MINDFULNESS MEDITATION CAN HELP PEOPLE TO SMOKE LESS

Meditation can decrease a person’s desire to smoke without them even realising.

Texas Tech University (TTU) and University of Oregon researchers conducted a study involving 60 students, around half of whom smoked, and enrolled them into relaxation classes.

Half the group did muscle relaxation exercises while the other half were taught mindfulness meditation.

After two weeks, the smokers who had practised mindfulness meditation had reduced their puffing and inhaling habits by two-thirds. Not only that but they were also unaware they had.

According to the lead author of the study, Dr Yi-Yuan Tang [pictured left], a professor in the Department of Psychological Sciences and Presidential Endowed Chair in Neuroscience at TTU, when the students were asked if they had smoked less they replied in the negative. However, tests were carried out on the amount of carbon dioxide in the students’ lungs; the tests revealed a 60 per cent reduction in smoking two weeks after the study.

‘The students changed their smoking behaviour but were not aware of it,’ Tang said. ‘When we showed the data to a participant who said they had smoked 20 cigarettes, this person checked their pocket immediately and was shocked to find 10 left.

‘We then measured intention to see if it correlated with smoking changes and found there was no correlation.

‘But if you improve the self-control network in the brain and moderate stress-reactivity, then it’s possible to reduce smoking.’

The study authors state that recent neuroimaging studies have shown that smokers have less activity in the brain regions associated with self-control, raising questions around whether targeting these neurobiological circuits could be a way to treat addiction.

The study is interesting, to say the least. I have always taken the view that the key to breaking any addiction is desire or ‘want-power’. This study does not directly challenge that thesis but suggests perhaps that desire may be explicit or implicit, and that the latter may be associated with improvements in the self-control network of the brain.

Study: Yi-Yuan Tang, Michael I Posner , Mary K Rothbart , and Nora D Volkow. ‘Circuitry of self-control and its role in reducing addiction.’ Trends in Cognitive Sciences, August 2015, Vol. 19, No. 8. DOI: http://dx.doi.org/10.1016/j.tics.2015.06.007.

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IMPORTANT NOTICE: Please read the Terms of Use and Disclaimer. The information provided on or linked to this blog is not a substitute for professional medical advice, diagnosis or treatment. Never delay or disregard seeking professional medical advice from your medical practitioner or other qualified health provider because of something you have read on this blog or elsewhere. For immediate mental health advice or support call (in Australia) Lifeline on 13 1 1 14 or Kids Helpline on 1800 55 1800; in any country call the relevant mental health care emergency hotline (if there is one) or simply dial your emergency assistance telephone number and ask for help. For information, advice and referral on mental illness contact (in Australia) the SANE Helpline on 1800 18 SANE (7263) or go online via sane.org.

FIVE STEPS TO FREEDOM---OR HOW TO ESCAPE AN UNWANTED SELF

‘Enlightenment is not a fixed place. There is no fixed place.

All one has to do is understand the chaos, the disorder in 

which we live.’ J. Krishnamurti.

All of us---yes, all---are in bondage, some of us more so than others. Some are in bondage to alcohol or other drugs. (I’ve been there. Done that.) Others are in bondage to other sorts of addictions including being addicted to work and other people. (Oh, how we crave the useless attention and approval of others! But why?) Still others are in bondage to mental obsessions and physical compulsions, things that make even their moment-to-moment existence misery. What can we do about all this?

When we get right down to the bottom line all bondage is addiction to self. Yes, addiction to self. Self-obsession, self-absorption, self-centeredness, selfishness. Yes, there may be mental illness as well as physical illness involved as well, but deep down all forms of bondage are bondage to self, that is, to a sense of self that is illusory. I have written often about this subject. We are not a ‘self,’ or those many, many ‘selves’ which are nothing other than mental images. They are not the real person each one of us is. So, what is the answer? We need to ... wake up! We need to experience self-release, which is the ending of illusion. Once we see the false as false---and self is the ultimate illusion---a whole new world opens up for us.

Many years ago, when in very great bondage to alcohol, I read a little booklet penned by the Theosophist and Liberal Catholic bishop George S Arundale [pictured]. I can’t remember the title of the booklet---it was more of a pamphlet---but I do remember something of immense value in it, something has that helped me greatly in my own life, something that I want to share with you now. Of all the bits and tidbits of advice and wisdom I’ve read over many decades, this gem of spiritual wisdom from Arundale is perhaps the best and most useful of them all.

George Arundale wrote of the five stages of true growth---true spiritual growth, that is. The five stages are as follows: discontent, search, escape, discovery, and freedom. Let’s deal with them in turn.

