Free Hugs at UniMelb

Yesterday, a group of students studying a Positive Psychology breadth subject, Motivation, Wellbeing and Performance at the University of Melbourne, took on the role of "huggers" for an hour, offering free hugs to anyone and everyone. Incidentally, I wasn't taking this subject, but had found out about the event through Facebook and decided to join in, since I love hugs, and it seemed like a perfect opportunity to spread some goodwill and to do something spontaneous.

The Huggers.
Source: The University of Melbourne Facebook Page.

Why Free Hugs?

The lecturer for the subject briefed us before we embarked on our hugging mission, reminding us of the rationale for this project. Hugs promote the release of oxytocin from the pituitary gland, which enhances empathy and the ability to trust others, as well as reducing the stress hormone cortisol. 

Personally, I saw it as a fantastic opportunity to promote connectedness amongst people. Too often, we are exclusive, reclusive and selective of who we trust and connect with. To me, free hugs is a way of breaking down that barrier of the Other and just recognising that we are all human and can bring happiness to others in a simple, yet meaningful way. It's a way of expressing affection in a non-selective way.

What did we do?

There were about 26 of us wearing FREE HUGS t-shirts or holding FREE HUGS signs. We swarmed around a popular path on campus and moved to an even busier location later, promoting "our product" by asking passersby if they would like a free hug and yelling out the benefits of hugs. Examples of what I said included:

• "Free hugs for all!!"
• "Hugs for happiness!!"
• "Free hugs!! Woooo!!"
• "Would you like a free hug?"
• "Hugs are good for you!"
• "Hugs reduce stress!"

How did people react?

People more-or-less reacted as I had expected. While there were a few people who enthusiastically accepted a free hug, it remained the case that the vast majority of people did not want to be hugged by complete strangers. Thus, the responses to "Would you like a free hug?" seemed to fall into these categories:

1. The Enthusiastic Hugger: "Absolutely! I love hugs!"
2. The Casual Hugger: "Yeah, sure, why not?"
3. The Awkward Hugger: "Uh...ok."
4. The Amused Passerby: (no response, walks away smiling)
5. The Anxious Passerby: (gives strange look, walks away as quickly as possible)
6. The Non-Hugger: "No thanks, I'm not into hugging."

There were far more rejections than hugs given, for sure! I'll let you make your own inferences about what that reflects or implies about our society and culture. Nonetheless, I know we brought a smile to many, whether from the happiness of a hug, or from the amusement of the spectacle.

What was it like being a hugger?

I have to say, this project actually required a lot of courage. It would be an understatement to say that it was a high-exposure task. It was super-awkward to begin with, and that awkwardness was always in the background. The most important thing though, was for huggers to be able to laugh off rejections and to remain focused on the goal of spreading joy, happiness and connectedness.

This focus made the whole process an exhilarating and mindful experience. I maintained a non-judgemental attitude towards all potential huggees, and was present and acutely aware of what was going on in each moment. By the end of the session, I felt a strong feeling of goodwill and love towards others, and was in a much lighter and more positive state of mind.

Conclusion

Human beings have a need to connect with others. Free hugs are a simple, free and genuine way to promote this goal, in a way that is fulfilling for both the hugger and the huggee. Despite the majority of people tending to reject free hugs, it remains a noble goal, bringing benefits to those who are willing to overcome the barrier of strangers and sociocultural norms, to connect with, share affection for and appreciate a fellow human being. Hopefully in the future, with more free hugs campaigns throughout in the world, there will be an increased acceptance of the value of free hugs in promoting connectedness and love.

I'm interested in your thoughts...

• Would you accept a free hug?
• Are hugs something that should only be given to friends and family?
• Would you ever consider offering free hugs?
• What would be your biggest fear in offering free hugs?

And...here's the video!

The Nature of Reality vs The Reality of Real Life

A huge part of Vipassana meditation is the exploration of the nature of Reality, namely the realisation of the impermanency of everything, that will help alleviate personal suffering. Something I've been wondering about though, is whether this works so well with the reality of Real Life. Let me explain...

The past couple of weeks have been tough. The holidays are officially over and university has welcomed me back with a bit of a slap in the face with reading, assignments, a battle with bureaucracy (which I won!) and a new job as a note-taker for disabled students. 

