reframing

Reframing: Self-Control Can Be Developed and Here’s How

By Levi Riven   Self-control is hard. It takes effort to delay gratification—to override your immediate urges for the sake of your long-term goals. Self-control is also critical for success. No matter your objective—loosing weight, earning a college degree, or starting a business—self-control is necessary for securing the future that you envision for yourself. But […]

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Reflections on difficult times and how mindfulness can help

By Dr Joe Flanders The last 6 months have been difficult for my family and me. In fact, I can’t recall another period in my life in which I felt so overwhelmed, depleted, and discouraged. Thankfully, the worst of it has past. I’ve since had time to reflect on this period and, in particular, how […]

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Overcoming the negativity bias

By Dr Joe Flanders Thanks to recent developments in neuroscience, we now know that the brain has the property of neuroplasticity, meaning the structure and function of neural networks are constantly adapting to meet the demands of our day-to-day lives. One of the exciting implications of neuroplasticity is that it can be self-directed, meaning we […]

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Blog Swap – The Importance of Unplugging

Guest post from: Dr Andrea Martin Andrea Martin is a clinical psychologist in Westmount, Montreal, Quebec, at Connecte Montreal Psychology Group. The team at Connecte loves writing about ways to boost our mental health and bring psychology into our everyday lives. For more helpful tips, check out Connecte’s blogs, podcast, follow @connectepsychology on Instagram or @ConnecteMTL on Twitter, or like us […]

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Mindful Communication

By Dr Joe Flanders Research in psychology and neuroscience consistently demonstrates that being connected to others is one of the most important ingredients for health and well-being. The same can be said for being effective at work: being in tune with colleagues is essential for success. And yet, we constantly face obstacles to being fully […]

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The MindSpace Institute introduces you MBSR and MBCT Facilitation Certificates

MindSpace is thrilled to be working with the Centre for Mindfulness Studies (CMS) to bring you teacher certification programsfor Mindfulness-Based Cognitive Therapy (MBCT) and Mindfulness-Based Stress Reduction (MBSR). CMS is Canada’s leading provider of professional development in mindfulness-based therapies and we are pleased to be the exclusive teachers of their programming in Quebec. MindSpace is launching […]

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Mindful Habits

By Dr Joe Flanders Let’s face it: almost everything we do in life is tied to a habit. Life is simply too complex to think everything through. Could you imagine having to lay out explicit instructions on how to drive a car? Or cook a meal? Or walk? Or even breath? Thankfully, our brains automate […]

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How Psychological Flexibility is Cultivated Through Mindfulness

By Benjamin Schoendorff Contextual Psychology Institute I was first introduced to formal meditation practice in a Zen dojo in 1994. At the time, my life was chaotic and it would remain so for another 10 years. On several occasions over these ten years, I tried to build a regular meditation practice. Although I never managed more than […]

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Science of Mindfulness

  Probably the biggest reason why mindfulness has become a mainstream health intervention – not to mention a popular lifestyle trend – is the surge in scientific research in the topic the last 10 years. What follows is an overview of some of the most interesting and surprising findings in the field.   Neuroplasticity Psychological […]

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5 tips for fighting lack of motivation at work

  Many people lack motivation every day as they make their way to their workplace. This may be due to many factors which should be detected and analyzed in order to once again be enthusiastic about one’s job. Therefore we encourage you to read our 5 tips on how to fight a lack of motivation […]

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11 Tips for Mindful Parenting

As parents we are all running the same race: Get ready for work, drop the kids off at school, work hard all day in order to get back early for hockey or piano practice, make dinner, make sure the homework gets done and then crash on the couch once the kids are in bed. It can […]

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How To (Finally) Quiet Your Mind

The quest to find the mind’s “off switch” One of the first things a mindfulness teacher will tell you is that the point of mindfulness is not to empty your mind of thoughts. Your teacher will reassure you by telling you that if you have a healthy mind, it will generate thoughts, and that this […]

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Five Mindfulness Practices to Use in your Workday

