Introductory Articles by Chris Walsh
Mindfulness In Action Techniques
These techniques are useful for bring mindfulness into the activities of everyday life.Urge Surfing
In action technique for dealing with urges, cravings and addictions.Initial Problems Practising Mindfulness & Solutions
Why Mindfulness Instructors Need Their Own Regular Practice
The "Just Worrying" Labeling Technique
It turns out that worrying is a quite destructive way of avoiding being mindful that feeds on itself. This technique helps break the vicious cycle.The Legend of Nasrudin
This article shows how, hundreds of years ago, the Sufis recognised the difficulties negotiating between the extremes of overly skeptical thinking and magical thinking.
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MINDFULNESS IN ACTION TECHNIQUES
These techniques are useful for bring mindfulness into the activities of everyday life. They also are a good place to start with clients who have very low impulse control and distress tolerance. Linehan (2003 pp170-171 & 174-175) describes a number of these techniques as a way of developing distress tolerance in her “Skills Training Manual for Treating Borderline Personality Disorder”
Mindfulness in action techniques include:
Focusing awareness of an aspect of a physical habit that previously has largely been outside of conscious awareness e.g.
- Noticing how tight you hold the steering wheel when driving.
- Being aware of what happens to your breathing or voice tone in an argument.
Focusing awareness on the breath when a specified environmental cue occurs. This technique has been described in detail by Thich Nhat Hanh (1991 pp22-30 ). The cues we might use include:
Waiting for phone to be answered
Waiting at a red traffic light
Walking
Listening to Music
Getting Dressed
Detailed awareness of the mental phenomena associated with cravings such as thoughts, physical sensations and feelings. This is different to urge surfing as this technique includes no expectation that the craving will be outlasted.
Urge Surfing is an in action technique for dealing with urges, cravings and addictions.
Dr Christopher Walsh
Specialist Suite 6, Bromham Place,
130 Church St, Richmond,
Victoria 3121
Ph: +61 (0)3 9487 4647
Fax: +61 (0)3 9487 4646
Send email to: info@cwalsh.com.au
Mindfulness In Individual Cognitive Therapy
Taking advantage of the recent acceptance of mindfulness meditation by cognitive therapists, Chris presented this paper to the 28th National Conference for the Australian Association for Cognitive and Behavioural Therapy in April 2005.
Dr Chris Walsh: Specialist Suite 6, Bromham Place, Behind The Melbourne Clinic, 130 Church St, Richmond, Vic 3121, Australia
Phone:+61 (0)3 9347 4300 Fax: +61 (0)3 9347 4355
E-mail: info@cwalsh.com.au
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