So where does meditation and mindfulness fit into this picture? Well, I made a resolution that I'd try and meditate for 1 hour in the morning and 20 minutes in the evening every day. I thought that was fairly achievable, and so I managed to do that for about a week and a half. However, now that I think I've given Vipassana a fair trial of over a month, where I had consistently meditated for at least an hour a day after the course, I've realised that there is a certain balance that needs to be achieved...a balance between the mindful being mode that cultivates a balanced, attentive and compassionate mind, and the doing of study, work and a social life. 

Both require time and energy, and I think I was investing too much time and effort into the being mode, and that this was actually taking time out of my sleep which I required for energy to do everything else I have to, and want to do (each week: 8 hours of choir, a full study load, 8 hours of work, attending talks on campus, spending time with friends, exercise). I was still sleeping for about 6.5-7 hours a night, but as someone who's used to a full 8 hours a night and has higher sleep needs, being young, I was feeling pretty sleep deprived.

I think proponents of Vipassana, as taught by S. N. Goenka, would say that 2 hours a day is the minimum, and that it's a reasonable amount of time, because you can take an hour out of your sleep and you can take an hour out of other things you might be wasting your time with during the day, or that is gained from improvements in productivity due to improved attention from meditating heaps. 

From my experience these past couple of weeks, though, this hasn't been the case. I think you need to be a super-experienced meditator (which obviously takes hours and hours of practice over years and years) to be able to reach that stage where you have complete clarity and can get by with less sleep. This requires a long, long investment phase with a lot of sacrifices, which I'm not sure I can give at this stage of my life, during semester anyway.

Thus, I would argue that although meditation is important to me and that I have reaped benefits from it and have seen changes in myself, I think that beyond a certain point, the benefits get outweighed by the increased stress that arises from the sacrifices in time, sleep and therefore energy and productivity. I'm not sure where that threshold is, but I think that even 1 hour and 20 minutes a day was too much. Moreover, I wasn't bringing that awareness into my day-to-day life. If the goal is a sense of wellbeing, awareness, emotional stability and compassion, then I think it's time to change to a routine that supports that goal in the context of university life, now that I can see that the amount of meditation I was doing was unsustainable, and actually not working for me.

The logical next step, then, is to perform a personal experiment to test this threshold. The research question would be: What is the minimum amount of meditation each day that will allow me to maintain a balanced mind? From my experiences with MBSR-style mindfulness last year, I hypothesise that 30 minutes in the morning of the sitting MBSR meditations (breath, body, sounds & thoughts), guided or unguided, 10 minutes at night of breath, and more importantly, day-to-day mindfulness, will be enough. It sure was, even during exams last year. One advantage of the amount of meditation I have been doing over the past month or so, is that 40 minutes a day will seem EASY in comparison. I will also do Vipassana for 1 hour each day on the weekend, because I have experienced benefits from this technique, and would like to keep it up.

Tomorrow is a new week, and so the experiment begins.

Diary of a Vipassana Meditator: February 2013

Those who have read about my experience at "Meditation Boot Camp" may be interested in the longevity of the after-effects, and whether I've actually been able to keep up the practice. So once a month, I will post my "Meditation Diary" for the month, including how often and for how long I meditated and notes on my meditation and its effects in daily life. Hopefully this will keep me accountable and is a way to objectively chart my journey...