  While many of us value the focus, peace-of-mind, and resilience that mindfulness cultivates, it can be challenging to fit practice into a busy work day. In this post, MindSpace’s corporate mindfulness program director Jill Graham proposes 5 impactful practices and the 5 key moments into which they can be integrated. The morning mindset. Before […]

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On Letting Go

  What is letting go? We use the phrase “let it go” all the time, encouraging our friend to stop emailing his ex-girlfriend six months after the break-up or our partner to stop bringing up that thing we did that time. Letting go isn’t easy–we’re all attached to our ideas of how things should be, […]

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You Matter to Your Partner… and That’s the Problem

When I tell couples the reason they are having relationship problems is because they matter so much to each other, I often receive quizzical looks. When couples are not getting along, the last thing they feel is important to one another. Instead they feel like enemies, roommates or even worse, like strangers. John and Linda […]

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4 Steps for Taking in the Good

4 Steps for Taking in the Good Recent insights from neuroscience have confirmed the theory of neuroplasticity, the notion that the brain is not fixed, but an organ of experience. The structure and function of neural networks are constantly adapting to meet the demands of our day-to-day lives. One of the exciting implications of neuroplasticity […]

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MindSpace founding partnerhsip with mindfulnessMTL

  MindSpace is pleased to announce its partnership with mindfulnessMTL (mMTL), a new non-profit organization formed to promote cohesion and coherence in the Montreal mindfulness community.   MindSpace founder and CEO Dr. Joe Flanders teamed up with Dr. Andreanne Elie (Psychiatrist and mindfulness teacher) and Muriel Jaouich (from True North Insight) to create mMTL. MindSpace’s […]

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Get some MindSpace in Montreal Breather Locations

Take a Breath of Fresh Air this Fall! MindSpace is thrilled to be collaborating with Breather this fall to offer free-of-charge Introduction to Mindfulness workshops, open to anyone interested in a first-hand taste of what mindfulness has to offer. Breather and MindSpace share a dedication to providing a space for calm, creativity and focus, making collaboration between […]

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On Generosity

If you ever look into the literature on happiness and well-being you can’t escape the evidence that comes up over and over again that the quickest way to feel well, to feel good, to feel happy is to invest in relationships; to be generous with others. So given the fact that we tend to be […]

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MindSpace is Hiring!

MindSpace Clinical Coordinator Job Description The Clinical Coordinator is responsible for reception, coordination and administration of the psychotherapy and mindfulness group programs, and general office management. The coordinator is the first point of contact for MindSpace clients and he/she is responsible for ensuring that every client feels welcomed, supported, and well informed. The coordinator position […]

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Cultivating Patience

Mindfulness practice is more than just a technique for bringing a wandering or inattentive mind back to the present. Practicing mindfulness is an art; it involves cultivating certain ways of being, or attitudes, that offer different ways of returning to the present moment. One of these attitudes is patience. When you observe your mind closely […]

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MindSpace turns 5: A letter from the founder to the MindSpace community

Dear Mindspace Community, On April 26th, 2011, I incorporated a company called 7828799 Canada Inc. The name was later changed to MindSpace Psychology Services and my new adventure had begun.   MindSpace turned 5 this year and this milestone has prompted some reflection. The most meaningful aspect of my experience over the years has been […]

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Boost Compassion with this Loving-Kindness Meditation

Lovingkindness is a Buddhist practice that involves wishing well to our selves and to others. It encompasses generosity, good will, friendliness, compassion, and benevolence, and is often cultivated through meditation. When I teach mindfulness- based stress reduction (MBSR), we do a lovingkindness meditation in the session devoted to relationships and relationship conflict. The rationale is […]

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Best practices for setting up a mindfulness program in your organization

Best Practices for Setting up a Mindfulness Program in your Organization Grow mindfulness from grassroots. Find an Internal Champion to be the resource for employees approach for questions and concerns about their mindfulness practice. Mindfulness tends to grow best organically, from the bottom up, with internal buzz. Get buy-in from the top. Start training with […]

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Why Mindfulness and Neuroleadership are essential tools for today’s corporate leaders

