Lecture 12: Mindfulness Flashcards
Q: What is the difference between mindfulness and meditation?
Q2: Why is mindfulness considered experiential?
A: Meditation is a formal practice, while mindfulness is a state of being present in any activity, not limited to meditation.
A2: Mindfulness must be experienced directly to understand its effects; it cannot be fully understood through theory alone.
Q: What are the components of the MBSR program?
A:
- 8 weeks of practice
- 2.5-hour weekly classes
- One full day of silence
- Practices include body scans, sitting meditation, mindful walking, and mindful eating.
Q: What was the original purpose of MBSR?
A: To help individuals with chronic pain learn to manage their symptoms through mindfulness rather than relying on medication.
Q: How does mindfulness affect rumination?
A: Mindfulness reduces rumination by helping individuals focus on the present moment rather than dwelling on negative thoughts.
Q: What are the long-term effects of mindfulness on depression
A: Mindfulness-based cognitive therapy (MBCT) has been shown to significantly reduce relapse rates in individuals with recurrent depression.
Q: How does mindfulness improve romantic relationships?
A:
- Increases partnership satisfaction and sexual satisfaction.
- Reduces destructive conflict resolution styles like withdrawal and compliance.
Q: What interpersonal skills are enhanced through mindfulness?
A:
- Emotional intelligence
- Empathy
- Self-regulation during conflicts
Q: How does mindfulness improve physical health?
A:
- Reduces inflammation
- Improves immune system functioning
- Balances the sympathetic nervous system
- Manages chronic pain and lowers blood pressure
Q: How does mindfulness affect the brain?
A:
- Enhances cortical thickness and gray matter volume.
- Improves areas responsible for memory, attention, and emotional regulation.
Q: How does mindfulness affect cardiovascular health?
A:
- Normalizes the stress response.
- Promotes physical activity and healthier habits.
- Reduces systolic and diastolic blood pressure.
Q: How does mindfulness improve body satisfaction?
A:
- Increases self-compassion and body appreciation.
- Reduces body shame and appearance-based self-worth concerns.
Q: What are the neural mechanisms behind mindfulness?
A:
- Improved attention regulation.
- Enhanced emotional regulation.
- Changes in self-perspective.
- Strengthened inter-hemispheric communication.
Q: What structural changes occur in the brain through mindfulness?
A:
- Increased gray matter in the hippocampus, insula, and anterior cingulate cortex.
- Enhanced connectivity in the corpus callosum.
Q: What did Davidson et al.’s study on mindfulness and immunity show?
- Mindfulness increased antibody titers in response to vaccination.
- It improved positive emotion induction and stress regulation.
Q: What is informal mindfulness, and why is it important?
A: Informal mindfulness involves being present during everyday tasks (e.g., washing dishes, drinking tea). It is more impactful for well-being than formal, structured mindfulness.
