The post What Is an Empath and How To Stop Absorbing Others Emotions appeared first on Khiron Clinics.

The post When Does Mindfulness Help Trauma? appeared first on Khiron Clinics.

The importance of balance between mind and body was understood by ancient Chinese medicine, which viewed holistic health as a yin-yang dynamic – placing emphasis on balance for a healthy life.

The fact is that our lives are in a constant state of change. Life is not static; it changes with every moment. ‘Our levels of rest, stress, and nutrition are constantly shifting. Whether we realise it or not, we are constantly altering ourselves so that we feel more grounded and whole.’^[1]

Of course, we all struggle to maintain that necessary balance but it’s important to remind ourselves that it’s OK to lose our footing. Equally important is the reminder that we can find that balance once again.

When we are struggling or feeling lost, confused or out of balance, it’s easy to become overwhelmed by feelings of negativity and pessimism, and believe that the world is working against us.

However, if we take a step back and foster a sense of curiosity about our feelings, we can begin to ask ourselves why we might be feeling a certain way.

Many of us are guilty of blaming our feelings on external circumstances. We might blame our boss for causing us stress, or a spouse or friend for not listening to us in a time of need. However, blame is rarely fruitful. Instead, it is worth exploring our internal environment and figuring out what might be happening within, and how that could be impacting our mental health and wellbeing.

Throughout this blog, we will consider the relationship between mind and body as it relates to mental health, and we will look at proven methods for improving our mental health with a physical health approach.

The Importance of Exercise

We live in a time where both physical and mental difficulties are met with almost immediate medical intervention. Unfortunately, many medications carry harmful or adverse side effects. This is not to say that one should not take medication if it is needed, but there are alternatives and preventative measures one can take in dealing with mental and physical illnesses, one of those being regular exercise. There is, in fact, evidence to suggest that exercise may be an intervention often neglected when it comes to mental health care.^[2]

Common mental health issues, like anxiety and depression, have been proven to be reduced by doing aerobic exercises such as jogging, swimming, cycling, walking, gardening, and dancing.^[3] In her article, Guszowska proposes that the reduction in these issues, and the reported improvement in mood, is due to improved blood circulation to the brain, specifically the hypothalamic-pituitary adrenal (HPA) axis. This influences a person’s physiological reactivity to stress.’^[4]

According to Callaghan, exercise improves mental health by ‘reducing anxiety, depression, and negative mood, and by improving self-esteem and cognitive function.^[5]

The myriad of health benefits – both physical and mental – resulting from regular exercise should not be underestimated. Some of these benefits include:

• Reduced stress.
• Improved sleep.
• Increased libido.
• Improvements in mood.
• Increased energy.
• Increased stamina.
• Reduced tiredness.
• Reduced cholesterol levels.

Meditation

Yoga and meditation are commonly known to promote deep breathing and the relief of stored physical tension, which can translate to emotional tension. By incorporating yoga and meditation practices into your daily routine, you allow your mind and body to relax which, in turn, mediates the adverse effects of stress.^[6]

How Diet Influences our Mental Health

How we nourish our bodies has been found to strongly correlate to our mental health and wellbeing, according to a study published in 2014.^[7] The study examined behavioural factors relating to mental health, and found that consistently correlating behaviour was the level of consumption of fruits and vegetables. The study involved almost 14,000 participants aged 16 and over, including both men and women. It was found that higher consumption of nutrient-rich foods like fruits and vegetables was associated with ‘increased odds of high mental well-being and reduced odds of low mental wellbeing.’^[8]

The aforementioned study notes that mental health and wellbeing constitutes more than just the lack of illness, disease, or psychiatric pathology.^[9] It is also concerned with positivity, optimism, emotional resilience, positive interpersonal relationships, positive functioning, and a sense of agency and autonomy.^[10]

Serotonin

Our mental health and wellbeing is largely influenced by a neurotransmitter, or chemical messenger, known as serotonin. Serotonin helps us in regulating our sleep and appetite, inhibiting pain, and mediating our moods.^[11] Though it is released in the brain, up to 95% of our serotonin is produced in the gastrointestinal tract, which is lined with about 100 million nerve cells. The functionality of these nerve cells and the production of serotonin is greatly influenced by the good bacteria within an area of the intestine known as the microbiome. It makes sense, then, that the quality of food that we introduce into our gut greatly influences our mental wellbeing, which is dependent on sufficient levels of serotonin.