Interview with Robert Paris of the Myelin Leadership Institute   Robert Paris has been working as a management consultant for over 15 years with Fortune 500 companies all over the world. More recently, Robert has become president of Myelin Leadership International, whose goal is to grow leaders and businesses through the leveraging of neuroscience principles. […]

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Beginner’s Mind: First­Hand Experience

Beginner’s Mind: First­Hand Experience Dr. Sarah Roberts, MindSpace The opposite of mindfulness is mindlessness. Whereas mindfulness involves paying purposeful attention and meeting experience with openness and curiosity, mindlessness means functioning on automatic pilot—following routines without paying attention, without appreciating, and without awareness of what’s happening inside and around us. It’s easy to be mindless and […]

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10 simple techniques for a mindful workday

While many of us value the focus, peace of mind, and resilience that mindfulness brings in daily life, it can be challenging to keep up the practice at the office. In this post, MindSpace’s corporate mindfulness program director Jill Graham shares her favorite simple strategies for integrating mindfulness into a busy work day.   Start […]

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Attachment Theory and Why it Matters in Psychotherapy

British psychoanalyst John Bowlby is the man behind Attachment Theory. His theory revolutionized how we think about love, relationships and our human “attachment” needs for emotional connection, consistency, and security.  In 1969-1970, Bowlby published a famous trilogy of papers describing an innate network of psychological, biological and behavioural processes that he called the “attachment behavioural […]

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6 Reasons We Can’t Find Lasting Happiness and What We Can Do About It

If we reflect on what it is that all of us essentially want, it can generally be summed up as: wanting to find lasting happiness. The unfortunate reality, however, is that the way we got about finding lasting happiness often doesn’t work. Here are 6 reasons why that is:   1. We’re Chasing the Wrong […]

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The MindSpace App

We have great news to announce: MindSpace now has its own meditation mobile app! The main idea with the MindSpace app is to provide a tool that will help you maintain your meditation practice, whether you have completed our MBSR program or not. If you are registered (or have taken) our MBSR program, you will […]

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Be present

4 Ways to Get Your Mindfulness Meditation Practice Back on Track this Fall

September marks a period of transition for most of us; we can sense a shift as the days get shorter and summer gradually makes way for the fall season. This time of year involves returning to a more structured routine, getting the kids ready for back-to-school and daily activities. It also usually involves getting busier […]

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Mindfulness Open House

MindSpace is opening its doors for a day of mindfulness research and practice. If you’re curious about mindfulness, this is a great opportunity to learn more, with a full day of free programming for MBSR graduates and for beginners. Check out our Open House flyer.   When? Saturday, September 26, from 9:30 am to 4:00 pm   […]

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Deepening Mindfulness Practice: Week Two

This week in our graduate meditation course, our teacher Daryl explored the theme of impermanence. She reminded us that, even though we know intellectually that everything changes all the time (e.g., our bodies, minds, and relationships; the seasons; political and social structures), it’s still difficult for us to bring that understanding to bear in our moment-to-moment reality. According […]

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Deepening Mindfulness Practice: Week Three

Equanimity In the third week of our graduate meditation course, Daryl introduced the concept of equanimity. Equanimity means maintaining a balanced mind/heart, and maintaining composure despite challenging circumstances. Equanimity develops as we gain an experiential understanding and acceptance of impermanence, primarily through regular meditation practice. We begin to recognize the limits of our control, and to […]

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Deepening Mindfulness Practice: Week One

I’m participating in MindSpace’s new six-week Insight (Vipassana) Meditation class, taught by Daryl Lynn Ross and Muriel Jaouich from True North Insight. The course is called Deepening Mindfulness Practice and it’s designed specifically for MBSR graduates. The insight meditation perspective is a compelling complement to the MBSR approach to mindfulness developed by Jon Kabat-Zinn, and so far the group is  provocative and […]

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To say it or not to say it: 3 tips

It’s no secret that good communication is the secret to happy relationships–at work and at home. In her book “Real Happiness at Work,” mindfulness teacher Sharon Salzberg devotes an entire chapter to mindful communication. Her three-pointed strategy is simple and effective: before you speak, consider whether or not your comment is true, useful, and kind. […]

