What is Mindfulness? How to Apply It? (4)

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Exclusive interview / Dr. Anton Titov MD and Professor Dr. Kevin Barrows, Integrative Medicine, Mind-Body Medicine and Mindfulness expert from California

- What is Mindfulness and how can you apply the principles of Mindfulness for health benefits? This is one of the practices of the Mind-Body Medicine, you have a particular interest in Mind-Body Medicine. Mindfulness - the simplest way to express it is that it's a way of paying attention. Origins of Mindfulness are ancient Buddhist practice about 2500 years ago. But the form in which we use Mindfulness in medicine is completely secular. Most people would say that Mindfulness is really a universal method for how the human mind works. The qualities of attention that we cultivate when someone trains in Mindfulness practices is - concentration, so when the mind is focused on something it stays there longer. And there are certain qualities of attention in addition to that concentration, things like openness, letting go, and there's a kind of a witness perspective that is cultivated. So there is a part of you that is watching your mind's activity or your body's sensations, and not being reactive but actually just observing. The research shows that Mindfulness training has positive influence. Mindfulness training is often delivered in an 8-week class format. There's over 120 experimental trials now on Mindfulness and vast majority are positive. The trials' conclusions include that Mindfulness is helpful for depression, for anxiety. There are smaller studies on use of Mindfulness for other mental health disorders, also chronic pain conditions, a whole variety of chronic pain conditions, Mindfulness has a lot of cancer-related applications - quality of life, decrease in fatigue, sleep, the stress of going through cancer treatment. Several other smaller studies on use of Mindfulness showed its benefit in other conditions. For example, irritable bowel syndrome, and with specific populations like the inner-city population in the US or bilingual groups. When we discuss Mindfulness and observation of the body and breathing, there is a well-known book by Eckhart Tolle, The Power of Now. Is that something that you would recommend to your patients? Maybe there are some other resources that are widely available that you usually recommend. Yes. "The Power of Now" by Eckhart Tolle - that really is Mindfulness. But when I first read that book I was impressed - I don't think he says the word "Mindfulness" in the whole book. I also think he focuses more on the spiritual benefits of the practice of Mindfulness, which can be immense. I mean that tradition, from which Mindfulness came from, is primarily spiritual. So I love that book, Power of Now, I do recommend it. However, in the medical setting, I don't commonly recommend it. If the person is displaying to me that they are interested in that level of self-awareness in the spiritual domain, then I will recommend "The Power of Now". But for bringing Mindfulness into the nitty-gritty of their suffering - their back pain, their anxiety disorder, whatever it is - there are some other books that I recommend. Jon Kabat-Zinn is the founder of this Mindfulness-based stress reduction format. In 1979 he started this. And his books are excellent. There's one called "Full Catastrophe Living" that is kind of like the textbook for that eight-week class on Mindfulness. And then there's a another book by Jon Kabat-Zinn that is much easier and shorter to read, it is called "Wherever You Go, There You Are". If someone is just interested in tasting Mindfulness a little bit, I recommend that latter book. If someone is going to really do the practice of Mindfulness or be in the class, then we recommend "Full Catastrophe Living". Thank you, this is very useful to know.

What is Mindfulness? How to Apply It? (4) top doctors mexico
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