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Mindfulness-based cognitive therapy (MBCT) is a type of psychotherapy that involves a combination of cognitive behavioral therapy (CBT), meditation, and the cultivation of a present-oriented, non-judgmental attitude called “mindfulness.” There are a variety of meditation techniques. The most common include focusing on breath (Mindfulness), a soothing sound/word (Mantra), posture (Zen), an image (Buddhist), an idea or concept (e.g. forgiveness or loving kindness).
The emotional and physical benefits of meditation can include:
Focusing one’s mind in the present moment is very simple but yet can have profound benefit. The present moment is the only time we have the ability and power to choose what to think or what action to take. In cognitive therapy automatic negative or fearful thoughts about the future or past are the source of stress, anxiety and depression. By being more able to stay focused on the present moment we can choose to interact with our internal experience of thoughts, feelings and physical sensations in a more positive and healthy way. In general, life seems easier and more enjoyable when more fully experiencing each moment.
In a study comparing Tibetan meditation, mindfulness meditation, and mantra meditation using neural imaging and EEG data. Tibetan meditation showed higher gamma wave activity, indicating it is more strenuous with increased brain activity. Mindfulness meditation exhibited an imbalance with significant activity in the evaluative part of the brain.
In contrast, mantra meditation produced global coherent alpha waves, suggesting a state of pure awareness. Neural imaging revealed that during mantra meditation, the attention systems in the front and back of the brain were more active while the thalamus, the gateway of experience, was less active. This state of restful alertness was unique to mantra meditation. Mantra meditation appears effortless as it aligns with the mind’s natural tendency towards greater calm.
Dr. Dufford first learned to meditate in 1975 using a mantra based technique. Since then he has studied, practiced and taught a variety of meditation and mindfulness methods. He and the other therapists at Anxiety Treatment Services teach these practices in individual therapy sessions.
Meditation and mindfulness techniques are very helpful for most presenting problems and mental health diagnoses.