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4 tips for increasing mental storage space

Do you get distracted and waste time at work? Do you feel like your brain is full of information competing for your attention? Are you constantly multi-tasking? McGill neuroscientist Daniel Levitin studies the impact of multi-tasking and information overload on our minds. Recently, on CBC’s Q, he gave listeners a few quick tips on how […]

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You won’t regret it

There aren’t that many decisions you can be certain you won’t regret. Sushi for lunch? You might regret it. Getting a dog? You might regret it. Agreeing to organize your sister’s wedding shower, or telling your boss how you really feel? You might regret it. There are precisely two things that I know for sure […]

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the blame game

When we argue with our partner, we usually walk away feeling like they were wrong, and we were right. As we clench our fists and feel the tension in our shoulders, angry thoughts race through our minds: They shouldn’t have spoken to me that way! They should have picked up the dry cleaning! They should […]

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a mindful minute at school

With the school year now well underway and the pace of life picking up, children and teens may be finding themselves incredibly busy with school, extra-curricular activities, and friends. With so many activities and obligations, it can be pretty tough to stay on top of everything and to still find time to relax and chill out. […]

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Avoiding post-equinox blues: top three tips

  There’s no denying that it’s fall. It’s crisp in the mornings, orange and yellow leaves are appearing, and kids have already been back to school for four weeks. It’s a season of change: we’re putting our summer clothes into storage and getting out our boots; the slow season at work is over and our […]

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top three mindfulness tips for enjoying August

In the past week or two, I’ve heard countless people bemoan the coming end of summer. “The nights are already getting chilly,” we say, disbelieving. We quip “May as well start digging out the snow boots!” Most of all, we repeat this refrain: “I can’t believe summer’s over already!” Meanwhile, it’s only mid-August. How can […]

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Top Ten Tunes

One of the best lessons from mindfulness training is that our minds have a mind of their own. We can’t necessarily control the automatic thoughts that pop into our minds, any more that we can control the automatic emotions that arise in response. So what, then, should we do when our mind gets stuck in a cycle of […]

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Science Series: mindfulness and brain plasticity

The MindSpace blog is pleased to introduce a new series: The Science of Mindfulness. Starting this summer, we’ll be periodically posting reviews of some of the most compelling scientific research on mindfulness. We believe our readers will be as fascinated as we are by the amazing work being conducted at this new frontier of neuroscience. […]

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Mindfulness-Based Cognitive-Therapy

A few weeks ago, MindSpace Clinic director Dr. Joe Flanders and assistant director Dr. Sarah Roberts gathered with dozens of psychologists, psychiatrists, and students at the Jewish General Hospital to spend the day with Dr. Zindel Segal. Segal is a researcher and cognitive psychologist at the University of Toronto and an expert on mindfulness in psychotherapy; he was in […]

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My week of insight meditation

A few weeks ago, two colleagues from MindSpace and I drove down to Barre, Massachusetts for a week-long, silent retreat at the Insight Meditation Society (IMS). Many friends and colleagues were wondering why we would dedicate so much precious time to doing nothing but sitting in silence in the woods. As the week approached, similar questions occasionally […]

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Reflections on a Silent Retreat

Insight Meditation Society  Last week, I drove to Barre, Massachusetts with MindSpace Clinic director Joe Flanders and MindSpace Clinic MBSR teacher Julien Lacaille to attend a six-day silent meditation retreat at the Insight Meditation Society (IMS). Founded in the 1970s by American Buddhist teachers Sharon Salzberg, Jack Kornfield, and Joseph Goldstein, IMS is one of the oldest meditation retreat centres in the West. The centre […]

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Mindful in May

Mindful in May Want to be more mindful this Spring? Want an extra bit of motivation to keep your practice going? Want to provide clean water in the developing world? The MindSpace Clinic community is participating in Mindful in May and we’d like you to join us! To join the team, click here. For more information, check out this short video: Join […]