Studies and research aren’t necessary when it comes to understanding the positive impact a nutrient-rich diet will have on your mind and body so mental health will also be improved. You can discover the beneficial effects yourself by increasing your intake of healthy foods and reducing your intake of unhealthy, highly processed foods. Notice your mood and energy levels, and any shifts that happen as a result of your dietary improvements.

Sources:

^[1] Spencer, J., 2008. Food for thought: the role of dietary flavonoids in enhancing human memory, learning and neuro-cognitive performance. Proceedings of the Nutrition Society, 67(2).

^[2] Callaghan, P., 2004. Exercise: a neglected intervention in mental health care?. Journal of Psychiatric and Mental Health Nursing, 11(4).

^[3] Guszkowska M.. Effects of exercise on anxiety, depression and mood [in Polish] Psychiatr Pol. 2004;38:611–620.

^[4] Guszkowska M.. Effects of exercise on anxiety, depression and mood [in Polish] Psychiatr Pol. 2004;38:611–620.

^[5] Callaghan, P., 2004. Exercise: a neglected intervention in mental health care?. Journal of Psychiatric and Mental Health Nursing, 11(4).

^[6] Desai, M., Kapadia, M. and Parikh, R., 2019. Yoga And Meditation In Promoting Mental Health. [ebook] Department of Psychiatry, Jaslok Hospital and Research Center, Mumbai, India. Available at: <https://www.actascientific.com/ASNE/pdf/ASNE-02-0100.pdf> [Accessed 29 May 2020].

^[7] Stranges, S., Samaraweera, P., Taggart, F., Kandala, N. and Stewart-Brown, S., 2014. Major health-related behaviours and mental well-being in the general population: the Health Survey for England. BMJ Open, [online] 4(9). Available at: <https://bmjopen.bmj.com/content/4/9/e005878> [Accessed 29 May 2020].

^[8] Stranges, S., Samaraweera, P., Taggart, F., Kandala, N. and Stewart-Brown, S., 2014. Major health-related behaviours and mental well-being in the general population: the Health Survey for England. BMJ Open, [online] 4(9). Available at: <https://bmjopen.bmj.com/content/4/9/e005878> [Accessed 29 May 2020].

^[9] Stranges, S., Samaraweera, P., Taggart, F., Kandala, N. and Stewart-Brown, S., 2014. Major health-related behaviours and mental well-being in the general population: the Health Survey for England. BMJ Open, [online] 4(9). Available at: <https://bmjopen.bmj.com/content/4/9/e005878> [Accessed 29 May 2020].

^[10]Stranges, S., Samaraweera, P., Taggart, F., Kandala, N. and Stewart-Brown, S., 2014. Major health-related behaviours and mental well-being in the general population: the Health Survey for England. BMJ Open, [online] 4(9). Available at: <https://bmjopen.bmj.com/content/4/9/e005878> [Accessed 29 May 2020].

^[11] MD, E., 2015. Nutritional Psychiatry: Your Brain On Food – Harvard Health Blog. [online] Harvard Health Blog. Available at: <https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626> [Accessed 29 May 2020].

The post Healthy Body, Healthy Mind appeared first on Khiron Clinics.

The Benefits of Meditation

Jon Kabat–Zinn, an American professor emeritus of medicine and the creator of the Mindfulness Based Stress Reduction has defined mindfulness meditation as ‘the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally.[1]’ The idea is to cultivate attention on the body and mind as it is moment to moment, and so help with pain, both physical and emotional. ‘“It often results in apprehending the constantly changing nature of sensations, even highly unpleasant ones, and thus their impermanence,” he says. “It also gives rise to the direct experience that ‘the pain is not me’.”[2]’

A research paper found that 20 minutes of mindfulness meditation a day for 8 weeks can change the brain functions for the better by strengthening the function of the Prefrontal Cortex by developing increased grey matter in this area responsible for self awareness[3].

One can try experimenting with different techniques and decide what suits them best and then practice it daily for best results.

How many ways are there to meditate, and how can I do it?

There are many ways to meditate, and a variety of different meditation techniques for many purposes like cultivating compassion, loving kindness, stress reduction, to help sleep, to develop self awareness, and to let thoughts come and go, so one can avoid getting sucked into them.

A straightforward way to start could be to write down our experiences. Putting pen to paper can help empty the mind, getting lists out of our heads and visualising them.