Date	Morning	Evening	Notes
Wednesday 6th - Sunday 17th	10-Day Course	Missed a siting on the evening of the 17th (on return to civilisation)	102.75 hours over 10 days. (10.75 each day for 9 days + 5 hours on Day 10 + about 1 hour on the last morning.)
Monday 18th	About 1 hour on the plane + metta	1 hour in the afternoon incl. metta	Felt pretty focused and refreshed afterwards.
Tuesday 19th	1 hour + metta	1 hour incl. metta in afternoon	M: Sensations weren't as strong today, but equanimity was fine. Was slightly fidgety & changed posture in the last 10 minutes, but remained equanimous through loud construction noises. Felt happy afterwards. A: Was interrupted twice by a room inspection & phone call.
Wednesday 20th	1 hour + metta	55 mins incl. metta in afternoon	M: Again, not particularly strong sensations, and a somewhat agitated/busy mind. However, paradoxically it seems, was pretty equanimous. Did a bit of anapana, and think I need to up the attention a bit.
Thursday 21st	1 hour + metta	1 hour last thing at night, no metta	M: Mind was quite agitated, worrying about job interview that arvo. E: Was really, really tired, too tired even for metta.
Friday 22nd	1 hour late morning (11.15am) + metta	Nope.	M: went really well. felt really happy afterwards. thoughts seemed to be a bit slower. BUT: Waltzing Matilda (we've been rehearsing an arrangement of this in choir) stuck in my head.
Saturday 23rd	1 hour + metta	50 minutes not really meditating…lying in bed, half-noticing sensations
Sunday 24th	1 hour incl. metta	55 minutes…too tired for metta.	Wondering if this is really making a difference in my life. Still tend to react to certain thoughts with immediate anxiety - physiological & psychological. Wondering if I should throw in some CBT techniques.
Monday 25th	1 hour + metta	1 hour + metta	E: Sat adhitthana. Was fairly deep in meditation, but distracted by pain in the end. I know when my meditation is coming to a close when it starts getting really uncomfortable! Decided to stop just letting thoughts run in the background, but to bring awareness of the fact that I'm thinking & then feature sensations centre-stage again. It seemed to increase my attention/awareness.
Tuesday 26th	1 hour + metta	1 hour + metta	M: Sat adhitthana, and was really, really equanimous. Continuing to build my awareness by constantly renewing attention on sensations - thoughts much more in the background. Feelings of metta were really strong. E: Was feeling strong resistance to meditating. Had doubts arise (and disappear, of course) about the point of meditating…why am I doing this again?
Wednesday 27th	About 40 minutes, no metta	About 45 minutes + metta	M: Really distracted. Still really tired. Lots of thoughts about my career trajectory after a conversation with an academic… E: A lot more equanimous. Felt more energised afterwards. Noticed that this equanimity was relatively unshaken even through potentially frustrating parts of choir rehearsal…I was actually in a pretty meditative state, and remembered to remind myself, yathā bhūta…as it is (I am at rehearsal and we are note-bashing), not how I want it to be (in bed)...It looks like this may be making a real difference in my life?
Thursday 28th	About 50 minutes + metta	1 hour + metta	E: Pretty good attention & equanimity, despite being really tired before starting. This tiredness surprisingly didn't affect my meditation.

Summary

Sittings missed: 2

Total number of hours meditated in February: approx. 123 hours

Total number of hours meditated in my life: approx. 148 hours

It was definitely easier to focus at the meditation retreat. That peace, silence and lack of external stimuli and distractions and, well, life, is  something not to be taken for granted. Meditation often felt out of context in the "real world".

Also, I often felt like I wasn't making much "progress". There have been plenty of doubts and anxieties too, both about the technique and about my life in general. However, I think it's important to keep in mind how much of a beginner I still am, and to look at it from a wide-angle perspective - it probably will take months to see huge changes. For now, however, I do think my equanimity, both in meditation and in day-to-day life, has improved a LOT. If that's the yardstick of progress, then I think I am making some progress. For example, even though I have had some tiredness these past couple of weeks, that hasn't been coupled with the normal annoyance at being tired, and I haven't gotten annoyed and frustrated at certain situations that I would have in the past.

Attention has been another aspect that I would like to work on. I think it's about being mindful of when my thoughts are creeping from the backdrop and threatening to take over centre-stage where my sensations should be, and firmly refocusing my attention. 

Finally, I think in terms of my evening sittings, I'll do those soon after dinner, rather than right before bed. As nice an idea as it is to be able to have a balanced mind before sleep, in practice, when tired, it just feels like an obstacle to bed, like an unnecessary burden. So maybe it won't test my equanimity as much, but it seems to work out better…at least, it's much more positive, which is important for continued motivation - what we know from operant learning theory is that we are unlikely to keep doing activities that are highly unpleasant (although to some extent, there is a role for the development of grit in some circumstances). My thoughts on this issue may change. 

Overall, this month has been a huge exercise in self-discipline. I can't believe I've actually been able to meditate basically for 2 hours a day, nearly every day. I have, however, seen that it has carried opportunity costs - time. I haven't yet gotten to the stage where I'm meditating so effectively I can get by with less sleep. So now that uni has started, I've reduced my meditation goals to 1 hour a day - maybe 40 minutes in the morning, 20 in the evening, and if I do more, great, if not, that's ok too - baby steps.

