Submitted by Jonathan S. Kaplan, Ph.D. I know it's been a while since I've posted a new blog entry, and I'm working on a few that I hope you'll enjoy.  In the meantime, I'm happy to report that my first book, Urban Mindfulness: Cultivating Peace, Presence, and Purpose in the Middle of It All, has been getting positive reviews on Amazon and elsewhere.  This month, it was favorably reviewed by Barry Boyce of Shambhala Sun, too. The book provides practical tips for practicing mindfulness in the city, including instructions for meditating on the subway and extending kindness towards noisy neighbors.  Please check out it out yourself or consider sending it as a gift to someone interested in mindfulness.  And, as always, thanks for your interest and support.

By Jonathan Kaplan, Ph.D. Recently, a wonderful new book was released to help people suffering from anxiety.  Authored by Drs. Susan Orsillo and Lizabeth Roemer, The Mindful Way Through Anxiety provides a systematic, mindfulness-based approach to the alleviation of anxiety and the promotion of values-based living.  I highly recommend this book to my patients because of the many exercises and case examples.  This book also reflects the research-based treatment that they've developed over the past several years.  Recently, I was fortunate to have the opportunity to speak with Dr. Roemer.  Here is an excerpt of our chat. What prompted you to write this book? After spending years developing this approach to treatment and training therapists in the approach, we wanted to bring the work we’d been doing directly to people with anxiety who we weren’t seeing therapy.  We wanted to help more people experience the kinds of meaningful changes we were seeing our clients make and felt like we could write a book that would make a valuable contribution to the available self-help books. Why use mindfulness to address anxiety?  Why would anyone want to become more aware of anxiety, fear, and other unpleasant emotions? An important thing about mindfulness is that it is a particular kind  of awareness.  It is an expanded awareness, not a narrow one.  Most  people with anxiety are too narrowly focused on things that are  threatening or anxiety-provoking as opposed to their whole  experience.  Also, mindfulness involves an awareness with compassion  as opposed to the very narrow, critical awareness that accompanies  anxiety.  Anxiety prompts people to be hyperaware of threat, which leads  to avoidance.  That avoidance interferes with learning new things as  well as fully experiencing life. How is your treatment different than cognitive-behavioral therapy (CBT) alone? CBT is very effective for anxiety and our treatment is firmly grounded in cognitive-behavioral theory and practice.  We started incorporating mindfulness because we thought it could enhance treatment effects for some people.  By promoting acceptance, mindfulness allows people  to relate differently to experiences that are not amenable to change.   Ultimately however, technique isn’t as important as function.  Our emphasis is on helping people relate differently to their symptoms of anxiety so that they can live their lives more fully.  We think mindfulness allows us to accomplish this better with CBT. You include several meditations in your book and on the accompanying  website.  What do you say to folks who tell you that they can't meditate? If meditation was something that you could do easily, then you would  have already done it!  The point of the exercises is to cultivate this  new skill of mindfulness, which can be learned through practice--just  like any other skill.  So, we work with many ways to cultivate this  skill.  Most people can find five minutes to sit and practice  mindfulness.  Setting some time outside of our lives to practice  allows us to be better able to use it in our lives. We have also worked with people who practice doing everday activities, like brushing their teeth or folding laundry, with mindfulness instead of setting aside time to meditate.  The book provides flexible suggestions of different ways to incorporate practice into your life. Given the topic on this blog--mindfulness in the city--do you find that folks in the city are more or less anxious than others? I treated anxiety for a long time in State College in Pennsylvania and  now for a while in Boston.  I find that people's lives are more  complicated in the city.  People encounter more real life barriers and stressors that  naturally elicit anxiety, like the faster pace.  And, relatedly, it's harder to be mindful.  It's harder to naturally have the spaces and moments to come back to ourselves.  We have to do that more intentionally. Is there anything else you'd like to add? Yes.  I'd like to discuss the importance of engagement in life.  An crucial part of the book--in addition to finding ways to be more open,  expansive, and relate to experience differently--is to find meaningful  experiences in life.  Anxiety leads us to focus on whatever is threatening and avoid it.  People avoid certain experiences in order to  not feel anxious and that doesn't really work.  An alternative is to  cultivate skills of mindfulness and have anxious responses, but not react to them.  And, then proceed to do the things that matter to us, like opening-up in a relationship, being present with your children, or advancing professionally.  It's a way of responding to anxiety that is in the service of living a full life.  What do you want to move  towards that you haven't been moving towards becuase of your fears?  Can you have your reactions and do what matters to you anyway?  The book helps people to develop skills so that they can live their lives more fully.