Compartmentalising our thoughts may show some clarity and reflecting on these words at a later date could tell us something about the way we process information, therefore, helping us to understand why we feel certain constraints or that nagging feeling. Yoga has been shown to be beneficial for this, releasing pressure in the body and mind and the physical aspect will free endorphins (happy chemicals), healing and maintaining our physical and psychological health. Simple stretching and balance can realign and build strength; strong body, strong mind.

By sitting up right, and holding a good posture we can activate muscles helping us position ourselves toward life, and focusing on how the body and mind communicate we can begin to feel more at one with ourselves and surroundings by being aware and responsive to one’s core needs.  By opening our windows and turning off technology, we can make a concrete decision about what we allow to affect our body and we will hear how much the birds enjoy the sunshine. Perceiving nature and its resilience will support a connection you might have closed off in the pace of normal life.  Just sitting and listening can help reduce stress and control anxiety about being in isolation, being as close to nature as possible can help us to feel connected to it even in the confine of our four walls. Keeping a clean diet and home can minimise the effects of feeling caged in. Feeling light under foot and full of good energy will keep you focused on staying this way.

Bhikkhu Monks practice a contemplative life, not attached to the material world where they must regulate all details of daily life. They are allowed to only retain minimal possessions such as a bowl, a razor, a needle and thread for mending garments and a strainer for water, so as not to harm small insects in the water. These Monks have created a state of mind that has to cope with little but are seen as the wisest and most peaceful humans. In a way, us being in isolation may mean we learn how to deal with not having as much freedom as we usually do and could encourage us to downsize our materialistic habits. To make this easier we should comprehend the fact that we are all going through this together and there are many who are experiencing a much worse situation than us. A little solidarity and contemplative thought will dilute any tangled tension.

Why is it important to meditate in times of crisis?

With mental health being one of the primary drivers of worldwide disorders, now more than ever do we need to take good care of ourselves. Currently our health service in the UK is in severe demand, self care and meditation could help the public reduce the strain on an already overstretched National Health Service. There are online meditation platforms and apps available, along with private practitioners who specialise in mindfulness and meditation. Otherwise,  cathartic activities like cooking, cleaning, art or running are all options to try, even lying down and listening to or looking at artwork or pictures that calm you, eliciting an emotional release, relieving unconscious toxicity and tension. The term comes from the word katharsis meaning “purification” or “cleansing” in Greek. This process can be used in therapy and helps to restore positive change in an individual’s life.

It is normal to have feelings of hopelessness and guilt at the slowing down of productivity during these times and we may feel like the goal posts are always moving; so giving yourself realistic goals and thinking through ideals in meditation may help us. Finding an inner voice and listening to what it needs today will keep those desires manageable. Running a bath may relieve pressure as the warmth of the water resembles the womb, helping us restore our inner child, the one with no stress, pressure or financial concerns.

Any type of mediation will untie those knots of conflict in your mind and body and help guide you to perceive the world around you in a new way. With most of us stuck in the confines of our homes, adding structure and sanity breaks to our day will guide us through this surreal time. Although positive thoughts are what we think generally comes out of meditation, also feelings of (rage) anger and disappointment may appear. Think of this as a ‘better out than in’ technique, freeing these intense emotions are totally normal as nobody can hold it together one hundred percent of the time. Expression is important, but only when it’s done without feeling overwhelmed, even if it comes out whilst alone. Even if you feel fear or disappointment let these emotions be and observe them pass and acknowledge how lucky you are to be able to process them.

If you have a client, or know of someone who is struggling to find the right help for any form of mental health issue during this pandemic, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and out-patient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long lasting recovery. For information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours)

Sources:

[1] https://www.theguardian.com/lifeandstyle/2017/oct/22/mindfulness-jon-kabat-zinn-depression-trump-grenfell (accessed 23/4/2020)

[2] ibid.

[3] Hölzel BK, Carmody J, Vangel M, et al. Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Res. 2011;191(1):36–43. doi:10.1016/j.pscychresns.2010.08.006

The post The Importance of Meditation during the Pandemic appeared first on Khiron Clinics.

