Mindfulness Flashcards
2 people with mindfulness definitions
- Hanh
2. Boorstein
Hanh definition of mindfulness
energy that helps us be there 100%
Boorstein definition of mindfulness
awake attention to what is happening inside and outside so we can respond from a place of wisdom
mindfulness meditation
paying attention in a particular way
3 ways to pay attention
- on purpose
- in the present moment
- nonjudgmentally
meta-awareness
being aware that you are aware
vipassana
insight or clear-seeing
body-scan
being mindful of the body starting at the toes
importance of posture
posture is key because the mind and body are connected
4 reasons to do mindfulness meditation
- become aware of what’s going on in our minds
- clinical treatment
- non clinical treatment
- re-wire connections in the brain
actual experience
immediate direct experience as if experiencing it for the first time
habitual experience
habitual tendency to act a certain way
how do we habitually deal with pleasant experiences
try to grasp it
how do we habitually deal with unpleasant experiences
try to push it away
how do we habitually deal with neutral experiences
respond in a dull way and mind wander
where is the attentional association area of the brain located
in frontal lobes
function of attention association area
forms intention to be aware of present experiences
function of prefrontal cortex
down regulate/control emotional reactions
how does prefrontal cortex affect judgement with mindfulness?
you become less judgmental
how does mindfulness effect the limbic system
it becomes less active causing the autonomic nervous system to be less revved up
what did Holzel do?
determine the 4 main mechanisms of mindfulness
4 main mechanisms of mindfulness
- attention regulation
- body awareness
- emotional regulation
- changing how we view ourselves
what did Bedard study?
observed people who did mindfulness after serious brain injuries
Bedard results
- mean quality of life increased for meditators
- depressive symptoms almost cut in half
- no positive symptoms
what did Beidan study
effects of vipassana meditation on students
Beidan results
significant decreases in negative mood, depression, fatigue, confusion, heart rate
Arch and Caske study
studied reactions to the International Affective Picture System
3 blocks of pictures
- positive
- neutral
- negative
Arch and Caske results
meditation group had greater stability and willingness to look at negativity