Why I'm going to Meditation Boot Camp

Tomorrow, I will catch a shuttle bus from Central Auckland that will take me to the Dhamma Medini Meditation Centre in Kaukapakapa, about an hour north of Auckland. I have committed myself to a 10-day Vipassana Meditation Course; one of the hundreds run worldwide by Dhamma.org and initiated by S.N. Goenka, who teaches via audio & video recordings. What follows is a description of what's involved, what expectations I have, and of course, why I'm doing this!

The Theory

Meditation can be generally defined as paying attention in a particular way. Thus, although the word "meditation" often brings to mind a bunch of Buddhists chanting "ommmm" in lotus position, there is actually nothing particularly religious or mystical about simply paying attention. Furthermore, while a lot of the theory for this particular course is derived from Buddhist philosophy, it does not involve religious rites or rituals, or a belief in God, an afterlife, karma, or reincarnation. It aims to be a secular practice that does not conflict with any belief systems. It is simply about paying attention to what's here, right here, right now.

There are many different types of meditation, from mindfulness meditation, to transcendental meditation, to concentrative meditation, to "choiceless awareness", walking meditation, to visualisations. Vipassana is a form of "insight" meditation which aims to provide insight into the nature of reality, to see things as they are.The theory, from Buddhist philosophy, is that suffering comes from wanting things to be other than what they are, through cravings/desire, aversion/hatred, and confusion/delusion. Vipassana aims to alleviate suffering by training people to focus on what's right here, right now, and to accept their present-moment experiences with equanimity (non-reactiveness), rather than to try and change what's actually already here. This technique focuses on observing sensations on the body, and aims to teach us an awareness of the mind-body connection; that is. That is, for us to experience for ourselves the reactions in our bodies when certain thoughts come to mind, such as those about pain, which often amplify "actual" pain. It is universal in the sense that all humans seek peace and harmony, but all humans face the same obstacles to happiness, which are largely self-created products of the mind. However, although at first it seems a pessimistic philosophy, in that it is blunt about suffering, it is actually quite optimistic as it believes that through meditation training, we can reduce these barriers to a more awakened existence, and to more love and compassion in our hearts. As we are all interconnected, spill-over effects include a more peaceful, conscious world. After all, as Goenka states, world peace is not possible without peaceful individuals. And just imagine what the world could be like if we were more conscious about the effects of our actions on others, as well as on the earth itself.

More information here and here.

What's involved

This is the daily schedule.

4:00 am (!!!)		Morning wake-up bell
4:30-6:30 am		Meditate in the hall or in your room
6:30-8:00 am		Breakfast break
8:00-9:00 am		Group meditation in the hall
9:00-11:00 am		Meditate in the hall or in your room according to the teacher's instructions
11:00-12:00 noon		Lunch break
12noon-1:00 pm		Rest and interviews with the teacher
1:00-2:30 pm		Meditate in the hall or in your room
2:30-3:30 pm		Group meditation in the hall
3:30-5:00 pm		Meditate in the hall or in your own room according to the teacher's instructions
5:00-6:00 pm		Tea break (literally tea & fruit)
6:00-7:00 pm		Group meditation in the hall
7:00-8:15 pm		Teacher's Discourse in the hall
8:15-9:00 pm		Group meditation in the hall
9:00-9:30 pm		Question time in the hall
9:30 pm		Retire to your own room--Lights out

There will be lots and lots of meditation - 10 hours and 45 minutes each day, to be precise! In 10 days, I will have more than tripled the hours of meditation practice I have so far completed in my life.

There will be plenty of silence, a noble silence: "silence of body, speech, and mind…" We are allowed to ask the assistant teacher questions during set times, but are encouraged to keep these contacts to a minimum: "Students should cultivate the feeling that they are working in isolation."

There will be two vegetarian meals and tea & fruit in the evening.

I will agree to abstain from: 1. killing any being, 2. stealing, 3. sexual activity, 4. telling lies, 5. all intoxicants.

Men and women are separated, no physical contact is allowed between anyone, whether of the same or opposite gender, and all are required to dress modestly.

There will be no music, singing, technology, reading, writing, or exercise, apart from walking. It will just be me, my mind and my body.

More on the Code of Discipline here.

Why?

The short answer: Personal Growth. 