Mindfulness meditation, with its roots in ancient Buddhist practice has evolved into a number of secular therapies and treatment programmes, focussing primarily on the awareness of the present moment and simply noticing thoughts and feelings as they come and go. Mindfulness meditation has become a more widely accepted form of therapy in cases of anxiety and depression^[4]Ireland T (2014) What Does Mindfulness Meditation Do To Your Brain? Scientific American.. According to an article by Alice Walton, ‘studies show that meditation has a variety of neurological benefits, from changes in brain volume to decreasing activity in parts of the brain involved with stress.^[5]Walton A. (2015) 7 Ways Meditation can Actually Change The Brain. Forbes. https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/#498e8bc01465 accessed … Continue reading’ 

Research continues to suggest that by practicing meditation, brain structure can change. Enhanced connectivity between brain regions and changes in grey matter volume to reduced activity in the “me” centres of the brain are significant neurological benefits to the ancient practice. In 2011, a study featured in the journal Psychiatry Research detailed the use of brain scans to explore the theory that 8 weeks of a mindfulness training regime named Mindfulness-Based Stress Reduction (MBSR) increased the cortical thickness in the hippocampus, the part of the brain that is featured in emotional regulation, memory and learning.^[6]Hölzel, Britta K et al. “Mindfulness practice leads to increases in regional brain gray matter density.” Psychiatry research vol. 191,1 (2011): 36-43. doi:10.1016/j.pscychresns.2010.08.006 

While scientists are still working to understand the effects of volume increases or decreases of the hippocampus, it would seem that increases correlate to improved emotional regulation, while decreases are a risk factor for negative emotions, like stress. Additionally, several mental health disorders, including major depression and post-traumatic stress disorder (PTSD), are associated with decreased volume and density of the hippocampus ^[7]Welch, A. (2018) 4 Ways Meditation Changes the Brain. https://www.everydayhealth.com/meditation/ways-changes-brain/ accessed 17/10/2019. Decreases in the volume of the amygdala, the part of the brain involved with experiencing emotions like fear, stress, and anxiety were also reported. The smaller it is, the less apt it is to dictate our emotional responses, especially those of the “fight-or-flight” nature. 

When talking to the Harvard Gazette about her own very recent (2019) study, entitled “Strengthened Hippocampal Circuits Underlie Enhanced Retrieval of Extinguished Fear Memories Following Mindfulness Training”, Gunes Sevnic,  postdoctoral research fellow in the Department of Psychiatry at Massachusetts General Hospital & Harvard Medical School stated, “Mindfulness training may improve emotion regulation though changing neurobiological responses associated with our ability to remember that a stimulus is no longer threatening.”^[8]https://news.harvard.edu/gazette/story/2019/10/mindfulness-meditation-study-shows-changes-in-neural-responses-to-pain-and-fear/ Accessed 17/10/2019

Sara W. Lazar, PhD, an Associate Researcher in the Psychiatry Department at Massachusetts General Hospital and an Assistant Professor in Psychology at Harvard Medical School, whilst also one of the leading authorities of the Neuroscience of Yoga and Meditation, was the senior author for Sevnic’s paper around reducing the memory of fear using mindfulness. Using the data from the study she explains, “fear and anxiety have a habitual component to them as the memory of something that provoked fear in the past will trigger a habitual fear response when we are reminded of the event, even if there is no actual present-moment threat. The data indicates that mindfulness can help us recognise that some fear reactions are disproportional to the threat, and thus reduces the fear response to those stimuli. Mindfulness can also enhance our ability to remember this new, less-fearful reaction, and break the anxiety habit.”^[9]https://news.harvard.edu/gazette/story/2019/10/mindfulness-meditation-study-shows-changes-in-neural-responses-to-pain-and-fear/ Accessed 17/10/2019  

Lazar and Sevnic’s study concluded that “functional connectivity” between these regions and how often they are activated together also changes. The connections between areas associated with attention and concentration become stronger whilst the connection between the amygdala and the rest of the brain gets weaker.^[10]Sevinc G, Hölzel BK, Greenberg J, Gard T, Brunsch V, Hashmi JA, Vangel M, Orr SP, Milad MR, Lazar SW. Strengthened Hippocampal Circuits Underlie Enhanced Retrieval of Extinguished Fear Memories … Continue reading 

Further supporting evidence for brain changes as a result of mindfulness comes from a team at Stanford University, who, in a 2012 study discovered that Mindfulness-based stress reduction (MBSR) brought about changes in brain regions involved in attention, as well as relief from symptoms of social anxiety.^[11]Walton A. (2015) 7 Ways Meditation can Actually Change The Brain. Forbes. https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/#498e8bc01465 accessed … Continue reading

