MINDFULNESS

WHAT IS MINDFULNESS?

Mindfulness is the awareness that manifests when one intentionally and

non-judgmentally pays attention to the experience of the present
moment. Mindfulness is trained through formal meditation and informal
practices

WHERE DOES MINDFULNESS MEDITATION COME FROM?

United States, himself practicing yoga and meditation, had the intuition to
adapt these practices in the hospital context where stress is very present. ,
both for patients and caregivers, by offering a precise protocol.
This is In 1979, Jon Kabat-Zinn, doctor in molecular biology graduated
from MIT in the where the educational and preventive program
called MBSR (Mindfulness-Based Stress Reduction) was born  within the
Faculty of Medicine of the University of Massachusetts, with the creation of
more late from the Center For Mindfulness in Medicine, Health Care, and
Society (CFM).
Practiced in a secular context, Mindfulness-based programs are born from
the meeting between two worlds of knowledge:
 on the one hand, Mindfulness meditation which has its origin in
the tradition of Buddhist psychology in the form of teachings and
practices (vipassana) developing the universal qualities of
attentive presence, compassion and wisdom;
 and on the other, that of Western science, medicine and
psychology.
The practice of Mindfulness meditation is deployed today in many spheres
of our society  and is the subject of a growing number of scientific studies . 

WHAT IS THE PRACTICE OF MINDFULNESS?

Mindfulness meditation trains our capacity for attention and discernment

of what is present in the moment (our thoughts, our emotions, our physical
sensations, but also the environment and relationships) by integrating a
dimension of ethics and benevolence.
It is a practice accessible to all that is learned through formal meditations
(meditation) or informal practices (presence in daily activities). Its
learning, through Mindfulness-based programs that unfold over several
weeks such as MBSR or MBCT , allows it to be fully integrated into one's
daily life, as a new way of living while being fully present.

HOW CAN I PRACTICE MINDFULNESS

In today's world, it is not always easy to be aware of the present

moment. We are exposed to many distractions like electronic devices that
cause us not to give our full attention to what we are doing or to the people
around us. In addition, we sometimes attach too much importance to the
past or worry about the future. Our mind goes from one thought to
another. This is called "the monkey spirit" because it is as if a group of
monkeys are jumping and screaming in our heads to get our
attention. Mindfulness can help us master our monkey mind. Contrary to
what you might think, it is simple and easy to practice mindfulness.
It can be incorporated into daily activities or through mindfulness
exercises, sometimes called mindfulness meditation.

Mindfulness-Based Stress Reduction (MBSR) [ edit | modify

the code ]
Main article: Mindfulness-based stress reduction .
The "reduction of stress from mindfulness" (in English, Mindfulness-Based
Stress Reduction or MBSR) has been developed by Jon Kabat-Zinn in 1979.
Mindfulness meditation is an adaptation of the Buddhist
meditation mindfulness aimed at combat anxiety, stress , illness and
pain 11 . It is also a technique of well-being that allows individuals to
experience the present moment more intensely.
According to biostatistician Bruno Falissard, clinical studies on the subject
are “today [in 2019] sufficiently well done to recognize that this is a
psychotherapeutic treatment with convincing results 12 . "
Description of practice [ edit  | modify the code  ]
Mindfulness meditation does not consist in not thinking about anything,
but rather in redirecting your attention either in a targeted way, towards
one or more elements of the present (on your sensations, on your breathing
or any other psychological phenomenon such as pain, or well-being), or in a
non-targeted way, by opening one's vigilance, and one's senses, to all the
elements of the present moment , as they enter the scene (noises, thoughts,
memories, temperature ambient, projects, feelings, body
position ...). According to Christophe André  :“In particular, in the face of
everyday stressful moments, she proposes not to try to escape these
moments by distraction (by thinking about something else) or by action (by
getting absorbed in work or leisure); on the contrary, it is a question of
welcoming them and observing them, in a particular state of consciousness
and bodily awakening which makes it possible to prevent them from
worsening or becoming chronic 2 . "
By listening to the present and to his own sensations, the meditator is in the
presence of the structure of his habits. Thoughts having a major impact on
our feeling of well-being and our daily decisions, mindfulness meditation,
by putting the practitioner in direct awareness with his sensations in the
present moment, would have a calming effect, at a minimum. mental 2 .

