Docsity - What is mindfulness and how does it work?, Study Guides, Projects, Research of Psychology

Download Docsity - What is mindfulness and how does it work? and more Study Guides, Projects, Research Psychology in PDF only on Docsity! Y docsity Mindfulness ete AEN So O aN? Vio m NAS iP @ <=? e Cy, Ve Zz Index The origins of Mindfulness 01 Who is it for?02 Case Study03 Exercise04 2.1 Pag.9 Pag.14 Pag.24 Pag.29 Introduction Pag.3 Help for ailments, illnesses and pregnancies 2.3 When was Mindfulness born, and what is it? 1.1 Mindfulness is awareness1.2 Mindfulness is for everyone! False myths and biological motivations 2.4 2.2 Impacts on students The term Mindfulness, although it has relatively new origins, refers to the exercise of ancient meditation practices belonging to the Buddhist tradition and culture. Its meaning of "full awareness" indicates the ability to focus attention on the present moment, with a non-judgmental attitude, accepting reality as it is (De Simone, 2015). Changing our approach to daily life is crucial, especially in today's society, where people risk being left alone and "getting lost". In fact, it is no coincidence that the 2008 estimates hypothesized that the term "depression" will dominate the list of problems of the World Health Organization, in the years around 2020 (Mace, 2008). 5 Introduction Mindfulness has drawn the founding principles from vipassana meditation, however excluding the mystical dimension and adapting them to the society of the second half of the twentieth century. 6 This attitude of mind implies the ability to fully get in touch, moment by moment, both with the surrounding environment and with one's own internal experiences (physical sensations, thoughts, and emotions), observing them with curiosity and openness, without judging them and without reacting automatically to them (Ristallo et al. 2016; Baer, 2003). Mindfulness is a practice, or rather a set of practices, that aims to transform consciousness through the development of awareness, and the systematic use of attention (De Simone, 2015). This set of practices is very popular today and attracts more and more people thanks to its numerous benefits– just think of the successes obtained in the predominantly clinical field, which have also allowed its use in other contexts, such as education (Fernández and Valero Errazu, 2016). Introduction As mentioned above, Mindfulness practices can be applied in almost any context, given the intrinsic transversal nature of the concepts and philosophy to which they belong. There is enormous potential for Mindfulness practices. In addition to the reasons already mentioned, these practices can also be useful before a musical performance, or for the stress stemming from a failure in sports, or for a disappointment in love. In short, there is no area in which Mindfulness is inappropriate or counterproductive. Mindfulness interventions can lead to reductions in a variety of problematic conditions, including pain, stress, anxiety, depressive relapse and eating disorders (De Simone, 2019). The literature in this field is vast and constantly expanding, especially in relation to the positive results of research conducted on the use of Mindfulness as a treatment for eating disorders, diseases such as multiple sclerosis, or depressive disorders (De Simone, 2017). 7 In this guide we will cover the concept of Mindfulness and how to use this powerful tool to deal with our disturbances, stress, anxiety, insecurity, and agitation. Sometimes, without looking too far and by looking more carefully, it is possible to find the right answers within ourselves. Introduction The main feature is therefore a state characterized by "Mindfulness", in which internal and external phenomena, on the one hand are seen as they really are (devoid of an intrinsic self and suffering) and on the other hand, a distinction is made between phenomena and their own mental projections and distortions (Rainone, 2012). Vipassana meditation is aimed at developing awareness of reality through the continuous perception of sensory and mental stimuli, to experience their nature, which is transitory, just as everything that exists is transitory and impermanent. Meditative exercise with vipassana allows you to free yourself from the habit of reacting and, by carrying out a profound self-transformation, allows you to face the vicissitudes of life in a more balanced way, (Goenka, 2011). The theme of remembrance is also linked to the oral transmission of the sacred texts of the time, given the lack of forms of writing at the time (Anālayo, 2019). Remembrance and memory (together with deepened attention) represent some of the cornerstones of understanding and learning. Well before the spread of writing, oral teaching in the transmission of the Vedas had reached high degrees of precision. Brahmins began to study sacred texts as early as the age of eight, and in some cases even earlier. It is interesting to observe how this passage of the sacred texts took place in a mnemonic way and at the oral level, and later for the purpose of learning the concepts (Anālayo, 2019). 