This is one of my top values - to work on myself to be the best person I can be, so that I am in a better position to help others, contribute to society and to live an authentic, fulfilling and conscious life.

The long answer: Just how will this help me to grow?

1. To extend my understanding and practice of mindfulness meditation

Towards the end of last year, I attended a 6-week introductory Mindfulness course at the Unimelb Psychology Clinic, facilitated by two prospective psychologists. A brief working definition of mindfulness is "the awareness that emerges through paying attention on purpose, in the present moment, and nonjudgmentally to the unfolding of experience moment by moment." (Kabat-Zinn, 2003, 145). It is derived from the Vipassana tradition.

The course was such a positive, rewarding and empowering experience. At the end of the course, I felt like it wasn’t the end of anything really, but merely the start of a fundamentally new way of seeing the world, a change in mindset, a new way of being. I feel a deep sense of peace and wellbeing. More aware, more alive…more wise. More able to cope. There’s something quite beautiful about being able to wake up in the morning, and just spend 10 minutes simply breathing, or feeling the weight of the body and its presence in space, or listening or noting thoughts. Noticing what’s there, without trying to change it in any way, or evaluating it; instead, embracing what is actually already here. Being able to accept the present and notice everything that’s going on, because there’s so much to experience in each moment, that is often missed when busy thinking, or worrying, or planning, stuck inside my head. It’s very grounding and lovely to be able to remind myself that I'm a human being, not a human doing or a human efficiency machine.

Although I don’t feel like I’ve necessary improved at having a stiller mind during formal practice, I have improved my ability to stick at it, to notice when thoughts arise and to redirect my attention to whatever I choose to focus on. I also no longer feel bored, or feel a need for constant stimulation, because I now am more aware of all the things I can choose to experience in the present moment. 

Now that I’ve been practicing mindfulness relatively regularly for over four months, I’ve really begun to notice a difference in the way I approach life. With more equanimity, calmness, acceptance and attention. With a contentment with peace and simplicity. I really believe that I’m getting more out of life; that I'm living. The mindfulness course was definitely one of the most rewarding experiences of 2012, and I'm now so interested in mindfulness and the contributions of Eastern philosophy to Western psychology that it may be one of my research interests in the future.

I am definitely still a beginner, however, and believe that this Vipassana course will be a good way to get some intensive meditation practice in, to further improve my understanding of mindfulness and to bring back some of that acute wakefulness I experienced at the end of my last mindfulness course.

2. Empirically supported benefits

Research has shown that meditation is linked with a range of benefits for both clinical and community populations. Here are just two studies:

Chambers, Lo, & Allen (2008) studied participants who were undertaking one of these 10-day Vipassana courses, and found that compared to the wait-list non-meditators, the meditators demonstrated marked improvements in self-reported depressive symptomatology, mindfulness and sustained attention. They concluded that 10 days of intensive meditation training had benefits for a wide range of emotional and cognitive skills in a healthy group.

Davidson and colleagues (2003) reported significant increases in left-sided anterior activation, associated with positive affect, in meditators compared with non-meditators. Meditators also had significantly higher antibody titers in response to the flu vaccine, and the magnitude of increase in left-sided activation predicted the magnitude of antibody titer rise to the vaccine. Thus, meditation was linked with changes in "positive" brain activation and improved immune function.

3. Personality improvements

As a slightly over-enthusiastic, sometimes excitable and intense person, I have always admired the people in my life who have been calm, grounding and wise. This is an attitude I hope to develop. I would like to be better able to approach all situations in life with equanimity, balance, perspective and a calm attitude. I hope that I will become more compassionate, empathetic, wise and gentle with time.

4. Professional Development

With the increasing interest in mindfulness as an empirically-supported therapeutic tool for a range of psychological and physical issues (for empirical reviews, see Baer, 2003 and Allen et al., 2006), I believe that this course will help me to be a better psychologist in the future.

After all, Kabat-Zinn (2003, 149) argues that mindfulness "cannot be taught to others in an authentic way without the instructor’s practicing it in his or her own life." This authenticity entails that teachers embody a mindful way of being, ultimately teaching out of a personal passion for and belief in the practice. It would seem unrealistic to ask your client to sit down and meditate for 45 minutes a day, if this is something that you yourself cannot achieve. Mindfulness teachers or therapists must "walk the talk". Thus, to become an MBSR-accredited teacher at The Center for Mindfulness, it is a requirement that you have first experienced at least one, and preferably two 10-day Vipassana retreats (Kabat-Zinn, 2003).

