CBT, I think, tends to make use of and incorporate mindfulness more than does REBT. Personally, I think of and use mindfulness as an important tool in the REBT-CBT toolbox. Although different “schools,” I think both REBT-CBT and mindfulness lead to the same place; acceptance.
When you are done disputing [A must not be A],
what you are left with is, [A is A],
and that’s acceptance baby!
Or maybe better, Acceptance with a capital “A.”
As I often point out, “mindfulness is the soft underbelly of REBT.”
You can practice mindfulness with or without or along with formal meditation, and there are a number of ways you can practice formal meditation. Of course, there is the familiar “sitting” and meditating for 15 or 30 minutes or longer that everyone has at least an image of in their minds. However, along with that, one that I like very much and use daily; simply stopping and meditating for one minute several times a day, either randomly or on-the-hour, or at other scheduled times. Personally, I shoot for hourly, if I can manage it. I set a timer, and when it rings–assuming I am disciplined enough at the moment–I STOP what I am doing, and attend to my breathing and bodily sensations for one moment. Then, back to the salt mine!
This is obviously a very simple technique but some people will find this easier than longer forms, and others will find it more difficult to pull themselves away from whatever they are doing even for a minute. However, it can be extremely helpful on it’s own or as an enhancement to longer forms and other kinds of formal mediation.
I highly recommend this fantastic little book One Moment Meditation: Stillness for People on the Go”by Marty Boronson which expands this idea and provides detailed instructions on how you can get started and begin practicing immediately. It will only take a moment of your time, I promise. You can also download the free app which goes along with the book.
Incorporate this simple practice in your life and, over time, it will pay off bigly in many ways, and serves as a very nice “yin” component to the traditional “yang” of REBT.
Stillness for People on the Go
by Martin Boronson
Rex gives 4 out of 5 hearts
Think of all the moments you “lose” stuck in traffic, standing in line, waiting for a download. And think of all the moments you “waste” working when you’re not focused, or fiddling with your phone. What if each of these moments offered you an extraordinary opportunity? In One-Moment Meditation, Martin Boroson distils the philosophy of time into a simple form of meditation that you can do anywhere, anytime. It begins with an exercise that takes just one minute per day. With practice, this takes less and less time, until it takes no time at all. Then each and every moment gives you a chance to reduce stress, refresh your mind, and open yourself to new possibilities. Playful, profound, and above all, practical, One-Moment Meditation teaches you that inner peace is not a distant goal reserved for saints and sages, and it doesn’t take a lot of time: it only takes a moment. Buy on Amazon.com
Two other books I have used and personally recommend, both excellent for beginners, both come with a CD or MP3 of recorded guided meditations. With the second book, don’t be off-put by the “…for Dummies” title. This is a serious book by a great teacher. When I took an eight week mindfulness lab several years ago, we used Mindfulness for Dummies and the text and I found it very helpful.
I always like to add a note about these For Dummies … titles. Some people find the titles off putting and erroneously assume that the content is juvenile. Nothing could be farther from the truth. It is quite difficult and quite a prize for an author to be accepted by the For Dummies publishers. They insist on high-quality, adult-level content, and impose a discipline on the authors to conform to a standard format which makes the material accessible, easy to read and easy to navigate. Shamash is a serious and excellent mindfulness teacher and makes a great DIY introduction to mindfulness. I took an eight-week lab from one of his certified instructors, Zoe Robinson, and recommend his approach highly.
Emotionally healthy individuals are usually committed to some large life plan or goal—such as work, building a family, art, science, or sports. When they have steady personality growth they tend to be vitally absorbed in some large goal outside themselves, whether it be in the realm of people, things, or ideas. And they frequently have at least one major creative interest, as well as some outstanding human involvement, which is highly important to them and around which they structure a good portion of their livesAlbert Ellis founder REBT "The Daily Al" Jonathan von Breton, CCMHC… (next quote)
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