Systematic reviews and meta-analysis

The study of the therapeutic efficacy of mindfulness has been the subject of
numerous publications of unequaled quality 1, but also of systematic review
analyzes and a meta-analysis which show weak to moderate effects only on
certain individuals. troubles:

In 2014, a meta-study published in JAMA Internal Medicine (en)

concerning meditation showed weak to moderate effects on psychological
stress (anxiety, depression, pain) but no significant effect on several aspects
such as mood, attention, and sleep 15. It is however important to note that
this meta-study aggregates studies on mindfulness programs, but also on
other meditative practices (mantra, transcendental meditation)
In 2016, an analysis of 11 systematic reviews published by Cochrane on the
effectiveness of mindfulness on different disorders
(fibromyalgia,aggressiveness in people with an intellectual disability,
anxiety disorders, somatoform disorders, and fatigue after stroke)
concluded that a lack of evidence of efficacy16.
In 2017, an analysis of 26 systematic reviews concluded that programs
based on the use of mindfulness for chronic disorders are potentially
beneficial for people with depression and may increase psychological well-
The ability to intercept our tendencies to act / think automatically gives us
the opportunity to choose other actions, more suited to the situation and in
line with our values.

The attentional focus on our emotional and physical experience allows us to

better connect with our needs and find functional ways to meet them.
The acceptance of our unpleasant experiences allows us to ensure that
theyno longer occupy our entire horizon (tunnel effect) because we are no
longer fighting against it, so we have more resources to adjust our behavior.
 
How to measure mindfulness?
According to Baer et al. (2006) mindfulness, as a construct, would have 5
facets:
1. Describe: talk about the experience using words.
2. Act in conscience: take actions with active attention at each step.
3. Non-judgment: absence of positive or negative comments on the
thoughts and emotions experienced.
4. Non-reactivity: allowing thoughts and emotions to exist without
automatically responding to them.
5. Observation: Stay aware and focused on the experience even when it
is aversive or painful.

Systematic reviews and meta-analysis The study of the therapeutic efficacy

of mindfulness has been the subject of numerous publications of unequaled
quality 1, but also of systematic review analyzes and a meta-analysis which
show weak to moderate effects only on certain individuals. troubles: In
2014, a meta-study published in JAMA Internal Medicine (en) concerning
meditation showed weak to moderate effects on psychological stress
(anxiety, depression, pain) but no significant effect on several aspects such
as mood, attention, and sleep 15. It is however important to note that this
meta-study aggregates studies on mindfulness programs, but also on other
meditative practices (mantra, transcendental meditation) In 2016, an
analysis of 11 systematic reviews published by Cochrane on the
effectiveness of mindfulness on different disorders (fibromyalgia,
aggressiveness in people with an intellectual disability, anxiety disorders,
somatoform disorders, and fatigue after stroke) concluded that a lack of
evidence of efficacy16. In 2017, an analysis of 26 systematic reviews
concluded that programs based on the use of mindfulness for chronic
disorders are potentially beneficial for people with depression and may
increase psychological well-being. On the physical level, no convincing
health effect has been demonstrated, but an improvement in the ability to
bear pain has been noted17. More research is needed to determine the
specific (non-placebos), and long-term, effects of mindfulness, as well as to
clarify the causal relationship between the practice of this meditation and
the observed effects17. The PLoS One journal retracted in 2019 for potential
conflict of interest, and methodological errors18, regarding a synthesis of
systematic reviews from 2015 which claimed to confirm the virtues of
mindfulness meditation (MBSR and MBCT) to relieve symptoms, both
physical and mental, as an

Risks
Mindfulness codified by Jon Kabat-Zin is not questioned as such.

Contraindication and adverse effects

Nicholas Van Dam, psychologist, says, “The practice of [mindfulness]
meditation requires a strong ego. If it is altered by trauma or psychosis,
then meditation is contraindicated13 ".

The side effects of mindfulness meditation are poorly evaluated compared

to the beneficial effects, and psychiatrist Willoughby Britton of Brown
University in the United States states that: “In clinical trials of meditation,
for example, the side effects do not. are not carried over adequately. When
you ask people who practice meditation about unusual experiences, they
usually respond in the negative. The pressure of the group and the presence
of the teacher also influence their responses, as they fear to mar the image
of the meditation. But if you question them in private about specific effects,
such as the resurgence of traumatic memories, anxiety, or the feeling of
being out of their bodies, then they admit going through difficult
experiences. "

