Get Some Headspace: 10 minutes can make all the difference (27 page)

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Authors: Andy Puddicombe

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Day 4
1
Did you make time to do Take10 today?
If you didn’t manage it today, rather than give yourself a hard time about it, simply remind yourself how important it is to get some headspace and schedule it in your diary for tomorrow.
2
How did you feel immediately
before
Take10?
Did you feel comfortable with that feeling?
3
How did you feel immediately
after
Take10?
Did you feel comfortable with that feeling?
4
What was your mood today and how did it change throughout the day?
5
Were you aware of the little things as you went through the day?
Did you notice the weight of the body pressing against the chair when you first sat down today?
6
Did you notice anything today that you’ve never noticed before? If so, what?
 
Day 5
1
Did you make time to do Take10 today?
If you didn’t manage it today, rather than give yourself a hard time about it, simply remind yourself how important it is to get some headspace and schedule it in your diary for tomorrow.
2
How did you feel immediately
before
Take10?
Did you feel comfortable with that feeling?
3
How did you feel immediately
after
Take10?
Did you feel comfortable with that feeling?
4
What was your mood today and how did it change throughout the day?
5
Were you aware of the little things as you went through the day?
Did you notice the sensation of the breeze on your skin as you were walking outside today?
6
Did you notice anything today that you’ve never noticed before? If so, what?
 
Day 6
1
Did you make time to do Take10 today?
If you didn’t manage it today, rather than give yourself a hard time about it, simply remind yourself how important it is to get some headspace and schedule it in your diary for tomorrow.
2
How did you feel immediately
before
Take10?
Did you feel comfortable with that feeling?
3
How did you feel immediately
after
Take10?
Did you feel comfortable with that feeling?
4
What was your mood today and how did it change throughout the day?
5
Were you aware of the little things as you went through the day?
Did you notice the sound of birds outside today?
6
Did you notice anything today that you’ve never noticed before? If so, what?
 
Day 7
1
Did you make time to do Take10 today?
If you didn’t manage it today, rather than give yourself a hard time about it, simply remind yourself how important it is to get some headspace and schedule it in your diary for tomorrow.
2
How did you feel immediately
before
Take10?
Did you feel comfortable with that feeling?
3
How did you feel immediately
after
Take10?
Did you feel comfortable with that feeling?
4
What was your mood today and how did it change throughout the day?
5
Were you aware of the little things as you went through the day?
Did you notice the smell of people’s perfume or aftershave today?
6
Did you notice anything today that you’ve never noticed before? If so, what?
 
Day 8
1
Did you make time to do Take10 today?
If you didn’t manage it today, rather than give yourself a hard time about it, simply remind yourself how important it is to get some headspace and schedule it in your diary for tomorrow.
2
How did you feel immediately
before
Take10?
Did you feel comfortable with that feeling?
3
How did you feel immediately
after
Take10?
Did you feel comfortable with that feeling?
4
What was your mood today and how did it change throughout the day?
5
Were you aware of the little things as you went through the day?
Did you notice the taste of your tea, coffee or drink this afternoon?
6
Did you notice anything today that you’ve never noticed before? If so, what?
 
Day 9
1
Did you make time to do Take10 today?
If you didn’t manage it today, rather than give yourself a hard time about it, simply remind yourself how important it is to get some headspace and schedule it in your diary for tomorrow.
2
How did you feel immediately
before
Take10?
Did you feel comfortable with that feeling?
3
How did you feel immediately
after
Take10?
Did you feel comfortable with that feeling?
4
What was your mood today and how did it change throughout the day?
5
Were you aware of the little things as you went through the day?
Did you notice the sensation of your feet against the floor when you were walking today?
6
Did you notice anything today that you’ve never noticed before? If so, what?
 
