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Why Mindfulness Is a Superpower: An Animation

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We've gathered 10 mindfulness practices created by women to help you live a generous, compassionate, healthy life.

We've gathered 10 mindfulness practices created by women to help you live a generous, compassionate, healthy life.

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10 Mindfulness Practices from Powerful Women - Mindful

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In honor of International Women's Day we've gathered 10 mindfulness practices created by women to help you live a generous, compassionate, healthy life.

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CMRP Audio downloads | Centre for Mindfulness Research and Practice | Bangor University

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Bangor University is a Registered Charity: No. 1141565

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Contemporary culture has a way of making everything seem daunting, even something as simple as meditation. This 2-minute video presents a very straightforward way to start meditating: sit up straight and concentrate on

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No matter how established your personal mindfulness practice is, sometimes you can use a little extra inspiration.

Luckily, when it comes to mindfulness, there is no shortage of inspirational quotes you can use to give yourself that extra bit of motivation.

Whether you are looking for recent quotes or age-old quotes from the Buddha himself, and whether you are looking for quotes about mindful eating or less-specific sayings, here are the most powerful mindfulness quotes out there, from a wide range of mindfulness leaders and practitioners.

Before you read on, we thought you might like to download our 3 Mindfulness Exercises for free. These science-based, comprehensive exercises will not only help you cultivate a sense of inner peace throughout your daily life but will also give you the tools to enhance the mindfulness of your clients, students or employees.

38 Quotes About Being Mindful

These are some of our favorite quotes about being mindful in general. A number of them come from some of our favorite mindfulness leaders because some people just have a way with words.

These quotes should inspire your mindfulness practice in one way or another without having to be too specific. They may also help you define mindfulness in a way you had not previously thought of.

Jon Kabat -Zinn

Jon Kabat-Zinn is the founder of the Center for Mindfulness at the University of Massachusetts Medical School, where he developed the Mindfulness-Based Stress Reduction program or MBSR.

The little things? The little moments? They aren't little.

Jon Kabat-Zinn

Wherever you go, there you are.

Jon Kabat-Zinn

Mindfulness is a way of befriending ourselves and our experience.

Jon Kabat-Zinn

The best way to capture moments is to pay attention. This is how we cultivate mindfulness.

Jon Kabat-Zinn

Mindfulness means being awake. It means knowing what you are doing.

Jon Kabat-Zinn

Thích Nhất Hạnh

Thích Nhất Hạnh is a Buddhist monk, author, and mindfulness teacher (whose many students include the above-mentioned Jon Kabat-Zinn) who was also nominated for the Nobel Peace Prize in 1967 by Dr. Martin Luther King, Jr.

To think in terms of either pessimism or optimism oversimplifies the truth. The problem is to see reality as it is.

Thích Nhất Hạnh

Many people are alive but don't touch the miracle of being alive.

Thích Nhất Hạnh

The present moment is the only time over which we have dominion.

Thích Nhất Hạnh

Live the actual moment. Only this actual moment is life.

Thích Nhất Hạnh

The feeling that any task is a nuisance will soon disappear if it is done in mindfulness.

Thích Nhất Hạnh

Meditation is not evasion; it is a serene encounter with reality.

Thích Nhất Hạnh

Jack Kornfield

Jack Kornfield is a mindfulness teacher and author who (along with Sharon Salzberg and Tara Brach) founded the Insight Meditation Society in 1975 and played a key role in bringing mindfulness and mindfulness meditation to the West.

When we get too caught up in the busyness of the world, we lose connection with one another - and ourselves.

Jack Kornfield

Everything that has a beginning has an ending. Make your peace with that and all will be well.

Jack Kornfield

Wisdom says we are nothing. Love says we are everything. Between these two our life flows.

Jack Kornfield

The things that matter most in our lives are not fantastic or grand. They are moments when we touch one another.

Jack Kornfield

Much of spiritual life is self-acceptance, maybe all of it.

Jack Kornfield

Pema Chödrön

Pema Chödrön is a Buddhist nun and author who has written several popular books about mindfulness. She is also the director of the only Tibetan Monastery for Westerners.

You are the sky. Everything else is just the weather.

Pema Chödrön

Fear is a natural reaction to moving closer to the truth.

Pema Chödrön

Nothing ever goes away until it has taught us what we need to know.

Pema Chödrön

The essence of bravery is being without self-deception.

Pema Chödrön

Meditation practice isn't about trying to throw ourselves away and become something better. It's about befriending who we are already.

Pema Chödrön

Rejoicing in ordinary things is not sentimental or trite. It actually takes guts.

Pema Chödrön

Chögyam Trungpa

Chögyam Trungpa was the 11th Trungpa tülku, an important figure in Tibetan Buddhism, and a major influence in introducing Tibetan Buddhism to the West by teaching students like Pema Chödrön. He was also an originator of the idea of Shambhala meditation practice.

Altogether, the idea of meditation is not to create states of ecstasy or absorption, but to experience being.

Chögyam Trungpa

Sharon Salzberg

Sharon Salzberg is a mindfulness teacher and author who (along with Jack Kornfield and Tara Brach) founded the Insight Meditation Society in 1975 and played a key role in bringing mindfulness and mindfulness meditation to the West.

Mindfulness isn't difficult, we just need to remember to do it.

Sharon Salzberg

That's life: starting over, one breath at a time.

Sharon Salzberg

Allan Lokos

Allan Lokos is the founder of the Community Meditation Center in New York as well as a popular mindfulness author.

You cannot control the results, only your actions.

Allan Lokos

Don't believe everything you think. Thoughts are just that - thoughts.

Allan Lokos

Your actions are your only true belongings.

Allan Lokos

The art of peaceful living comes down to living compassionately & wisely.

Allan Lokos

We cannot force the development of mindfulness.

Allen Lokos

Tara Brach

Tara Brach is a mindfulness teacher and author who (along with Jack Kornfield and Sharon Salzberg) founded the Insight Meditation Society in 1975 and played a key role in bringing mindfulness and mindfulness meditation to the West.

What would it be like if I could accept life - accept this moment - exactly as it is?

Tara Brach

There is something wonderfully bold and liberating about saying yes to our entire imperfect and messy life.

Tara Brach

Amit Ray

Amit Ray is a mindfulness leader who has authored several popular books on mindfulness and mindfulness meditation.

If you want to conquer the anxiety of life, live in the moment, live in the breath.

Amit Ray

Looking at beauty in the world, is the first step of purifying the mind.

Amit Ray

Open the window of your mind. Allow the fresh air, new lights and new truths to enter.

Amit Ray

Rasheed Ogunlaru

Rasheed Ogunlaru is a motivational speaker and life/business coach who has authored several popular books on mindfulness.

Step outside for a while - calm your mind. It is better to hug a tree than to bang your head against a wall continually.

Rasheed Ogunlaru

A few simple tips for life: feet on the ground, head to the skies, heart open...quiet mind.

Rasheed Ogunlaru

How you look at it is pretty much how you'll see it.

Rasheed Ogunlaru

15 Mindfulness Quotes From The Buddha

Unsurprisingly, some of the most powerful mindfulness quotes come from the Buddha. When it comes to quotes from The Buddha, though, it is important to really do your research. There are almost countless inspiring quotes floating around that are attributed to The Buddha despite there being no evidence of the Buddha having said them.