Therapeutic use
Although this practice originated in Buddhism, it has found two types of
application in cognitive therapy:

the “Mindfulness-Based Stress Reduction” (MBSR) method was developed

by Jon Kabat-Zinn. It is offered in 200 American hospitals4. The principle
has also been adopted by writers, lecturers [Which?] As well as
psychologists in the treatment of stress and anxiety [ref. necessary].
Mindfulness-Based Cognitive Therapy for Depression (MBCTD) has been
presented as a means of preventing depressive relapses, relapses which may
result in suicide. A study from the University of Oxford published in April
2015 by The Lancet suggests that therapy based on mindfulness meditation
is as effective an alternative as treatment with antidepressants in the
prevention of depressive relapse.
The use of mindfulness is based on a “change of premise” 9. While classical
cognitive therapies argued that it was necessary to work on the contents of
negative thoughts and cognitive biases, the application of MBCTD to the
prevention of depressive relapses is based on results which lead to think
that vulnerability depends above all mood rather than content of thoughts.
Mood is thought to play a major role in contributing to dysfunctional
thoughts and depressive relapse: “It has rarely happened in clinical
psychology research that such a strong prediction has been so strongly
rejected. Dysfunctional attitudes and beliefs were not the cause of
relapse10. "

Mindfulness practice is an exercise used in Dialectical Behavioral

Psychotherapy, a treatment by Marsha Linehan for patients with borderline
personality disorder.

Therapeutic use Although this practice originated in Buddhism, it has

found two types of application in cognitive therapy: the “Mindfulness-
Based Stress Reduction” (MBSR) method was developed by Jon Kabat-
Zinn. It is offered in 200 American hospitals4. The principle has also been
adopted by writers, lecturers [Which?] As well as psychologists in the
treatment of stress and anxiety [ref. necessary]. Mindfulness-Based
Cognitive Therapy for Depression (MBCTD) has been presented as a means
of preventing depressive relapses, relapses which may result in suicide. A
study from the University of Oxford published in April 2015 by The Lancet
suggests that therapy based on mindfulness meditation is as effective an
alternative as treatment with antidepressants in the prevention of
depressive relapse. Principles in Buddhism 2017-fr.wp-orange-source.svg
This section does not sufficiently cite its sources (February 2018). Right
attention or mindfulness consists of bringing your attention back to the
present moment and observing the sensations or thoughts as they appear
and then disappear: "it is the attention given to the lived and experienced
experience, without filter.
Bibliographie[modifier | modifier le code]
En français[modifier | modifier le code]

 Pleine conscience et acceptation: les thérapies de la troisième

vague, de Ilios Kotsou & Alexandre Heeren. Préface de Christophe
André, Deboeck, 2011. (ISBN 978-2804166137)
  Méditer pour ne plus déprimer : La pleine conscience, une
méthode pour vivre mieux, Williams/Teasdale/Segal/Kabat-Zinn,
préface de Christophe André, Odile Jacob 2009. (ISBN 978-
2738124586)
 Le Miracle de la pleine conscience. Manuel pratique de
méditation, Thich Nhat Hanh, Espace Bleu, 1996. (ISBN 978-
2867660214)
 La Vision profonde : De la pleine conscience à la contemplation
intérieure de Thich Nhat Hanh, Albin Michel 1995. (ISBN 978-
2226078131)
 Mindfulness : apprivoiser le stress par la pleine conscience : Un
programme d'entraînement de 8 semaines de Edel Maex
(psychiatre) de Boeck 2007. (ISBN 978-2804155667)
 Les interventions basées sur la pleine conscience [Mindfulness-
based Interventions]. Alexandre Heeren & Pierre Philippot,
2009, Revue Francophone de Clinique Comportementale et
Cognitive, 14,13-23.
 La pleine-conscience : une solution aux problèmes
d'addiction ? de Aurélie Auclair (2012). [(fr) lire en
ligne [archive]]
 « Les médecins face aux sirènes de la méditation », Le Monde, 8
janvier 2018 (lire en ligne [archive])
 Carmel : La méditation, de quoi parle-t-on ?, t. 170, Éditions du
Carmel, 2019, 127 p. (ISBN 978-2-84713-592-3).
En anglais[modifier | modifier le code]

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mindfulness meditation for the self-regulation of chronic
pain », J. Behav. Med. (1985) 8 : p. 163-190.
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 Miller, J., Fletcher, K. et Kabat-Zinn, J., « Three-year follow-up
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 Kabat-Zinn, J. Chapman, A, et Salmon, P., « The relationship of
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for alternative relaxation techniques », Mind/ Body
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 Kabat-Zinn, J., Wheeler, E., Light, T., Skillings, A., Scharf, M. S.,
Cropley, T. G., Hosmer, D., et Bernhard, J., « Influence of a
mindfulness-based stress reduction intervention on rates of skin
clearing in patients with moderate to severe psoriasis undergoing
phototherapy (UVB) and photochemotherapy
(PUVA) », Psychosomat. Med. (1998) 60 : p. 625-632.
 Saxe, G., Hebert, J., Carmody, J., Kabat-Zinn, J., Rosenzweig, P.,
Jarzobski, D., Reed, G. et Blute, R., « Can Diet, in conjunction with
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