2日間入門ワークショップ ＆ 臨床実践基本コース
MiCBTインスティチュート日本支部 事務局長 馬見塚珠生
① MiCBT 2日間入門ワーク・ショップ
時 ： 2017年7月15日（土）＆ 16日（日） 10時～17時
ところ ： オムソーリ御茶ノ水 http://liva.co.jp/about/map02.html
受講料 ： 30,000円
定 員 ： 25名
② MiCBT 臨床実践基本コース※１
時 ： 2017年7月30日，8月6日，13日，20日，27日，
受講料 ： 50,000円
定 員 ： 10名（先着順とさせていただきます）
※２ MiCBT Instituteの規約により、2日間入門WSの履修だけではMiCBTを患者さんに適用することはできません。必ず、９回分のグループ・セッションを修了後、臨床実践応用コースあるいは個人的にスーパービジョンを受ける必要があります。なお、ズームによるグループ・セッションは、全日程への参加が必要です。
MiCBTインスティチュート日本支部までメールにて ① ご希望のコース② ご住所③ お名前④ お電話番号⑤ ご所属⑥ メールアドレス⑦ 臨床心理士の方は臨床心理士番号（資格継続研修ポイント申請予定）を明記の上、お申込みください。
ユン博士にMiCBT を学び、2013年に準修士を獲得。MiCBTを主な療法として幅広い患者層に心理治療を施す傍ら、心理士などを対象にMiCBT の指導にも携わる。
★ MiCBT InstituteのHP を内藤先生が日本語に翻訳されています。
UTS Clinical Psychology is conducting a study on the effects of mindfulness on chronic pain.
One in five Australians now live with chronic pain, a figure that increases to one in three people over the age of 65. Chronic pain is defined as any pain that lasts beyond the expected healing period.
The study, led by Alice Shires, is calling for individuals who have been living with chronic pain for more than three months to participate in the study.
It will find how a short mindfulness-based exposure technique alleviates the discomfort experienced by people with chronic pain in comparison to distraction, a commonly used tool in coping with pain.
Shires is an expert in cognitive behavioral therapies, particularly in mindfulness and its possible effects on anger, grief and chronic pain. She is also a Senior Lecturer in Clinical Psychology, Director of the UTS Psychology Clinic and Head of the UTS Mindfulness Integrated Therapies Research Clinic.
Please email firstname.lastname@example.org for more information
How do we change? In this pioneering talk, Dr. Shauna Shapiro draws on modern neuroscience and ancient wisdom to demonstrate how mindfulness can help us make positive changes in our brains and our lives.
Volunteers receive the 8-week program at no cost and will be making a significant contribution to the research into this fast growing and fascinating development in modern psychology.
If you have struggled with anxiety, stress, depression, anger issues, attentional problems you may benefit from the program.
Volunteers will be randomly allocated either to an experimental group or a control group. The experimental group will complete the program first.
You will need to ask your GP to complete this referral form and forward to email@example.com
Dr Bruno Cayoun will be giving a talk on "The Core Mechanisms of Buddhist Spirituality" at The Theosophical Society 2017 National Convention. If you are in Hobart, we hope to see you there.
This talk is open to members of the public. Organised by The Theosophical Society as part of the 2017 National Convention
Sunday 22 January 2017
4:00pm - 5:30pm
University of Tasmania, 20 College Rd, Sandy Bay Campus
Speaker: Bruno Cayoun
Wonderful feedback on the work our trainer, Alia Offman, is doing for her local school. Attached is a copy of an article written up in the local paper about the mindful schools program. See also the email below from the classroom teacher.
I just read the article that was in the Perth Courier. What an awesome article and wonderful pictures!
It was really interesting to read what you had to say and I think the importance of the sessions really shine through.
Like I mentioned today, the class is taking the things you are teaching us in the lessons and applying it to their own lives. Just this afternoon we were rehearsing for the Remembrance Day assembly and all of the students made a point to walk mindfully to the front of the gym as they prepared to sing their song.
We use the bell that you gave us often. After we've finished one activity we collect our thoughts with mindful breathing and prepare ourselves to move onto another activity. I know I can speak for the class when I say that we all really enjoy these times and everyone takes part. We are all so focused on breathing and our bodies that the environment becomes very calm (almost instantly) and we are all ready for our next activity. The students are so focused that I am sometimes reluctant to begin the next activity because they are just so peaceful!
Alia adds "The other day she told me a wonderful story about the children and their mindfulness. They had had a very noisy and lively rehearsal of a song and after they had lined up and returned to the classroom she had followed a few seconds afterward. She found them sitting on the mat in a circle practicing their breathing - completely unprompted (these are 4 & 5 year olds!)"
The Institute's annual MiCBT Teachers' meeting was held yesterday in Melbourne. Jon flew in from New Zealand, and Andrea joined us online from Canada. Stay tuned for some important announcements regarding MiCBT training and certification!
El Psic. Erick Acevedo brindando una breve explicación acerca del Mindfulness y su aplicación dentro de la Terapia Cognitiva Conductual con Mindfulness Integrado del Dr. Bruno Cayoun, así como realizando la invitación a los profesionales interesados a participar en el taller "TCC con Mindfulness integrado" que se llevará a cabo en Acapulco los días 18 y 19 de Febrero de 2017.
Para más información pueden acceder a www.cgtcconductual.com
Erick Acevedo, psychologist, gives a brief explanation of Mindfulness and its application within Cognitive Behavioral Therapy and Dr Cayoun's Mindfulness-integrated CBT , and invites interested professionals to participate in the workshop "Mindfulness-integrated CBT" that will take place in Acapulco on 18 and 19 February 2017.
For more information, see www.cgtcconductual.com
Our colleague Mikako Naito will soon be running an MiCBT Applied Course in Osaka, Japan.
TOPIC: IS HAPPINESS A MATTER OF SURVIVAL?
What can we do as individuals and as a community to bring about positive change in mental health? The forum brings together speakers from the education, sociology, public policy, psychology, philosophy, the arts and community development sectors to investigate what could lead to positive change.
CHAIRPERSON: Dave Noonan Radio presenter on Heart 1073
SPEAKERS: Dr Sonam Thakchoe Senior Philosophy Lecturer UTAS
Dr Bruno Cayoun Clinical Psychologist & principal developer of MiCBT
Deborah Mills Arts & Cultural Policy Advocate
Dr Nicholas Hookway Lecturer in sociology, School of Social Sciences, UTAS
Jami Bladel Artistic Director & CEO of Kickstart Arts
Justin Robinson Director, Institute of Positive Education, Geelong Grammar School
TIX $10 & $5 (CONC) AT DOOR OR BOOKINGS
For more info: Phone Kickstart Arts 03 62280611
Short workshop on MiCBT for Therapists this Friday, 8th July, by Dr Bruno Cayoun
The Australian Psychological Association’s Buddhism and Psychology Interest Group has invited Dr Bruno Cayoun to present a 2-hour workshop this Friday (details below) on the Mindfulness-integrated Cognitive Behaviour Therapy (MiCBT) approach for therapists. MiCBT is an evidence-based integration of mindfulness core principles (in the Burmese Vipassana tradition of the S. N. Goenka Lineage) with useful and well-established methods of cognitive and behavioural therapies in the West.
The aim of this short workshop is to introduce the main principles of MiCBT and demonstrate some of its effects in clients with severe conditions. It will also describe the important theoretical framework underlying MiCBT and expand our common understanding of operant conditioning, providing a strong neurobehavioural basis for this approach.
This is a great opportunity to learn from Dr Bruno Cayoun, the principal developer and senior teacher of MiCBT.
This workshop is best suited for trained clinicians and includes didactic teaching and video demonstrations, however students are also welcome.
Participants will gain:
Skills in case-conceptualising distress as a rationale for using mindfulness practice in therapy
An understanding of a mindfulness-based immediate distress-reduction technique
An ability to extend current understanding of learning theory, especially operant conditioning
Means of self-implementing the four stages of MiCBT and suggestions for future training
Bruno Cayoun, Alice Shires and Sally Francis travelled to Rome for the 2nd International Conference on Mindfulness (May 11-15, 2016). Bruno and Alice both presented papers on MiCBT and pain.
It’s the International Day of Happiness and the Action for Happiness pledge asks us to “try to create more happiness in the world around us." But how do we do that?
