Mindfulness for antenatal and postnatal depression

1. Mindfulness for antenatal and postnatal depression Bhante Rewatha www.glasgowmindfulnesscentre.co.uk glasgowmindfulnesscentre@gmail.com

2. An introduction to mindfulness Presentation outline • Background to mindfulness; • Secular mindfulness today; • MBSR and MBCT; • Mindfulness for antenatal and postnatal depression our experience

3. The changing face of mindfulness

4. Mindfulness today

5. Working definition of mindfulness • Mindfulness is awareness, • cultivated by paying attention in a sustained and particular way: • on purpose, • in the present moment, • non-judgmentally. • Jon Kabat-Zinn, 2012

6. Mindfulness Based Stress Reduction • Developed by Jon Kabat-Zinn in US and used from 1980. • Originally in a hospital setting to treat patients with varied medical problems. • Chronic pain, anxiety, HIV and AIDS, heart disease, cancer …..

7. MBSR curriculum Buddhist Philosophy Mindfulness Meditation Practice Experiential Learning Mindfulness Based Stress Reduction Stories, Poetry and Metaphors Group-based Learning Yoga and Mindful Movement Stress Physiology

8. MBCT MBSR Cognitive Behavioural Therapy (The theories underpinning) MBCT Mindfulness Based Cognitive Therapy Prof Mark Williams Dr John Teasdale Prof Zindel Segal Adapted to help people with depression – manual 2002. Bangor, Wales, UK

9. The connection SECULAR MINDFULNESS DHAMMA BUDDHIST PSYCHOLOGY SCIENCE MODERN PSYCHOLOGY MBSR & MBCT

10. Buddhist background to mindfulness Buddha was a human being and said: I rediscovered an ancient path to liberate people from physical and mental suffering. The Four Noble Truths: dukkha, sumudaya, nirodha and magga.

11. The Noble Eightfold Path From Dana Nourie, Secular Buddhist Association

12. Mindfulness research papers published between 1980-2013

13. MBSR and MBCT Session Themes MBSR & MBCT Sessions 1 to 8

14. From doing to being mode of mind 1 From automatic pilot to conscious choice

15. From doing to being mode of mind 1 From automatic pilot to conscious choice Mindfulness brings you back, again and again, to full conscious awareness: a place of choice and intention. Williams and Penman, 2011

16. Our Experience –Mindfulness and PND Mindfulness for Mothers Course Sept 2016

18. My Experience of Attending the 8 Week Course Each session lasted 2 hours on a Monday morning with a silent retreat day on a Saturday. I was afforded the time off in my role in order to attend. The overall rating I would give this course is excellent. The course objectives were clear and the course material was well written in booklet form. Home practice was encouraged at each session and prior to leaving, everyone was clear of what was expected of the week ahead. Compassion was also shown if people were unable to complete the practice and encouragement given from the group on how busy mothers were able to fit this in to their current lifestyle. There was a sense within the group of both the teachers and the participants wanting the best for everyone. I was also able to witness progression of the mothers each week. Confidence, self esteem and mood level had increased. The teachers demonstrated an excellent knowledge of MBSR/MBCT and encouraged feedback and were able to share their level of experience showing a real passion for the subject which influenced everyone. I would recommend this course to other people and have shared my knowledge and passion with my colleagues. I am now more confident and can speak from personal experience in recommending mindfulness based practice to improve mood, reduce stress and anxiety. My personal hope for the future is to continue to use skills learned and incorporate this practice into my daily life. Josephine Stewart Mental Health Practitioner (RMN)

19. What was your experience of having 3 Course Leaders?

20. Feedback Mindfulness for Mothers Course Sept 2016 (Maryhill Community Centre) • What was your experience of having 3 Course Leaders? • A great mix of skills and experience to offer the group. • It was fine but definitely good with one as I felt a relationship developed well. • It was very beneficial. • Very good experience. Each of the Course Leaders brought different experiences. • It was mostly Bhante but I liked Sharon’s input too. • I think 2 would be better for the number of participants. 3 seemed like 1 too many. • I didn’t think 3 was necessary, but it was nice to have a mix of approach.

21. What do you think you will do differently?

22. What do you think you will do differently? • I will take time every day to have mindful practice and make it part of my life. • I know the benefits of a peaceful and calm mind will help me in the future. • Do regular practice; Think compassionately. • I will practise, practise, practise. • Stop, take a breath; Show kindness and compassion. • Breath. • Slow down, pause from time to time, even stop! Show myself some kindness. Show more patience with the children. • Use the techniques, 3-minute breathing, STOP, be calmer.

23. What do you think you may find challenging about adopting this new behaviour and how will you overcome that difficulty • The challenge is accepting that I am worth it and that kindness to myself is important. • Emotions are my energy. • Put it into my routine; Find a refresh/ keep in touch session. • The only difficulty may be ‘resistance’ but I am aware of it and not feed this negativity. • Going back to not having enough time. • To keep practising regularly – make a determination to make it part of my everyday life. • Making meditation a habit. I will promise myself that I will get out of bed 10 – 15 minutes earlier. • Maintaining motivation to continue the practice. I’ll go to regular catch up sessions. (Fridays or day retreats)

24. What benefits will there be for you making Mindfulness Practice part of your daily life? • Benefits will include calmness, a clearer mind, better sleep and more enthusiasm for life. • More calm. • Calmer; Better relationships at home. • Calm and peace in all aspects of my life. • Calmness. • Loads! Calmer, clearer mind, being able to step back from difficulties to see a better way of dealing with them. • To make my home a happier, more relaxed one. To make stresses at work more manageable. • I’ll be calmer and happier. Hopefully that will guide my children to be calmer.

25. What was good about the course? • The chance to meet others who are experiencing similar problems. Being able to share issues and have time to reflect. I feel that coming on the course has changed my life. • Small group. Not judgemental; Plenty of practice in sessions. • A wonderful course which has changed my life. In 8 weeks I feel like a different person. • Gaining the knowledge that I will take into my practice. Thank you. • Loved the course, got so much, learned so much about myself. Thank you! • Where to start? Inclusive, welcoming. • Bhante’s good nature, wisdom and humour. The mix of movement, sitting and talking. Sharon’s experience and practice.

26. On a scale of 1--- 10 1 being poor 10 being excellent how would you rate the course overall? 10; 10; 10; 10; 10; 10; 10;

27. What was good about the course? • The chance to meet others who are experiencing similar problems. Being able to share issues and have time to reflect. I feel that coming on the course has changed my life. • Small group. Not judgemental; Plenty of practice in sessions. • A wonderful course which has changed my life. In 8 weeks I feel like a different person. • Gaining the knowledge that I will take into my practice. Thank you. • Loved the course, got so much, learned so much about myself. Thank you! • Where to start? Inclusive, welcoming. • Bhante’s good nature, wisdom and humour. The mix of movement, sitting and talking. Sharon’s experience and practice.

28. How many children do you have and what age(s) are they? • One – Age six. • Three – Ages five, nine and eleven. • One – Age six. • Two – Ages eighteen and twenty. • Five – Ages eight, ten, fifteen, twenty and twenty five. • Four – Ages six, three and nine month old twins. • Two – Ages nine and five.

29. BhanteRewathaThero Thank you