Mindworks, a mindfulness meditation app, support the evidence that anxiety neurotransmitters may decrease, whereas the pleasurable neurotransmitter dopamine may increase. These and other subtle changes result in an overall feeling of improvement in health and wellbeing. This is further strengthened by Alice Walton who reported that studies suggest that meditation helps relieve our subjective levels of anxiety and depression, and improve attention, concentration, and overall psychological well-being.^[12]Walton A. (2015) 7 Ways Meditation can Actually Change The Brain. Forbes. https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/#498e8bc01465 accessed … Continue reading 

Walton also found that ‘mindfulness meditation, in contrast to attending to the breath only, can reduce anxiety – and that these changes seem to be mediated through the brain regions associated with those self-referential (“me-centered”) thoughts.^[13]Walton A. (2015) 7 Ways Meditation can Actually Change The Brain. Forbes. https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/#498e8bc01465 accessed … Continue reading’ Meditation is also known for the development of certain areas of the brain, such as those that are responsible for memory, compassion, and empathy.

If you have a client, or know of someone who is struggling to find a successful treatment path – Reach out to Khiron. We believe that we can stop the revolving door of treatment and misdiagnosis by providing effective residential and out-patient therapies for underlying psychological trauma. Allow us to help you find the path to effective, long lasting recovery. For information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

The post Can Meditation Change the Brain? appeared first on Khiron Clinics.

Meditation can be a great tool used for calming us down, allowing us to think more clearly, boost our immune system, and can also be helpful as a tool for a wide range of psychological problems. However, as survivors of trauma, we need to make sure we approach meditation with caution, as without guidance from professionals, meditation can be more stressful than supportive. 

Trauma and Meditation

Trauma occurs when our nervous system becomes overwhelmed by an experience, or experiences, which it is unable to process correctly. If trauma has occurred in childhood, it is entirely possible that we are not aware of the extent it may have impacted us. It is possible that when attempting to meditate, we may reopen old traumatic wounds. Without the proper guidance of a professional, we may become re-traumatised and lose ourselves yet again in painful memories or experiences. 

One of the most common meditation techniques is the Body Scan which is where we focus our attention on various parts of the body. It’s a great way to become present and really pay attention to how we feel inside our bodies rather than in our minds. However as trauma survivors who may store trauma within our bodies, it is possible that we may discover unknown, buried trauma. 

Although the crux of meditation is about trying to stay with our experience without attempting to change it, this does not mean forcing ourselves to experience inner torture. If a meditation practice becomes overwhelming in any way, it is much better to move away from the experience and return to it again at another time. Overwhelm during meditation is not uncommon for trauma survivors, which is why it is important to have the support of professionals who understand trauma whilst you attempt the practice.

Dr Peter Levine, a psychologist specialising in trauma, borrowed a concept normally used in Chemistry to demonstrate how we should approach traumatic wounds. The concept is known as titration. In his book “In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness”, Dr Levine discusses what would happen if we were to carelessly mix two reactive chemical compounds together all at once. Obviously we would cause an explosion. However, he explains, if we were to mix the same two substances very slowly, just one drop at a time in a safe container, then instead of an explosion we would simply see a small, controlled fizz with each drop. We can apply this concept to all trauma work, including meditation. Firstly it should occur in a “safe container” – with an informed and trusted trauma professional, then secondly it should happen incrementally. For example, in meditation if we are able to bring our attention to a pleasant bodily sensation and then allow ourselves to explore the safer edges of a difficult traumatic experience, before returning back again to the pleasant sensation, we have a better change of working through the traumatic material. However this takes skill and needs a professional guide in order to support us through the process. Without knowing how to properly and professionally titrate, and work through the inevitable challenging feelings the trauma material will evoke, we will most likely end up re-traumatising ourselves. 

Ultimately meditation can be a great tool used for both our own wellbeing and also our recovery from trauma. Practiced properly it has the ability to transform lives. However, it is a serious practice and needs to be respected as such. It has the capacity to reopen old wounds that can be devastating to our trauma recovery. At Khiron Clinics we use meditation as part of our recovery programme and find it to be enormously successful. However it is of course practiced in a controlled environment and always with trauma specialists present. 

If you have a client, or know of someone who would benefit from guided and trauma informed meditation practice – reach out to Khiron. We believe that we can stop the revolving door of treatment and misdiagnosis by providing effective residential and out-patient therapies for underlying psychological trauma. Allow us to help you find the path to effective, long lasting recovery. For information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

References:

Levine, P. A. In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness. Berkeley: North Atlantic, 2010.