By Jonathan Kaplan, Ph.D. Today, I'm going to take a little detour from my usual discussions of mindfulness practice in the city, and write a little more clinically.  Today is a Mental Health Blog Day (sponsored by the American Psychological Association), and I wanted to describe briefly the major mindfulness-based psychotherapies that have been developed.  All of these approaches have been subject to scientific research, establishing their helpfulness in treating people with particular kinds of problems. Mindfulness-based Stress Reduction (MBSR) MBSR was designed by Dr. Jon Kabat-Zinn to help people suffering from chronic pain as well as stress-related medical conditions.  The program consists of 8 weeks of group-based sessions in which participants learn how to practice mindfulness through meditation, yoga, and daily activities. Dialectical Behavior Therapy (DBT) Created by Dr. Marsha Linehan, DBT incorporates individual psychotherapy and group-based skills training for people who meet criteria for Borderline Personality Disorder.  Mindfulness is a core component of the program, in addition to distress tolerance, emotional regulation, and interpersonal effectiveness. Mindfulness-based Cognitive Therapy (MBCT) Based on MBSR, MBCT helps to prevent relapse in people who have experienced three or more episodes of depression.  Because it is a prevention-based program, it is not recommended for people who are currently depressed.  It is curious to note that the program did not prevent relapse in people who experienced 2 or fewer episodes of depression, yet the people who suffered from three or more episodes presumably fell into this former group at an early point in life (i.e., they had a first and second episode before becoming depressed a third time). Acceptance and Commitment Therapy (ACT) ACT is a relatively new form of behavioral therapy that emphasizes the pernicious roles of language, thought, and avoidance in causing and perpetuating our distress.  As an example, if I tell myself that I have "low self-esteem," I am likely to avoid challenging social situations, and maybe even enter therapy in order to achieve "high self-esteem."  ACT would encourage me to notice and "defuse" myself from pre-occupation with "self-esteem" and re-engage with life in valued directions.  Some amount of pain and anxiety would be expected, and ACT normalizes these feelings as part of life. I hope that you've appreciated this very brief primer on mindfulness-based psychotherapies.  If you're interested in learning more, a simple Internet search will get you all the information you need.  And, if you'd like to learn more about mental health, please visit the APA page:  Your Mind, Your Body

Welcome, spring. Let’s plant some habits! As the season’s change, we often attempt to cultivate new habits. Think “spring cleaning” or the “summer diet.” Understandably, as busy people, we face the challenge of maintaining awareness and intention in following through with the behaviors we yearn to implement. I can’t begin to calculate the number of hours my clients spend sharing the universal human struggle of keeping up with a gym routine, sleep schedule, budgets, work tasks or other valued goals. Are you eager to pursue a task on a regular basis and struggling with the requisite steps? If so, you may consider the following exercise. Spring Goal Setting, Step by Step:

1. Perhaps for a few moments, you might consider a habit you’ve been yearning to commit to pursuing. Think about what it is that matters a lot.  You might imagine how you may feel if you take steps toward this goal.  For example, you’ve been meaning to organize your desk, and taking steps towards creating a nice work space relates to your value of productivity. You’d imagine feeling more relaxed if you had a peaceful work space with room for a nice vase and some lavender.
2. Next, without judgment, notice some of what has getting you stuck from taking the leap forward, again and again.  Using the aforementioned example, the thing that gets you with stuck is that mountain of papers and tax documents piling up. When you think about it, it feels overwhelming and too time consuming.
3. Add mindfulness! A culprit of difficulty with habit follow through may include mindlessness or a desire to escape difficult feelings that arise. Hey, most people don’t like to wake up at 6 am to do pushups and piles of paperwork can be painful! An alternative to forgetting or running from feelings that arise is bringing awareness to the moment and noticing feelings without avoiding them or the task at hand. “Oh, there’s anxiety as I approach my desk, hello muscle tension and rapid heartbeat,” as you continue to move forward with a reasonable goal in mind.
4. Sign up! I recently stumbled upon a novel website- www.habitforge.com. This wonderful website allows you to plug in a habit you’d like to cultivate and will send you email reminders to follow through.

Submitted by Jonathan S. Kaplan, Ph.D. I just wanted to thank the staff, students, and faculty who came to my talk at BMCC today.  I really appreciated your enthusiastic participation and generous attention, which we well know is such a precious commodity these days.  Given the nice reception, maybe we should refer to BMCC as the "Being Mindful College and Community?"  < smile >

Submitted by Jonathan S. Kaplan, Ph.D. New York City is notorious for its stressful, fast pace.  And, with the coming of warmer weather, there will be plenty of athletic races in which New Yorkers can strut their stuff (quickly, of course).  While it is possible to be mindful while running, perhaps you've wondered if there is such a thing as a mindful walking event in NYC.  Well, this one comes close:  on the first Saturday in May, Shorewalkers will be hosting The Great Saunter, an all-day walk around the island of Manhattan.  The route spans 32 miles, so there should be plenty of opportunities to appreciate our surrounding coastline.  The organization estimates that people should be able to complete the walk in 12 hours (at a rate of 3 miles per hour with breaks), and there are NO prizes for first, second, or third place.  Yes, that's right:  the whole purpose is simply to go for a walk (okay, a really long walk).  So, if you're looking for a fun way to enjoy the spring, why not consider participating in this mindful, memorable stroll?

