Week Six - Mindfulness

Mindfulness
  •  dedicating our awareness to the present moment, in a kind, non-judging manner
  • thoughts should tune into what one is sensing in the present moment rather than rehashing the past or imagining the future
  • Happiness has to do with the contents of moment to moment experience
    • Being present
    • Data to show this: 
      • over 650,000 real time reports, over 15,000 ppl, wide variation in age, income, education, marital status, home country 
      • when ppl are mind-wandering, they are less happy than when ppl are focused on a task no matter what
      • this is because when our minds wander we often think of unpleasant things
      • cause of things have to come before the effect; mind wandering is a cause for unhappiness
      • ppl mind-wander at least 30 percent of the time in most activities
  • Also known as mind-wandering - ability to focus on something away from the present
  • Definitions
    • according to Jon Kabat-Zinn
      • mindfulness is the awareness that arises by paying attention, on purpose, in the present moment, and non-judgmentally
        • we observe our own mind in a way that doesn't make a judgement that whether what we are thinking about is right or wrong
    • by Shana Shapiro
      • Mindfulness is the awareness that arises out of intentionally paying attention in an open, kind, and discerning way
        • presence in the moment; not forcing anything, including ourselves not to mind-wander
    • by Barry Boyce
      • Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us
    • Attention is the taking possession of the mind, in clear and vivid form, of one out of what may seem several simultaneously possible objects or trains of thoughts
      • It implies withdrawal from some things in order to deal effectively with others
    • Meditation is a wide range of practices that simply involve training the mind to achieve a particular state of consciousness, especially for relaxation
    • Self-awareness points to the ability to attain insight into one's own attitudes, motives, reactions, strengths and vulnerabilities 
  • Studies have shown that attending to and immersing ones self with what they are doing in the moment leads to greater happiness (matt killingsworth)
    • How do we get out of habit of mind wandering? Mindfulness.
  • How can we cultivate mindfulness?
    • seated, walking, standing, and moving meditation
    • be attentive to breathing and focus attention on sensations of breath
    • Loving kindness practice!
  • Origins of Mindfulness
    • Genuine Happiness by Allen Wallace
    • Roots of yoga- truthfulness, non violence
    • 12th and 13th century - zazen or zen tradition in Japan: sitting, physical calmness, walking meditations, being aware of breath and mind, not being critical or judgmental
    • In the west - judeo-christian traditions: centering and meditative prayer traditions
    • Newer tradition of ppl coming out of a secular orientation and looking back to this wisdom of the ages. they are incorporating control of breath and loving kindness approaches and translating it to modern day approaches
    • Jon Kabat-Zinn - Mindfulness-Based Stress Reduction (MBSR) Program
      • MBSR reduces symptoms of stress and anxiety in patients with depression and reduces the pain levels of patients suffering from chronic pains.
      • What it consists of
        • Mental Body Scan - focus attention along each part of the body, trying to be aware and accepting of whatever is sensed in these body parts
        • The "raisin meditation" -  to observe a raisin in great detail, from the way it feels in their hand to the way its taste bursts on the tongue
        • Sitting exercises
        • Yoga practices
  • Benefits of being mindful?
    • Reduce stress, enhance performance, gain insight and awareness through observing one's mind, and increase one's attention to others’ well-being
    • Can clear skin
    • Can boost immune functioning
    • Reduce anxiety, more feelings of hopefulness and positivity
    • Aging- UCDavis and UCSF "shamatha study" went out into wilderness of CO for 3 mo. and participated in meditational training
      • ppl who participated had longer telomeres ( the caps at the end of each strand of DNA that protect our chromosomes, enable cells to do their jobs. they fray as one ages) by the end of the three mo. 
      • 33% of ppl w eating disorders who did the practice developed healthier eating habits 
  • How does mindfulness give us these benefits?
    • Neuroplasticity - idea that our brains change throughout life as a result of day to day experiences and activities
      • Can the avg. person who hasn't meditated engage in certain practices that will lead them to have changes in their brain? 
      • certain regions of the brain seem to get more densely interconnected and more responsive after meditation (interoceptive awareness) has to do w empathy
    • Effects of mindfulness on the brain
      • improved attention, less distractible focus on the present moment
      • more in touch w emotions, aware of feelings, resilient, and quicker to recover from stressors
      • shifts in habits of thinking toward being more pro-social, optimistic, and kind