The post Why Caution May be Needed When Meditating appeared first on Khiron Clinics.

For some people who have experienced trauma, practicing meditation can bring up painful and overwhelming emotions that they may not have the emotional resources to process. The focused attention of mindfulness can send a trauma survivor into a state of heightened emotional arousal, which can be confusing and upsetting, and potentially cause dissociation^[1]https://psychcentral.com/lib/4-sets-of-somatic-mindfulness-exercises-for-people-who-have-experienced-trauma/ – accessed 16/10/2019.

Peter Levine, a body-orientated trauma specialist and creator of the Somatic Experiencing system of trauma healing, suggests that the trauma not only exists in the event itself, but in the nervous system. His theory is underpinned by the belief that in order to treat trauma, we must learn to connect with our body, and allow our defensive reactions to be fully processed and neutralised. 

Levine’s theory argues that body-focused therapy is essential if you want to move through the trauma process. If the drive for survival, assembled within the nervous system, is unable to fully carry out either fight, flight or freeze as a response to trauma, then they manifest as traumatic symptoms in the body. 

If the nervous system is unable to bring itself back down to its neutral state, it is kept in a state of high arousal. If this process is continually blocked and disrupted, the nervous system becomes overloaded and begins shutting down; shifting to the parasympathetic system. It is believed that the blocked response remains manifested as physical tension, hypervigilance or in a catatonic, “broken” state. This high arousal and dysregulation can make it difficult for one to maintain open-awareness, necessary to stay present in our bodies and to heal from trauma^[2]https://psychcentral.com/lib/4-sets-of-somatic-mindfulness-exercises-for-people-who-have-experienced-trauma/ – accessed 16/10/2019. 

Trauma threatens the integrity of our survival instincts, so enabling us to complete these responses is fundamental for trauma healing to take place. 

Somatic Meditation can be used to treat people suffering from Post-Traumatic Stress Disorder (PTSD), by integrating physical awareness into the psychotherapeutic process, without the need to recall traumatic events explicitly. Rather, it is encouraged to focus on releasing tensions from the body^[3]Brom, Danny, Yaffa Stokar, Cathy Lawi, Vered Nuriel‐Porat, Yuval Ziv, Karen Lerner, and Gina Ross. “Somatic experiencing for posttraumatic stress disorder: a randomized controlled outcome … Continue reading by paying attention to positive sensations first and only in a second phase to the balance between positive/pleasant sensations and learning to tolerate the negative/unpleasant sensations.

Somatic meditation is thought to improve our ability to gain a greater understanding of what our triggers are, to facilitate more rational, adaptable thought processes which drive behaviour. The practice involves two key aspects; firstly, learning to pay attention to how the body is feeling and what it is sensing, thereby bringing total focus and intentions to our physical form. Secondly, it is to observe these sensations with honesty, acceptance, kindness and respect. Somatic mediation allows us to connect with and understand our full selves. As Dr Jill Bolte Taylor says, “intimacy really in this case is In-to-me-see”^[4]https://www.thepowerofthepause.org/what-is-somatic-meditation – accessed 16/10/2019.

Four sets of Somatic Exercises that could be useful for trauma survivors are grounding; quieting and flow; mindful breathing and progressive relaxation in the body. Each exercise focuses on moving your body mindfully, all the while observing the physical sensations and how they develop. After each exercise it is encouraged to “check in” – notice how feelings may have changed and what they are, for example, do you feel “lighter”, or are holding yourself any differently? 

It has been reported that when some people start Somatic Meditation, they begin to feel more discomfort in their body, along with strong emotions. This is a symptom of our bodies beginning to process the trauma we have experienced, a delayed response to trauma that may not have felt safe enough to do so previously^[5]https://mind-springs.org/blog/somatic-meditation/ – accessed 16/10/2019. Furthermore, this demonstrates the benefits of feeling our pain, rather than thinking about it. While it can feel far more painful to think over traumatic experiences, resting the body and feeling acceptance of those feelings can feel liberating. 