Furthermore, Dimidjian and Linehan (2003) discuss the idea of being a mindful therapist. That is, to embody the nonjudgment, awareness, nonattachment to outcome and compassion that form the basis of a mindful attitude. This would surely increase empathy and receptiveness to nuances in the clients' speech and body language. This embodiment may also mean that the therapist teaches through actions, body language and responses, just as much as they do through words.

Finally, as a sage, Sayagyi U Ba Khin put it, "A balanced mind is necessary to balance the unbalanced minds of others." I couldn't agree more - you can't give others what you don't have yourself.

5. Curiosity

I am really curious about a number of things. How will I cope? What's it like to be "alone" for 10 days? Will I go crazy? What's the nature of my mind, and of reality? 

I want to know if I can do this!

Expectations

From a mindful perspective, expectations are an attachment to outcome, a mindset which often hinder progress and the achievement of that outcome (Kabat-Zinn, 2003). Acceptance-based therapies are based on the insight that sometimes letting go is the only way to make progress. Kabat Zinn (2003) recognises this as a difficult paradox. Perhaps a partial resolution is that I can have goals and aims for going to this course, but I also need to be able to let them go whilst undergoing the meditation practice.

I expect to be challenged. It is called a course, not a retreat, for the reason that you're not going to relax and rejuvenate - you're going to work. Hence why I've nicknamed it in my head as "Meditation Boot Camp" or "The Meditation Challenge". Perhaps it's a little too achievement-focused to think of it in these terms though?

I expect to be bored. I mean, sitting there in monastic silence for close to 11 hours a day, simply being and observing the breath and sensations, is unlikely to be described as "fun" or "interesting". Yet, I also expect to improve my capacity to be ok with boredom - to remain equanimous in the face of frustration.

I expect to be in a lot of pain. Yoga practice has helped my flexibility, but from I've heard,  sitting cross-legged for close to 11 hours each day is going to be painful. Seeing as my legs currently go to sleep after about 25 mins of meditation, having numb legs for about 5 hours each day will be…interesting. It's not so much the numbness that's painful though, but the moments when sensation returns to the legs and cause my muscles to contract/seize up. Yet, I will also learn how to observe these sensations of "pain" as simply more sensations, without amplifying them with thoughts like "this is so painful! etc". Again, with equanimity.

I expect to have lots of music and singing practice stuck in my head!!! I get serious song-in-the-head syndrome, and having a few songs that I'm currently working on, stuck in my head for hours and hours on loop, and not being able to actually sing, is going to be incredibly frustrating. But perhaps, once I hone my attention and calm my mind, I'll be able to finally press the stop button?

In the end, I expect to come out somewhat different at the end, and hopefully in a positive way. I hope I'll gain some insights into reality, my mind and the mind-body connection. I hope I'll be calmer, more equanimous, compassionate, mindful and focused. A better person.

I'm interested in your thoughts.

Does this course interest you? Could you imagine yourself doing one of these?

References

Allen, N. B., Chambers, R., Knight, W., Blashki, G., Ciechomski, L., Hassed, C., et al. (2006). Mindfulness-based psychotherapies: a review of conceptual foundations, empirical evidence and practical considerations. Australian and New Zealand Journal of Psychiatry, 40(4), 285-94.

Baer, R. A. (2003). Mindfulness Training as a Clinical Intervention: A Conceptual and Empirical Review. Clinical Psychology: Science and Practice, 10(2), 125-143.

Chambers, R., Lo., C., & Allen, N. B. (2008). The impact of intensive mindfulness training on executive cognition, cognitive style, and affect. Cognitive Therapy and Research, 32, 303-322.

Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S., et al. (2003). Alterations in Brain and Immune Function Produced by Mindfulness Meditation. Psychosomatic Medicine, 65, 564-570.

Dimidjian, S., & Linehan, M. (2003). Defining an Agenda for Future Research on the Clinical Application of Mindfulness Practice. Clinical Psychology: Science and Practice, 10(2), 166-171.

Kabat-Zinn, J. (2003). Mindfulness-based interventions in context - Past, present and future. Clinical Psychology: Science and Practice, 10(2), 144-156.