Осознанность. Как обрести гармонию в нашем безумном мире [заметки]

1

Оливер Бёркман – британский журналист, автор книги The Antidote: Happiness for People Who Can’t Stand Positive Thinking («Противоядие: счастье для людей, которые не выносят позитивного мышления»). Прим. перев.

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Британская сеть кафе быстрого обслуживания. Прим. ред.

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Повышенное кровенаполнение органов и тканей. Прим. перев.

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Мюррей Уильям Хитчинсон (1913–1996) – шотландский альпинист, совершивший несколько восхождений незадолго до и сразу после Второй мировой войны. Во время войны воевал на Ближнем Востоке и в Северной Африке, три года провел в концлагерях для военнопленных. Прим. ред.

5

Элиот Т. С. Цикл «Четыре квартета». Перевод С. Степанова. Прим. перев.

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Способность сознания определенным образом отвечать на внешние или внутренние воздействия. Прим. перев.

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Флоатинг (от англ. floating) – процедура расслабления в камере сенсорной депривации, наполненной солевым раствором, в которую не проникают никакие стимулы из окружающего мира. Прим. перев.

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Перевод В. Баканова. Прим. перев.

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Вызывающие негативные реакции. Прим. ред.

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Шекспир У. Генрих V. Перевод Е. Бируковой. Прим. перев.

11

Суфизм – мистико-аскетическое течение в исламе, одно из основных направлений классической мусульманской философии. Произведения Руми использовались в обрядах суфийского ордена Мевлеви, самого влиятельного среди аристократов Османской Турции. Прим. перев.

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Джалаладдин Руми. Избранное. Перевод И. Бугаева. Прим. перев.

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Импульсов, вызывающих негативные реакции. Прим. ред.

14

Древний индоарийский язык Индийского полуострова, на котором написаны многие тексты, вошедшие в канон буддизма тхеравады – Трипитаку. Прим. перев.

15

Иногда поэзия может гораздо точнее передать смысл идеи, чем любые объяснения. Это стихотворение Роджер Киз написал после многих лет изучения картин японского художника Кацусики Хокусая (1760–1849). Мы благодарим Роджера Киза за разрешение воспроизвести это стихотворение в нашей книге.

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Издана на русском языке: Уильямс М., Тисдейл Дж., Сигал З., Кабат-Зинн Дж. Выход из депрессии. Освободите себя от хронической неудовлетворенности. – СПб, Питер, 2010. Прим. ред.

Комментарии

1

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2

Fredrickson, B. L. & Joiner, T. (2002), ‘Positive emotions trigger upward spirals toward emotional well-being’, Psychological Science, 13, pp. 172–5; Fredrickson, B. L. and Levenson, R. W. (1998), ‘Positive emotions speed recovery from the cardiovascular sequelae of negative emotions’, Cognition and Emotion, 12, pp. 191–220; Tugade, M. M. & Fredrickson, B. L. (2004), ‘Resilient individuals use positive emotions to bounce back from negative emotional experiences’, Journal of Personality and Social Psychology, 86, pp. 320–33.

3

Baer, R. A., Smith, G. T., Hopkins, J., Kreitemeyer, J. & Toney, L. (2006), ‘Using self-report assessment methods to explore facets of mindfulness’, Assessment, 13, pp. 27–45.

4

Jha, A., et al. (2007), ‘Mindfulness training modifies subsystems of attention’, Cognitive Affective and Behavioral Neuroscience, 7, pp. 109–19; Tang, Y. Y., Ma, Y., Wang, J., Fan, Y., Feng, S., Lu, Q., et al. (2007), ‘Short-term meditation training improves attention and self-regulation’, Proceedings of the National Academy of Sciences (US), 104(43), pp. 17152–6; McCracken, L. M. & Yang, S. Y. (2008), ‘A contextual cognitive-behavioral analysis of rehabilitation workers’ health and well-being: Influences of acceptance, mindfulness and values-based action’, Rehabilitation Psychology, 53, pp. 479–85; Ortner, C. N. M., Kilner, S. J. & Zelazo, P. D. (2007), ‘Mindfulness meditation and reduced emotional interference on a cognitive task’, Motivation and Emotion, 31, pp. 271–83; Brefczynski-Lewis, J. A., Lutz, A., Schaefer, H. S., Levinson, D. B. & Davidson, R. J. (2007), ‘Neural correlates of attentional expertise in long-term meditation practitioners’, Proceedings of the National Academy of Sciences (US), 104(27), pp. 11483–8.