The Action for Happiness movement has created a guidebook that details 10 keys to happier living, noting that happiness is generally to do with our attitudes and relationships with other people. The 10 recommendations include:
· Doing things for others
· Connecting with people
· Taking care of your body
· Living life mindfully
· Learning new things
· Having goals to look forward to
· Finding ways to bounce back
· Looking for what’s good
· Being comfortable with who you are, and
· Being part of something bigger.
Some of those things sound pretty self explanatory, but what does it mean to live life mindfully? Luckily, we have an expert in mindfulness right on our doorstep.
Dr Bruno Cayoun is a clinical psychologist in private practice, a Research Associate in the School of Nursing at the University of Tasmania, a Research Associate at the School of Psychology at the University of Technology Sydney, Monash University, and Massey University (NZ). He is also the Director of the MiCBT Institute. MiCBT stands for Mindfulness-integrated Cognitive Behaviour Therapy. The institute specialises in treatment, training and research.
Dr Cayoun says that mindfulness is a specific way of paying attention, as objectively as possible and free from personal judgements.
“We always make personal judgements,” he said, “our mind is trained to assess phenomena automatically according to our sense of self."
"When we experience a situation inside or outside ourselves, our mind misses most of the sensory aspects of it (seeing, hearing, touching, etc.) because it very quickly makes an evaluation that is mostly about likes and dislikes, according to who we think we are. This includes our needs, personality, culture, social identity and values. If the situation is found to be agreeable, it is neurologically wired (from the medial-prefrontal cortex to the insular cortex) to produce a pleasant sensation somewhere in the body. If the situation is judged as being disagreeable, it produces an unpleasant body sensation. The intensity of the body-sensation varies according to how we take things personally."
“Then we react based on our past learning. The stronger the body sensation (i.e., the consequence of having taken something personally), the stronger the reaction will be.”
Dr Cayoun said that these body sensations are mostly subconscious and pro-survival. Our nervous system is wired that way because our mind is conditioned to react with craving when we need to feed, procreate, or need the support of our social environment, and with aversion when we evaluate the situation as a threat to our survival, including social survival.
"Unless we learn to observe these mechanisms for what they are, mindfully, this very predictable habit pattern of the mind is maintained. There may be a kind of survival there, but not much happiness."
“Mindfulness is about training the brain to remove those judgements and examine the stimuli without reacting… to be less driven by the need to protect our sense of self (our ego), less biased, more objective, to approach things like we try to do in science.”
Dr Cayoun has combined the practice of mindfulness and cognitive behaviour therapy to help patients with chronic pain, most types of anxiety and depressive disorders, and even some aspects of Schizophrenia and Parkinson’s disease.
“I teach my patients to observe their experiences without personal bias and without reaction. To feel the sensations but not react to it or to the stimulus.
“For example, most people don’t realise that the body does not have pain receptors. We have stimuli that send messages to the brain through nociceptive fibres to be classified as safe or unsafe. In chronic pain, this is a decision made according to past judgements and reactions. It is learned. I help my patients with chronic pain to train their brain to process the pain sensations as safe and prevent a pain response.”
In this instance, the patient is taught to ‘observe’ the painful sensation and describe it by detailing its mass, motion, temperature and fluidity/constriction. Essentially to study it like a scientist. By attending to the sensations objectively, rather than taking them personally and assuming they are a threat to who we are, the brain can be taught to interpret the stimuli more neutrally and decrease the need for reactivity.
“The combination of mindfulness and cognitive behavioural therapy is very powerful. I have seen great success. In two 30-second increments patients reduce their chronic pain by about 50 per cent. After approximately two weeks of practice, they have learned to do it for themselves. After 2.5 months, their pain has further decreased significantly, independent of gender, source of referral, and type of pain, and without increase in their medication”.
Mindfulness is a tool for life that can be applied to all situations to improve your own happiness and that of those around you, according to Dr Cayoun. There are four stages in his mindfulness-integrated CBT training.
1. The Personal Stage, where you learn mindfulness skills, to notice and let go of unhelpful thoughts and emotions in order to address life’s challenges successfully.
2. The Exposure Stage, where you apply your mindfulness skills to daily situations that you might be avoiding to prevent discomfort.
3. The Interpersonal Stage, where you learn to develop better interpersonal understanding and communication skills in the face of tense situations, and learn not to react to others’ reactivity.
4. The Empathic Stage, where you learn to increase your capacity to be kind to yourself and compassionate to others in your daily actions, leading to a deep sense of care and connectedness with people.
While Dr Cayoun treats patients in his practice in Hobart, he has also made his research and approach more widely available in a new book: Mindfulness-Integrated CBT for Well-being and personal Growth: Four Steps to Enhance Inner Calm, Self-Confidence and Relationships.
"No matter what we do, we usually do it with the belief that it will either relieve us of unhappiness or increase our happiness. The problem is that even happiness leads to suffering when it is based on particular conditions. Simply because the conditions that allow us to be happy at any given time, sooner or later, will change. They are impermanent."
Dr Cayoun says that being mindful is a way to evolve our consciousness and experience things without anxiety, fear or emotion.
" You can become aware of the things that make you unhappy and let go of them. You can learn to face potential conflicts smilingly. You can gain the ability to say yes or no without guilt and you can learn to avoid producing emotions that are destructive. Importantly, you can also learn compassion which allows you to feel and see how everything is connected, so that you can be less harmful to yourself and others. That’s how we move towards happiness."
We are in the process of starting an international MiCBT Children’s Interest Group and would like to invite all registered Psychologists using MiCBT with children and young people (6-18) to join.
The group, which will meet using Skype Group Video Call, aims to support practitioners in using MiCBT with children and young people and will include case discussions, research papers and opportunities to practice. If you are interested please reply to firstname.lastname@example.org including your name and country you are based in.
Sally, Boyd and Lily.
The project has been initiated by psychologists Lily Lee (Sydney), Sally Francis and Boyd Cowley (Melbourne Mindfulness Institute) and is supported by the MiCBT Institute (Tasmania, Australia).
These 8-week courses offer a structured method that effectively re-trains your brain and starts extinguishing unhelpful automatic thinking and reactive patterns. You’ll develop greater self-awareness and self-acceptance, the ability to settle yourself and stay calm, and be more assertive.
The next 8-week MiCBT group course to take place in Capalaba is starting:
Tuesday 9th February 2016 (6-9pm) – Register by 4th Feb
The next 8-week MiCBT course to take place in Paddington (Brisbane) is starting:
Wednesday 10th February 2016 (6-9pm) – Register by 4th Feb
For more information about this MiCBT group, please contact us.
Please note that a fee is involved and that rebates (with Medicare or your health funds with extras cover for psychology) may be possible.
Call Patrea personally on 0410 264 224 for more details or to confidentially discuss your situation – or use the handy online contact form.
I’d just been to a lecture on pain management by Bruno Cayoun, one of the principal developers of mindfulness-integrated cognitive behaviour therapy.
Cayoun uses a simple technique that helps people diminish physical and psychological pain in less than four minutes. The process, discussed in his book MiCBT for Wellbeing and Personal Growth, has gained international recognition.
The day after the lecture, I was driving across Sydney Harbour. I always take the Harbour Bridge, which is a hassle, because I’m too scared to go into the tunnel under the ocean. When trapped in confined places without windows I sometimes have panic attacks that can cause hyperventilation and physical pain as blood vessels constrict.
As a passenger in the tunnel I can shut my eyes. But I won’t drive myself with eyes open. Coming up to the turn-off, I pondered: “Can I use the process to get me through my phobia?”
Before I knew it, I had taken the challenge and was driving into the tunnel.
“OMG. Wow. I’m OK, I’m doing it.” (Heart pounding.) “Only another minute or two to go … gonna be out soon …”
Nope. Suddenly a sign: “Breakdown ahead”. Which should have read “Nervous Breakdown ahead”. The traffic had ground to a halt. Unfortunately, my thoughts hadn’t.
“I’m under miles of water. What if this is a terrorist attack? What if it’s a crack and the water is going to pour in? Where is my asthma puffer? Oh no … no. I left it at home … I will suffocate here alone in the dark.” Then as if by miracle I heard my voice say: “Now! If you don’t do it NOW you never will.”
I shut my eyes and started to do Cayoun’s first step of deep breathing, initially struggling to get air into my tight chest. Followed by gently observing my physiology and the degree to which my thoughts were fuelling the adrenalin surges and pounding heart.