The following are some of our favorite quotes from The Buddha that we are fairly certain can actually be attributed to The Buddha, but of course, let us know if this is not the case.

The Way is not in the sky, the Way is in the heart.

Buddha

You only lose what you cling to.

Buddha

Peace comes from within. Do not seek it without.

Buddha

Three things can not hide for long: the Moon, the Sun and the Truth.

Buddha

Nothing can harm you as much as your own thoughts unguarded.

Buddha

Attachment leads to suffering.

Buddha

Nothing is forever except change.

Buddha

Just as a snake sheds its skin, we must shed our past over and over again.

Buddha

Every experience, no matter how bad it seems, holds within it a blessing of some kind. The goal is to find it.

Buddha

Our life is shaped by our mind, for we become what we think.

Buddha

With our thoughts we make the world.

Buddha

Be where you are, otherwise you will miss your life.

Buddha

If the problem can be solved why worry? If the problem cannot be solved worrying will do you no good.

Buddha

Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.

Buddha

If you are facing in the right direction, all you need to do is keep on walking.

Buddha

12 Mindfulness Quotes For Quotes of The Day

If you're looking for a little extra mindfulness motivation to start off your day with, these quotes should help you out. If you want, you can even put them together in a daily calendar and use one of these quotes to guide you throughout each of your days (well, for about two weeks).

These quotes are short, but will give you a lot to think about during your day. For this section, we have only selected one quote per speaker, so that you can start each day with a different perspective.

It is never too late to turn on the light.

Sharon Salzberg

You can't stop the waves, but you can learn to surf.

Jon Kabat-Zinn

Every morning we are born again. What we do today is what matters most.

Buddha

Do every act of your life as though it were the very last act of your life.

Marcus Aurelius - The Emperor of Ancient Rome in the second century as well as a philosopher.

Life is a dance. Mindfulness is witnessing that dance.

Amit Ray

Treat everyone you meet as if they were you.

Doug Dillon - Teacher and author who has written on a large variety of subjects, including mindfulness and history.

A mind set in its ways is wasted.

Eric Schmidt - Author and business executive. He is also the former CEO of Google, where he attempted to bring mindfulness and psychology teachings into the workplace.

The mind is just like a muscle - the more you exercise it, the stronger it gets and the more it can expand.

Idowu Koyenikan - Consultant, speaker and author who has written about mindfulness in the business world.

The stiller you are the calmer life is.

Rasheed Ogunlaru

The only way to live is by accepting each minute as an unrepeatable miracle.

Tara Brach

One who is patient glows with an inner radiance.

Allan Lokos

Don't let life harden your heart.

Pema Chödrön

11 Quotes About Mindful Eating

Mindful eating is, as it sounds, an aspect of mindfulness practice that focuses on eating (and drinking). It is the idea that you should not rush through your meal to get it over with or to stop being hungry, but that rather you should be thoughtful about how you eat, what you eat, and how what you eat is nourishing you.

It also aims to stop the practice of mindless eating, which can either consist of rushing through your meals or eating when you do not really need or want to eat. Practicing mindful eating can be an extremely powerful part of a mindfulness practice, as everyone needs to eat throughout the day, so everyone has similar opportunities to practice mindful eating no matter what else is going on in their lives.

These are some of our favorite quotes to get you thinking about mindful eating, or to enrich your existing practice.

Jan Chozen Bays

Jan Chozen Bays is a medical doctor and Zen teacher who (along with others such as her husband) founded the Great Vow Zen Monastery in the United States. In 2009 she published Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship With Food.

Mindful eating is a way to become reacquainted with the guidance of our internal nutritionist.

Jan Chozen Bays

Thích Nhất Hạnh

Along with his Buddhist and mindfulness background mentioned above, Thích Nhất Hạnh coauthored Savor: Mindful Eating, Mindful Life, a popular book on mindful eating.

Mindful eating means simply eating or drinking while being aware of each bite or sip.

Thích Nhất Hạnh

Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves - slowly, evenly, without rushing toward the future.

Thích Nhất Hạnh

You must be completely awake in the present to enjoy the tea.

Thích Nhất Hạnh

Tea is an act complete in its simplicity. When I drink tea, there is only me and the tea. The rest of the world dissolves.

Thích Nhất Hạnh

Susan Albers

Susan Albers is a clinical psychologist and author who is a major proponent of mindful eating.

Mindful eating is about awareness. When you eat mindfully, you slow down, pay attention to the food you're eating, and savor every bite.

Susan Albers

Instead of thinking of food as the enemy, allow yourself to enjoy the process of planning and preparing meals or going out to lunch with a friend. Stay in the present moment and understand that the purpose of food is nourishment.

Susan Albers

Training your mind to be in the present moment is the #1 key to making healthier choices.

Susan Albers

Shunryu Suzuki

Shunryu Suzuki was a Buddhist monk and author who founded the Tassajara Zen Mountain Center, the first Buddhist Monastery outside of Asia, and helped popularize mindfulness in the West as a result.

When you bow, you should just bow; when you sit, you should just sit; when you eat, you should just eat.

Shunryu Suzuki

Michelle May

Michelle May is a medical doctor, motivational speaker, and author who has written several popular books on mindful eating.

When I'm hungry, I eat what I love. When I'm bored, I do something I love. When I'm lonely, I connect with someone I love. When I feel sad, I remember that I am loved.

Michelle May

Chögyam Trungpa

Everyone loves something, even if it's only tortillas.

Chögyam Trungpa

Bonus Video: Thích Nhất Hạnh

As a bonus, this is an excerpt from a talk Thích Nhất Hạnh gave to Google employees which touches on aspects of mindfulness including mindful eating. In it, he offers suggestions for ways that even Google employees can incorporate mindfulness into their day-to-day lives. If you are looking for some brief (under five minutes) mindful inspiration from a mindfulness leader, give this video a watch:

A Take-Home Message

We hope that at least a few of the above quotes were inspiring to you, and we especially hope that they have given you something new to consider for your mindfulness practice (or maybe one even inspired you to start a mindfulness practice).

If one of your favorite mindfulness quotes was not on this list, please go ahead and share it with us! After all, at the end of the day, a mindfulness practice is a deeply personal thing.

We hope you enjoyed reading this article. Don't forget to download our 3 Mindfulness Exercises for free.

If you wish to learn more, Mindfulness X© is our 8-module mindfulness training package for practitioners which contains all the materials you'll need to not only enhance your mindfulness skills but also learn how to deliver a science-based mindfulness training to your clients, students or employees.

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76 Most Powerful Mindfulness Quotes: Your Daily Dose of Inspiration

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No matter how established your personal mindfulness practice is, sometimes you can use a little extra inspiration. Luckily, when it comes to mindfulness, there is no shortage of inspirational quotes you can use to give yourself that extra bit of motivation.