There is empirical evidence to support Somatic practices for trauma survivors, for example; a randomised controlled study of Somatic Experience for PTSD by Brom et al. found that SE is an effective treatment practice for survivors.  Furthermore, Parker et al.^[6]Parker, Catherine, Ronald M. Doctor, and Raja Selvam. “Somatic therapy treatment effects with tsunami survivors.” Traumatology 14, no. 3 (2008): 103-109. offered one 75‐minute session to 204 survivors of the 2004 tsunami in southern India. Out of the 150 participants who completed the follow‐up assessments 4 and 8 months later, 90% of the participants reported either significant improvement or being completely free of symptoms of intrusion, arousal, and avoidance, based on the Impact of Events Scale^[7]Horowitz, Mardi, Nancy Wilner, and William Alvarez. “Impact of Event Scale: A measure of subjective stress.” Psychosomatic medicine 41, no. 3 (1979): 209-218.. 

Somatic Meditation is the realisation that ultimately, our meditative state is not external, in another place for us to find, but instead it is discovered as the most vital, indispensable and profound reality of our bodies^[8]https://www.dharmaocean.org/meditation/somatic-meditation/ – accessed 16/10/2019, and through the practice we are able to awaken ourselves and begin to heal.

If you have a client, or know of someone who struggles with trauma – reach out to Khiron. We believe that we can stop the revolving door of treatment and misdiagnosis by providing effective residential and out-patient therapies for underlying psychological trauma. Allow us to help you find the path to effective, long lasting recovery. For information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

The post How Somatic Meditation can be Used to Treat Survivors of Trauma appeared first on Khiron Clinics.

People who suffer from anxiety, depression or unmanageable stress may have been recommended to try mindfulness or meditation.  As the terms become more popular, misinformation and lack of understanding of the core principals can lead some people to be disappointed in the results, and therefore sceptical of the practices^[1]Van Dam, Nicholas T., Marieke K. van Vugt, David R. Vago, Laura Schmalzl, Clifford D. Saron, Andrew Olendzki, Ted Meissner et al. “Mind the hype: A critical evaluation and prescriptive agenda … Continue reading.

While the two terms may seem interchangeable, even different terms for the same practice; they are actually very different, although symbiotic, in the sense that they nurture and support each other, but require different skills for each. Put simply, meditation is the practice of quiet, an inwards focus on “nothing”, and the practice of mindfulness is to be integrated fully in the present, in “something”. 

Mindfulness is an umbrella term used to illustrate many characteristics, practices and methods, largely defined in relation to a person’s abilities and capabilities for attention, awareness, memory and retention, acceptance and acumen^[2]Van Dam, Nicholas T., Marieke K. van Vugt, David R. Vago, Laura Schmalzl, Clifford D. Saron, Andrew Olendzki, Ted Meissner et al. “Mind the hype: A critical evaluation and prescriptive agenda … Continue reading, based on various lines of Buddhist ideology, ranging from over two thousand years ago^[3]Brown, Kirk Warren, Richard M. Ryan, and J. David Creswell. “Addressing fundamental questions about mindfulness.” Psychological Inquiry 18, no. 4 (2007): 272-281..

It has been thought to help people become “alive”, or to “turn up” to the present moment^[4]Hanh, Thich Nhat. The miracle of mindfulness: An introduction to the practice of meditation. Beacon Press, 2016., congruent to their internal processes and conditions^[5]Epstein, Mark. “Thoughts without a thinker: Buddhism and psychoanalysis.” Psychoanalytic review 82, no. 3 (1995): 391-406., and to become and maintain healthier lives, both physically and mentally^[6]Thondup, Tulku, and Harold Talbott. Masters of meditation and miracles: The Longchen Nyingthig lineage of Tibetan Buddhism. Vol. 6. Shambhala Publications, 1996.. 

To be mindful, individuals must be firmly attentive to the “here and now”^[7]Herndon, Felix. “Testing mindfulness with perceptual and cognitive factors: External vs. internal encoding, and the cognitive failures questionnaire.” Personality and Individual … Continue reading as opposed to being preoccupied with thoughts about the past or the future^[8]Ryan, Richard M., and Kirk Warren Brown. “Why we don’t need self-esteem: On fundamental needs, contingent love, and mindfulness.” Psychological inquiry 14, no. 1 (2003): 71-76. that may lead to making less favourable decisions based on distorted perceptions. 