  • Mindfulness at work - https://courses.edx.org/courses/course-v1:BerkeleyX+GG101x+1T2018/courseware/f59db05ae9db43c2b96cea9addd5f0cc/2d56bb8be2f14bb6b525a61ed1a9e75f/?child=first

  • Happiness Practice #5: Mindfulness
    • Mindful Breathing
      • Why:
        • Stress, anger, and anxiety can impair not only our health but our judgement and skills of attention
      • How:
        • focus your attention on your breath, the inhale and exhale
        • a regular practice of mindful breathing can make it easier to do it in difficult situations
        • Script down below
    • Body Scan Meditation
      • Why:
        • Research suggests that this mindfulness practice can help reduce stress, improve well-being, and decrease aches and pains
      • Script down below
    • Loving-Kindness Meditation
      • Why:
        • This practice is a great way to cultivate kindness. Practicing kindness is one of the most direct routes to happiness—research suggests that kind people tend to be more satisfied in their relationships and with their lives in general
      • Script down below



Short Meditation Script for Mindful Breathing:

Audio Script

  1. Begin by finding a relaxed, comfortable position. You could be seated on a chair or on the floor on a cushion. Keep your back upright, but not too tight. Hands resting wherever they’re comfortable. Tongue on the roof of your mouth or wherever it’s comfortable.
  2. Notice and relax your body. Try to notice the shape of your body, its weight. Let yourself relax and become curious about your body seated here—the sensations it experiences, the touch, the connection with the floor or the chair. Relax any areas of tightness or tension. Just breathe.
  3. Tune into your breath. Feel the natural flow of breath—in, out. You don’t need to do anything to your breath. Not long, not short, just natural. Notice where you feel your breath in your body. It might be in your abdomen. It may be in your chest or throat or in your nostrils. See if you can feel the sensations of breath, one breath at a time. When one breath ends, the next breath begins.
  4. Now as you do this, you might notice that your mind may start to wander. You may start thinking about other things. If this happens, it is not a problem. It's very natural. Just notice that your mind has wandered. You can say “thinking” or “wandering” in your head softly. And then gently redirect your attention right back to the breathing.
  5. Stay here for five to seven minutes. Notice your breath, in silence. From time to time, you’ll get lost in thought, then return to your breath.
  6. After a few minutes, once again notice your body, your whole body, seated here. Let yourself relax even more deeply and then offer yourself some appreciation for doing this practice today.

Body Scan Meditation Script

Audio Script

  1. Begin by bringing your attention into your body. You can close your eyes if that's comfortable for you.
  2. Notice your body seated wherever you're seated, feeling the weight of your body on the chair, on the floor, wherever.
  3. Take a few deep breaths; as you take each breath, bring in more oxygen enlivening the body. As you exhale, have a sense of relaxing more deeply.
  4. Notice your feet on the ground, notice the sensations of your feet touching the ground. The weight and pressure, vibration, or heat.
  5. Notice your legs against the chair, or ground--pressure, pulsing, heaviness, lightness.
  6. Notice your back--any sensation of contact with a chair, clothing, or air.
  7. Bring your attention into your stomach area. If your stomach is tense or tight, let it soften. Take a breath.
  8. Notice your hands. Are your hands tense or tight? See if you can allow them to soften.
  9. Notice your arms. Feel any sensation in your arms. Let your shoulders be soft.
  10. Observe your neck and throat. Let them be soft. Relax.
  11. Soften your jaw. Let your face and facial muscles be soft.
  12. Then notice your whole body present. Take one more deep breath.
  13. Be aware of your whole body as best you can. Take a breath. And then when you’re ready, you can open your eyes.