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published on

This is the set of guided meditations to accompany 'The Little Mindfulness Workbook' written by Gary Hennessey, Co-founder, Breathworks. The meditations are led by Gary Hennessey as well as three Breathworks associate senior trainers: Dr Colette Power, Andrea Cygler and MJ Stephens. The book includes everyday techniques to help you combat stress and enhance your life by helping you put mindfulness strategies in place from an expert teacher with over 35 years experience. With these meditations and practices, it will help you to: Combat Stress, anxiety, and depression Learn the Value of acceptance Choose how to respond to unwanted experiences Improve your happiness and wellbeing You can purchase the book from the Breathworks Mindfulness website at: http://www.breathworks-mindfulness.org.uk/the-little-mindfulness-workbook

Genre

Mindfulness and Meditation

Contains tracks

License: all-rights-reserved

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The Little Mindfulness Workbook by Breathworks-Mindfulness

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This is the set of guided meditations to accompany 'The Little Mindfulness Workbook' written by Gary Hennessey, Co-founder, Breathworks. The meditations are led by Gary Hennessey as well as three Breathworks associate senior trainers: Dr Colette Power, Andrea Cygler and MJ Stephens.

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Urge Surfing Meditation for Addiction with Brainwave Entrainment

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1. What is Mindfulness-Based Relapse Prevention (MBRP)?

2. Using MBRP with 12-Step Approaches

3. Finding your 'Om' Middle Way

4. Paying Attention

5. Concluding Remarks

6. Video: Using Mindfulness to Cope with Cravings

Gratefully, mindfulness is one of the most important and simple (though not easily accomplished) gifts we can give ourselves in order to heal from societal and other harms we have endured. This concept in part led one of the world's most important addiction researchers, especially in relapse prevention, Dr. G. Alan Marlatt[2] (University of Washington at Seattle), to study what might happen if we combined mindfulness with a program to help people avoid a return to problematic behaviors (relapse).

The results of the study culminated in the treatment, "Mindfulness-Based Relapse Prevention for Addictive Behaviors."[3]

What is Mindfulness-Based Relapse Prevention (MBRP)?

Mindfulness-Based Relapse Prevention (MBRP) is a treatment for preventing relapse in addictive disorders that integrates mindfulness meditation with standard relapse prevention practices, generally based in various cognitive-behavioral therapies (CBT).

According to the guide, MBRP is "based in principles of self-compassion and acceptance of all experiences, including cravings and urges..."[3]The greatest difference between a mindfulness approach and a more traditional approach seems to be found in this idea of acceptance:

MBRP instead challenges that concept. In MBRP, we are instead encouraging clients to accept that they will indeed have urges and cravings-it is normal-and instead, learn to roll with the cravings or "urge surf,"[3] as Dr. Marlatt termed it.

The MBRP Program

MBRP's curriculum is based on a combination of 3 modalities:

The goal was to develop a curriculum that would be informed by participants, changing with each new group of consumers. There are 8 sessions in the protocol which is designed to be used in a group but can also be used individually. It is important to note that participation by members of the group (or individual) is essential, including home personal practice, for the best results.

Using MBRP with 12-Step Approaches

Some aspects of MBRP fit comfortably with overall 12-Step approaches. Concepts such as acceptance, letting go of personal control, and the use of prayer and meditation are hallmarks of 12-Step work.

However, some ideas in MBRP do not fit so well. The idea of using labels to describe oneself (addict; alcoholic; being diseased), admitting one's powerlessness, and looking to a Higher Power are some of the basic tenets of 12-Step that MBRP does not endorse.

MBRP certainly supports abstinence for those individuals who chose such but does not insist on abstinence. It can be equally and beneficially utilized in reducing harm in problem behaviors as well as in moderation approaches.

There is definitely a greater overall emphasis on the internal power of individuals ( CBT) and less focus on what is often labeled a "relapse" in 12-Step approaches as well (MBRP might use the term 'lapse' depending on circumstances).

Finding your 'Om' Middle Way

In order to be mindful, we do not need to practice meditation though it can certainly quicken our learning. One of the ways I began to practice mindfulness was through a very simple meditation that I've used with individuals, groups, classes, and myself for nearly 20 years. Developed by Spirit Rock (Marin County, CA) co-founder Dr. Jack Kornfield, it is from one of his many books on mindfulness and meditation. Here it is reprinted in its entirety:[4]
May I be filled with loving kindness May I be well May I be peaceful and at ease May I be happy.
Repeat 3 times while gently and mindfully focusing on your breath.

Dr. Kornfield was also the first person I heard speak of using a walking meditation rather than sitting quietly. As a person with a PTSD history, it was challenging for years for me to meditate until I found this walking idea.

Paying Attention

At its core, mindfulness is paying attention or focus: on what you're doing, where you are, what you are putting into your mouth, veins, up your nose, etc., who you're with, why you're engaging in a behavior, and more.

I like to ask current clients starting this process of becoming more mindful to simply notice what they are doing, with no judgment. Much like working on a budget, we can't know where to start if we have no idea where the start is.

This can be done by writing down drinks, using a smartphone to track one's use/gambling/food intake, using a specific application, or putting a penny in your pocket for each time you engage in the behavior you're trying to change (or any number of other options).

It's also helpful to make a note regarding the need for the behavior at the time, perhaps on a scale of 1-10 where 1 is little need and 10 is I have to have it right now.

This information, along with learning to wait just a bit before engaging in the unwanted behavior, can lead to tremendous insight and empowerment over cravings, something the late world's foremost expert on relapse prevention, Dr. G. Alan Marlatt (University of Washington, Seattle) termed, "Urge Surfing."

Urge Surfing

What did Dr. Marlatt mean by the term "urge surfing?" Essentially, he meant that all of us have urges and all of us can learn how to not act upon the urges that are harmful. Craving or urges are important information for us, not to be ignored but rather welcomed with compassion and understanding. One of my favorite sayings is that all cravings will pass in about 20 minutes regardless of what I do so why not be in charge of my actions? Hard to argue with such logic.

Concluding Remarks

MBRP was born out of the seminal work of Dr. Jon Kabat-Zinn and his mindfulness-based stress reduction with a good dose of general CBT's and Dr. Marlatt's own work in relapse prevention. It may be combined with a 12-Step approach in some ways though there will be times of discrepancy. MBRP was originally developed for group work though it may also be used with an individual, using the same basic curriculum but altering and adjusting it for each person and/or group as the authors intended.

To me, being mindful is the first of my 3 concepts of recovery (that's all recoveries, including harm reducing strategies). Those three concepts are:

Developed by some truly exceptional patients at a recovery facility nearly 20 years ago, these three simple concepts help to begin one's journey of recovery.

Video: Using Mindfulness to Cope with Cravings

This video of Dr. Rory Reid, a psychologist at UCLA, talks about using mindfulness to cope with cravings:

Notes and Citations

[1] Kabat-Zinn, J. "Full Catastrophe Living." (1990). Dell Publishing. NY: NY.
[2] Sadly, Dr. Marlatt died suddenly in March 2011.
[3] "Mindfulness-Based Relapse Prevention: A Clinician's Guide."
[4] A Path With Heart.

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Mindfulness-Based Relapse Prevention (MBRP) in the Treatment of Addiction

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What is Mindfulness-Based Relapse Prevention (MBRP)? Using MBRP with 12-Step Approaches Finding your 'Om' Middle Way Paying Attention Concluding Remarks Video: Using Mindfulness to Cope with Cravings Gratefully, mindfulness is one of the most important and simple (though not easily accomplished) gifts we can give ourselves in order to heal from societal and other harms we have endured.