For example, if I was running late to a meeting because I had slept badly and run out of the door without eating breakfast, I might be feeling stressed and short-tempered; to not be mindful in this circumstance would be to direct these feelings onto traffic, or my colleagues, instead of understanding the factors at play which are having a negative impact on my mood. Focussing on external events to the exclusion of internal processes, or vice versa, would constitute a lack of mindfulness^[9]Kotzé, Martina, and Petrus Nel. “The psychometric properties of the Mindful Attention Awareness Scale (MAAS) and Freiburg Mindfulness Inventory (FMI) as measures of mindfulness and their … Continue reading. Mindfulness is not only able to help calm the feelings of stress I described in the example above, but there is also a wealth of evidence to suggest that mindfulness tends to increase physical and mental health, interpersonal relationship quality, and behavioural regulation^[10]Brown, Kirk Warren, Richard M. Ryan, and J. David Creswell. “Mindfulness: Theoretical foundations and evidence for its salutary effects.” Psychological inquiry 18, no. 4 (2007): 211-237..

Mindfulness has been historically viewed as a state of consciousness cultivated through meditative practice^[11]Conze, Edward. Buddhist Meditation, by Edward Conze. G. Allen and Unwin, 1956. which highlights the origin of confusion between the ends and means. Contemporary therapeutic programmes have echoed this tradition, designed to develop mindfulness. For example, mindfulness-based stress reduction^[12]Kabat-Zinn, Jon. “Full catastrophe living: The program of the stress reduction clinic at the University of Massachusetts Medical Center.” (1990): 264-273. and mindfulness-based cognitive therapy^[13]Teasdale, John D., Richard G. Moore, Hazel Hayhurst, Marie Pope, Susan Williams, and Zindel V. Segal. “Metacognitive awareness and prevention of relapse in depression: empirical … Continue reading include meditation sessions as central components of the program. Understanding the difference between meditation and mindfulness can be used to combat against what Nicholas Van Dam called in his paper, Mind the Hype: A Critical Evaluation and Prescriptive Agenda for Research on Mindfulness and Meditation, “replication crisis” in therapeutic practices, whereby practices become combined and diluted rather than integrated and enhanced^[14]Van Dam, Nicholas T., Marieke K. van Vugt, David R. Vago, Laura Schmalzl, Clifford D. Saron, Andrew Olendzki, Ted Meissner et al. “Mind the hype: A critical evaluation and prescriptive agenda … Continue reading. 

Meditation, put simply, is the practice that allows us to access our feelings, and to therefore become mindful^[15]https://medium.com/thrive-global/mindfulness-meditation-whats-the-difference-852f5ef7ec1a – Accessed 14/10/2019. 

‘“Einstein said that we can’t solve our problems from the level of thinking that we were at when we created them,” says Marianne Williamson in the Unexpected Power of Mindfulness and Meditation. “A different level of thinking doesn’t mean just a different emphasis in our thinking, or a more loving kind of thinking. It means what he said, a different level of thinking, and, to me, that is what meditation is. Meditation changes us, as it returns us to our right mind.”^[16]https://medium.com/thrive-global/mindfulness-meditation-whats-the-difference-852f5ef7ec1a – Accessed 14/10/2019’

As a condition, mindfulness is not a quality that some individuals have and others lack. Quite the opposite, states Jon Kabat Zin in his book “Coming to our senses: Healing ourselves and the world through mindfulness”^[17]Kabat-Zinn, Jon. Coming to our senses: Healing ourselves and the world through mindfulness. Hachette UK, 2005.. Kabat Zin believes that attaining a mindful state of consciousness is an intrinsic human function. His argument puts forward the idea that the majority of people are, or at the very least are sporadically mindful at one point or another. However, research indicates that, because of “dispositional tendencies”, some people may be in a mindful state of consciousness more often than others^[18]Baer, Ruth A. “Mindfulness, assessment, and transdiagnostic processes.” Psychological Inquiry 18, no. 4 (2007): 238-242.. 

These dispositional tendencies could be attachment disorders, experiences of trauma, addictions or more dynamic, transient factors such as blood sugar levels or time constraints; what appears clear from the research discussed, is that by using meditation as a tool to allow space for mindfulness to develop and become a state of being, it can be applied to an enormous scope of tendencies, factors and situations. To conclude, to understand how and when to use meditation and mindfulness as separate practices with their own processes, helps to harmonise rather than compromise the benefits. 

If you have a client, or know of someone who is struggling on their recovery journey, reach out to Khiron. We believe that we can stop the revolving door of treatment and misdiagnosis by providing effective residential and out-patient therapies for underlying psychological trauma. Allow us to help you find the path to effective, long lasting recovery. For information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

The post The Difference Between Mindfulness and Meditation appeared first on Khiron Clinics.