Loving-Kindness Meditation Script

Begin by closing your eyes. Sit comfortably with your feet flat on the floor and your spine straight. Relax your whole body. Keep your eyes closed throughout the whole visualization and bring your awareness inward. Without straining or concentrating, just relax and gently follow the instructions.
  1. Receiving Loving-Kindness: Keeping your eyes closed, think of a person close to you who loves you very much. It could be someone from the past or the present; someone still in life or who has passed; it could be a spiritual teacher or guide. Imagine that person standing on your right side, sending you their love. That person is sending you wishes for your safety, for your well-being and happiness. Now bring to mind the same person or another person who cherishes you deeply. Imagine that person standing on your left side, sending you wishes for your wellness, for your health and happiness. Feel the kindness and warmth coming to you from that person. Now imagine that you are surrounded on all sides by all the people who love you and have loved you. Picture all of your friends and loved ones surrounding you. They are standing sending you wishes for your happiness, well-being and health. Bask in the warm wishes and love coming from all sides. You are filled, and overflowing with warmth and love.
  2. Sending Loving-Kindness to Loved Ones: Now bring your awareness back to that first person you imagined standing on your right side. Begin to send the love that you feel back to that person. You and this person are similar. Just like you, this person wishes to be happy. Send all your love and warm wishes to that person. Repeat the following phrases, silently:
    May you live with ease, may you be happy, may you be free from pain.
    May you live with ease, may you be happy, may you be free from pain.
    May you live with ease, may you be happy, may you be free from pain.
    Now focus your awareness on the person standing on your left side. Begin to direct the love within you to that person. Send all your love and warmth to that person. That person and you are alike. Just like you, that person wishes to have a good life. Repeat the following phrases, silently:
    Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness.
    Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness.
    Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness.
    Now picture another person that you love, perhaps a relative or a friend. This person, like you, wishes to have a happy life. Send warm wishes to that person. Repeat the following phrases, silently:
    May your life be filled with happiness, health, and well-being.
    May your life be filled with happiness, health, and well-being.
    May your life be filled with happiness, health, and well-being.
  3. Sending Loving-Kindness to Neutral People: Now think of an acquaintance, someone you don’t know very well and toward whom you do not have any particular feeling. You and this person are alike in your wish to have a good life. Send all your wishes for well-being to that person, repeating the following phrases, silently:
    Just as I wish to, may you also live with ease and happiness.
    Just as I wish to, may you also live with ease and happiness.
    Just as I wish to, may you also live with ease and happiness.
    Now bring to mind another acquaintance toward whom you feel neutral. It could be a neighbor, or a colleague, or someone else that you see around but do not know very well. Like you, this person wishes to experience joy and well-being in his or her life. Send all your good wishes to that person, repeating the following phrases, silently:
    May you be happy, may you be healthy, may you be free from all pain.
    May you be happy, may you be healthy, may you be free from all pain.
    May you be happy, may you be healthy, may you be free from all pain.
  4. Sending Loving-Kindness to All Living Beings: Now expand your awareness and picture the whole globe in front of you as a little ball. Send warm wishes to all living beings on the globe, who, like you, want to be happy:
    Just as I wish to, may you live with ease, happiness, and good health.
    Just as I wish to, may you live with ease, happiness, and good health.
    Just as I wish to, may you live with ease, happiness, and good health.
    Take a deep breath in. And breathe out. And another deep breath in and let it go. Notice the state of your mind and how you feel after this meditation.
When you’re ready you may open your eyes.

Question 1: Multiple Choice

0.75/0.75 points (graded)
Which of the following statements best characterizes Matt Killingsworth’s findings on the relationship between happiness and mind-wandering?

You have used 1 of 2 attemptsSome problems have options such as save, reset, hints, or show answer. These options follow the Submit button.
 
Correct (0.75/0.75 points)

Question 2: Multiple Choice

0.75/0.75 points (graded)
Jon Kabat-Zin shared a definition of mindfulness derived from the symbols in a Chinese Idiogram. What was the meaning of the symbols within this Idiogram?

Comments

  1. Ms. DunleyApril 5, 2018 at 7:09 AM

    Did they have quizzes or discussion questions this week?

    ReplyDelete
  2. Ms. DunleyApril 12, 2018 at 7:50 AM

    Thanks for including the quiz questions!

    ReplyDelete

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