5

Hick, S. F., Segal, Z. V. & Bien, T., Mindfulness and the Therapeutic Relationship (Guilford Press, 2008).

6

Low, C. A., Stanton, A. L. & Bower, J. E. (2008), ‘Effects of acceptance-oriented versus evaluative emotional processing on heart rate recovery and habituation’, Emotion, 8, pp. 419–24.

7

Kabat-Zinn, J., Lipworth, L., Burncy, R. & Sellers, W. (1986), ‘Four-year follow-up of a meditation-based program for the selfregulation of chronic pain: Treatment outcomes and compliance’, The Clinical Journal of Pain, 2(3), p. 159; Morone, N. E., Greco, C. M. & Weiner, D. K. (2008), ‘Mindfulness meditation for the treatment of chronic low back pain in older adults: A randomized controlled pilot study’, Pain, 134(3), pp. 310–19; Grant, J. A. & Rainville, P. (2009), ‘Pain sensitivity and analgesic effects of mindful states in zen meditators: A cross-sectional study’, Psychosomatic Medicine, 71(1), pp. 106–14.

8

Speca, M., Carlson, L. E., Goodey, E. & Angen, M. (2000), ‘A randomized, wait-list controlled trail: the effect of a mindfulness meditation-based stress reduction program on mood and symptoms of stress in cancer outpatients’, Psychosomatic Medicine, 62, pp.613–22.

9

Bowen, S., et al. (2006), ‘Mindfulness Meditation and Substance Use in an Incarcerated Population’, Psychology of Addictive Behaviors, 20, pp. 343–7.

10

Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S. F., Urbanowski, F., Harrington, A., Bonus, K. & Sheridan, J. F. (2003), ‘Alterations in brain and immune function produced by mindfulness meditation’, Psychosomatic Medicine, 65, pp. 567–70.

11

Godden, D., & Baddeley, A. D. (1980), ‘When does context influence recognition memory?’, British Journal of Psychology, 71, pp. 99–104.

12

http://www.who.int/healthinfo/global_burden_disease/projections/en/index.html.

13

Zisook, S., et al. (2007), ‘Effect of Age at Onset on the Course of Major Depressive Disorder’, American Journal of Psychiatry, 164, pp. 1539–46, doi: 10.1176/appi.ajp.2007.06101757.

14

Klein, D. N. (2010), ‘Chronic Depression: diagnosis and classification’, Current Directions in Psychological Science, 19, pp. 96–100.

15

Twenge, J. M. (2000), ‘Age of anxiety? Birth cohort changes in anxiety and neuroticism, 1952–1993’, Journal of Personality and Social Psychology, 79, pp. 1007–21.

16

Michalak, J. (2010), ‘Embodied effects of Mindfulness-based Cognitive Therapy’, Journal of Psychosomatic Research, 68, pp. 311–14.

17

Strack, F., Martin, L. & Stepper, S. (1988), ‘Inhibiting and facilitating conditions of the human smile: A nonobtrusive test of the facial feedback hypothesis’, Journal of Personality and Social Psychology, 54, pp. 768–77.

18

Way, B. M., Creswell, J. D., Eisenberger, N. I. & Lieberman, M. D. 2010), ‘Dispositional Mindfulness and Depressive Symptomatology: Correlations with Limbic and Self-Referential Neural Activity During Rest’, Emotion, 10, pp. 12–24.

19

Watkins, E. & Baracaia, S. (2002), ‘Rumination and social problem-solving in depression’, Behaviour Research and Therapy, 40, pp. 1179–89.

20

Kabat-Zinn, J., Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness (Piatkus, 1990), pp. 60–1 and 96–7.

21

Jon Kabat-Zinn’s Coming to our Senses: Healing Ourselves and the World Through Mindfulness (Piatkus, 2005).

22

Adapted with permission from Brown, K. W. & Ryan, R. M. (2003), «The benefits of being present: Mindfulness and its role in psychological well-being», Journal of Personality and Social Psychology, 84, pp. 822–48.