10 The origins of Mindfulness The word Sati also refers to the verb Sarati which means, in fact, "to remember". In particular, the development of Sati increases the ability to remember one's thoughts and behaviors and their consequences on oneself and others, allowing to learn from one's mistakes and, therefore, to progress along the path (Rainone, 2012). This was a bit like when, as children, we had to learn poems, songs, nursery rhymes by heart, without fully grasping the meaning of the concepts and words learned. Alongside these considerations there are also two other fundamental concepts for full understanding: learning and attention. 11 The origins of Mindfulness Meditation, concentration, awareness, attention, learning, remembering; these are the main ingredients of Mindfulness which, once internalized, guarantee a marked improvement in our approach to daily life. Mindfulness is awareness1.2 Following the words of the founder, Mindfulness represents the awareness that emerges from paying attention to the present moment, suspending judgment (Kabat-Zinn, 2003, Rainone, 2012). Living the experience of the present moment in a mindful way means paying attention to it without judging it, welcoming it in a kind, accepting, loving, compassionate way. A new concept is emerging here: that of acceptance. Mindfulness is therefore characterized by two closely interconnected components: the ability to direct attention to the present moment the attitude with which it is done These two characteristics allow us to interface with daily reality in a mindful way, with awareness, a welcome attitude, and acceptance. 12 The origins of Mindfulness The ability to be aware is present in each of us. All you need to do is cultivate attention in the present moment. The development of awareness is crucial in the transformations experienced. We can represent awareness as a lens that concentrates the dispersed and reactive energies of our mind into a single coherent source of energy, which becomes available to live, to solve problems and to heal us. In Mexico, research conducted on the pre-adolescent and adolescent range has highlighted significant rates of depressive forms that could be managed and overcome through the use of Mindfulness practices (Veytia-López et al., 2016). Other experiments, conducted on a sample of the Colombian university population, have highlighted the benefits of total presence practices on the increase of students' attention and concentration (Bech et al., 2007). In particular, the results showed how Mindfulness generates changes in self-perception in subjects of attention difficulties, and represents the way forward in the development of greater selective attention over a prolonged period of time and in relation to the tasks to be performed (Bech et al., 2007). The studies conducted on Mindfulness programs in some schools in Brazil have highlighted how the various exercises have returned very positive values for the subjects involved, especially when related to complex situations or discomfort (Terzi et al., 2016). 15 Who is it for? The validity of these exercises and practices has also been tested in other areas, such as coaching, an increasingly widespread and "familiar" activity. The goal here was to demonstrate how this method could also be beneficial for the coaches and psychologists themselves, not just the patients; the basic idea is that therapists can also benefit from these practices, both in personal terms and for an improvement in their profession and attention to patients (Passmore e Marianetti, 2007). Not just coaches or therapists; these tests were also conducted in work contexts (Guadalupe et al., 2017) obtaining surprising results regarding the improvement of the psychological well-being of the employees involved, in particular for an increase in self-esteem, adaptation, clarity, openness, health and productivity. In this field, it is possible to find an increasingly vast literature, as Mindfulness practices are introduced in the various disciplines and uses. Just think of the positive results obtained from research conducted in relation to creative development and verbal and figurative creativity, starting precisely from programs based on Mindfulness (Bellosta-Batalla, Benlliure, Pérez-Blaco, 2017). 16 Who is it for? Mindfulness, as Kabat-Zinn specified, is not the "answer" to the problems of everyday life, but the lens of an open mind free from anxiety through which to observe daily problems. Mindfulness is not the answer to all of your problems, but simply one way to manage them. In the academic world, for example: studying, sharing knowledge, and understanding concepts are the strategies to pass exams. But as we know, bad days and unfortunate moments happen to everyone. Understanding how to deal with them with a positive mindset is the key to persevering through them. Low grades, challenging courses, maintaining a job to pay for your studies, and lack of time: all these situations can be remedied by changing our approach to managing them. University education, among its many outcomes, aims to develop the intellectual abilities of students, as well as prepare them for their future careers and adult lives. A typical student's daily life is full of responsibilities that can provoke worry, insomnia, relationship issues, and emotional challenges due to the high stress that they are under (Viciana et al., 2018), and this can complicate their university experience. Among university students, burnout often manifests itself through emotional fatigue, significantly affecting students' expectations and the outcomes of their studies. The interest of the scientific community in this issue has increased in recent decades and the relationship between Mindfulness and academic performance has gained an increasingly important role in the scientific debate. 