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CHARITY OF THE YEAR
Mindfulness at Maggie’s Cambridge
Research has highlighted that mindfulness has significant benefits for managing stress Mindfulness has enjoyed being in the media spotlight for some time now. From newspaper discussions, courses, books and apps to an All-Party Parliamentary group advocating its use in education, health and the criminal justice system in order to reduce stress and increase wellbeing. It is also now used regularly in NHS settings as well as in business. Mindfulness is the practice of directing our attention to our experience as it unfolds with open – minded curiosity and acceptance. Mindfulness invites you to bring your attention to the present moment with an intention of acceptance, paying attention to thoughts and feelings without judging them and without believing there is a right or wrong way to think in a particular moment. The intention of these practices is to help people develop skills which can manage physical and psychological issues. Observing how we think about and react to any given situation can open up new possibilities for how we feel and behave as a result. With
practice these skills can allow us to navigate ongoing challenges in life with curiosity, calmness and resilience. Mindfulness is not a new concept and forms of mindfulness can often be found in many cultures for thousands of years. For example, in Buddhist traditions forms of mindfulness meditations have been practiced for 2,500 years. Mindfulness entered the mainstream in the 1970’s after Jon Kabat Zinn, a medical doctor based in the USA, undertook significant research into its benefits. In the 1990’s Mark William a psychologist based at Oxford University collaborated with the MRC in Cambridge to help develop Mindfulness based cognitive therapy. This evidence-based approach has since been developed to help people manage physical and psychological health. This approach is taught worldwide by trained facilitators who incorporate mindfulness into their daily lives. Numerous research studies have shown that people who learn to practice mindfulness find they are better able to cope with their cancer experience, finding an increased
wellbeing and enjoyment of life. Indeed, a study undertook by researchers at Harvard University discovered through neuro imaging that people who practice mindfulness daily displayed measurable changes in the brain. The National Institute for Clinical Excellence (NICE) has recommended Mindfulness Based Cognitive Therapy for the treatment of depression. A cancer diagnosis gives rise to many physical and emotional challenges which may continue well beyond treatment for the person experiencing cancer and their family and friends. Mindfulness as an evidence-based approach is an integral part of the programme of support that is offered here at Maggie’s Cambridge; ranging from individual psychological support to the stress management course that we offer. We are offering the Mindfulness Based cognitive therapy group in our centre in Cambridge. To find out more, please contact our centre on 01223 249 220 or email cambridge@maggies.org.
SOME TIPS FOR LEARNING TO BE MINDFUL Awareness of the breath Find a comfortable place to sit or lie down. First take a normal breath then try a deep breath: Breathe in slowly through your nose, allowing your chest and lower belly to rise and fill your lungs. Let your abdomen expand fully. Now breathe out slowly through your mouth. Ground yourself in this moment Either standing or sitting become aware of the contact of the full surface area of the soles of your feet against the floor. Feel the sensations of touch, temperature and pressure. Feeling and sensing rather than thinking about what you are doing. Take a mindful tea break Bring your full awareness to the experience of drinking tea. Holding the cup in your hands, feel the heat against the hands, taste the tea, smell the aroma of the blend. Open up your awareness to this moment. Allow this time just to be for you.
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