Submitted by Jonathan S. Kaplan, Ph.D. A few weeks ago, I appeared on Chicago Tonight with anchor Phil Ponce to discuss my book and the practice of mindfulness in urban areas.  A couple folks have sent e-mails inquiring about the footage, so here's a link to the on-line video:  UM on Chicago Tonight.  As always, thanks for your support and encouragement!

By Jonathan S. Kaplan, Ph.D. For the past couple months, I’ve been busily promoting my new book in interviews with radio stations, TV programs, and reporters across the country. One of the most frequently asked questions has been: How do people practice mindfulness when commuting? Indeed, this can be an incredibly frustrating and stressful experience for us. Though I’ve shared insights with various media sources (see this article on MSNBC, for example: De-stress Your Commute), I thought that I would compile some suggestions and offer them here. So, without further ado, here are the Top Ten Tips for Mindful Commuting (sorry in advance for the cross-posting). 10.  Let go of trying to get anywhere fast. Traffic jams are characterized by the two very stressful psychological factors:  (a) they are out of our control (i.e., we can't make the other cars disappear) and (b) they are unpredictable (i.e., we don't know when traffic will start moving smoothly again).  So, rather than getting mired in worry about being late or cursing the other drivers, accept that you're going to spend some time in the car.  You can't change the traffic, but you can change your attitude! 9.  Plan to use your commuting time constructively. You know that you'll generally spend a certain amount of time commuting, so why not use it purposefully?  Instead of distracting yourself with nonsense, decide ahead of time what you'll do during that time.  Maybe you'll download and listen to some podcasts on mindfulness, create a mix tape, or listen to a college lecture.  If you're riding public transportation, you can find some nice "subway only" reading or watch a movie on your phone. 8.  If you're on public transportation, meditate on the physical feelings in your body. If you're standing on the bus, for example, you might notice how the muscles in your legs tense and release to help you maintain your balance.  This is helpful because it provides an anchor for our thinking, which can be prone to ruminate on stressful or anxiety-related topics when it wanders.  You might want to check out my YouTube video for a demonstration: Subway Meditation. 7.  Mindfully notice whatever comes your way. Notice the colors of the cars around you, the faces of the people, and your thoughts and emotional reactions as they arise.  Cultivate this ability to simple observe and pay attention your thoughts, emotions, and sensory experiences untainted by any judgments or criticisms.  Notice what's going through your mind about the situation and how you respond emotionally and physically as you keep thinking about it. You might use this strategy if the traffic has completely stopped for a while. 6.  Engage the people around you in pleasant and nice ways (yes, even if they're trying to get in front of your car).  If you're driving, you might make space for other drivers to come in front of you.  If you're on public transportation, you might offer your seat to someone else.  This is helpful for a couple reasons.  First, we stop taking things so personally.  The hectic commute affects all of us, not just you.  By recognizing that we're all experiencing something bad together, it can bring us closer to dealing with it constructively.  It's the difference between thinking to yourself:  "You're in my way!" vs. "This really sucks for us, doesn't it?"  Second, it feels nicer for us to be nice, regardless of how other people act.  If we're really honest, it doesn't feel good to be angry or annoyed all the time, does it?  We might feel justified in having that reaction, but ultimately it is undermining our own physical and emotional health. 5.  Focus your attention on some aspect of your environment. If you’re driving, you might try to find police cars, which involves being on the lookout for cars on the side of the road, vehicles around you (potentially unmarked), and flashing lights. If you’re using public transportation, you can spend a few minutes trying to notice whatever has the color purple. This exercise is not meant to make you paranoid, but rather prompt a playful re-engagement with your surroundings. 4.  Breathe before you honk! Often when driving, we use the horn in anger as opposed to a simple “Toot! Look! I’m over here!” message. So, when you find yourself about to lean on the horn to let someone else have it, take a few moments to breathe deeply and notice the stress and anger that you’re holding in your body. Rationally, you know that blowing the horn is not going to make you feel any better, and it can actually create a more significant conflict with one of your fellow drivers. So, instead of venting or stifling it, observe how it manifests in your body. This can be incredibly difficult to do, but keep trying. 3.  Just drive (or ride). When I was a teenager, I would drive simply for the sake of driving, feeling the burst of speed when pressing the accelarator, anticipating movement of the traffic, leaning into turns, etc.  Sometimes, our efforts to distract ourselves while driving or riding can be problematic. Not surprisingly, research has shown that talking on the phone or texting while driving do increase the risk of accidents. At such times, we can passively listen to something (like the radio or even college lectures), but the act of generating a response takes too much of our attention away from driving.  So, why not just drive?  If you’re riding public transit, you can meditate a little bit (see #8 above). 2.  Convert a normally stressful experience into a reminder to de-stress. In his delightful book Peace is Every Step, Thich Nhat Hanh describes using red lights as cue to notice our breathing. This can make the process of stopping and waiting more pleasurable, or at least an opportunity for practicing mindfulness. We can apply the same approach to times when we see brake lights or just waiting. Even noticing how the stress, frustration, and annoyance manifest in our body, mind, and heart can be an incredibly helpful--if not necessarily relaxing--experience. 1.  Finally, if you’re looking for more tips like these, check out my book, Urban Mindfulness: Cultivating Peace, Presence, and Purpose in the Middle of It All. It has many practical suggestions and exercises for mindfulness when you’re on the go. And, it’s the perfect size for reading on the train. Just don’t read it when you’re driving though: mindful car crashing is not something you want to experience!