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Mindfulness: Finding Peace in a Frantic World

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All of the meditations on this page are taken from the bestseller Mindfulness: Finding Peace in a Frantic World. The book contains the complete eight week mindfulness course developed at Oxford University and taught at thousands of mindfulness centres around the world. The sound files can take 10-20 seconds before they begin to play.

NEW BOOK: Buy now from Amazon UK NEW BOOK: Pre-order now from Amazon US (out July 17th) Download Chapter One for free (the US & UK versions are the same apart from the cover
The Chocolate Meditation

Connecting with your senses is one of the core benefits of Mindfulness meditation. Many traditions use nuts or fruit as the focus for a meditation on the senses of taste, smell and touch. But you can use any food at all so we developed a meditation based on chocolate. Why not do it now by clicking on the link below? All of the meditations on this page are taken from our book 'Mindfulness: Finding Peace in a Frantic World'. The book contains the complete 8 week mindfulness course developed at Oxford University.

Mindfulness Meditation of the Body and Breath

Every meditation tradition begins with daily practices that help to focus a scattered mind. A great way of doing this is to focus on a single object that is always with you: the movement of the breath in the body. This eight-minute meditation is a brilliant introduction to Mindfulness. It will begin the process of putting you back in control of your life. All of the meditations on this page are taken from our book 'Mindfulness: Finding Peace in a Frantic World'. The book contains the complete 8 week mindfulness course developed at Oxford University.

Body Scan Meditation

The Body Scan meditation helps you to explore the difference between thinking about a sensation and experiencing it directly. Many of us spend so much of our time living 'in our heads' that we almost forget about the world experienced directly through our senses. The Body Scan meditation helps to train your mind so that you can focus your attention directly on your bodily sensations without judging or analysing what you find. This helps you to see, ever more clearly, when the mind has begun to wander away by itself, so that you gradually learn to 'taste' the difference between the 'thinking mind' and the 'sensing mind'. It's not unusual to fall asleep when you do this meditation, particularly if you do it lying down. If you do so, try not to criticise yourself but instead congratulate yourself for catching up on some much needed rest. This meditation is taken from our book 'Mindfulness: Finding Peace in a Frantic World'. The book contains the complete 8 week mindfulness course developed at Oxford University.

The Befriending Meditation

When life really begins to get you down.... When you feel angry, lost or alone... When you feel close to despair... When you feel that you are your own worst enemy... The Befriending Meditation is here for you.

Sounds and Thoughts Meditation

Sounds are as compelling as thoughts and just as immaterial and open to interpretation. For this reason, the Sounds and Thoughts Meditation is my personal favourite as it elegantly reveals how the mind conjures up thoughts that can so easily lead us astray. Once you realise this - deep in your heart - then a great many of your troubles will simply evaporate before your eyes. All of the meditations on this page are taken from our book 'Mindfulness: Finding Peace in a Frantic World'. The book contains the complete 8 week mindfulness course developed at Oxford University.

Three Minute Breathing Space

This is a mini-meditation that can put you back in control of your life when it starts to slip between your fingers. It acts as a bridge between the longer, formal meditations detailed in our book Mindfulness and the demands of everyday life. All of the meditations on this page are taken from our book 'Mindfulness: Finding Peace in a Frantic World'. The book contains the complete 8 week mindfulness course developed at Oxford University.

There are moments in life that decide your fate. They ripple into the future and dictate how you experience the world in the moments that follow; either positive and uplifting, dark and chaotic, or flat and dull.

What if you could recognise these moments before they seized control of your life? What if you could use them to set sail for a better future? What if all moments, big and small, could be harnessed this way?

In Deeper Mindfulness, Oxford Professor Mark Williams and Dr Danny Penman reunite to present a new eight-week guided meditation programme that takes mindfulness to the next level. Deeper Mindfulness reveals how the latest advances in neuroscience, combined with millennia old wisdom, can be used to transform your life. These discoveries open the doors to a deeper layer of mindfulness known as the 'feeling tone'. This sets the 'background colour' that tinges your entire experience of life. It is also the tipping point from which you can reclaim your life in an increasingly stressful and chaotic world.

Proven effective at treating anxiety, stress and depression, the practices in Deeper Mindfulness offer a new and more fruitful direction for both novice and experienced meditators. It also allows the rest of us to approach life with renewed strength, vigour and equanimity.

'They've done it again! Read this book as if your life depended on it' Ruby Wax.
Download Chapter One for free (the US & UK versions are the same apart from the cover) Buy now from Amazon UK Pre-order now from Amazon US (Out July 17th) What can mindfulness do for you? What exactly is mindfulness? Follow us on Twitter @DrDannyPenman

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Free meditations from Mindfulness - Mindfulness: Finding Peace in a Frantic World

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All of the meditations on this page are taken from the bestseller Mindfulness: Finding Peace in a Frantic World. The book contains the complete eight week mindfulness course developed at Oxford University and taught at thousands of mindfulness centres around the world. The sound files can take 10-20 seconds before they begin to play.

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We have now tried Mindful Qigong at various meetings in Thailand, England and Ireland and have found these exercises to be very complementary and supportive of our mindfulness and meditation practices.

You are invited to follow the video instructions and the written instructions linked below. These exercises fit very nicely between the opening Serenity Meditation and the Topic Contemplation.
Some Gentle Reminders

Don't go beyond your physical limits!

Anyone with back problems should only do these very gently and within their own limits and when bending forwards should bend the knees slightly.

Perform smoothly, slowly and mindfully.

Join the palms (Gassho) before and after each full movement.

Repeat each 5 times.

Related Resources:
Mindful Movement Instructions with Diagrams > Mindful Qigong for Sit-and-Share Meditation Meetings

Mindful Movement Leader Instructions > Guidelines for Leading Mindful Qigong Exercises

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We have now tried Mindful Qigong at various meetings in Thailand, England and Ireland and have found these exercises to be very complementary and supportive of our mindfulness and meditation practices. You are invited to follow the video instructions and the written instructions linked below.

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Lion's Tooth
By Steven Hickman

The Guest House

This being human is a guest house.
Every morning a new arrival.

A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.

The dark thought, the shame, the malice,
meet them at the door laughing,
and invite them in.

Be grateful for whoever comes,
because each has been sent
as a guide from beyond.
By Rumi, Translation by Coleman Barks

The Hippo

The hippo floats in swamp serene,
some emerged, but most unseen.

Seeing all and only blinking,
Who knows what this beast is thinking.

Gliding, and of judgment clear,
Letting go and being here.

Seeing all, both guilt and glory,
Only noting. But that's MY story.

I sit here hippo-like and breathe,
While inside I storm and seethe.

Would that I were half equanimous
As that placid hippopotamus.
By Steven Hickman

If I Had My Life to Live Over

I would perhaps have more actual troubles but I'd
have fewer imaginary ones.

You see, I'm one of those people who live sensibly
and sanely hour after hour, day after day.

Oh, I've had my moments and if I had it to do over
again, I'd have more of them. In fact,
I'd try to have nothing else. Just moments.

One after another, instead of living so many
years ahead of each day.

I've been one of those people who never go anywhere
without a thermometer, a hot water bottle, a raincoat
and a parachute.