I saw the panic as if I were above it; I could name it, watch it, hear the catastrophising thoughts as they were screaming at me, but I was becoming more detached.
I kept going with other of his techniques and felt my breathing ease. I even felt myself smile: “I’m trapped in a tunnel under the sea during a time of high terrorism alert with claustrophobia. Could life get any better than this!”
I felt the adrenalin subside. I felt sleepy. The comedown that was like a sedative. I yawned. Twenty minutes later the lanes converged and we started moving towards the light. I’d done it.
It’s good to learn self-soothing techniques for the scary days ahead. If I can do it, anyone can.
“Pain is a serious health issue,” Dr Bruno Cayoun says.
Pain is complex and subjective, however it is required for survival. “Interestingly, there are no pain receptors and no pain fibres in your body,” Bruno says. “Pain is a response to the perception of threat.”
The medial prefrontal cortex is the part of the brain responsible for self-referential processing. It’s the part that ruminates, remembers past experiences and projects future experiences. When we’re engaged in a task, this part of the brain goes to sleep. However, when scientists studied people with chronic pain, they found that while engaging in concentration tasks, this part of the brain remained active. People who transition from acute to chronic pain have created links within the brain between the experience of pain and learning.
“So, can we unlearn pain?” Bruno asks. “Mindful studies have shown that chronic pain can be unlearned.” Mindfulness is heightened sensory awareness without identifying with or judging what you are experiencing.
However, not all clinicians are skilled enough in mindfulness to teach their patients who suffer chronic pain, and not all people with chronic pain want to sit down and contemplate their pain – “it really is hell sometimes,” Bruno says.
Bruno tells us about a study that aimed to extract the most active component of mindfulness – equanimity – and see whether this was something they could teach pain specialists, so they could teach their patients.
Scientists asked people in the study to observe their pain objectively. A mindful exercise involved observing and measuring the pain using very different characteristics: “Is it very heavy, very hot, very still, very dense, very loose, very tight? Does it move? What shape is it?”
Bruno shares with us the experience of a woman with chronic pain after a car accident. After doing the mindful exercise, she had a significantly lower estimation of the amount of pain she was in: 3 out of 10 on the pain scale rather than 6 to 9 out of 10. The next part of the exercise was to introduce an element of unconditional acceptance. Much of the ‘negative’ qualities (heavy, dense, hot) were diffused after this, and her pain was rated only 1 out of 10. Even after the exercise had finished, she said that the pain was gone. “For years, we have been teaching this approach for emotional regulation,” Bruno says. Because there are no pain receptors and no pain fibres, this also works for physical pain.
Looking at pain, for just 30 seconds each time, and continuing to practice this mindful exercise with pain was highly successful. “It may change habits that lead to chronification, especially if we start early, before chronification begins,” Bruno says, “It is also a cost-free practice.”
These 8-week courses offer a structured method that effectively re-trains your brain and starts extinguishing unhelpful automatic thinking and reactive patterns. You’ll develop greater self-awareness and self-acceptance, the ability to settle yourself and stay calm, and be more assertive.
CAPALABA starting: Wed 14th Oct 2015 (evenings). Address: Redland Community Centre, 29 Loraine St, Capalaba.
PADDINGTON (Brisbane) starting: please express your interest for 2016 programs. Address: The Old Church Hall, 78 Enoggera Tce (cnr Surrey St), Paddington
Contact: 0410 264 224 or email@example.com
It was 10 years ago, but I clearly remember walking in the corridor of the School of Psychology with Sara Lazar’s article in my hand and a strange sense of elation. I had seen the first biological evidence that mindfulness meditation can increase volume in parts of the brain used for sustaining attention and regulating our emotions.
The repeated observation of brain reorganization, also called ‘neuroplasticity’, was no longer limited to stroke rehabilitation and phantom limb phenomena. Since then, numerous studies have further revealed the brain mechanisms and beneficial effects of mindfulness meditation in a wide range of conditions. Among those, many have investigated the effects of mindfulness on the brain and behavior of pain sufferers.
When we are in pain, we perceive pain as a threat. We resent it and avoid it as much as possible, often forgetting that it is just a messenger of something unusual to attend to in the body. In other words, we take our pain personally. Three years ago, American neuroscientists Marwan Baliki and Vania Apkarian published compelling neurological evidence that 80 percent of people who transit from acute to chronic pain produce neuroplasticity linking pain pathways to learning areas of the brain, showing that chronic pain is largely learned. They concluded that future research should focus on finding ways of preventing the learning of pain.
Incidentally, for the past 14 years, my colleagues and I have not only done this, we have also trained chronic pain sufferers to unlearn their pain. We have done so by implementing a mindfulness-based exposure technique to increase distress tolerance during both physical and emotional pain. This method is derived from the Burmese vipassana tradition in the lineage of Ledi Sayadaw, Thetgyi, U Ba Khin and Goenka, and is an important skill learned by all mental health professionals training in Mindfulness-integrated Cognitive Behaviour Therapy (MiCBT) at the MiCBT Institute.
Though the entire interaction with a client/patient lasts about four minutes, the actual exposure lasts only twice 30 seconds. No tricks, no distraction, no hypnosis, just a particular way of paying attention; with objectivity and equanimity. The results are more than amazing. They defy our common understanding of both physical and emotional pain. Following exposure, the usual average of pain reduction is about 50 percent, and our recent pilot trial shows that the benefits are maintained at 10-week follow-up.
It is understandable that not all chronic pain sufferers are able or amenable to undergo a full mindfulness-based program and maintain daily meditation practice. Accordingly, using such a short method that they could use on their own, following a brief demonstration with their GP or pain specialist, could be a wonderful way of assisting conventional treatments. I look forward to presenting our results in October at the forthcoming Mind and Its Potential conference in Sydney.
Dr Bruno Cayoun is a clinical psychologist and principal developer of Mindfulness-integrated Cognitive Behaviour Therapy (MiCBT). He will be presenting at Mind & Its Potential 2015. For more information and to register, please click here.
Not long ago, science had the notion that the capacity of the brain was fixed. We had what we were born with and past early adulthood, it was all downhill. However, the science of neuroplasticity has completely changed that. We now know that our brain is like a muscle and our mind can be trained to improve intelligence, learn new skills, be kinder, be happier and be more content.
For the past 10 years, the Mind & Its Potential conference has been at the forefront of this exciting new frontier of science. It is a conference like no other, bringing together world-leading scientists, psychologists and educators, as well as ordinary people doing extraordinary things.
· Book before 31 July and save $380 off the full 2 day conference fee and $480 off the full 3 day gold pass fee.
· Book before 18 September and save $300 off the full 2 day conference fee and $380 off the full 3 day gold pass fee.
Book online using VIP code SPEAKER or call (02) 8719 5118 to register
New MiCBT Applied Course dates just added. Commencing early September, these courses are specifically designed for mental health therapists who have already completed an MiCBT Foundation Course.
04-Sep-2015 AC040915: MiCBT Applied (12 weeks) Online CANADA Fridays Places: Available
05-Sep-2015 AC050915: MiCBT Applied (12 weeks) Online CANADA Saturdays Places: Available
IN the 1980s, Bruno Cayoun was a self-confessed Bondi Beach hippie practising alternative therapies.
Now based in Hobart, the affable Frenchman is a doctor of clinical psychology whose method of combining ancient meditation techniques with Western psychotherapy to treat mental illness is used by thousands of health professionals around the world.
Cayoun has developed a program of mindfulness-integrated cognitive behaviour therapy, written two books on the subject and runs a busy private psychology practice.
TasWeekend meets Cayoun at his Macquarie St clinic on his return from Canada, where he hosted four workshops in four cities for more than 400 participants.... Click here for full article:
If you are interested in participating, please follow this link https://monashmnhs.qualtrics.com/SE/?SID=SV_7WFQZqxaRvNB189 to read the explanatory statement and complete the questionnaire. The survey will only take 20 mins.