By Jennifer Egert, Ph.D. (after her retreat!) Two weeks ago, I came back from a 9-day intensive training in MBSR, Mindfulness Based Stress Reduction, a program begun by Jon Kabat-Zinn in 1979 at the UMass Medical School in Worcester (link). And yes, ‘intensive’ is the right word! The first half was an immersion into the practice of mindfulness, working in a group of 108 participants, including two teachers, on mindful breathing, gentle yoga, mindful walking, mindful communicating, mindful eating… The second half was immersion into professional training, and what it is to teach MBSR. There is something about putting oneself in a situation of facing oneself 24 hours a day, 9 days in a row that yields invaluable insights but also can feel pretty unpeeled and raw. And returning in that state to the city with the sensory assault of horns blaring, the speed of the cars going by, the rattling of the trains and crowds sharing the sidewalk can be jarring. For me, it also raises the question as to why I have chosen to live in this kind of high intensity environment. Of course I know there are amazing aspects to city life. I wouldn’t be here if there weren’t. But it struck me hard this time. Maybe I had some idea that after 9 days, I would have achieved some amazing state, that I would have “arrived” someplace… not really sure where that place is. But I just arrived back home in NY, back to work, facing the pile of mail and messages. Sometimes people talk about mindfulness practice as if it were some "blissed-out state” or the ultimate in “positive thinking.” A puffy cloud to cradle weary heads and bodies. I think these ideas are what often bring people to meditation or yoga or other contemplative paths. It is what brought me initially. But as you practice, pretty soon you learn. That’s not it. At this moment, it seems to me that mindfulness is about facing things as they are with intention and clarity and an attitude of curiosity even if it is a taxi driver leaning hard on his horn because you are not mowing down the woman with the triple-wide stroller crossing the street (who, by the way, has the crossing light to her advantage). It is about facing our inevitable reactivity, confronting the sometimes tough stuff and uncovering our own unique truth... until it changes… as it always does… and then going with it. In Jon Kabat-Zinn’s (and Zorba the Greek’s) words, it is about embracing the “full catastrophe” of it all… the joy, the suffering, the 100+ emails, the frustration of the line at Trader Joe’s after work, the early signs of spring, a really great joke, the scary potential medical results, the new love blossoming, the argument from the morning, the washing of dishes, the old recipe, a great first chapter of a new book, the sneeze, the cold on your skin when you walk out the door in the morning, and the simple feeling of being tired at the end of a long day. It is all life. It isn’t always pretty, but hey, it is yours. Live it.

Submitted by Jennifer Egert, Ph.D. (before her retreat!) I’ve been deep in reading to prepare for a 9-day intensive practicum in Mindfulness Based Stress Reduction at the Center for Mindfulness in Medicine, Health Care and Society. Finishing Jon Kabat’s Zinn’s “Full Catastrophe Living,” I was struck by the poem that ended the book by Pablo Neruda, beautifully articulating the call to silence: Keeping Quiet by Pablo Neruda Now we will count to twelve and we will all keep still. For once on the face of the earth, let’s not speak in any language; let’s stop for one second, and not move our arms so much. It would be an exotic moment without rush, without engines; we would all be together in a sudden strangeness. Fishermen in the cold sea would not harm whales and the man gathering salt would look at his hurt hands. Those who prepare green wars, wars with gas, wars with fire, victories with no survivors, would put on clean clothes and walk about with their brothers in the shade, doing nothing. What I want should not be confused with total inactivity. Life is what it is about; I want no truck with death. If we were not so single-minded about keeping our lives moving, and for once could do nothing, perhaps a huge silence might interrupt this sadness of never understanding ourselves and of threatening ourselves with death. Perhaps the earth can teach us as when everything seems dead and later proves to be alive. Now I’ll count up to twelve and you keep quiet and I will go.