If I had my life to live over, I would start barefoot
earlier in the spring and stay that way later in the fall.
By Nadine Stair (age 85)
from Condensed Chicken Soup for the Soul
Copyright 1996 by Jack Canfield, Mark Victor Hansen & Patty Hansen

Still Water

We can make our minds so like still water that beings gather about us, that they may see, it may be, their own images, and so live for a moment with a clearer, perhaps even with a fiercer life because of our quiet.
By W.B. Yeats

The Five Hindrances

The desire for sense pleasure: pleasant sights, sounds, smells, tastes, bodily sensations, and mind states. Typically identified as an "If only . . ." seductive mentality. "When a pickpocket meets a saint, the pickpocket sees only the saint's pockets."

Aversion, hatred, anger and ill will. Has a burning, tight quality to it that we can't escape. Fear, judgment and boredom can all be forms of aversion, because they are based upon our dislike of some aspect of experience.

Sloth and torpor. Includes laziness, dullness, lack of vitality, fogginess and sleepiness.

Restlessness can be the opposite of sloth and torpor. Agitation, nervousness, anxiety and worry. The mind spins in circles or flops around like a fish out of water.

Doubt. Can be the most difficult because when we believe it and get caught by it, our practice stops cold and we become paralyzed. Could be doubts about ourselves, our capacities, doubt about our teachers, doubts about the practice ("Does this really work?")

From: Seeking the Heart of Wisdom, The Path of Insight Meditation
By Joseph Goldstein and Jack Kornfield, Shambhala Publications, 1987

Go Among Trees and Sit Still
By Wendell Berry from Sabbaths, 1987, North Point Press

"Important"
By Helen M. Luke

All the True Vows

Hold to the truth you make
every day with your own body,
don't turn your face away.

Hold to your own truth
at the center of the image
you were born with.

nor the one life that waits
beyond all the others.

Whatever you hear from
the water, remember,

it wants you to carry
the sound of its truth on your lips.

Remember,
in this place
no one can hear you

and out of the silence
you can make a promise
it will kill you to break,

that way you'll find
what is real and what is not.

I know what I am saying.
Time almost forsook me
and I looked again.

in my own voice,

before it was too late
to turn my face again.
By: David Whyte

Autobiography in Five Short Chapters

V.
I walk down another street.
By: Portia Nelson

Cookie Thief
By: Valerie Cox

Desiderata

Go placidly amid the noise and haste, and remember what peace there may be in silence. As far as possible without surrender be on good terms with all persons. Speak your truth quietly and clearly; and listen to others, even the dull and ignorant; they too have their story. jAvoid loud and aggressive persons, they are vexations to the spirit. If you compare yourself with others, you may become vain and bitter; for always there will be greater and lesser persons than yourself.

Enjoy your achievements as well as your plans. Keep interested in your career, however humble; it is a real possession in the changing fortunes of time. Exercise caution in your business affairs; for the world is full of trickery. But let this not blind you to what virtue there is; many persons strive for high ideals; and everywhere life is full of heroism.

Take kindly the counsel of the years, gracefully surrendering the things of youth. Nurture strength of spirit to shield you in sudden misfortune. But do not distress yourself with imaginings. Many fears are born of fatigue and loneliness. Beyond a wholesome discipline, be gentle with yourself.

You are a child of the universe, no less than the trees and the stars; you have a right to be here. And whether or not it is clear to you, no doubt the universe is unfolding as it should.

Therefore be at peace with God, whatever you conceive Him to be, and whatever your labors and aspirations, in the noisy confusion of life keep peace with your soul. With all its sham, drudgery and broken dreams, it is still a beautiful world. Be careful. Strive to be happy.
By: Max Ehrmann

The Five Remembrances

Framework for Longevity

What is the secret of Longevity
Invest in bonds
By: Michael J. Castori

I'll Meet You There

Out beyond ideas of wrongdoing and right doing
there is a field. I will meet you there.
By: Rumi

The Ink Dark Moon
By: Izumi Shikibu

I Said To The Wanting-Creature Inside Me

There is no river at all, and no boat, and no boatman.
There is no tow rope either, and no one to pull it.
There is no ground, no sky, no time, no bank, no ford!

Kabir says this: just throw away all thoughts of
imaginary things,
and stand firm in that which you are.
By: Kabir

Let Your Light Shine

Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness, that most frightens us.
We ask ourselves, who am I to be brilliant, gorgeous, talented, fabulous?
Actually, who are you not to be?
You are a child of God. Your playing small does not serve the world.
There is nothing enlightened about shrinking so that other people won't feel insecure around you.
We were born to make manifest the glory of God that is within us.
It is not just in some of us, it is in everyone.
And as we let our own light shine, we unconsciously give other people permission to do the same.
As we are liberated from our own fear, our presence automatically liberates others.
By: Marianne Williamson

Lingering in Happiness

After rain after many days without rain,
it stays cool, private and cleansed, under the trees,
and the dampness there, married now to gravity,
falls branch to branch, leaf to leaf, down to the ground
where it will disappear - but not, of course, vanish
except to our eyes. The roots of the oaks will have their share,
and the white threads of the grasses, and the cushion of moss;
a few drops, round as pearls, will enter the mole's tunnel;
and soon so many small stones, buried for a thousand years,
will feel themselves being touched.
By: Mary Oliver

Myself and My Person

Until now that has not happened
but it does not settle the question.
By: Anna Swir

Oh, the Places You'll Go!

I'm afraid that sometimes you'll play lonely games too. Games you can't win, cause you'll play against you.

All Alone! Whether you like it or not,
Alone you will be something quite a lot.
By: Dr. Seuss

The Peace of Wild Things (excerpt)

When despair for the world grows in me
and I wake in the night at the least sound
in fear of what my life and my children's lives may be
I go and lie down where the wood drake
rests in his beauty on the water, and the great heron feeds.
I come into the peace of wild things
who do not tax their lives with forethought
of grief. I come into the presence of still water.
And I feel above me the day-blind stars
waiting with their light. For the time
I rest in the grace of the world, and am free.
By: Wendell Berry

The Pickaxe

Tear down this house. A hundred thousand new houses can be built from the transparent yellow carnelian.

buried beneath it, and the only way to get to that is to do the work of demolishing and then

digging under the foundations. With that value in hand all the new construction will be done

without effort. And anyway, sooner or later this house will fall on its own. The jewel treasure will be

uncovered, but it won't be yours then. The buried wealth is your pay for doing the demolition,

the pick and shovel work. If you wait and just let it happen, you'd bite your hand and say,

"I didn't do as I knew I should have." This is a rented house. You don't own the deed.

You have a lease, and you've set up a little shop, where you barely make a living sewing patches

on torn clothing. Yet only a few feet underneath are two veins, pure red and bright gold carnelian.

Quick! Take the pickaxe and pry the foundation. You've got to quit this seamstress work.

