St Clements
OSTEOPATHY & MASSAGE

Mindfulness

New: Mindfulness guided meditation exercise with Ben Ousey

Q&A:  Ben Ousey on Mindfulness

What exactly is Mindfulness?

The concept of mindfulness refers to a particular state of conscious awareness where the mind is deliberately focused on the present moment and then observing whatever is happening in the mind or body without judgement. Mindfulness meditations are designed to promote this state of being and there is a growing body of scientific research to support its effectiveness, especially in dealing with stress, anxiety and pain.

What three things should I be doing to lower the impact of stress on my wellbeing?

There are many effective ways to combat stress and anxiety. Some methods will work better for different people, so this list is only a guide.

  1. Learn to practice mindfulness or similar relaxation techniques. If you suffer from stress or anxiety then there are few better ways to gently help yourself to relax.
  2. Exercise regularly - physical activity that raises the heart rate causes the release of endorphins that can lift your mood. You don't have to run marathons or spend hours at the gym. If you can find an exercise or activity you enjoy doing  that would be ideal and to be honest you can't beat a brisk walk in the countryside.
  3. Give yourself a break, by which I mean be kind to yourself. None of us are perfect and we are all just trying our best. You are allowed to get it wrong and find things difficult. So try not to be hard on yourself when you do.

Can you suggest Mindfulness techniques that I can use right away? 

Many of the Mindfulness meditation techniques are quite simple but that is not to say that they are easy. One of the most common techniques is to use the breath as a focus for our attention. You can try our guided meditation video above.

Where can I learn more about  Mindfulness & Mindfulness techniques?

Perhaps the best independent resource is the Mindfulnet website which provides information on all aspects of mindfulness and recommended books, apps and courses.

http://www.mindfulnet.org/index.htm http://www.mindfulnet.org/index.htm

 

Ben Ousey BSc (Hons) Ost is an experienced Osteopath and graduated with a BSC Hons Osteopathy from Oxford-Brookes University. He is registered with the General Osteopathic Council and is a member of the Institute of Osteopathy. Ben incorporates a variety of osteopathic techniques including massage, joint mobilization and spinal manipulation, in order to reduce pain and improve mobility. Ben is experienced in treating many musculoskeletal conditions such lower back pain and neck pain, as well as repetitive strain and sports injuries.  He is particularly interested in the treatment of chronic and persistent pain both with conventional osteopathic treatment and through the OsteoMAP programme. In addition Ben is a qualified meditation teacher and graduated from The British School of Meditation in 2014. Ben is passionate about meditation and the positive and scientifically proven effects a regular meditation practice has on human health.  Ben is available to provide guided meditations and training one on one or in small group sessions.  

 

References

Cherkin DC, Sherman KJ, Balderson BH, et al. Effect of Mindfulness-Based Stress Reduction vs Cognitive Behavioral Therapy or Usual Care on Back Pain and Functional Limitations in Adults With Chronic Low Back Pain: A Randomized Clinical TrialJAMA.2016;315(12):1240-1249. doi:10.1001/jama.2016.2323. http://jama.jamanetwork.com/article.aspx?articleid=2504811 (accessed 20/04/2016).

Mindfulness Meditation Trumps Placebo in Pain Reduction study notice. http://www.wakehealth.edu/News-Releases/2015/Mindfulness_Meditation_Trumps_Placebo_in_Pain_Reduction.htm (accessed 20/04/2016).

Kuyken, Willem et al., Effectiveness and cost-effectiveness of mindfulness-based cognitive therapy compared with maintenance antidepressant treatment in the prevention of depressive relapse or recurrence (PREVENT): a randomised controlled trialThe Lancet, Volume 386 , Issue 9988 , 63 - 73. http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(14)62222-4/abstract (accessed 20/04/2016).

Speca, Michael PsyD; Carlson, Linda E. PhD; Goodey, Eileen MSW; Angen, Maureen PhD., A Randomized, Wait-List Controlled Clinical Trial: The Effect of a Mindfulness Meditation-Based Stress Reduction Program on Mood and Symptoms of Stress in Cancer OutpatientsJournal of Psychosomatic Medicine. Sept/Oct 2000; 62(5): 613-622). http://journals.lww.com/psychosomaticmedicine/Abstract/2000/09000/A_Randomized,_Wait_List_Controlled_Clinical_Trial_.4.aspx.  (accessed 20/04/2016).

Albert J. Arias, Karen Steinberg, Alok Banga, and Robert L. Trestman. Systematic Review of the Efficacy of Meditation Techniques as Treatments for Medical Illness. The Journal of Alternative and Complementary Medicine. October 2006, 12(8): 817-832. doi:10.1089/acm.2006.12.817. http://online.liebertpub.com/doi/abs/10.1089/acm.2006.12.817 (accessed 20/04/2016).

http://ajp.psychiatryonline.org/doi/abs/10.1176/ajp.149.7.936

 

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