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Mindful Leadership

  “As leaders, we are responsible for creating environments in which our colleagues are nurtured and energized, our organizations innovate and flourish, and our communities are respected and supported. It is a complex assignment … Our minds can become distracted by the urgent at the expense of the important and we can become so preoccupied […]

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procrastination cures

In her book Real Happiness at Work: Meditations for Accomplishment, Achievement, and Peace, author and American Buddhist teacher Sharon Salzberg addresses some of the basic obstacles to well-being at work.  In the chapter on concentration, she tackles the common problem of procrastination, a term she defines as “willingly deferring something although you expect the delay to […]

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MindSpace at HappyTree

Spring is in the air! This season, the MindSpace Clinic is excited to announce a new collaboration with HappyTree Yoga, our neighbour in Westmount and our partner in bringing mindfulness to our community. Located on Sainte Catherine near Atwater, HappyTree is a warm and welcoming studio committed to providing a space where the mind, body and […]

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mind spam

Last week, my mindfulness-based stress reduction (MBSR) group discussed stress and the role of thinking in creating stress. We all agreed that thoughts can be as stressful–if not more stressful–than actual events. How does this work? Human beings are blessed with sophisticated brains that allow us to hypothesize, analyze, and plan. This higher functioning helps us avoid or prevent […]

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mindfulness at Selwyn House

MindSpace Clinic director Dr. Joe Flanders  is working with teachers and staff at a Westmount boys school to bring mindfulness into the classroom. Flanders is currently completing a four-week program introducing grade 9 students at Selwyn House School (SHS) to mindfulness, a mental skill that helps calm and focus the mind. The Selwyn House program is a reflection of the […]

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teen stress

Everyone’s familiar with adult stress: among other sources, adults can face family stress, work stress, financial stress, and health stress. But adults aren’t the only ones suffering from this pervasive mental health problem: teenagers are also reporting increasing levels of stress. “Teens are stressed for the same reasons grown-ups are stressed,” explained MindSpace Clinic psychologist Dr. […]

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mindfulness works

A recent meta-analysis published in the Journal of the American Medical Association demonstrated that 8-week mindfulness programs (probably mostly mindfulness-based stress reduction) have a moderate positive effect on anxiety, depression, and pain, and a small positive effect on stress/distress and mental health-related quality of life. The study caused a spike in the buzz about mindfulness, prompting secondary articles speculating about meditation […]

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How to choose a therapist

This year, you’ve resolved to get help: to learn tools for managing panic attacks, to explore the issues underlying your relationship fiascos, or to decrease your drinking. You’re ready to seek therapy. But now what? Choosing a therapist isn’t like choosing a new dentist or dry-cleaners. Your therapist is someone you’ll entrust with your personal […]

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Let it go

One of my favourite things to tell my clients is that there are two kinds of stress: avoidable and unavoidable. Unavoidable stress is caused by things like weather, delays, other people’s behaviour, and physical pain or discomfort. Avoidable stress is generated when we make every small thing into a big deal. Examples: Last week, one […]

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Slow Down

The holiday season often involves a lot of rushing around–rushing to shop, rushing to eat, rushing to various holiday parties and events, and rushing to get our work done in time for vacation. Moving quickly can help us feel more effective, but we often end up moving at a pace that’s rapid to the point […]

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Eat, Drink, and Be Mindful

Hanukkah starts this week and Christmas is right around the corner. While the holidays can be exciting time of year, they can also be stressful for people who tend to overeat, binge eat, or eat mindlessly. Almost every holiday party and event offers an abundance of delicious sweet and savoury goodies, and the holidays tend […]

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MindSpace Hires Emotionally Focused Couple Therapy Specialist

The MindSpace Clinic recently hired Emotionally Focused Couple Therapy (EFT) specialist Jessica Kokin. Kokin trained at the University of Ottawa with EFT founder Dr. Sue Johnson. The hiring reflects the growing presence of EFT in the field of couples therapy, and Dr. Johnson’s approach represents a real paradigm shift. “EFT isn’t your traditional couples therapy,” explained MindSpace Clinic director Dr. Joe Flanders. […]