23

Davidson, R. J. (2004), «What does the prefrontal cortex ‘do’ in affect: Perspectives on frontal EEG asymmetry research», Biological Psychology, 67, pp. 219–33.

24

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, pp. 564–70.

25

Lazar, S. W., Kerr, C., Wasserman, R. H., Gray, J. R., Greve, D., Treadway, M. T., McGarvey, M., Quinn, B. T., Dusek, J. A., Benson, H., Rauch, S. L., Moore, C. I. & Fischl, B. (2005), «Meditation experience is associated with increased cortical thickness», NeuroReport, 16, pp. 1893–7.

26

Craig, A. D. (2004), «Human feelings: why are some more aware than others?» Trends in Cognitive Sciences, vol. 8, no. 6, pp. 239–41.

27

Farb, N., Segal, Z. V., Mayberg, H., Bean, J., McKeon, D., Fatima Z. & Anderson, A. (2007), «Attending to the present: Mindfulness meditation reveals distinct neural modes of self-reference», Social Cognitive and Affective Neuroscience, 2, pp. 313–22.

28

Singer, T., et al. (2004), «Empathy for Pain Involves the Affective but not Sensory Components of Pain», Science, 303, p. 1157.

29

Farb, N. A. S., Anderson, A. K., Mayberg, H., Bean, J., McKeon, D. & Segal, Z. V. (2010), «Minding one’s emotions: Mindfulness training alters the neural expression of sadness», Emotion, 10, pp. 225–33.

30

Fredrickson, B. L., Cohn, M. A., Coffey, K. A., Pek, J. & Finkel, S. M. (2008), «Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources», Journal of Personality and Social Psychology, 95, pp. 1045–62. See Barbara Fredrickson» s website at http://www.unc.edu/peplab/home.html.

31

Shroevers, M. J. & Brandsma, R. (2010), «Is learning mindfulness associated with improved affect after mindfulness-based cognitive therapy?», British Journal of Psychology, 101, pp. 95–107.

32

See http://www.doctorsontm.com/national-institutes-of-health.

33

Schneider, R. H., et al. (2005), «Long-Term Effects of Stress Reduction on Mortality in Persons ≥55 Years of Age With Systemic Hypertension», American Journal of Cardiology, 95 (9), pp. 1060–64 (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1482831/pdf/nihms2905.pdf).

34

Ma, J. & Teasdale, J. D. (2004), «Mindfulness-based cognitive therapy for depression: Replication and exploration of differential relapse prevention effects», Journal of Consulting and Clinical Psychology, 72, pp. 31–40. Segal, Z. V., Williams, J. M. G. & Teasdale, J. D., Mindfulness-based Cognitive Therapy for Depression: a new approach to preventing relapse (Guilford Press, 2002).

35

Kenny, M. A. & Williams, J. M. G. (2007), «Treatment-resistant depressed patients show a good response to Mindfulness-Based Cognitive Therapy», Behaviour Research & Therapy, 45, pp. 617–25; Eisendraeth, S. J., Delucchi, K., Bitner, R., Fenimore, P., Smit, M. & McLane, M. (2008), «Mindfulness-Based Cognitive Therapy for Treatment-Resistant Depression: A Pilot Study», Psychotherapy and Psychosomatics, 77, pp. 319–20; Kingston, T., et al. (2007), «Mindfulness-based cognitive therapy for residual depressive symptoms», Psychology and Psychotherapy, 80, pp. 193–203.

36

Godfrin, K. & van Heeringen, C. (2010), «The effects of mindfulness-based cognitive therapy on recurrence of depressive episodes, mental health and quality of life: a randomized controlled study», Behaviour Research & Therapy, doi: 10.1016/j.brat.2010.04.006.

37

Kuyken, W., et al. (2008), «Mindfulness-Based Cognitive Therapy to Prevent Relapse in Recurrent Depression», Journal of Consulting and Clinical Psychology, 76, pp. 966–78.

38

Weissbecker, I., Salmon, P., Studts, J. L., Floyd, A. R., Dedert, E. A. & Sephton, S. E. (2002), «Mindfulness-Based Stress Reduction and Sense of Coherence Among Women with Fibromyalgia», Journal of Clinical Psychology in Medical Settings, 9, pp. 297–307; Dobkin, P. L. (2008), «Mindfulness-based stress reduction: What processes are at work?», Complementary Therapies in Clinical Practice, 14, pp. 8–16.