What does the patch-sewing mean, you ask. Eating and drinking. The heavy cloak of the body

is always getting torn. You patch it with food, and other restless ego-satisfactions. Rip up

one board from the shop floor and look into the basement. You'll see two glints in the dirt.
By: Rumi

Too Soon to Tell

As the story goes, there was once a farmer and his only son in the days just before the Civil War. Having only one horse, the farmer and son worked long hard days, sun up to sun down, just to get by, with nothing left to spare.
One day as the father and son plowed the fields, their horse got spooked and ran off. The son was devastated; "What bad luck, now what will we do?"
The father replied; "Good luck, bad luck, too soon to tell."
The father and son continued to work the farm. Then one day their horse comes running back over the hill with 6 other horses. The son exclaimed, "What great luck, now we have all the horses we'll ever need!"
To which the farmer replied; "Good luck, bad luck, too soon to tell."
The next day as the farmer and son were working with the horses, one particularly difficult horse threw the son off his back and broke his leg. The son cried: "Oh father, I am so sorry, now you have to work the farm all by yourself. What bad luck!"
Once again the father replied: "Good luck, bad luck, too soon to tell."
Several days later the Civil War broke out and all the able bodied young men were sent off to war. The farmer's son, having a broken leg, was forced to stay at home.
After the leg had healed, the father had the only farm around with a son to help and seven horses to boot. They worked the farm and prospered.
Good luck, bad luck. It's too soon to tell.

Two Wolves - A Cherokee Parable

An old Cherokee chief was teaching his grandson about life...

"A fight is going on inside me," he said to the boy.
"It is a terrible fight and it is between two wolves.
"One is evil - he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, self-doubt, and ego.

"The other is good - he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith.

"This same fight is going on inside you - and inside every other person, too."

The grandson thought about it for a minute and then asked his grandfather,
"Which wolf will win?"

The old chief simply replied,
"The one you feed."

Upstream Downstream a Contemporary Fable

It was many years ago that the villagers of Downstream recall spotting the first body in the river. Some old timers remember how spartan were the facilities and procedures for managing that sort of thing. Sometimes they say, it took hours to pull 10 people from the river, and even then only a few would survive.

Though the number of victims in the river has increased greatly in recent years, the good folk of Downstream have responded admirably to the challenge. Their rescue system is clearly second to none: most people discovered in the swirling waters are reached within 20 minutes-many less than 10. Only a small number drown each day before help arrives - a big improvement from the way it use to be.

Talk to the people of Downstream and they'll speak with pride about the new hospital by the edge of the waters, the flotilla of rescue boats ready for service at a moment's notice, the comprehensive plans for coordinating all the manpower involved, and the large numbers of highly trained and dedicated swimmers always ready to risk their lives to save victims from the raging currents. So it cost a lot, say to the Downstreamers, but what else can descent people do except to provide whatever is necessary when human lives are at stake.

Oh, a few people in Downstream have raised the question now and again, but most folks show little interest in what's happening Upstream. it seems there's so much to do to help those in the river that nobody's got time to check how all those bodies are getting in the river in the first place. That's the way things are sometimes.
By: Donald B. Ardell

When Things Fall Apart (Excerpt)
By: Pema Chodron

The Wind, One Brilliant Day

The wind, one brilliant day, called
to my soul with an odor of jasmine.

'In return for the odor of my jasmine,
I'd like all the odor of your roses.'

'I have no roses; all the flowers
in my garden are dead.'

'Well then, I'll take the withered petals
and the yellow leaves and the waters of the fountain.'

the wind left. And I wept. And I said to myself:
'What have you done with the garden that was entrusted to you?'
By: Antonio Machado

You Reading This, Be Ready

The wind, one brilliant day, called
to my soul with an odor of jasmine.

'In return for the odor of my jasmine,
I'd like all the odor of your roses.'

'I have no roses; all the flowers
in my garden are dead.'

'Well then, I'll take the withered petals
and the yellow leaves and the waters of the fountain.'

the wind left. And I wept. And I said to myself:
'What have you done with the garden that was entrusted to you?'
By: William Stafford

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Poetry Used in Mindfulness Based Stress Reduction | UC San Diego Health

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By Steven Hickman This being human is a guest house. Every morning a new arrival. A joy, a depression, a meanness, some momentary awareness comes as an unexpected visitor. The dark thought, the shame, the malice, meet them at the door laughing, and invite them in.

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Mindfulness Based Relapse Prevention (MBRP)

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Mindfulness Based Relapse Prevention (MBRP) - For Clients

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Company Name - seattle, WA. Company Message

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2 minutes | Many traditions speak of the opposing forces within us, vying for our attention. Native American stories speak of two wolves, the angry wolf and the loving wolf, who both live inside of us. Our...

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21 Day Meditation Recovery from Eight Steps Recovery by The Buddhist Centre

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A 21 Day course in meditation to help with your recovery. This is a gift of generosity. Nobody was paid for their creativity. Everyone offered there kindness for the benefit of all beings. For more resources on recovery: www.thebuddhistcentre.com/eightsteps

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The Center for Mindful Self-Compassion provides information about MSC, an 8-week program designed to cultivate self-compassion skills for daily life. Founded in 2012 by Chris Germer and Kristin Neff, the center is a place where people can learn about self-compassion, find out where to train in MSC, continue to practice MSC skills, and explore how to teach MSC to others. Please go to the Center for Mindful Self-Compassion for further details.

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Meditations | Free Guided Meditations | Chris Germer

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Meditations - Chris Germer is a clinical psychologist, meditation practitioner, author, and teacher of mindfulness and compassion

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The question "What is wrong with people?" has guided the thinking of many psychologists and dominated countless scientific studies during the 20th century. It is hard to deny that it is an important question.

In our attempts to answer the question, we have gained insight into many illnesses and have developed effective treatments for a wide range of problems.

However, focusing on disease and deficit has limited our understanding and knowledge-base to pathology, and as a consequence, we have devoted relatively little attention to factors that make life worth living.

What is a Weakness Focus?

Focusing on what is wrong with an individual is what we call a weakness focus. We place direct attention on negative aspects of an individual. In the context of work and performance, a weakness focus means that we are primarily concerned with behavior that is causing suboptimal or low performance.

For example, during a performance evaluation, the employer is only focused on why an employee is not reaching his sales targets, or why he is not able to communicate well with customers.

In a clinical context, this means that the focus is on behavioral or cognitive patterns that cause suffering and reduce well-being. Consider a psychologist who focusses only on the problems that a client experiences as an example. From this perspective, the psychologist may discover that the client thinks negatively about the past and these thoughts cause negative consequences in dealing with the present.

The idea behind the weakness focus may seem intuitive: by fixing the weakness, we aim to increase well-being. However, as we will see, this view is far from complete and includes fundamental misconceptions about well-being.

A Weakness Focus in Psychology

After World War II, psychology became a science largely devoted to curing illness. As a consequence, a disproportionate amount of studies in psychology focused on psychopathology and factors that make life dysfunctional. In contrast, little research in the years that followed World War II focused on the factors that promote psychological well-being.

For instance, an analysis of the ratio of positive to negative subjects in the psychology publications from the end of the 19th century to 2000 revealed a ratio greater than 2:1 in favor of the negative topics (Linley, 2006). This focus on psychopathology and markers of psychological disease has been referred to as the disease model of human functioning. The disease model can be easily explained by the picture in fig. 2.1.

In this picture, -5, represents suffering from problems, 0 represents not suffering from these problems anymore, and +5 represents a flourishing, fulfilled life. The disease model is focused on the -5 to 0 section. Interventions that are grounded in this model have the goal of helping people move from -5 to 0. In a clinical context, this could mean that a therapist aims to reduce symptoms and to prevent relapse. The end goal (0-point) is achieved when the client is no longer experiencing diagnosable symptoms of psychopathology as described in the Diagnostic and Statistical Manual of Mental Disorders (DSM).