L-R Back: Suresh, Marc, Gary, Annie, Elsa, Theresa, Chih Huei,
Front: Bruno, Sally, Nicola, Claudia
Kathy (owner of Niche) and Bruno
Dr Bruno Cayoun discusses Mind chatter and ways to clear your mind and focus with ABC's Nick Bosly-Pask
“This is a beautiful book. Bruno Cayoun has distilled the deepest wisdom of an ancient Buddhist meditation tradition and combined it with the best modern clinical science to offer this program. As he says, with mindfulness training you can tune your attention so that you can perceive your experiences, understand them and respond to them without needing to react in order to change them. He explains clearly, guides gently, and answers questions skilfully. Using problems as tools through which to learn, he shows you a way to respond wisely to difficulties that can destroy the quality of your personal, family and working life. With this book as a trusted guide, he invites you to discover how you can let go of suffering, restore equilibrium, and rediscover peace. Teachers, students and practitioners everywhere, whether new to or experienced in the practice of mindfulness, will greatly value this book.”
Mark Williams, Emeritus Professor of Clinical Psychology, University of Oxford, and co-author of The Mindful Way Workbook
“This book marries powerful tools from Buddhist meditative practice with contemporary behavioral science for a comprehensive look at transforming suffering. The result is an important contribution to a growing interdisciplinary field.”
Sharon Salzberg, Co-Founder of the Insight Meditation Society and author of Real Happiness at Work
“What an amazing book! I could feel the years of wisdom and practice flowing out of each chapter. Mindfulness-integrated Cognitive Behavior Therapy is a jewel that honours both the Buddhist and Western psychological traditions of turning suffering into well-being. You will treasure what Bruno Cayoun offers whether you are looking for a way through personal distress or wish to learn how to bring the elements of Buddhist Psychology into your professional work. Each chapter clearly describes how to cultivate the ancient practice of meditation and supports the practice with solid science. The “question and answer” sections are informative, gentle and direct their guidance making them indispensable to novice and ongoing practitioners alike. You will find this book opens the gate to a sustainable way of living with challenges and a quiet, composed approach to life as it presents itself to you, moment by moment. All you have to do is walk in.”
Lynette Monteiro, PhD, Co-Director of Ottawa Mindfulness Clinic, Clinical Professor, University of Ottawa, co-author of Mindfulness Starts Here: An eight-week guide to skillful living.
“Bruno Cayoun is a master of mindful living. Here he skillfully blends age-old wisdom, recent research, and practical methods into four essentially helpful steps for all who wish to live a fulfilling life. I have learnt heaps from it – and am sure you will, too.”
George W Burns, Adjunct Professor of Psychology, Cairnmillar Institute, Melbourne, Australia, author of 101 Healing Stories and Happiness, Healing, Enhancement
“At last! A self-help book incorporating mindfulness that does not treat the reader as a simpleton. Dr Cayoun carefully explains the science behind practicing mindfulness combined with right thinking to live a happier and more satisfying life. It is highly practical with easy exercises and lots of guidance from a perspective informed by Buddhist spirituality and Clinical Psychology.”
Dr Bruce A Stevens, Associate Professor in Clinical Psychology, University of Canberra, co-author of Happy Ever After? A Practical Guide to Relationship Counselling for Clinical Psychologists.
For more information go to www.micbtforwellbeing.com
I hope this finds you in good health and good spirits. I would like to welcome all new colleagues who have recently started their training in MiCBT. I hope you find the training itself and its consequences in your life to be beneficial. I also congratulate all finishing Graduate Diploma candidates for their dedication to learning, as deep inside us, it is mostly compassion that drives our need to learn to serve others better. 2014 has been a productive year, making way to an expansion of the use of MiCBT and of its training in the next year.
Mikako Naito (Clinical Psychologist from the Goal Coast) has started teaching MiCBT in Japan, where she and her colleagues have formed the MiCBT Study Group. Mikako has done a phenomenal job translating all the client forms, presentation slides, the MSES-R, the relevant web pages, and the audio instructions on CD in Japanese. Others will benefit a great deal from her work.
My new (self-help) book is now published. Writing it has been a worthwhile journey in itself, gathering the support of wonderful people who generously gave their time to assist in the process. The foreword by Dr Shauna Shapiro (Santa Clara University) and the reviews from Drs Mark Williams (University of Oxford), Bruce Stevens (ANU), George Burns (Cairnmillar Institute), Lynette Monteiro (University of Ottawa) and Sharon Salzberg (Barre Center for Buddhist Studies) are wonderful. I am confident that you and your clients will find this self-help book to be of great assistance in the understanding and the practice of MiCBT, as well as mindfulness in general—a short summary is provided below. I would love to hear your feedback. Thanks for letting others know about the book.
I wish you all a joyful and fulfilling end-of year celebration, a restful break from work, and a peaceful and productive new year.
Smoking is notoriously difficult to stop! Yet many smokers would love to quit, if only they knew how! If this sounds like you, Mindfulness for Smokers is for you. Mindfulness for Smokers is a course to help you stop smoking. We give you important information about smoking. You learn valuable Mindfulness skills to manage reactivity and withdrawal. You’ll have more control over what you do. You’ll learn other important skills, like assertiveness and dealing with difficult situations. It’s often when we are not managing things well that we turn to smoking. At first it ‘relieves’ the stress. But then it becomes the cause of stress and lots of other types of ill health.
You will also learn about relapse prevention so you can keep on target after the course has finished. The valuable resources from the course will help you maintain your gains.
Venue: Catholic Centre, 271 Sandy Bay Rd, Sandy Bay
Dates: August 5th, 12th, 19th, 26th, Sept 2nd, 9th, 16th, 23rd
Times: 5.30pm – 8.00pm.
Fee: $540/$490 concession card. Covers 8 sessions, assessments, notes, CDs, refreshments, 3 individual sessions including pre-course interview and GST.
To apply: Enrol online, phone or email and we will send you an information sheet and application form. Dr Pauline M Enright
Phone: 0409 191 342
PO Box 907, Sandy Bay, TAS 7006.
Download information sheet: Mindfulness for Smokers
Due to increasing demand, we are happy to announce further training opportunities with the MiCBT Institute for 2014.
The aim of this workshop is to introduce the integration of mindfulness training with core principles of Cognitive Behaviour Therapy to improve ways of addressing chronic conditions, crisis and prevent relapse in a wide range of psychological disorders. It will describe the important theoretical framework underlying MiCBT and introduce participants to the use of these skills across a wide range of chronic and acute conditions. This workshop will expand your common understanding of operant conditioning and provide a strong neuro-behavioural basis for integrating mindfulness training with traditional CBT.
In order for mental health professionals to implement mindfulness-based therapies, such as Mindfulness-integrated CBT, it is essential that they first develop their own skills in mindfulness practice experientially. The main aim of this 8-week Foundation course is to provide clinicians with the opportunity to personally practise and integrate the mindfulness and CBT skills used in MiCBT while learning the theoretical framework for these practices.
Earlybird rates available now.
Participants can expect the following outcomes:
Enhanced ability to understand and manage depression, stress, anxiety and anger
Improved ability to manage habitual negative behaviors
Improved ability to understand the relationship between mental and physical experiences and mood
Ability to engage in regular mindfulness skills practice
Improved ability to relax
Understanding how to sustain improved functioning and sense of wellbeing
In order to benefit from this program regular practice of mindfulness exercises will be required.
Program 1 - Wednesday 19th February
Program 2 - Monday 28th April
Program 3 - Wednesday 9th July
Program 4 - Wednesday 8th October
Program 1 - Tuesday 11th February
Program 2 - Wednesday 8th October
Program 1 - Thursday 15th May
Practice CD and course workbook
Invitation to attend free on going mindfulness sessions at the end of the course
To discuss eligibility to join the programs or for more information, please contact:
Sarah - 0409 669 688
Glenn - 0488 992 728
Suzanne - 0488 992 721
Individual support sessions available by appointment
We are pleased to announce that a 2nd Applied Course is scheduled for Canadian practitioners from January 2014.
Program 1: February 15, 2014, 8 x Saturdays, 10-12pm
Program 2: August 5, 2014, 8 x Tuesdays, 6.30-8.30pm
Program 3: late October TBA
Cost: $35 per hour
Participants: maximum 10 (over 6 allows for a $21.50 medicare rebate per session subject to a GP referral)
Includes: Free introductory session prior to group, practice CD 1&2, program workbook and refreshments.