39

http://viscog.beckman.illinois.edu/flashmovie/12, http://www.youtube.com/watch?v=yqwmnzhgB80.

40

Kabat-Zinn, J., Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness (Piatkus, 1990); Santorelli, S., Heal Thy Self: Lessons on Mindfulness in Medicine (Three Rivers Press, 2000); Williams, J. M. G., Teasdale, J. D., Segal, Z. V. & Kabat-Zinn, J., The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness (Guilford Press, 2007).

41

Wells, G. L. & Petty, R. E. (1980), «The effects of head movements on persuasion», Basic and Applied Social Psychology, vol. 1, pp. 219–30.

42

T. S. Eliot, Burnt Norton in Four Quartets (Faber and Faber, 2001).

43

Kabat-Zinn, J., Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness (Piatkus, 1990), pp. 92–3; Williams, J. M. G., Teasdale, J. D., Segal, Z. V. & Kabat-Zinn, J., The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness (Guilford Press, 2007), pp. 104–6.

44

From David Dewulf, Mindfulness Workbook: Powerfully and mildly living in the present, by permission. See http://www.mbsr.be/Resources.html.

45

Douglas Adams, The Hitchhiker’s Guide to the Galaxy (Pan Macmillan, 1979).

46

Friedman, R. S. & Forster, J. (2001), «The effects of promotion and prevention cues on creativity», Journal of Personality and Social Psychology, 81, pp. 1001–13.

47

http://www.ted.com/talks/steve_jobs_how_to_live_before_you_die.html.

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The Mindful Movement and Sitting Meditation are based on: Kabat-Zinn, J., Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness (Piatkus, 1990) and Williams, J. M. G., Teasdale, J. D., Segal, Z. V. & Kabat-Zinn, J., The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness (Guilford Press, 2007). The Three-minute Breathing Space meditation is from Segal, Z. V., Williams, J. M. G. & Teasdale, J. D., Mindfulness-based Cognitive Therapy for Depression: a new approach to preventing relapse (Guilford Press, 2002), p. 174 and Williams, J. M. G., Teasdale, J. D., Segal, Z. V. & Kabat-Zinn, J., The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness (Guilford Press, 2007), pp. 183–4.

49

Vidyamala Burch, Living Well with Pain and Illness, Chapter 8 (Piatkus, 2008).

50

Segal, Z. V., Williams, J. M. G. & Teasdale, J. D., Mindfulness-based Cognitive Therapy for Depression: a new approach to preventing relapse (Guilford Press, 2002).

51

Allport, G. W. & Postman, L., The Psychology of Rumor (Holt & Co., 1948).

52

Kabat-Zinn, J., Coming to our Senses: Healing Ourselves and the World Through Mindfulness (Piatkus, 2005), pp. 205–210. The Sounds and Thoughts meditation is based on Kabat-Zinn, J., Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness (Piatkus, 1990) and Williams, J. M. G, Teasdale, J. D, Segal, Z. V. & Kabat-Zinn, J., The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness (Guilford Press, 2007).

53

Adapted from Segal, Z. V., Williams, J. M. G. & Teasdale, J. D., Mindfulness-based Cognitive Therapy for Depression: a new approach to preventing relapse (Guilford Press, 2002).

54

Rosenbaum, Elana, Here for Now: living well with cancer through mindfulness, pp. 95ff (Hardwick, Satya House Publications, 2007).

55

Rosenbaum, Elana, Here for Now: living well with cancer through mindfulness, p. 99 (Hardwick, Satya House Publications, 2007).

56

Segal, Z. V., Williams, J. M. G. & Teasdale, J. D., Mindfulness-based Cognitive Therapy for Depression: a new approach to preventing relapse (Guilford Press, 2002).

57

Barnhofer, T., Duggan, D., Crane, C., Hepburn, S., Fennell, M. & Williams, J. M. G. (2007), «Effects of meditation on frontal alpha asymmetry in previously suicidal patients», Neuroreport, 18, pp. 707–12.

58

Way, B. M., Creswell, J. D., Eisenberger, N. I. & Lieberman, M. D. (2010), «Dispositional Mindfulness and Depressive Symptomatology: Correlations with Limbic and Self-Referential Neural Activity during Rest», Emotion, 10, pp. 12–24.