First, discontent. This is the beginning of freedom. You know, there is a phrase ‘divine discontent,’ because discontent can be a most wonderful thing. Without a certain amount of discontent in our lives we would never seek to grow, learn, understand, or escape bondage. The Indian spiritual philosopher J. Krishnamurti had this to say about discontent: 

Only a mind that is in despair can find reality. A mind that is completely discontented can jump into reality, not a mind that is content, not a mind that is respectable, hedged about by beliefs. ... Though painful, it is a marvellous thing to be discontented ... .

Arundale calls discontent, which is the knowledge and recognition of bondage and limitation, an ‘angel-messenger of Light in the midst of all darkness.’ Take the alcoholic, for example. Alcoholics are never really happy. In fact, they live in misery, as do all addicts. Every alcoholic---and the same goes for any addict---seeks to escape an unwanted self. 

Actually, that is a very necessary thing to do, for we all must learn to escape our unwanted selves, that is, all those false and illusory images we have of ourselves that prevent us from seeing things as they really are. The problem with alcoholism and all other forms of addiction and bondage is that drugs and the like are never the answer. Indeed, they increasingly become the problem, and more and more of a problem, until the sufferer either dies or goes mad. That’s true. Don’t doubt it, even for a moment.

The second stage of true growth is search. Discontent, after varying periods of time, results in a search for a way out. A thought comes to mind---‘There must be a way out!’ There is---always. So, we look for a way out. That may take a long time, although in most cases we make it longer than it need be. We may seek the views of others. We may join a new religion. We may read self-help books galore. I did all of those things. None of them really helped, but for some glorious reason I never gave up hope. But eventually I gave in---that is, surrendered, let go. Only then was it that a power-not-myself---for self can never change self, as self is forever the problem and never the solution---led me to freedom. Sadly, many people never get to this second stage. They die---discontented.

Discontent alone is not enough. Insight alone never changes us. We must want change---I mean, really want it above all other things---and we must be prepared to go to any length to get it. As Williams James used to say, we will always do whatever is our strongest desire. Search begins with desire. The stronger the desire for escape, the more likely the search will not be in vain.

The third stage is escape. We exit the prison. We enter into a new world. Arundale called it a ‘garden.’ Lovely imagery. Then, we make a great discovery.

Discovery is the fourth stage. We take possession of our new world and we discover. We learn. We understand. Gone are the old beliefs that only helped to keep us in bondage. Once, we believed. Now, we know and understand. There is a whole world of difference!

The fifth stage of true growth is freedom. Arundale wrote that we ned to be very careful here. Sometimes, if we are not ever-vigilant, we will find that we have entered a larger prison. True spiritual growth, he wrote, is often a case of freedom succeeding freedom as we draw nearer to Eternity---‘at least to an Eternity,’ wrote Arundale.

Discontent … search … escape … discovery … freedom. That’s it! In many ways these five words are all you need to know to be able to live a long, happy, and satisfying life. Arundale wrote that these five steps encapsulate a certain spiritual or metaphysical law---the ‘Law of Universal Growth,’ he called it. He also wrote that this law of growth is ‘God’s gift of Time.’ Perhaps, but for many people time is running out. We must act … now!

‘Behold, now is the accepted time; behold, now is the day of salvation (2 Cor 6:2), says the New Testament. Yes, right now! Forget the evangelicals. Salvation is all about wholeness and health of mind, body and spirit … and freedom from bondage and limitation of all kinds---in this life. Salvation is all about ... waking up! It's about self-release. It's about freedom from bondage.

Yes, there is a power-not-oneself that can make all things new. That power, as Norman Vincent Peale has written, is 'a spiritual giant within you, which is always struggling to burst its way out of the prison you have made for it.’ The power can restore you to health and vitality, release you from all bondage, and make your life worth living. The power is your 'real self'---that is, the life in you manifesting itself as you ... your very ground of being ... the source and essence of your life, health, strength, and vitality.

May you come to know this power today ... indeed, right now!

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IMPORTANT NOTICE: See the Terms of Use and Disclaimer. The information provided on this blogspot is not a substitute for professional medical advice, diagnosis or treatment. Never delay or disregard seeking professional medical advice from your medical practitioner or other qualified health provider because of something you have read on this blogspot. For immediate advice or support call Lifeline on 13 1 1 14 or Kids Helpline on 1800 55 1800. For information, advice and referral on mental illness contact the SANE Helpline on 1800 18 SANE (7263) go online via sane.org  

THE USE OF MINDFULNESS FOR SUBSTANCE USE DISORDERS

Most, if not all, kinds of meditation can be relaxing, but relaxation, in itself, is not a solution for alcohol dependency and the like. Most kinds of meditation are designed to take you away from the present moment. This is nothing more than temporary escapism, distraction and diversion, affording, at best, only temporary relief from the signs and symptoms of substance abuse and misuse.

