[Mark Allen]

What did you notice about your physical experience during the Urge Surfing exercise? What was it like for you to focus on an impulse and refrain from acting on it? What did you notice about how the sensation in your body associated with your impulse change over the course of the exercise? How would you evaluate the effectiveness of this mindfulness practice to “ride out” addictive cravings or impulses to engage in other risk behaviors like binging, self-harming, gambling, smoking, etc.? How would you envision adapting and integrating Urge Surfing into your clinical work with people with addictive behaviors? Be specific.

The more attention the urge gets, the longer it lasts and the stronger. This is a common distraction during meditation time. I have asked clients to think about triggers and then use this skill to work thru it in a small group or individual setting. Some find it more difficult than others. Coping with urges is such a basic skill but needs to be practiced like any other skill. I have muscles twinges, itchy, etc at times and have to ignore them for the meditation time. It is also a good review topic getting ready for the weekend when there may be less client support.

Question 2
Describe which of the mindfulness practices you picked and why? What did you notice about your physical experience and feelings, and your relationship to your thoughts during the mindfulness practice? How would you evaluate the effectiveness of this mindfulness exercise to meet your physical, emotional and mental experience in the moment with a sense of compassion and/or expand your sense of connection to something greater than the self? How would you envision adapting and integrating this mindfulness exercise into your clinical work with people with behavioral health issues? Be specific.

I used the emotions without judgement and have used that in the past. I remind clients that emotions are the sail of the sailboat that push the boat, the rudder is logical/mindfulness. Emotions are neutral, what is done with them is key. That unconditional acceptance of the feeling/emotion can be helpful to let it go. Part of 12 step work is hopefully learning to accept the past, and leave it there. Own what is yours, accountability is important but so is being realistic about what is yours and what is not. The analogy of leaves/logs in the stream is useful. I often use a clouds in the sky analogy as well, which I borrowed from Illusions by Richard Bach. I think all are useful.

Question 3
Take a moment to reflect on your experiences with mindfulness over the past four weeks. How would you evaluate your experience with mindfulness as a way to alleviate suffering in your own life and help you enhance your connection to a felt sense of spirituality and meaning? How do you envision bringing this mindful self into your work with people who suffer from substance use, addictive, or mental disorders?

I think mindfulness and meditation are very useful for me personally and for many clients, per their reports. The skill set has been around for thousands of years because it works. It has no side affects other than maybe falling asleep at times, if you have not been sleeping well. I encourage other staff to explore the skill as well. I prefer walking meditation when I can but use what is possible in each setting. Meditation can help yourself and others return to a more sane, balanced mind set and get that sense of responsible fun and joy back from past substance use. I am reminded of a quote I found years ago, ‘you cannot have a life without pain, but suffering is optional’, Dali Lama. Meditation can help open up a better sense of energy flow to higher power beliefs.

[Mark Allen]

What did you notice about your physical experience during the Soft Belly Meditation? What was it like for you to have a point of focus be the soft belly? How would you evaluate the effectiveness of this meditation to enhance acceptance of feelings and sensations in the moment?

I think the focus on deeper breathing is helpful. I find having hands on chest and belly helps you be more aware. Many people do not breath effectively day to day, and even more so when stressed. It enhances mindfulness overall and helps being more attuned to the physical changes during meditation.

Question 2
What did you notice about your physical experience during the Acceptance Exercise? What was it like for you to have the point of focus be the phrase, “May I accept myself completely as I am right now?” How would you evaluate the effectiveness of this mindfulness exercise to enhance acceptance of self in the moment?

Positive self affirmations are always helpful, whether us or clients. I have said in many trainings, the line between ‘us’ and ‘them’ is not very wide..:). I think that phrase is a moving target as well. It is a good phrase to keep handy.

Question 3
How would you envision adapting and integrating the Soft Belly Meditation and/or the Acceptance Exercise into your clinical work with others, particularly people with addictions? Be specific.

When talking about cravings and how to work through them: I would use either meditation and maybe a slight nod to the breathing meditation. Give either as homework to practice at home, the acceptance exercise I think of as more of an advanced meditation skill compared to the soft belly breathing. I have used that one more so in IOP groups.

[Mark Allen]

What did you notice about your physical experience during the Lying Down/Body Scan Meditation? What was it like to make contact with the different areas of your body? What was it like to make note of your sensate experience, accept it, then move on without trying to change or fix that experience? How would you evaluate the effectiveness of this meditation to help you make contact with your sensate experience in the present moment? How would you evaluate the effectiveness of this meditation to help you develop both concentration and flexibility of attention simultaneously?

I find certain parts of my body to be more tense than others, at different sessions of meditation. When I sense tenseness or stiffness I usually check in there until I feel ready to move on. I find noises are distractions often. I sometimes roll a towel and support my spine to support my back and neck for more stretching options for my lower back, old military injury. It is a helpful technique. This is very helpful before sleep.

Question 2
What was it like to focus fully and completely on the object first visually and then through your sense of touch during the Focusing on a Single Object exercise? What did you notice about the experience of sustaining your focus of attention on an object in the present moment? What was it like to notice your mind wander, then gently bring your attention back to the present moment? How would you evaluate the effectiveness of this mindfulness exercise to enhance your ability to focus your attention, maintain your focus for longer periods of time, and concentrate fully on the present moment?

Using a single object is helpful for focused meditation, I find the visual piece to more concentrating. With clients, they seem to prefer the visual over physical. This is an effective tool to help someone deal with transient thoughts or cravings. Adding time to the meditation over time is helpful.

Question 3
How would you envision adapting and integrating the Lying Down/Body Scan Meditation and/or the Focusing on a Single Object into your clinical work with people with substance use or mental disorders? Be specific.

The lying down body scan is not always practical but the seated body scan is. I have used the seated body scan in small groups in IOP settings or one to one to help them get through stress around MH or substance use recovery. Any positive skills that help clients get through problematic thoughts and feelings is helpful, more tools in their tool box. The object focus is also helpful, they can focus on a light source or their pen, etc. Start with a minute, work up to five minutes. This is a good homework or weekend prompt as well, I usually prompt them to add this to their weekend planning list of quick coping skills.

[Mark Allen]

I have used both breath counting and not but use not counting more often; I have not found counting to be as helpful for me personally while seated. I think beginners find it easier to have something to concentrate on. When doing walking meditation, I find I count meditate more effectively. It is a rare day that I do not make the time to use meditation.

I find my mind wanders more when I sit and meditate than if I am doing more physical meditation, I am sure there are arguments around Zen purists about whose meditation is ‘better’. I allow my thoughts to go where they go, they eventually come back….:). It is a daily skill set.

Differences; counting seems more mechanical to me, more a beginner style. That said, I start there with new coping skills discussions. It makes it easier to pick up and simpler to understand for most. Similar; both hopefully work to slow the fight/flight/freeze responses. Both are teaching physical awareness skills, to be aware of any triggered responses and deal with them without impulsively acting. I use the counting meditation often with staff and patients, it works anywhere and there are no side affects. It is a helpful tool for anyone. We use it often.

[Mark Allen]

Mark Allen, SMRMC, working with co-occurring patient in in and outpatient settings. Dually licensed as many are here and find mindfulness very helpful for self care (I hear there is/was this covid thing going around) and to educate others about the benefits of meditation and mindfulness. A brief aside; Thich Nhat Hanh passed away very recently….Walk as if you are kissing the earth with your feet….review and practice are good.

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