17 Who is it for? Impacts on students2.2 If we concentrate for a few minutes and close our eyes, the sensations experienced in that period of uncertainty, insecurity and malaise surface immediately. At this point we imagine the possibility of being able to use these techniques effectively during those moments that sometimes seemed eternal. In this simple example, which concerned all of us, we can see the wide range of the applicability of Mindfulness. A mindful approach to daily life has been found to have vast potential for people suffering from chronic stress (Moscoso, 2010) and depression, or in relation to periods of isolation, such as those faced during the Covid pandemic (Lei Zhu et al., 2021). The positive effects of Mindfulness observed during this period offer a benchmark for Mindfulness. Collectively, the improvement of the psycho-physical health is undeniable among those who have attempted these exercises in Mindfulness. In addition to the benefits for therapists, coaches, workers, academics and students, Mindfulness can be a decisive factor for the psycho-physical health of people suffering from stress, ailments, traumas or more serious illnesses that we won't explore here in the ebook. 20 Who is it for? Help for ailments, illnesses and pregnancies 2.3 Mindfulness can also be applied in relation to severe pain or trauma, such as during pregnancy and in the management and endurance of pain. During pregnancy, stress or a bad mood can interfere in the mother-infant relationship and in the development of the baby itself, considerably increasing the risk of post-natal mood disorders. Studies have shown that mothers who followed a standard Mindfulness Based Stress Reduction protocol during pregnancy experienced considerably positive results. The experimental group showed, in fact, an improvement in their mood by 20-25% higher than the control group made up of mothers who had not practiced Mindfulness Based Stress Reduction. This improvement was found in a reduction in anxiety, a reduction in depressive symptoms and less stress experienced in the postpartum period (Vieten, Astin, 2008). As indicated above, disorders such as Attention Deficit and Hyperactivity Disorder (ADHD) can also be helped with Mindfulness, especially in childhood. This disorder is characterized by the difficulty of focusing attention voluntarily and constantly, by the tendency for motor and cognitive hyperactivity and by the difficulty in emotional management. People suffering from this disorder show inconsistent or poor motivational levels and tend to have emotional deregulation. Meditation can represent an effective therapeutic integration tool to regulate states of cognitive and emotional activation. 21 Who is it for? Another point to highlight is that the New Age, esoteric, or religious character is linked to Mindfulness– this is wrong! This practice does not contain connotations like this. Its effects can be traced back to some form of "magic", but are well documented by thousands of scientific researchers. Mindfulness is today an absolutely suitable practice for every person who wants to regain the time to train in the presence and global awareness. Consequently, Mindfulness is not, as some think, a state of mind or a trance, or of entering a "mystical" dimension. The depth and complexity of Mindfulness has produced some false myths over time. First of all, Mindfulness is not a relaxation technique, but a kind of meditation. On the contrary, relaxation can be a beneficial effect, resulting from dedicating time to listening and Mindfulness. 22 Who is it for? False myths and biological motivations2.4 Furthermore, Mindfulness will not make you "happy": this idea of resulting happiness is one of the most common misconceptions about the practice and causes many people to fall into this error, giving the responsibility to an incorrect execution of the exercises. The here and now, at times, can be in fact not at all pleasant, indeed painful. These situations, however, are part of life and cannot be framed in any other way. The beginning of meditation and Mindfulness practices were the first step to feel and perceive the negative sensations of the body which slowly led to other stressful emotions. The more the stress increased, the more difficulty she had remembering. When we are stressed, our ability to remember is lessened and it generates perceptual distortions. Stress creates "tunnel" vision and reduces our creative ability. One case, for example, is Mrs. A, a 48-year-old architect who started the program due to lack of memory and difficulty remembering. Nothing she did was memorized and consequently remembered. 