Contact: Lisa on 04 4848 1001 or email: firstname.lastname@example.org
Facilitator: Linda Hayes-Cameron, Clinical Psychologist
Individual support sessions available by appointment
Twenty-two years ago I began experiencing suicidal thoughts. I was a young person with little insight into the workings of the mind. I’d recently emigrated to Australia from a politically torn and violent South Africa. I’d never heard of post-traumatic stress disorder and blamed the problem on myself.
As the thought patterns became stronger and more entrenched, I entered a struggle that would take two decades to overcome.
I’ve now experienced almost a year without suicidal thoughts. My brain has changed.
Don’t believe everything you think
Mindfulness meditation has given me the skills to stand back more easily from my thoughts and observe.
This detachment allows a remarkable freedom.
I’ve learned that thoughts are simply thoughts. They are manifestations of the brain. They are like digestive gurgles in the stomach. They happen. And most of them are meaningless – a babble of neuronal firing that’s like static on a tv.
Mindfulness meditation involves observing this static with equanimity – and letting go.
Understanding the brain
As the saying goes, ‘what fires together wires together’. This means that each time a thought occurs, the pattern of neurons firing in the brain becomes more established. In the end the thought pattern becomes entrenched and easily triggered. This is a vicious cycle: easy triggering means the thoughts get more entrenched, are more easily triggered, and so on.
But there’s a way out.
The opposite also holds. When neurons don’t fire together, they begin to lose their connectivity. The brain is plastic, and you can replace patterns of firing with different patterns.
Extinguishing neural networks with mindfulness
Observing thoughts with detachment and letting them go allows new neural networks to form and old ones to die off.
Here’s a thought pattern with which I was only too familiar: ‘I’m a failure, I make the people I love unhappy, it would be better if I was dead.’
Now, when such a thought arises (hardly ever) I recognise it for what it is (a thought, rather than the truth) and let it go. Instead of following the thought and stressing about it, trying to fix it, or blaming myself for having the thought (all of which reinforce the neural pathways), I move on. This has weakened the neural pathway. It’s become less easily triggered. The thoughts arise less often and one day this neural pathway will be extinct.
The key is practise
But it takes practise.
Eighteen months ago I enrolled in a program at the MiCBT Institute in Hobart, Tasmania. Mindfulness-based Cognitive Behavioural Therapy involves learning a range of mindfulness techniques including meditation skills.
I’ve been meditating most days for an average of 20 to 30 minutes for over a year. This has been the mainstay of the changes to my brain. Insight is a boon, but it’s only by practising mindfulness meditation over and over again, that my old patterns of thinking are being replaced with new ones.
My goal at the start of the program was to find a way to manage the destructive thoughts, which I struggled to control because they were so easily triggered and overwhelming. I believed I’d be subject to this thought pattern for the rest of my life, and that I’d better stop trying to cure it and just learn to manage it.
I remember my scepticism when Dr Bruno Cayoun, head of the Institute, suggested that one day I would be free of these thoughts altogether.
Change your brain, change your fate
The exciting thing is that I now know almost any thought pattern can be changed – that I can change my habits, my behaviours, and even my feelings. This sense of empowerment is liberating.
My fate and my well-being are no longer defined by psychiatric labels or determined by my past. I may have a history of post-traumatic stress disorder but the future need not be governed by yesteryear’s brain.
You too can change your brain. You too can change your fate. Don’t for one second buy into the thought that ‘that’s just the way I am’ – perhaps it isn’t!
If you are in North America, you and/or your clients can now order MiCBT CDs direct from Caversham Booksellers, online, or if you are in Toronto, at their store, 98 Harbord St, Toronto, ON M5S 1G6 Canada.
By Daniel Jordan, published in Jack Hirose & Associates Summer Newsletter.
If you're reading this article chances are you've been to one or two Jack Hirose workshops. Over the years, Jack has brought in some of the big names in both Cognitive Behavioural Therapy (e.g. David Burns and Donald Meichenbaum) and mindfulness (e.g. Zindel Segal and Ronald D. Siegel). So I have to admit I thought the Bruno Cayoun workshop was going to be more of a review than new information. After all, I had heard many presenters on Cognitive Behaviour Therapy (CBT) and mindfulness before.
But the Bruno Cayoun presentation was anything but a review and proved, once again, that when it comes to workshops it’s all too easy to fall victim to, as the old saying goes, "judging a book by its cover."
Psychotherapists who consider learning theory “old school” may be surprised that it dovetails quite nicely with mindfulness:
An important contributing factor to Dr. Cayoun’s integrated model is his recognition of the complementary nature of mindfulness and CBT. For example, by being able to sit still and allowing thoughts and body sensations to pass, developing mindfulness allows us to “witness the law of impermanence within.” 1 This law of impermanence is also reflected in the phenomenon of “extinction” where the practice of CBT helps clients reduce the frequency of a learned behaviour. Furthermore, mindfulness includes an awareness of the human tendency to grasp and “cling” to thoughts. CBT recognizes the power of attachments as demonstrated by the principle of “reinforcement.” These twin CBT principles of extinction and reinforcement have been part of Eastern conceptualizations of behaviour for over 2,500 years.
(1) Source: Cayoun, Bruno (2011-07-15). Mindfulness-integrated CBT: Principles and Practice (p. 14). John Wiley and Sons. Kindle Edition.
Equanimity is a goal of both mindfulness meditation and CBT and is defined loosely as balance and self-control. Dr. Cayoun defines equanimity as “a state of experiential acceptance that relies on awareness of thoughts and somatic sensations.” 2 Dr. Cayoun also suggests that developing equanimity also requires a greater objectivity about the event being experienced. This state of objectivity is endorsed by both CBT researchers and mindfulness teachers.
One important application of equanimity is through interoception, or the ability to perceive body sensations, which was also reported by Russian behaviour scientists some 50 years ago and described in terms of “interoceptive conditioning”. 2 This interoceptive awareness and acceptance is also a core feature of mindfulness meditation as taught in the Burmese Vipassana tradition for over 2200 years. Feeling body sensations while preventing a learned response constitutes an exposure procedure.
(2) Source: Cayoun, Bruno (2011-07-15). Mindfulness-integrated CBT: Principles and Practice (p. 17). John Wiley and Sons. Kindle Edition.
While there are many mindfulness-based therapies out there, Dr. Cayoun’s Mindfulness-integrated CBT model (MiCBT) is different in that it integrates mindfulness meditation and traditional CBT to address multiple disorders, not just anxiety or depression. How is this accomplished? The answer, according to Dr. Cayoun, is detachment. As described in the equanimity section above, MiCBT trains clients to remain objective and nonjudgmental about transient thoughts and body sensations. Developing detachment can help clients “let go” of unhelpful reactions that contribute to maintaining a whole host of disorders including generalised anxiety, depression, panic, PTSD, impulse control disorder, chronic pain, etc.
Bruno Cayoun’s teaching of mindfulness is different than others that focus principally on the breath. According to Dr. Cayoun, while mindful breathing is effective in redirecting attention away from distressing thoughts, it does not work as well for distressing emotions. According to Dr Cayoun, thoughts that are important to us “co-emerge” with body sensations, such as chest constriction or butterflies in the stomach, to which we then react to feel relieved. We do not react to thoughts directly. For instance, people who dissociate when they are very anxious tend to be less emotionally reactive because they are less able to feel body sensations, even though they can ve well aware of their unhelpful thoughts.
Moreover, the early onset of emotions, when things are still manageable, is, according to Dr. Cayoun, not accessible by conscious awareness (emotion are “automatic” and co-emerge with thoughts). Instead, Dr. Cayoun recommends that mindfulness also focuses on body sensations in a process known as “body scanning”, which helps minimize emotional reactivity during crises. Although there are other mindfulness-based methods that include body scanning (e.g., MBSR), the Burmese Vipassana tradition used in MiCBT specifically acts as exposure and response prevention method—rather than deep relaxation. According to Dr. Cayoun, focusing on the body is a natural place to focus because body sensations are the building block of emotions. Indeed, how do we know that we feel anger, fear or sadness? Through body sensations that co-emerge with thoughts.
In other words, MiCBT helps clients sustain attention on important daily events and activities and prevent the reinforcement of unhelpful thoughts by neutralising their co-emerging body sensations. MiCBT also helps clients notice and prevent reactive emotions by perceiving body sensations and preventing unhelpful learned responses. By perceiving thoughts and body sensations as impermanent and impersonal phenomena, MiCBT helps clients learn to distinguish their internal experiences from their sense of self.