Day 10
1
Did you make time to do Take10 today?
If you didn’t manage it today, rather than give yourself a hard time about it, simply remind yourself how important it is to get some headspace and schedule it in your diary for tomorrow.
2
How did you feel immediately
before
Take10?
Did you feel comfortable with that feeling?
3
How did you feel immediately
after
Take10?
Did you feel comfortable with that feeling?
4
What was your mood today and how did it change throughout the day?
5
Were you aware of the little things as you went through the day?
Did you notice the temperature of the different parts of the body today?
6
Did you notice anything today that you’ve never noticed before? If so, what?
Sources for Research Findings
The Approach
1   The Mental Health Foundation. (2010).
The Mindfulness Report
. London: The Mental Health Foundation. http://
www.bemindful.co.uk/about_mindfulness/mindfulness_evidence#
2   Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S. F.,
et al
. (2003). ‘Alterations in brain and immune function produced by mindfulness meditation’.
Psychosomatic Medicine
, 65(4), 564–570.
3   Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H., & Way, B. M. (2007). ‘Putting Feelings Into Words: Affect Labeling Disrupts Amygdala Activity in Response to Affective Stimuli’. [Article].
Psychological Science
, 18(5), 421-428. doi: 10.1111/j.1467-9280.2007. 01916.x
Creswell, J. D., Way, B. M., Eisenberger, N. I., & Lieberman, M. D. (2007). Neural correlates of dispositional mindfulness during affect labeling.
Psychosomatic Medicine
, 69(6), 560-565. doi: 10.1097/PSY.0b0 13e3180f6171f.
4   Benson H., Beary J. F., Carol M. P.: ‘The relaxation response’.
Psychiatry
, 1974; 37: 37-45.
Wallace R. K., Benson H., Wilson A. F: ‘A wakeful hypometabolic state’.
Am J Physiol
, 1971; 221: 795-799.
Hoffman J. W., Benson H., Arns P. A.
et al
: ‘Reduced sympathetic nervous system responsivity associated with the relaxation response’.
Science
, 1982; 215: 190-192.
Peters R. K., Benson H., Peters J. M.: ‘Daily relaxation response breaks in a working population: II. Effects on blood pressure’.
Am J Public Health
, 1977; 67: 954-959.
Bleich H. L., Boro E. S.: ‘Systemic hypertension and the relaxation response’.
N Engl J Med
, 1977; 296: 1152-1156.
Benson H., Beary J. F., Carol M. P.: ‘The relaxation response’.
Psychiatry
, 1974; 37: 37-45.
Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S. F.,
et al
. (2003). ‘Alterations in brain and immune function produced by mindfulness meditation’.
Psychosomatic Medicine
, 65(4), 564-570. doi: 10.1097/01.psy.0000077505.67574.e3.
5   Miller, John J., Ken Fletcher, and Jon Kabat-Zinn. 1995. ‘Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders’.
General Hospital Psychiatry
17, (3) (05): 192-200.
Kabat-Zinn, J., Massion, A. O., Kristeller, J., Peterson, L. G., Fletcher, K., Pbert, L.,
et al
. (1992). Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders.
American Journal of Psychiatry
, 149, 936–943.
The Practice
1   Grant, J. A., Courtemanche, J., Duerden, E. G., Duncan, G. H., & Rainville, P. (2010). ‘Cortical thickness and pain sensitivity in zen meditators’.
Emotion
, 10(1), 43-53. doi: 10.1037/a0018334.
2   Kuyken, W., Byford, S., Taylor, R. S., Watkins, E., Holden, E., White, K., et al. (2008). ‘Mindfulness-based cognitive therapy to prevent relapse in recurrent depression’.
Journal of Consulting and Clinical Psychology
, 76(6), 966-978. doi: 10.1037/a0013786.
3   Kabat-Zinn, J., Wheeler, E., Light, T., Skillings, A., Scharf, M. J., Cropley, T. G., et al. (1998). ‘Influence of a mindfulness meditation-based stress reduction intervention on rates of skin clearing in patients with moderate to severe psoriasis undergoing phototherapy (UVB) and photochemotherapy (PUVA)’.
Psychosomatic Medicine
, 60(5), 625-632.
4   Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). ‘The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review’.
Journal of Consulting and Clinical Psychology
, 78(2), 169-183. doi: 10.1037/a0018555.
5   Buck Louis, G. M., Lum, K. J., Sundaram, R., Chen, Z., Kim, S., Lynch, C. D., . . . Pyper, C. ‘Stress reduces conception probabilities across the fertile window: evidence in support of relaxation’.
Fertility and Sterility
, In Press, Corrected Proof. doi: 10.1016/j.fertnstert.2010.06.078.
6   University of Oxford (2010, August 11). Study suggests high stress levels may delay women getting pregnant. Retrieved January 12, 2011, from
http://www.ox.ac.uk/media/news_releases_for_journalists/100811.html
.
The Integration
1   Kristeller, J. L., & Hallett, C. B. (1999). ‘An Exploratory Study of a Meditation-based Intervention for Binge Eating Disorder’.
Journal of Health Psychology
, 4(3), 357-36.
Tang, Y. Y., Ma, Y., Fan, Y., Feng, H., Wang, J., Feng, S., . . . Fan, M. (2009). ‘Central and autonomic nervous system interaction is altered by short-term meditation’.
Proceedings of the National Academy of Sciences of the United States of America
, 106(22), 8865-8870.
Tang, Y.-Y., Lu, Q., Geng, X., Stein, E. A., Yang, Y., & Posner, M. I. (2010). ‘Short-term meditation induces white matter changes in the anterior cingulate’.
Proceedings of the National Academy of Sciences
, 107(35), 15649-15652.
2   University of Pennsylvania, (2010, February 12). Building Fit Minds Under Stress: Penn Neuroscientists Examine the Protective Effects of Mindfulness Training. Retrieved January 9, 2011, from
http://www.upenn.edu/pennnews/news/building-fit-minds-under-stress-penn-neuroscientists-examine-protective-effects-mindfulness-tra
.
3   Jacobs, G. D., Benson, H., & Friedman, R. (1996). ‘Perceived Benefits in a Behavioral-Medicine Insomnia Program: A Clinical Report’.
The American Journal of Medicine
, 100(2), 212-216. doi: 10.1016/s0002-9343(97)89461-2.
Ong, J. C., Shapiro, S. L., & Manber, R. (2008). ‘Combining Mindfulness Meditation with Cognitive-Behavior Therapy for Insomnia: A Treatment-Development Study’.
Behavior Therapy
, 39(2), 171-182. doi: 10.1016/j.beth.2007.07.002.
Ong, J. C., Shapiro, S. L., & Manber, R. (2009). ‘Mindfulness Meditation and Cognitive Behavioral Therapy for Insomnia: A Naturalistic 12-Month Follow-up’.
EXPLORE: The Journal of Science and Healing
, 5(1), 30-36. doi: 10.1016/j.explore.2008.10.004.
4   Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., & Goolkasian, P. (2010). ‘Mindfulness meditation improves cognition: Evidence of brief mental training’.
Consciousness and Cognition
, 19(2), 597-605. doi: 10.1016/j.concog.2010.03.014.
University of Carolina,(2010, April 16. Experiment Shows Brief Meditative Exercise Helps Cognition. Retrieved January 9, 2011, from
http://www.publicrelations.uncc.edu/default.asp?id=15&objId=656
.
5   Pagnoni, G., & Cekic, M. (2007). ‘Age effects on gray matter volume and attentional performance in Zen meditation’.
Neurobiology of Aging
, 28(10), 1623-1627. doi: 10.1016/j.neurobiolaging.2007.06.008.

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