25 Case studies by Lissy Szwarcberg During the journey, Mrs. A. began to write down thoughts and subsequently emotions and physical sensations: the connection between the events and the emotions was the key to getting out of this uncomfortable situation. Recognize the beautiful, the unpleasant, and the neutral in relation to everyday events, without avoiding them. Thanks to this conscious work, Mrs. A. was able to get out of this context and start remembering past events. Mrs A. Another case is J., 23, a golfer: anxiety made him miss when he was at the start of the most important holes. He couldn't concentrate on the shot he was about to take and was thinking about the fear of making it to the green. He suffered from stomach pain, a product of the stress of competition. J. the golfer N, 30, had great difficulty controlling her anger. Everything overwhelmed her and made her feel insignificant and incapable. She got mad at anyone who told her that things weren't what she said and she couldn't listen to others. She enrolled in university three times without being able to complete a degree. He lived under constant scrutiny and could not lower levels of worry. His path to get here was related to anxiety and focused on the repetition of gestures, on the body scan and on the control of breathing. His key phrase was: "Courage is not the absence of fear, it is fear that walks". Today he is a professional golfer registered in the main European tournaments. 26 Case studies by Lissy Szwarcberg N.'s anger Due to low self-esteem she could not connect to what interested her for fear of a missed economic return. With practice, N. began to recognize the prejudices that had existed for so long without her knowing, and she recognized the impossibility that she had imposed on herself. The physical tension generated by these behavioral patterns filled her with stress. M. 19 had undertaken MBSR because he could not sleep or take exams. His anguish had completely overwhelmed him at night and he would not let go of ruminating thoughts. What aroused fear and uncertainty left her out of her choices. She was afraid of everything and this led her to avoid and reject. When she was able to remain in her fears, they began to take on a real dimension. They didn't "drown" her. She felt encouraged to move forward in her fears. A journey as curative as it is true. 27 M.'s anguish He felt that all his thoughts were wrong and he was continually fighting with the world because he could not stop imagining situations that could happen but had never happened: Michel de Montaigne, in the 15th century said: With practice, M.’s grades and overall performance increased. It was not necessary for him to spend as much time on personal development and studying, but to bring more awareness and focus into and out of the classroom, thus being able to redirect his energy more effectively. My life has been full of terrible misfortunes, most of which never happened. Case studies by Lissy Szwarcberg Make sure you are sitting comfortably before you start meditating - it is possible to do this on a meditation cushion, but if it is difficult for you to sit on a cushion on the floor, the recommendation is a chair. The position should be with the back straight but not tense. A comfortable position, with the chest open but soft to let the air in and out. If you have decided to do this in a chair or armchair, your feet should be firmly planted on the ground and your hands can be together or on your legs. The intention is that there are no interruptions for the next few minutes. Formal Breathing Attention Exercises (10 minutes) 30 Exercises LET'S START Keep your eyes open, but with a softened look, without focusing on any particular place. Only on a fixed point near you. Take 3 deep breaths, inhaling through the nose and exhaling through the mouth. With each inhale, feel your lungs and chest expand. As you exhale, feel your body soften allowing gravity to pass through. Let the tensions go to the ground. Make these exhalations stronger, just to bring full awareness to the act of breathing and to soften the body. After the third exhale, very gently, close your eyes and perform these steps: 31 Exercises Let the breath return to its normal flow and breathe through the nose. Feel the weight of your body make contact with the chair or pillow. Bring awareness to the contact of the soles of the feet on the ground. Feel your hands resting on your legs or together. Listen to the breath, without trying to change or modify it. Pay attention to the air inhaling and exhaling. Now, direct your attention to how the body feels as a whole: many times we are in fact attentive to so many stimuli that we do not realize how our body feels. We need to pay attention to areas of tension or discomfort, but also if there is a particularly relaxed area. It is essential to learn to listen to our body. Do not worry if the mind is distracted, it is very frequent and normal: when it happens, gently bring it back to be attentive to the sensations of the body. It doesn't matter how many times this mechanism happens: when this happens, gently direct it towards the object of meditation, such as attention to the breath. Little tip: if you have trouble hearing it, you can put a hand on your abdomen to accompany your attention. Notice the expansion and contraction of your belly. If your mind is very active, it can be helpful to count your breaths to bring awareness to your breath: the inhale is 1, the exhale is 2, and so on, until you reach 10. When you reach 10, stop there. and start over from 1. Remember that it is normal for thoughts to appear. 