59

Rodin, J. & Langer, E. (1977), «Long-term effects of a control-relevant intervention among the institutionalised aged», Journal of Personality and Social Psychology, 35, pp. 275–82.

60

Rosenbaum, Elana, Here for Now: living well with cancer through mindfulness, p. 12 (Hardwick, Satya House Publications, 2007).

61

Based on Israel Orbach’s research on mental pain: Orbach, I., Mikulincer, M., Gilboa-Schechtman, E. & Sirota, P. (2003), «Mental pain and its relationship to suicidality and life meaning», Suicide and Life-Threatening Behavior, 33, pp. 231–41.

62

MacLeod, A. K. & Conway, C. (2007), «Well-being and positive future thinking for the self versus others», Cognition & Emotion, 21 (5), pp. 1114–24; and Danchin, D. L., MacLeod, A. K. & Tata, P. (submitted), «Painful engagement in parasuicide: The role of conditional goal setting».

63

Paul Gilbert, The Compassionate Mind (Constable, 2010).

64

Williams, J. M. G., Barnhofer, T., Crane, C., Hermans, D., Raes, F., Watkins, E. & Dalgleish, T. (2007), «Autobiographical memory specificity and emotional disorder», Psychological Bulletin, 133, pp. 122–48.

65

Bryant, R. A., Sutherland, K. & Guthrie, R. M. (2007), «Impaired specific autobiographical memory as a risk factor for posttraumatic stress after trauma», Journal of Abnormal Psychology, 116, pp. 837–41.

66

Kleim, B. & Ehlers, A. (2008), «Reduced Autobiographical Memory Specificity Predicts Depression and Posttraumatic Stress Disorder After Recent Trauma», Journal of Consulting and Clinical Psychology, 76 (2), pp. 231–42.

67

Williams, J. M. G., Teasdale, J. D., Segal, Z. V. & Soulsby, J. (2000), «Mindfulness-Based Cognitive Therapy reduces overgeneral autobiographical memory in formerly depressed patients», Journal of Abnormal Psychology, 109, pp. 150–55.

68

Adapted from Baer, R. A., et al. (2006), «Using self-report assessment methods to explore facets of mindfulness», Assessment, 13, pp. 27–45. Used with permission of Dr Baer and Sage Publications.

69

Singer, T., et al. (2004), «Empathy for Pain Involves the Affective but not Sensory Components of Pain», Science, 303, p. 1157, doi: 10.1126/science.1093535.

70

Barnhofer, T., Chittka, T., Nightingale, H., Visser, C. & Crane, C. (2010), «State Effects of Two Forms of Meditation on Prefrontal EEG Asymmetry in Previously Depressed Individuals», Mindfulness, 1 (1), pp. 21–7.

71

Williams, J. M. G., Teasdale, J. D., Segal, Z. V. & Kabat-Zinn, J., The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness (Guilford Press, 2007), p. 202.

72

Kleim, B. & Ehlers, A. (2008), «Reduced Autobiographical Memory Specificity Predicts Depression and Posttraumatic Stress Disorder After Recent Trauma», Journal of Consulting and Clinical Psychology, 76 (2), pp. 231–42.

73

www.bookcrossing.com.

74

Einstein writing to Norman Salit on 4 March 1950.

75

Segal, Z. V., Williams, J. M. G. & Teasdale, J. D., Mindfulness-based Cognitive Therapy for Depression: a new approach to preventing relapse (Guilford Press, 2002), pp. 269–87.

76

Segal, Z. V., Williams, J. M. G. & Teasdale, J. D., Mindfulness-based Cognitive Therapy for Depression: a new approach to preventing relapse (Guilford Press, 2002), pp. 286–7.

77

Adapted from Mindfulness for Chronic Fatigue (unpublished) by Christina Surawy, Oxford Mindfulness Centre.

78

Retold from a story told by Youngey Mingpur Rinpoche, Joyful Wisdom: Embracing Change and Finding Freedom (Harmony, 2009).

79

Jon Kabat-Zinn, «Meditation» in Bill Moyers (ed.), Healing and the Mind, pp. 115–44 (Broadway Books, 1995).