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MindSpace Director Trains MUHC Psychosocial Oncology Team

Earlier this week, MindSpace Clinic director Dr. Joe Flanders gave a mindfulness training to the Montreal General Hospital’s Psychosocial Oncology (PSO) team. The PSO team’s psychologists provide therapy to cancer patients dealing with diagnosis, treatment, recovery, and end of life. Mindfulness is increasingly used to help patients cope with the numerous psychosocial challenges cancer presents–including […]

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Mindfulness and OCD

Last weekend, the Quebec Obsessive-Compulsive Disorder (OCD) Foundation held their 11th annual conference in Montreal, a one-day event designed to update the OCD community on new treatments for this problem. MindSpace Clinic Assistant Director Sarah Roberts took part in the OCD foundation conference, speaking to the group of clinicians, students, and patients about mindfulness and mindfulness-based interventions for OCD. Mindfulness refers to […]

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Doctor’s orders: mindfulness meditation

“There’s no doubt in my mind that spending a few minutes breathing calmly in a quiet space on a daily basis will improve my patients’ health.” Once perceived as flaky or new-agey, meditation is becoming mainstream. There has been an explosion of interest in meditation among doctors and other medical practitioners, neuroscientists, psychologists, and mental […]

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The best definition of mindfulness I’ve come across

  All consciousness involves awareness in the sense of a knowing or experiencing of an object. But with the practice of mindfulness, awareness is applied at a special pitch. The mind is deliberately kept at the level of bare attention, a detached observation of what is happening within us and around us in the present moment. In […]

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MindSpace at 360°dtx

Last week, the MindSpace Clinic had the pleasure of running a professional mindfulness training for staff at a new private addictions treatment centre opening in Montreal. For two days, MindSpace Director Joe Flanders and Assistant Director Sarah Roberts accompanied staff at 360°dtx through a series of mindfulness exercises and meditations designed to equip the addictions centre team with the tools for remaining calm […]

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Emotionally Focused Couple Therapy

Emotionally Focused Couple Therapy (EFT) is based on a simple premise derived from attachment theory: human beings need emotional connection. We all have a basic need to feel loved, valued, and respected. We long to believe that we’re worthwhile and lovable despite our flaws. We need to believe that we matter to our partners and […]

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MindSpace at Studio Breathe

  Seeking a little mind space this month? Interested in learning to meditate? The MindSpace Clinic is partnering with Montreal’s Studio Breathe to present a mindfulness and meditation workshop on Saturday, October 19. Studio Breathe is an urban yoga and martial arts centre devoted to healthy, conscious living and mind/body exercise–making the centre a perfect complement for the meditation […]

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Mindfulness and Social Media

Our phone vibrates with a Twitter notification and we do a stealth check even though we’re in a business meeting. Our heart speeds up at the sight of three new ‘likes’ on our latest Facebook status. We can’t get through the first course of our dinner without Instagramming our plate. Are we addicted to social […]

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My week with Jon Kabat-Zinn

I just came back from a 7-day retreat with Jon Kabat-Zinn and his colleague Saki Santorelli. They were teaching Mindfulness-Based Stress Reduction (MBSR) for healthcare professionals at the Omega Center in Rhinebeck, New York. The program consisted of an intensive version of the 8-week MBSR curriculum, including a 30-hour silent retreat in the middle of […]

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Letting Go

Exercise: Grab a medium-sized object—water bottle, cell phone, book—and grip it tightly, making your hand into a fist around it. Then, without opening your fist, use that same hand to try to pick up another object. What happens? When I tried this exercise, my fist knocked uselessly against the second object and I couldn’t pick it […]

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MindSpace director talks Mindfulness on CJAD radio

  Dr. Joe Flanders, the director of the MindSpace Clinic, discussed Mindfulness in 2 interviews on CJAD Talk Radio 800 in Montreal. The first appearance was on the March 26th edition of the Aaron Rand Show, CJAD’s daily afternoon/evening program. The second was on the March 30th edition of Viewpoints with Todd van der Heyden, a current […]

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MindSpace director featured in the Montreal Gazette

