| For anyone who is a long-time habitual smoker, | | | | So what is mindfulness? Most basically, it consists |
| the challenge to stop smoking cigarettes is usually | | | | in simply paying careful, moment-to-moment |
| overwhelmingly difficult. As is well known, even | | | | attention to all internal and external experience |
| for smokers who are successful in quitting, | | | | while simultaneously accepting it and allowing it to |
| relapse rates are very high. In order to be | | | | be just as it is, without judging or trying to |
| successful, therefore, it's essential to utilize the | | | | change it in any way whatever. It is, in other |
| most powerful long-range strategy that's available. | | | | words, a means of living fully, consciously, and |
| There's a strong argument to be made for | | | | non-reactively in the present moment, instead of |
| including mindfulness meditation as one part of | | | | reacting negatively, or getting attached, to current |
| such a strategy. It can be very helpful in two | | | | experience and/or getting lost in thoughts about |
| distinct ways. | | | | the past or the future. |
| On the one hand, it can provide an effective | | | | This tendency to get "lost in thought" is strongly |
| means of coping with the intense symptoms of | | | | habitual for most people. At the very least, it |
| nicotine withdrawal and craving that inevitably | | | | tends to deprive us of "capturing our |
| arise with smoking cessation. There is now | | | | moments"--i.e., of living fully in the present. Even |
| abundant evidence that this particular application, | | | | worse, however, since much of our thinking is |
| which is commonly called mindfulness-based stress | | | | negative, it's a major root cause of what we |
| reduction, provides a highly effective way to cope | | | | commonly call "stress." |
| with all forms of physical pain, discomfort, or | | | | Some initial research studies have utilized |
| distress. | | | | mindfulness meditation in helping people stop |
| Secondly there's growing evidence that | | | | smoking cigarettes. In one of these studies, 56% |
| mindfulness, when applied consistently over time, | | | | of the subjects showed biologically-confirmed |
| can help weaken the subtle but powerful mental | | | | smoking abstinence six weeks after quitting. It |
| habits that underlie all compulsive forms of | | | | was also found that "compliance with meditation |
| behavior and which make them so strongly | | | | was positively associated with smoking abstinence |
| resistant to change. There is now also solid | | | | and decreases in stress and affective distress." |
| neuroscience evidence that the consistent practice | | | | Complete information about this strategy, along |
| of mindfulness can actually alter the structure of | | | | with two free mp3's providing guidance in |
| the brain in measurable and seemingly positive | | | | mindfulness meditation, is available at the website |
| ways, giving rise to increased equanimity and | | | | below. |
| positive affect. | | | | |