Mindfulness takes meditation, in its most simple and natural form, and applies it to one’s whole life. The regular practice of Mindfulness ... the practice of purporsefully paying attention in the present ... is the most effective kind of meditation for dealing with the signs and symptoms of substance abuse and misuse.

Here are a couple of journal articles on mindfulness, meditation and the treatment of substance abuse:

* Breslin, F C, Zack, M, and McMain, S, "An Information-Processing Analysis of Mindfulness: Implications for Relapse Prevention in the Treatment of Substance Abuse", Clin Psychol Sci Prac 2002, 9:275-299.

* Bowen, S, Witkiewitz, K, Dillworth, T M et al, "Mindfulness Meditation and Substance Use in an Incarcerated Population", Psychology of Addictive Behaviors 2006, Vol. 20, No. 3, 343-347.

Substance use disorders refer to conditions arising from the abuse of, and dependency upon, alcohol and other psychoactive drugs.

Regardless of the causes of addiction - and we now know there is a very high genetic component to addiction disease - practising alcoholics and other addicts are not fully grounded in the present moment and are largely motivated by a desire to escape from self-awareness. Anger is the way they generally deal with issues pertaining to the present and the here and now (ordinarily due to a well-documented low tolerance for frustration and everyday stress, and an inability to delay gratification, manage desires and control impulses).

In addition, alcoholics and other addicts tend to want to escape the past (and an unwanted self), and are also generally fearful and anxious concerning the future. Insofar as the past is concerned, alcoholics and other addicts have real problems with resentments (“the ‘number one’ offender”), often obsessing and ruminating about some person, place, thing or situation from the past to which they are still psychologically “attached” in an unhealthy and upsetting way.

Resentment is the way alcoholics and other addicts generally react to their past ... reliving, and re-feeling, past experiences. Insofar as the future is concerned, fear is what they feel.

Sooner or later, all of those kinds of unhealthy mindsets will result in practising alcoholics and other addicts seeking to escape by means of alcohol or their other drug of choice.

The reason why Twelve Step fellowships and programs such as Alcoholics Anonymous (AA) and Narcotics Anonymous (NA) are the best method of treating addiction is that they recognize that the disease of addiction cannot be cured but can only be arrested on a daily basis ... one day at a time. As already mentioned, addiction disease is almost invariably the result of efforts - which are ordinarily unsuccessful - to escape living in the present moment ... in the here and now. Practising alcoholics and other addicts are never contented or satisfied with the way things are in the moment. They are constantly trying to improve their emotional state ... even when happy.



Mindfulness is simply the presence - note that word, presence - of the choiceless awareness of, and the paying of bare attention to, the action of what is present in the moment, and to whatever arises in the present moment ... from moment to moment ... both inside and outside of us. This is of great assistance to the recovering alcoholic or addict ... when they learn to remember to be, and stay, in the present moment, and to remember, purposefully and receptively, and non-judgmentally, what is present ... detaching themselves from people, places, things and situations which would otherwise jeopardize their chances of recovery.

Alcoholics and other addicts, even in recovery, are often beset by troubling thoughts, especially negative ones such as feelings of resentment. Now, unlike most kinds of meditation, Mindfulness Meditation is not about stopping the mind or stopping thoughts. Mindfulness and Mindfulness Meditation is about allowing thoughts to be present but not letting them run you. The thoughts and feelings about yourselves or others are not you. You have a choice ... you can choose to identify with your thoughts and feelings (especially the negative and self-destructive ones) or you can simply observe them. You can also choose to change your environment, ring a friend, support person or sponsor in AA or NA, or attend a meeting of the latter. You have choices.

Mindfulness Meditation is not an alternative or a substitute for regular attendance at your Twelve Step program. If you are not presently a member of such a fellowship, join now. Your chances of permanent recovery from what is otherwise a terminal illness are greatly enhanced when you experience the energy of association with likeminded people, as well as the power of example, and when you put into practice The Twelve Steps in your daily life.

Mindfulness works wonderfully in conjunction with, and is otherwise totally aligned to, The Twelve Steps. Both recognise the notion of "self" to be illusory, and therefore one must drato quote Krishnamurti again: “In the acknowledgement of what is there is the cessation of all conflict.”

This post sets out a simple form of mindfulness sitting meditation.



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 IMPORTANT NOTICE: See the Terms of Use and Disclaimer. The information provided on this blogspot is not a substitute for professional medical advice, diagnosis or treatment. Never delay or disregard seeking professional medical advice from your medical practitioner or other qualified health provider because of something you have read on this blogspot. For immediate advice or support call Lifeline on 13 1 1 14 or Kids Helpline on 1800 55 1800. For information, advice and referral on mental illness contact the SANE Helpline on 1800 18 SANE (7263) go online via sane.org