Week 7: Mindfulness & Meditation

Question 1

What is the origin of mindfulness meditation?

Answer 1

The ancient Buddhist traditions of Sati (awareness) and Zen (a meditation technique)

Question 2

What is the goal of mindfulness meditation?

Answer 2

To be fully aware of whatever is happening in the present moment; to live in the here and now

Question 3

What are some of the benefits of mindfulness? (5)

Answer 3

-Reducing stress and related physical/psychological symptoms
-Increasing self-awareness
-Improved therapeutic relationships
-Greater clarity under stress (decision making, consciousness raising, etc.)
-Reduction in substance use

Question 4

What 5 skills are used/strengthened in mindfulness practice?

Answer 4

1. Observing (noticing internal and external stimuli)
2. Describing (mentally labelling stimuli with words)
3. Acting with awareness (resisting automatic behaviours)
4. Nonjudgement (refraining from evaluating sensations, thoughts, and emotions)
5. Nonreactivity to inner experience (allowing thoughts and feelings to come and go)

Question 5

What are the 4 types of meditation?

Answer 5

1. Mindfulness meditation
2. Tergar meditation
3. Transcendental meditation
4. Visualisation meditation

Question 6

What neurotransmitters are associated with pleasant emotions and sensations?

Answer 6

Oxytocin and endorphins

Question 7

What neurotransmitters are associated with uncomfortable emotions and sensations?

Answer 7

Cortisol and adrenaline

Question 8

What is resiliency?

Answer 8

The ability to adapt to stress, cope with difficult emotions, be present in the face of challenges, and leverage the lessons of adversity for personal growth

Question 9

What are the 7 Cs of resilience?

Answer 9

1. Competence
2. Confidence
3. Connection
4. Character
5. Contribution
6. Coping
7. Control

Question 10

What characteristics are necessary for recilience?

Answer 10

1. Vulnerability
2. Productive perseverance
3. Connection
4. Gratitude and generosity
5. Possibility

Question 11

What are the 4 skills central to resiliency?

Answer 11

1. Recovery
2. Speed
3. Grit
4. Vulnerability

Question 12

What are the 3 elements of compassion, as identified by Kristin Neff?

Answer 12

1. Self kindness (rather than self-judgement)
2. Common humanity (rather than isolation)
3. Mindfulness (rather than overidentification)