a replacement for medical treatments, counselling or medication, but it can support these other therapies and enhance their effectiveness.

Unfortunately, this is also an area where mindfulness can do more harm than good, if it is taught by inexperienced practitioners to people with certain vulnerabilities. Learning mindfulness can initially increase our experience of pain, difficult thoughts and negative emotions, as we slow down enough to really become aware of them, and this can be unsettling. Even people who are not dealing with major difficulties are often quite dismayed when they start to meditate and realise just how frantically busy their mind always is, and how little, if any, time they actually spend in the present moment. With the right support and guidance from an experienced and trained practitioner, these early stages can be worked with and can lead to increased affect tolerance, personal growth and resilience. Often people learn mindfulness while also supported by counselling and/or medication, and this can be very effective. Yet, at the moment, anyone can call themselves a mindfulness teacher, whether they’re highly qualified, or whether they simply like the sound of it and are making it up as they go along (I’ve met a few people in the second category!). Mindfulness may also be contra-indicated for people who are experiencing psychosis, schizophrenia, or other conditions where dissociation may be present.

When taught by someone suitably qualified, therapeutic mindfulness has the potential to significantly shift our relationship to the difficulties of our lives. As we practise non-judgmental awareness, acceptance, beginner’s mind, letting go, we slowly and gradually learn to become less caught up in emotional reactiveness and unhelpful thought patterns. I’ve been teaching the eight-week Mindfulness Based Stress Reduction (MBSR) course for eight years now, and consistently, by week four or five, participants report significant shifts in how they are approaching the challenges of their lives. They describe being more calm, less reactive, less caught up in painful emotions, being able to see the bigger picture. They find they often have a choice of how to respond to difficulties, and they talk about exploring new and better options, which is very empowering.

Weekly practice idea:

Take ten to twenty minutes to sit somewhere quiet and notice your breath coming and going. When the mind wanders off, gently bring it back to the breath. What do you notice in your thoughts, your body sensations, your emotions?

Anja Tanhane