Dr. Joe Flanders, the director of the MindSpace clinic, was featured in the Life section of the Montreal Gazette on March 25th. The piece was written by June Thompson, a health columnist at the Gazette. Ms. Thompson, who has written extensively on her own experiences trying out different wellness practices, started practicing Mindfulness recently and […]

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4 insights from motivational psychology that can re-invigorate your meditation practice

February is Mindfulness Month at MindSpace In an effort to re-invigorate our meditation practices, MindSpace is dedicating February to Mindfulness meditation. The idea is to use some basic scientific principles from motivational psychology to promote consistent practice. Here they are: 1) Set intentions Develop a clear, realistic, and measurable targets for your meditation practice. Maximize […]

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Montreal brain imaging study shows reduced reactivity with Mindfulness

Research has shown that mindfulness reduces the extent to which we react to emotional events, which is reflected not only in the way we perceive these events but in the way our body physically responds to them. This may potentially explain why mindfulness is beneficial when introduced in treatments targeting depression and anxiety. The way in which the effects of mindfulness on emotional events are reflected in brain function, however, is not clearly established. Our research group at Université de Montréal (laboratory of Dr Mario Beauregard) conducted a study examining brain function changes underlying a mindfulness state of awareness while processing emotionally charged pictures.

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McGill MBSR Study

MindSpace is looking for MBSR participants who are interested in getting involved in the McGill MBSR Study. Study participants are compensated $50, get a customized feedback report on their practice, and contribute to scientific research on Mindfulness.

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Beginner’s mind for mindfulness in everyday life

We usually perceive everyday people and situations without appreciation or awareness, and through the lens of what we think we already know or understand about them. In contrast, beginner’s mind means experiencing people and situations as though for the first time, without the filter of history and established beliefs. There are several advantages to consciously cultivating beginner’s mind. Here are two ways to avoid mindlessness and increase mindfulness in everyday life.

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Top 6 apps for your Mindfulness practice

Here are some apps that people from around the MindSpace community have found helpful for their Mindfulness practices. 1) Insight Timer: You can see who is meditating with you around the world! 2) Mindapps – Mindfulness (blue icon) American female voice which has the following: – Arriving and centring – Silent meditation – Personalized mediation […]

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Mindfulness improves insight problem solving

Eureka! Mindfulness improves insight problem solving. When was the last time you had a eureka! or an aha! moment? When after struggling to find a solution to a difficult problem the answer dawned on you in a moment of clarity like a light switching on in your head? Perhaps you were trying to figure out […]

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mindfulness month debrief

I was already in the habit of meditating most mornings and writing down what went well most nights, but would skip them when I was busy or tired. Participating in the 30-day challenge allowed me to make these exercises a priority again, and they became easy daily habits after about a week. Meditating every day […]

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physicians are healing themselves with mindfulness

There is a growing number of doctors in Montreal who practice Mindfulness to help them care for their patients – and for themselves. Jay Reid wrote an interesting piece, featuring Dr. Flanders, that appeared in the Montreal Gazette on Thursday, April 19th, 2012. See repost here: http://www.wildmind.org/blogs/news/physicians-are-healing-themselves-through-meditation

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go to your room

Go to Your Room: a practical guide to creating your own meditation space. In our homes we have rooms designated for sleeping, eating, bathing, watching T.V. What if we created a corner of a room or even an entire room itself just for “being”. A non-punishment “time-out” space, where any family member could go on […]

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30 mindful days

I was invited to join a group of friends, family, and colleagues in designing and implementing a “30-day challenge.” The point is to take something you’ve always wanted to do, something you’ve been wanting to stop doing, or something that will make your daily life more fun or more interesting, and do it for the […]

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anxiety & exposure: facing your fear

What’s the take-home message? Cognitive Behaviour Therapy provides tools to modify thoughts and behaviours, which in turn diminishes anxiety and and lifts mood. Cognitive Behavior Therapy (CBT) is an approach to psychotherapy that focuses on the thoughts (cognitions) you have and the actions (behavior) you engage in. The underlying notion is that thoughts, feelings, and […]