After grappling with the content of the MiCBT approach during the 2-day workshop and reading the training manual, I have come to appreciate that mindfulness-integrated CBT is a therapy quite different from either mindfulness or CBT considered separately. As it is said, “the whole is greater than the sum of its parts”. Now that I have gotten past my assumptions about MiCBT, I can see the benefit for therapists and treatment centres that are looking to maximize their time spent with clients.
Bruno Cayoun’s website … MiCBT Institute
Bruno Cayoun’s book … Mindfulness-integrated CBT: Principles and Practice
Here are post-therapy video interviews of real clients in therapy with Dr Cayoun.
Here’s a 20 minute YouTube video featuring Dr. Cayoun
Bruno Cayoun is Director of the Mindfulness-integrated Cognitive Behavioural Therapy (MiCBT) Institute, which trains, accredits, and supports MiCBT practitioners. He is also a Clinical Psychologist in private practice and Research Associate at the School of Psychology, University of Tasmania. He is the principal developer of the MiCBT model, which integrates mindfulness skills training with well-established principles of traditional Cognitive Behavior Therapy.
Daniel Jordan is a frequent exhibitor at Jack Hirose & Associates workshops and Director of Strategic Development at Sunshine Coast Health Center, a private residential addiction treatment facility located in Powell River, BC.
A Hobart Counselling Wellbeing Course to help you stop smoking
Due to demand, we are please to announce there will be a second MiCBT Foundation Course in Canada. This online course will commence SUNDAY 16 June, and run for 7 Sundays, until July 28. For detailed schedule and registration, see Excellence in Practice.
Please note that in order to take part in the Online Foundation Course you must attend one of the 2-day workshops offered by Dr. Bruno Cayoun in Canada (Vancouver, Ottawa, or Toronto).
Attendance at one of the MiCBT Workshops (Vancouver, Ottawa, Toronto) leads to the possibility to continue online training from June 15 with the Foundation Course.
Mindfulness-integrated CBT Workshop – Dublin 2013 Update
by Eoin O'Shea
March 23rd and 24th saw the first ever Mindfulness-integrated Cognitive Behavioural Therapy (MiCBT) workshop to be held in Ireland. This took place at the Red Cow Moran Hotel and was delivered by Dr. Bruno Cayoun, based in Hobart, Tasmania. With the workshop lasting the entire weekend, participants included mental health professionals such as psychologists, counsellors, psychotherapists, occupational therapists, and those from other relevant backgrounds.
An overview was provided of MiCBT as an approach. The presented model encompasses both ‘second’ and ‘third wave’ strategies in a trans-diagnostic programme for working with a broad range of presenting problems. Used with both individuals and groups, the material presented included video-taped sessions of the use of MiCBT with clients diagnosed with chronic pain, borderline personality disorder, and also a gentleman coping with Parkinson’s.
Key features of the MiCBT approach include the centrality afforded to reinforcement of bodily responses in the maintenance of difficulties, the use of between-session formal mindfulness practice, and the additional use of interoceptive exposure techniques in dealing with problematic experiences of clients. As distinct from Beckian CBT, more focus is placed in MiCBT on the introduction to, and further development of, ‘second order’ change strategies; that is, clients work more on changing how they relate to the bodily basis of conditioned responses as opposed to the same focus being placed on changes in thought/appraisal content.
Compared to MBSR and similar mindfulness-based approaches, the applicability of MiCBT to individual client work (as well as groups) seems a useful feature for psychologists working through the 1-to-1 format. The rationale and development of the intervention across a full, standard 8-week delivery seems more progressive in that therapeutic focus explicitly shifts from the development of personally-applied mindfulness skills (earlier in the programme) to interpersonally-applied ones (later on). In this manner, mindfulness skills utilised in the approach are progressively generalised from oneself to responding to others with both empathy but also equanimity, i.e. a calm, less reactive manner of responding to events and circumstances.
The event was hosted by City Colleges and was recognised by the Psychological Society of Ireland for the purposes of CPD credits. It is the intention of Dr. Cayoun to provide further training in the MiCBT approach in due course, with certain sections of the full professional training in MiCBT being delivered face-to-face whilst others can be completed through video-based online training. (This training format has often been utilised in Australia generally, perhaps due to the spread of that country’s population over relatively large areas).
Dr. Cayoun also enjoyed the sights and sounds of Dublin’s city centre during his trip. He looks forward to returning in due course – although Eoin O’Shea (a Corkman), has advised a trip to the ‘true capital’ during any future visit!
Pictured are some members of the training workshop in March with Dr. Bruno Cayoun, MiCBT Institute (far left) and Eoin O’Shea, Director of Psychology, City Colleges (third from left, back row).
Welcome to the first MiCBT Institute Newsletter of 2013 and a big welcome to you if you recently had training in MiCBT and receive this newsletter for the first time. We hope you find this issue informative and useful.
An exciting and major development was the first Mindfulness Conference in Australia on March 1-2 this year: The Australian Mindfulness Science and Practice Conference. Some of the main mindfulness teachers and researchers in Australia were present and presenters and attendees felt it was a real success. I thank the organisers for this wonderful initiative, including Maura Kenny, Graham Meadows, Tim Goddard, Paul Atkins, John Julian and Aileen Pigeon, and I am keen to attend again next year.
From a teaching perspective, 2013 is already very busy for us at the Institute, with the piloting of novel teaching formats and expansion overseas. So far, Alice Shires facilitated a successful 8-week Foundation Course, including a 2-day workshop in Sydney, and I facilitated the very first MiCBT workshop in Europe (Ireland) in March. What a wonderful group of friendly people! I am currently running the Foundation Course online for this Dublin group, which is also the first Foundation Course in Europe. Another teaching expansion is a Canadian teaching tour in May/June (see details below). This will be the first teaching of MiCBT on the American continent.
Dr Bruno Cayoun
The first teaching of MiCBT in Ireland was initiated and organised by Eoin O’Shea, Registered Psychologist, Director,School of Psychology, City Colleges Dublin, and General Manager of Turn2me (an online mental health provider). Eoin is interested in organising ongoing training in MiCBT in Dublin.
The 2-day workshop took place in March and the online Foundation classes have started. This is the first foundation Course in Europe and we believe that there will be many more. Some attendees came from the UK and Dr Richard Hulme, Clinical Psychologist from Brisbane, came from Australia to attend as well. Richard is interested in extending the MiCBT Institute in Florida and to train clinicians in the US.
Pictured are some of the participants from the 2-day MiCBT Workshop.
The First International Conference on Mindfulness is a 4-day conference starting on 8th May with a wide program and Sarah Francis will be presenting the results from 8 MiCBT groups.
Sarah is the convenor of the Melbourne MiCBT Interest Group and works closely with Dr. Bruno Cayoun as the head of the Learning and Development Group at the MiCBT Institute.
Here's the link if you would like more information on the conference and are lucky enough to be able to go- http://ahwinstitute.com/first-international-conference-on-mindfulness
Based on repeated suggestions from colleagues, we are planning to offer 1-day workshops for specific interests. As you are aware, MiCBT is a transdiagnostic approach that addresses the reinforcing components of most disorders. Accordingly, it is generally applicable to most conditions provided the current symptoms are not overwhelmingly debilitating (e.g., mania and psychosis).
Bruno Cayoun will be conducting 1-hour WebEx support sessions on the last Wednesday of the month for professionals enrolled in the Graduate Diploma of MiCBT. There is no extra cost for this and it is a great opportunity to catch up with colleagues and discuss coursework.
Please contact the MiCBT Institute if you have not yet received the login/password for WebEx.
Upcoming sessions: 6.30pm to 7.30 pm (AEST)
April 24 2013
June 26 2013
July 31 2013
August 28 2013
September 25 2013
October 30 2013
Post-MiCBT interviews in the Guest Portfolio are updated regularly and available to everyone. These videos show the results of undertaking MiCBT treatment, as reported by clients with severe conditions, often complicated by comorbidity.
This is a wonderful way to re-affirm your commitment to sit each day and raise money to provide clean water in developing countries! This short video will tell you all about it: http://www.youtube.com/watch?v=U3Ubp-jBFOo
If you feel inspired, join with the MiCBT Institute team here: http://www.mycause.com.au/page/micbtinstitute
Registration is now well under way for the Mindfulness Science and Practice Conference and workshops to be held in Melbourne, 1 – 2 March 2013.