32 Exercises Enjoy the moment and pay attention only to your breathing and to cultivate your tranquility, trying to be fully aware of the natural movement of breathing. Stay in this state for as long as you'd like. Later, and very slowly, return to pay attention to your body and contact with surfaces; the soles of the feet with the floor, hands, arms, legs. Pay attention to the sounds and smells and... ... calmly open your eyes again! How did it go? Does your body feel different? Do you feel different in your mind? Don't worry if you find that your mind is filled with thoughts and it's hard to deal with. This is perfectly normal. Remember that this is a skill you are developing and it takes some time for it to become a healthy habit. Now, you can start your own personal journey! Bibliography Improving classroom learning environments by Cultivating Awareness and Resilience in Education (CARE): Results of a randomized controlled trial By Jennings et al., Sch Psychol Q. 28(4), 374–90 Epub : 2013 Sep 9 Mindfulness-Based Interventions in context: Past, Present, and Future By Kabat-Zinn, 10, 144-156 Clinical psychology: Science and practice 2003 Wherever You Go, There You Are: Mindfulness meditation for everyday life By Kabat Zinn, J, 1994 Piatkus, 2016 35 Vivere momento per momento By Kabat Zinn, J Garzanti, Milano: 2016 Mindfulness practice for protecting mental health during the COVID-19 pandemic By Lei Zhu et al., 11:329 Translational Psychiatry: 2021 Mindfullness and Health, therapy, Tehoury and Science By Chris Mace Routledge: 2008 Mindfulness y educación: posibilidades y límites By Palomero Fernández P., Valero Errazu D., Revista Interuniversitaria de Formación del Profesorado Universidad de Zaragoza: 2016 The role of Mindfulness in coaching By Passmore e Marianetti, The Coaching Psychologist, 3(3), 131 – 137 2007 Improving Mental Health and Well-Being through Informal Mindfulness Practices: An Intervention Study By Shankland et al., Applied Psychology: Health and well-being The International Association of Applied Psychology: 2020 La Mindfulness nella perdita e nella preparazione alla morte By Solito, Psicoterapeuti in-formazione N.11 APC, 2013 Dolore cronico e Mindfulness By Stefani, R., Psicoterapeuti in-formazione N. 14 APC, 2014 La Mindfulness. Il non fare, l’accettare e il fare consapevole Cognitivismo clinico By Rainone A., 9, 2, pp. 135-150. 2012 Mindfulness en Educación: experiencias y perspectivas desde Brasil By Terzi et al., Revista Interuniversitaria de Formación del Profesorado, 87 (30.3), pp. 107-122 2016 The Miracle of Mindfulness By Thich Nhat Hanh, 9, 2, pp. 135-150. Beacon Press Boston, 1975 Bibliography 36 Mindfulness y síntomas de depresión en adolescentes mexicanos estudiantes de bachillerato, Actualidades en Psicología By Veytia-López et al., Actualidades en Psicología, 30 (121) 39-48 2016 Effects of a Mindfulness-based intervention during pregnancy on prenatal stress and mood: results of a pilot study By Vieten, Astin, 11(1): 67-74 Arch Womens Ment Health, 2008 Mindfulness practice for protecting mental health during the COVID-19 pandemic By Zhu et al., Translational Psychiatry Nature Publishing Group, Berlin, 2021 Los Estudios Universitarios y el Mindfulness By Viciana et al.,Una Revisión Sistemática Revista Iberoamericana sobre Calidad, Eficacia y Cambio en Educación, 2018 Follow us on 37 https://www.docsity.com/en/ https://blog.docsity.com/en/blog/ Check out the free ebook: https://bit.ly/DocsityLibrary Hello! If you found this ebook useful, we ask you to please answer this two- question survey. https://bit.ly/DocsityMindfulness It's super fast and your feedback will allow us to continue to offer you the most relevant content! Do you like this content? Help us to continuously improve our offerings! Lissy Szwarcberg, Clinical and sports psychologist https://tranquiweb.com/ In 2015 she started her Mindfulness training and received a certificate as Mindful Teacher Essentials from Mindful Schools. In 2017 she founded Mindfulness Buenos Aires, with a deep conviction in the value of the meditative technique and transforming it into a habit and way of looking at the world. Trained in special Mindfulness and Dietary Attention Programs with Dr. Brewer of the Center for Mindfulness, in New York, she studied with the physician Jon Kabat-Zinn, who brings awareness to the West. In 2019 she obtained the certificate as Level I MBSR Insignant approved by the Global Mindfulness Collaborative (GMC), and continues to deepen her training in Mindfulness and Health Society. In 2021, the international training in Compassion Based Therapy (CFT) by Paul Guilbert took place. She currently works as a clinical psychologist and offers workshops, training sessions, and other online MBSR Mindfulness programs for people in companies, schools, athletes, sports teams, non- governmental organizations, health agencies, etc. She facilitates programs to reduce stress based on well-being from 4 to 8 weeks for the general public, but also programs for 6-week food consumption. Lissy is the creator of Tranquilweb, a meditation site created specifically to meet the needs of all those who want to start and deepen the path of meditation. Degree in Clinical Psychology and Sport Psychology by CENARD. Specialized in Mindfulness and MBSR Mindfulness Level I teacher In collaboration with