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5 remedies for post-holiday blahs

“It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of Light, it was the season of Darkness, it was the spring of hope, it […]

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21-day mindfulness challenge

My Mindfulness practice stumbled a bit over the holidays. And after slumbering through the first week of the new year, I am finally ready to apply myself to re-invigorating my meditation practice. Over the course of the 21 days, I’ll be sitting every day and occasionally sharing some reflections on the experience on this blog, […]

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making new year’s resolutions stick

Whether it’s exercising more, improving your diet or reducing alcohol, here’s how to make that resolution stick. Check out this blog from the Heart and Stroke Foundation, featuring Dr. Flanders’ tips for successful behaviour change. These strategies should help make your new year’s resolutions stick.

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strategies for maintaining mindfulness practice in busy times

How do we fit Mindfulness into an already complicated scheduling equation? Here are my top 7 strategies for maintaining a meditation practice in busy times. November can be a challenging month for some of us. I can’t count the number of people that have told me lately that they just feel completely exhausted and don’t […]

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creating a mindful society

A remarkable event took place at the New York Society for Ethical Culture between September 30 and October 1, 2011. Jon Kabat-Zinn, the creator of Mindfulness-Based Stress Reduction and his long time collaborator, Saki Santorelli, organized an event to explore the penetration of Mindfulness in different societal environments. Four organizations intimately involved in promoting mindfulness […]

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why taking time for yourself is a good investment

Over the weekend, I had a chat with a close friend of mine about the challenges of modern family life. Rebecca (not her real name) is a dependable doctor, supportive wife, and dedicated mother of two active little boys. With all that responsibility on her plate, she takes life one jam-packed day at a time, […]

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the confusing science of wandering minds, focused attention, and well-being

An interesting study out of Harvard confirmed last year that “a wandering mind is an unhappy mind.” But, what about the evidence suggesting that letting the mind wander can actually be helpful for concentration and memory. What do these seemingly conflicting findings mean for your Mindfulness meditation practice? You’ve probably heard people talk about the […]

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a user’s guide to the history of psychotherapy

Freud and psychoanalysis A history of psychotherapy starts with none other than Sigmund Freud, the godfather of talk therapy. Freud created a technique known as psychoanalysis, which dominated the field for the first half of the 20th century. Psychoanalysis is an open-ended exploration of the unconscious. By discussing whatever comes to mind (free-association), patients uncover […]

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what is biofeedback?

“Biofeedback is a process that enables an individual to learn how to change physiological activity for the purposes of improving health and performance.” » Association for Applied Psychophysiology and Biofeedback (AAPB), Biofeedback Certification Institution of America (BCIA), and the International Society for Neurofeedback and Research (ISNR). Biofeedback technology to record physiological activity in the body and […]

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act: 6 skills to living a richer and more meaningful life

Acceptance and Commitment Therapy, or ACT (pronounced in one word), was developed by Dr. Steven Hayes and his research team and has, in the last decade or so, become one of the leading mindfulness-based interventions. One of its biggest strengths is that it is an evidence-based psychotherapy, with literally dozens of peer-reviewed research articles being […]

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emotion focused therapy

The basic tenets of Emotion Focused Therapy are very simple. Emotions such as sadness, anger, surprise, fear and happiness are adaptive and, without them, humans would have not survived. For instance, fear told us to run (or fight) when facing danger or threat (e.g., to self or to our family). In essence our emotions tell […]

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why meditate? when to start?

Many of us believe we can still our own minds just by willing it or distracting ourselves from our worries, often with destructive habits e.g. addictions, procrastination, denial, blaming others. Yet we train our body for marathons, we study for exams and we prepare for important presentations. So, why do we let our minds run […]

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Partners

The Montreal Centre for Integrative Medicine (MCMI) Dr. Adam Gavsie is an excellent GP on staff at the MCMI. He practices an Integrative Medicine approach, which is “a healing-oriented medicine that takes account of the whole person (body, mind, and spirit), including all aspects of lifestyle. It emphasizes the therapeutic relationship and makes use of all […]

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