The conference website gives details of the optional workshops and conference, and instructions for registering and, if needed, booking accommodation.
Please note that a late fee will be added to registrations that are paid after 25 January 2013.Please also note that submissions for poster presentations will be considered until 25 January. The abstract template is available from the website.
Where: Red Cow Moran Hotel, Dublin IRELAND
Fee: 220 euros
Trainer: Bruno Cayoun
Phone: 1850-252740 or 00353(0)4160034
Download: No media download found.
I sit cross-legged and straight-backed on a firm sequined cushion. My eyes are closed and if I smile a little, it brings to mind images of serene buddhas, gold and silver shiny with lotuses in their hands.
I'm practising mindfulness meditation in the Vipassana tradition. Twice daily for thirty minutes I take time out to sit and quiet myself. This is my ninth week and I've not missed a session yet. I intend to do this for the rest of my life.
But why? I'm no shiny buddha holding a lotus, nor likely to become one. It's arduous sitting on a numb leg focusing on my breathing or body sensations. It's tricky fitting in meditation morning and night when the day's tasks demand attention, when I'm tired, when other things are more fun.
My mind scatters here and there, planning tomorrow, remembering this morning, writing the shopping list, rerunning conversations. Back to the breath, back to the body.
The short answer is: peace. I want peace.
A longer answer is that I want to change my brain into one less cued to stress, anxiety and the aftereffects of trauma. I'm curious. I want to experiment.
For years I've read about mindfulness and contemplated a Vipassana-style ten-day retreat. I liked the notions of being able to self-calm, to enter altered states of consciousness, to feel at one with the universe. On a more mundane level, the health benefits attracted me. Listening to the Health Report recently it seems mindfulness meditation is gaining increasing credence. There's even evidence it helps repair DNA damage.
But the way into the practice remained elusive. I tried meditating by counting the breath. I started yoga, listened to relaxation tapes, learned to visualise my 'safe place'. These were all beneficial, but they were not a daily mindfulness practice.
Nor did a bookshelf stashed with the likes of Jack Kornfield and Thich Naht Hanh give me the tools I needed.
These came from an unexpected direction.
My thanks to the MiCBT Institute in Hobart. Mindfulness Integrated Cognitive Behavioural Therapy has been pioneered by Dr Bruno Cayoun, a clinical psychologist who's melded the 2500-year-old Vipassana tradition with psychology practice to form a workable program for clients suffering a range of difficulties.
In my case, I wanted a solution to long-standing anxiety. Having found conventional treatments unsatisfactory, I was searching for something more in line with my personal philosophy, life-goals and felt experience. Antidepressants and talk therapy were not the answer for me. I disliked relying on a drug with dubious side effects, or on a therapist, however pleasant their company. I was unimpressed with offers of new pills to try without consideration of the root cause of my problem.
I knew that Western psychology had begun converging with Eastern wisdom about the mind. And here it was: a psychology practice in my hometown offering mindfulness as a method for tackling stress, trauma, and anxiety.
MiCBT has offered me a way in.
The program is graded, structured and evidence-based. I needn’t flounder alone trying to meditate from a book. I have a mentor of whom I can ask questions, and who explains to me, stage by stage, what I am doing and why. Elements of Western psychological treatments are incorporated alongside the meditation. Audio CDs initiate me into the techniques bit by bit.
The discipline to sit twice daily comes from me. I practise alone, and soon won’t need CDs to guide me. The knowledge that I follow a pretrodden path and have support offers the structure and direction I sought.
And the benefits are measurable. I hear my friends saying 'you seem so calm', and can see from the weekly scales and questionnaires how I'm changing – how my brain is changing.
One day I’ll embark on a ten-day silent retreat, but for now, the twice daily smaller silences are a good beginning.
I’ve added a new element to my daily mindfulness meditation: the practise of loving kindness.
This ancient practise is one I’ve tried occasionally, sometimes looking at a photograph of someone I cherish. It lifted my mood, made me smile, and left me feeling warm and glad.
Now I’ve begun a more consistent practise as part of mindfulness training under the guidance of Dr Bruno Cayoun.
I’ve been following the Mindfulness-integrated Cognitive Behavioural Therapy program for 12 weeks (see mindfulness.net.au). At this stage I practise a bodyscanning meditation for 30 minutes twice daily, focusing on body sensations, followed by 5 to 15 minutes of loving kindness meditation.
To begin the loving kindness practice I focus on sensations of ‘free flow’ in my body, felt as tingling or vibration, often strongest in my hands. The instructions suggest focusing on the heart area in particular. I found this interesting as at times in my life of high emotion, such as grief, elation, or intense empathy for another’s suffering, I’ve felt a sensation of energy welling up from deep within my torso and flowing out through my heart area and my hands. I’ve never been sure what to make of this, but it’s been distinct and powerful and accompanied by overwhelming feelings of compassion. I imagine this is what I will feel during the practice once I am more experienced.
The next step is to think positive thoughts directed sequentially toward myself, my loved ones, those I know less intimately, those with whom I may be in conflict, and finally, all beings. I can use my own phrasing for these thoughts. An example: may I feel peace; may all beings feel peace. The thoughts are to be accompanied by an outward flow of positive feeling toward the person or beings I am contemplating.
The instructions also suggest using visualisation, and I find this easier than repeating positive statements. I visualise myself and my loved ones by imagining our faces, imagining sharing a loving look, touch or hug. The images that emerge often depict the loved one in a posture of openness and vulnerability, eyes closed as if sleeping. I touch their hair with gentleness, stroke their face, or rest a palm on their forehead. I see their beauty and their pain. I feel a deep empathy and compassion.
Interestingly, the flow of compassion comes most easily when I visualise my beloved guinea pigs, perhaps because my love for them is uncomplicated and they depend completely on my care.
I visualise also those loved family members, human and animal, who have died.
I am able to direct loving feelings toward friends and neighbours, but struggle to direct these toward people who have harmed me. In conclusion I direct loving feelings toward the blue planet with all her beings.
Coinciding with the start of this practice has been the onset of extremely pleasant, at times euphoric dreams. The dreams feature people from my present and past and a mutual sharing of goodwill and delight. I wake suffused with incredible wellbeing. They are very happy dreams. In the first of these dreams two former friends – people whom I avoid in daily life because of a hurtful falling out – were present and we hugged lovingly.
Is this an effect of my new practise? Can it be connected? I’m a novice at this form of meditation and look forward with curiosity to where it takes me.
I’m exhausted from travelling all day. I skipped my morning meditation due to getting up very early to catch a ferry. I tried meditating on the plane but the roar of engines drowned out attempts to focus on my breath or body sensations. And now meditating is the last thing I feel like doing. Instead, I collapse in a hot bath to wash the travel grime away, and stagger from bath to bed.Such obstacles arise inevitably in the course of mindfulness practice. The challenge is to view these calmly and with acceptance.
I watch the anxious thoughts, and try to accept these: they are simply thoughts, they will pass. And it is okay – yes, I missed a day’s practice, yes I have anxious thoughts, but it’s okay.
When I suddenly find myself rerunning an argument from yesterday or planning the next meal, I bring myself gently back to the meditation. The trick is not to engage with the thoughts, but to observe and let them pass. I’m learning not to get frustrated or despondent when thoughts intrude. There’s no need. I accept that my brain is an active organ, that recent or intense thoughts will arise over and over again during meditation. And I continue to focus again on the breath, on the body.
Then my sessions increased to 45 minutes and I encountered the same obstacle with a vengeance. The added 15 minutes were excruciating. Here I was trying to generate feelings of compassion during the loving kindness component of my meditation, with my leg screaming abuse at me for sitting on it so long.
The 45-minute session is a work in progress. But I know my leg won’t be damaged by a short spell of numbness. I try to watch the sensations and mental gymnastics with detachment. It’s intriguing to see the lengths one part of my brain will go to, to make me move that leg!
Back to equanimity – these too are merely thoughts. Doubts will pass. Equanimity helps me avoid spiralling downward: a doubting thought leading to annoyance leading to further doubts and annoyance, despair, despondency and giving up!
To my horror I recently missed three entire days’ meditations. My motivation plunged as I considered what a useless specimen I was. I struggled half-heartedly through several days of meditation before meeting with my mentor and trainer.