Misconceptions Resulting from the Disease Model

Although the disease model has been the dominant view for many researchers and practitioners, there are some important misconceptions that are often neglected or overlooked. The awareness of these misconceptions has contributed to the development of positive psychology as we know it today. In this section, we discuss some essential misconceptions that are based on the focus of the disease model.

Misconception #1: fixing what is wrong leads to well-being

Underlying the weakness focus of the disease model is the belief that fixing what is wrong will automatically establish well-being. However, as counterintuitive as it may sound, happiness and unhappiness are not on the same continuum. Positive affect is not the opposite of negative affect (Cacioppo & Berntson 1999). Getting rid of anger, fear, and depression will not automatically lead to peace, love, and joy.

In a similar way, strategies to reduce fear, anger, or depression are not identical to strategies to maximize peace, joy, or meaning. Indeed, many scholars have argued that health is not merely the absence of illness or something negative, but instead is the presence of something positive.

This view is illustrated in the definition of mental health by the World Health Organisation (2005): "a state of well being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community" (p. 18).

In support of this view, a growing body of research shows that the absence of mental illness does not imply the presence of mental health; and, the absence of mental health does not imply the presence of mental illness (Keyes, 2005; Keyes et al., 2008; Lamers et al., 2011). Keyes (2005) found that although a higher score on subjective well-being correlates with less psychological complaints and vice versa, this relationship is far from perfect.

In other words, there are people who suffer from a disorder, but still experience a relatively high level of subjective well-being, and there are people who report low levels of subjective well-being but experience little psychopathological symptoms. This finding has been replicated in other studies using different measures and populations, for instance, in American adolescents between 12 and 18 years (Keyes, 2005), South African adults (Keyes et al., 2008), and Dutch adults (Lamers et al., 2011).

Misconception #2: effective coping is reflected by a reduction in negative states

Typically, psychological interventions aim to reduce aversive states, like negative emotions or stress. Consistent with the disease model, such an aim is based on the assumption that a reduction in aversive states reflects both effective coping and enhanced well-being (or fewer problems). Interestingly, previous findings have repeatedly shown that effective coping does not necessarily mean a reduction in aversive states, like stress or negative emotions.

An elegant illustration of this principle is found in the literature on dieting; research has revealed that it is not the absence of stress that is related to successful weight maintenance, but rather the ability to effectively deal with stress (see, for instance, Gormally, Rardin & Black, 1980).

Similar findings have been obtained in the domain of work, with numerous studies highlighting the negative consequences of stress in the workplace (see, for instance, Fletcher & Payne, 1980).

Interestingly, research has also shown that it is not the experience of stress that is responsible for its acclaimed negative effect on health, but the way employees deal with perceived stress. For some individuals, stress can lead to positive consequences. In this case, stress is referred to as eustress, defined as a positive response to a stressor, as indicated by the presence of positive psychological states (Nelson & Simmons, 2003, 2011).

Research on eustress shows that when a stressor is being evaluated as positive in terms of its potential implications for well-being, a different psychological and physiological response follows than occurs with a negative assessment. In this case, stress can result in improvement in, rather than a decline in, well-being (Nelson & Simmons, 2006).

Past studies have indicated support for a direct link between eustress and health (cf. Edwards & Cooper, 1988; Simmons & Nelson, 2007). These findings suggest that the way people deal with and perceive difficult experiences (eustress versus distress), rather than their occurrence, is a valuable indication of successful coping.

Further support for the idea that it is not merely a reduction in negative states that reflects effective coping comes from the literature on post-traumatic growth. Post-traumatic growth is the development of a positive outlook following trauma (Tedeschi & Calhoun, 1996, 2004). Positive changes may include a different way of relating to others, awareness of personal strength, spiritual changes, and increased appreciation for life (Tedeschi & Calhoun, 2004).

Post-traumatic growth can be perceived as an effective way of coping with adversity. It can emerge following a variety of traumatic events, including war and terror (Helgeson, Reynolds & Tomich, 2006). Growth following adversity, however, is not the absence of post-traumatic stress reactions, but the presence of positive states.

In sum, these findings suggest that there is clinical advantage in focusing on building people's strengths so that they can cope with difficult experiences as opposed to purely focusing on reducing negative experiences. Rather than solely trying to eliminate negative experiences (moving from -5 to 0), it seems important also to employ coping skills that promote well-being, despite the
negative experiences (moving towards +5).

In support of this notion, existing research demonstrates that irrespective of the level of stress, personal resources are associated with psychological well-being (Cohen et al., 1982; Holahan & Moos, 1986; Kobasa, Maddi, & Kahn, 1982; Nelson & Cohen, 1983).

Misconception #3: correcting weakness creates optimal performance

According to Clifton and Nelson (1996), the behavior and mindset of many teachers, employers, parents, and leaders is guided by the implicit belief that optimal performance results from fixing weaknesses. Indeed, to promote professional development, employees are typically exposed to training programs that focus on correcting their weakness. In a similar vein, evaluation interviews often focus on areas that need improvement and aspects of work that employees are typically struggling with.

A similar pattern can be found at many schools. Typically, the number of mistakes are highlighted when work is corrected and when report cards are brought home, the lower grades tend to attract more attention. According to Clifton and Nelson (1996), fixing or correcting weakness will not result in an optimally functioning person or organization. In their view, fixing weakness will at best help the individual or organization to become normal or average.

Research findings show that the opportunity to do what one does best each day (that is, using one's strengths) is a core predictor of workplace engagement (Harter, Schmidt, & Keyes, 2002); and workplace engagement, in turn, is an important predictor of performance (see, for instance, Bakker & Bal, 2010; Salanova et al, 2005). These findings indirectly support Clifton and Nelson's (1996) claim that boosting the use of strengths, rather than improving weaknesses, will contribute to optimal performance.

Misconception #4: weaknesses deserve more attention because strengths will take care of themselves

Another misconception that contributes to an excessive focus on weakness involves the belief that strengths do not need much attention because they will take care of themselves and develop naturally. Just like skills, strengths can be trained and developed deliberately (Borghans, Duckworth, Heckman, & ter Weel, 2008; Peterson & Seligman, 2004).

For instance, research has shown that, through practice, people can learn to be more optimistic (Meevissen, Peters & Alberts, 2011). In general, these studies show that over time, practice and effort can help to build new habits that boost strength use.

Boosting strengths means that not only is the frequency of use increased, but also the number of different situations in which the strength is applied. When strengths are not used or trained, their potential impact on well-being remains limited.

When a child who is very creative is not at all or is minimally exposed to activities that call upon creativity, the child is unlikely to develop skills, knowledge, and experience that will maximize his creative potential. Although many strengths are already present at a very young age, they need to be nurtured to realize their full potential.

Misconception #5: a deficit focus can help to prevent problems

If we keep focusing on repairing weakness, we will increase our understanding of weaknesses. A focus on repairing weakness will bring forward more ways to decrease the gap between -5 and 0 (see fig. 2.1). Indeed, during the past 40 years, many interventions have been developed that aimed to cure mental illness or other problems. These interventions are primarily aimed at fixing things when they already have gone wrong.

Obviously, it is important to have different interventions and treatment programs to deal with problems and setbacks. However, what we have learned over 50 years is that the disease model has not moved us closer to the prevention of problems. When it comes to prevention, the question is not "How can we treat people with problem X effectively?" but "How can problem X be prevented from occurring?"