What a relief. He smiled gently at me, a twinkle in his eye, and said, the world won’t fall apart because you missed some meditations. He voiced the equanimity and acceptance I’d been unable to myself.
You can read a helpful account of common difficulties with mindfulness meditation in Dr Bruno Cayoun’s handbook Mindfulness-Integrated CBT: Principles and Practice.
Mondays: 10.00am-12 noon 15/10 – 03/12/12
Tuesdays: 2.00pm – 4.00pm 9/10 – 27/11/12
Wednesdays: 6.00pm – 8.00pm 10/10 – 28/11/12
Courses will be condensed if insufficient numbers
Most of us deal with stress on a daily basis. Unchecked it can lead to ill health, relationship breakdowns, job losses and financial hardship. Mindfulness is the drug-free way to manage stress and reactivity. Whether it is an addiction anxiety, depression, phobia or just the stress of everyday life, Mindfulness could be the solution for you.
This course teaches MiCBT (Mindfulness-integrated-Cognitive Behaviour Therapy) based on the work of Dr Bruno Cayoun. It is suitable for those who want to learn the principles of Mindfulness to maintain their good emotional health, for those who want to deal with average daily stressors, and for those who want skills to manage more serious condition such as those listed above. As you can see, it is for everybody!
Course fee: $495 complete, including CDs, notes and assessments.
Intake interviews (essential) and course confirmation 17th-25th September.
8 Thursdays 25 Oct – 20 Dec 2012 (no session on 22Nov)
10.15 am - 12.15 pm
Weekly supplemental individual sessions by appointment
Bulk billing for pre-group, group and individual sessions($20 per session if without a GP Mental Health Care Plan)Plus a one-off payment of $40 to cover the cost of the two mindfulness training CDs used for this program
MiCBT Group - Gold Coast (123 KB)
with Karen Tepper, Psychologist
2 separate programs commencing:
Tuesday July 10th at 6:00pm and Friday July 20th at 11:00am.
This program is designed to enhance mental wellbeing and resilience.
It is a practical and powerful way to address issues of depression, anxiety, stress and pain
The program is delivered in a relaxed group setting over eight weeks, during which participants will learn new skills while being supported by an experienced psychologist. Participants are required to make a commitment to the daily mindfulness exercises taught during the program.
Cost: $265 gap with Mental Health Care Plan. Bulk billing may be applicable for concession card holders with Mental Health Care Plan
8 Week: Mindfulness-integrated Cognitive Behaviour Therapy (MiCBT) Course, Melbourne
Program commencement: 21 March 2012
All sessions: Wednesdays, 6:00pm-8:00pm
Location: 17 Grattan Street, Carlton
Bookings are essential
To book a place, or to get more information, please contact Sarah on 0409 669 688.
In order to benefit from this program, regular practice of mindfulness exercises will be required. Free ongoing mindfulness practice sessions available for course participants. Practice CD, course notes and refreshments provided.
The MiCBT Insitute and The Centre for Psychotherapy (Singapore), are pleased to announce Workshop and Course dates for Singapore 2012:MiCBT for Crisis-Intervention and Relapse Prevention:
An 8-week group therapy course to help you deal with Stress, Anxiety and Depression
What is Mindfulness? Mindfulness involves paying attention to each event experienced in the present moment within our body and mind, with a non-judgmental, non-reactive and accepting attitude. In learning to be mindful, we can begin to counter many of our everyday sufferings such as stress, anxiety and depression because we are learning to experience events in a more impersonal, detached and acceptable way.
Enquiry/Application: Please contact Mikako at (07) 5559 5391 or email@example.com to make an appointment for a pre-group assessment session.
Group Brochure Feb 2012 (145 KB)
Our training calendar for 2012 is finalised ... Places are limited and early registration is advised to avoid disappointment.
All of our courses can be taken independently or as part of the Voc. Graduate Diploma of MiCBT.
Introductory Workshop – April and August
8-week Foundation Course – April and August
8-Week Applied Course – July
Intensive Residential 5-day Retreat – March and November
Registered Psychologist, Macquarie Psychology – Hobart Australia
Psychology has always been a fascination for me but we didn't really find each other properly until later in my life. When I left school I was going to be a mechanic! But my employer told me that he had decided not to take on another apprentice, so that was that. Needless to say, I didn't stay there long. After a few more years working, I went to university and started studying a bachelor of arts with the intention of doing psychology. I really enjoyed anthropology and English, but found first year psychology a bit dry! Overall, it seemed too far removed from everyday life, let alone people. So I changed to business.
After completing a business degree I went to work in the real world and slowly realised that it was a world of conformity and rules. The aim was to make money and everything was about making more of it. At this time I was living and working in Sydney, Australia. I worked in various capacities such as financial planner and as an advisor to small business. So eventually, in 1991, my partner and I decided to move to Tasmania where her family was and where we could raise our two boys in a place that was a little more removed from the rat-race.During all these years of work, I had always been interested in the journey of self-understanding as well. In my early 20s I discovered self help books teaching such things as Transactional Analysis and Gestalt Therapy. I read as many books as I could find. I wanted to know about myself and my role in this world. I went to see therapists. The first one was good. The second was not as good. I wasn’t sure that therapists were able to offer anything substantial and I was concerned that it perhaps wasn’t really a 'science'. Maybe we just turn out to be who we were going to be despite 'psychology'?
But I was a scientist at heart, and business and science are worlds apart. So, one day I decided to go back to psychology. I had decided by this time that psychology did have something to offer when done properly. I wanted to do it properly. I restarted the arts degree part-time and got into honours at the University of Tasmania. I spent a few years working on my Doctorate and became a registered psychologist.
My philosophy in life had always been that of a generalist. I wanted to gather knowledge about a wide range of things and apply that to my vocation, whatever that was. Being a psychologist was a way of utilising that experience; use my own journey and the variety of things I learned in life, and at university, to help those who are in need. So I became a specialist, which now actually sits well. To that role I bring all the differing perspectives of living and working in various places. Since working as a psychologist, I have felt fulfilled and happy. There is not a day that goes by where I don't feel grateful for my life. I used to worry that one day it would all go pear-shaped and not last. But over time I learned to trust that it wouldn't. Of course there have been bad times. But overall, life has really been good to me.
In all those early years where I was learning about life and myself, funnily enough, I was never drawn into mindfulness in a formal way. Back in the 80s I read a book called "The relaxation response" and I was intrigued by how meditation affected the mind and body. I also read and absorbed books on visualisation and many other techniques that helped to still the mind. I applied these to my life in a casual way. One outlined a technique that I tried and found affected me profoundly. It started off small, only a slight change. Over time, as I practiced it, I was able to ‘hold’ this sensation of letting go. I had learned to be equanimous for short periods in a focused way by letting go of an attachment to sensations in the body. I still use it and it led me to have an affinity later with the practice of mindfulness. I also learned a long time ago, of the impermanence of emotion and the notion that we are often rooted in the present by emotion, but have to also have an eye to the fact that this will change.
I met Bruno in 2000 and was struck by his calm, his dedication and the clarity he brought to things. He wanted me to understand mindfulness in a deeper way by practice. His view was that if you have found something this good, you want others you care about to also benefit from it. I resisted. “What was the point of working hard on something designed to make you happier in your life when you are already happy?” I thought. Over time, we had chats about his methods and I could see a definite advantage in utilising a more pervasive mindfulness approach with clients.I heard others, including Jon Kabat-Zinn, talking about the benefits of mindfulness and I had read much on it. So I began to practice it more formally. Since then, it has been imbedded in my work with clients. What I like about this approach is that it is experiential. It is one's own experience and not that of another who may be trying to help you change your understanding of what you experience. It asks you to do it to yourself, without a 'middle man'. In MiCBT, mindfulness is not on the periphery, it is central. When I thought about it, I realised that traditional CBT is often simply trying to put a wedge between someone and their troublesome thoughts. Why not start deeper; why not work on it yourself through the practice of mindfulness? Above all, being mindful really does impact on what you bring to therapy. I think Bruno has truly brought mindfulness to psychotherapy in a unique and powerful way and I am grateful for his wisdom.
MiCBT Institute Newsletter Vol.2.4 (235 KB)
Effects of developing mindfulness include:
by Redland Bay Community Centre
Need for Change (30 KB)
Summary of Options (32 KB)
Decision and Conclusion (36 KB)