Working exclusively on personal weakness and disorders has rendered science poorly equipped to design effective prevention programs. We are minimally closer to preventing serious problems like burnout, depression, or substance abuse.

It seems that major advances in prevention occur when the view is to systematically build competency rather than correct weakness (see, for instance, Greenberg, Domitrovich, & Bumbarger, 1999, for a review of effective prevention programs for youths). To design effective prevention programs, we must also focus on the +5 part (see fig. 2.2) and ask questions like:

Why do some people flourish despite difficult circumstances?

How do some employees avoid burnout
symptoms?

Why do some employees show a high level of work engagement?

What are the characteristics of resilient and flourishing individuals, and what can we learn from them?

How can we use this knowledge to design interventions that help people become resilient so that they are capable of bouncing back when the going gets tough?

The Positive Psychology Perspective

In 1998, Martin Seligman strongly encouraged the field of psychology to widen its scope and move beyond human problems and pathology to human flourishing. According to Seligman (2002), positive psychology aims to move people not from -5 to 0 but from 0 to +5 (see fig. 2), and to do this, a different focus is needed. Rather than merely focusing on what is wrong with people and fixing their problems, the focus should also be on what is right with people and boosting their strengths.

The questions that positive psychology aims to answer are:

What characteristics do people with high levels of happiness possess?

And, what qualities do people who manage their troubles effectively have?

In other words, what strengths do these people possess?

These questions do not fit the disease model. These questions force us to consider the bigger question of "What is right with people?" If we learn what differentiates happy and resilient people from unhappy and unresilient people, then we can use this knowledge to increase happiness and boost the resilience of others.

An important mission of positive psychology research is, therefore, to investigate human behavior using a strengths approach. This focus on human flourishing and markers of psychological well-being has been referred to as the health model of human functioning (see fig. 2.2).

Critical Notes

At first sight, the previously discussed misconceptions about a deficit focus may give rise to the idea that one should predominantly focus on human strengths, rather than weaknesses.

While it may be true that correcting weakness will not create optimal performance or well-being, it is also true that only focusing on human strengths while ignoring weaknesses will not automatically lead to optimal performance or well-being. Especially when weaknesses cause problems or hinder optimal strength use, they need to be addressed and managed.

While traditional psychologists may falsely believe that taking away negatives will automatically create positives, positive psychologists and practitioners must avoid the trap of believing that creating positives will automatically take away the negatives. As discussed above, the positive and negative are on two separate continua.

Attention must be paid to processes for building the positive and to processes for coping with the negative. For this reason, positive psychology can best be considered as an addition to existing psychology, not a replacement. It can best be considered as an enrichment of the field, rather than a rejection of it. Or, to use Seligman's words:

"Positive psychology is not just happyology" and "is not meant to replace psychology as usual" (Seligman, 2001).

Although a great amount of research has addressed aspects of human functioning that are linked with lower levels of well-being, it is incorrect to categorize psychological research in terms of positive and negative. These are evaluative terms and raise the false impression that research can be categorized as 'good' and 'bad' or 'right' and 'wrong.'

First, psychological research aims to shed more light on human functioning in general; it is not devoted to positive or negative human conditions. Moreover, increasing insight as to aspects that hinder well-being is equally valuable to insights into aspects that promote well-being. Categorizing studies on human dysfunction as 'negative psychology' should, therefore, be avoided.

When examining psychological research of the past 40 years in the domains of psychopathology and clinical psychology, one could conclude that this research has mainly adopted a 'negative' side of human functioning. However, the field of psychology reaches far beyond the subdomains of psychopathology and clinical psychology. Examples of other fields include health psychology, social psychology, developmental psychology, and organizational psychology.

Many studies in these other domains have focused on well-being for years, even before the introduction of Positive Psychology in 2000. These studies have addressed topics like job satisfaction, safe sex practices, and high self-esteem and primarily focused on the positive side of human functioning.

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The 5 Misconceptions of a Weakness Focus

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The question "What is wrong with people?" has guided the thinking of many psychologists and dominated countless scientific studies during the 20th century. It is hard to deny that it is an important question.

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The Free Mindfulness Project - Free Resources

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Thank you to those who have collaborated with the Free Mindfulness Project by allowing us to share these resources. The focus of this site is mindfulness as practiced in mindfulness-based stress reduction (MBSR), mindfulness-based cognitive therapy (MBCT) and other closely related approaches. All

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Mindful Eating by Shambhala Publications

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The audio tracks accompanying the book, Mindful Eating.

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An exercise for practising eating mindfulness, or mindfulness of eating. You can practise this exercise with one simple sultana or raisin, a piece of chocolate or a selection of fruit or biscuits on a plate.

Eating mindfulness mp3

Before you choose what you will be eating, come to a place of mindfulness: Sense what your body needs. Notice whether saliva production increases as you look at the platter. Take your time to choose one thing.

Focus with clear awareness on each movement and each moment of the experience as you move your arm and hand and fingers towards the object and pick it up, place it on the palm of your hand or hold it between your fingers.

Imagine you have just come to Earth and awakened to this substance you have not encountered before. Explore it with all your senses as if you have never seen it before. Scan it; explore every part of it with your eyes as it sits on your palm or in your fingers. Turn it around.

Notice the texture, the light on it, its shape; whether it is soft, hard, coarse, smooth. Notice any thoughts that arise (like "why am I doing this?") and see if you can just notice the thoughts and let them be... before bringing your awareness back to the object.

Take the object beneath your nose and carefully notice the smell of it. Bring the object to one ear and squeeze it, roll it, listen for any sound coming from it. Begin to slowly bring the object to your mouth, noticing that the arm knows exactly where to go and perhaps noticing your mouth watering. Gently place the object in your mouth, or take one bite if it is larger than one bite-size, but do not chew yet. Feel it on your tongue: its weight, temperature, size, texture. Explore the sensations of it in your mouth.

When you are ready, intentionally bite into it. Does it go automatically to one side of the mouth? Notice when the taste releases. Slowly, slowly chew, noticing the change in consistency, until you are conscious of the impulse to swallow. Sense the food moving down to your throat and into your oesophagus on its way to your stomach. Sit with the experience, noticing any vestiges remaining in your mouth, on your tongue, any taste, feelings... satisfaction, pleasure, aversion.

Take a moment to congratulate yourself for taking the time to experience Mindful Eating.

Please feel free to download the MP3 for your own personal use.

Exercise 3: Mindfulness of eating

Other mindfulness exercises

Get the mobile version

The mindfulness exercises are one of the features available in the free Living Well App for iPhone and Android. Be mindful anywhere, anytime.

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An exercise for practising eating mindfulness, or mindfulness of eating. You can practise this exercise with one simple sultana or raisin, a piece of chocolate or a selection of fruit or biscuits on a plate. Before you choose what you will be eating, come to a place of mindfulness: Sense what your body needs.

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Kernel of Wisdom - Mental Health & Mindfulness

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3-Minute Urge Surfing Mindfulness Meditation

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CMRP Audio downloads | Centre for Mindfulness Research and Practice | Bangor University

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Bangor University is a Registered Charity: No. 1141565

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Guided Meditiation with Dan Siegel (Wheel of Awareness)