Mindfulness Made Easy
Page 17
Chapter 7
1. www.cs.princeton.edu/~rywang/berkeley/258/parable.html
2. www.dhammatalks.net/Books2/Bhikkhu_Buddhadasa_Keys_to_Natural_Truth.htm
3. Zimmerman J. et al. (2013) The Way We Refer To Ourselves Reflects How We Relate To Others: Associations Between First-person Pronoun Use and Interpersonal Problems, Journal of Research in Personality, vol. 47, issue 3, June 2013, pp218–225
4. Wei W.W. (1963) Ask The Awakened: The Negative Way, p7, edition published by Sentient (2002)
The science of interconnection
1. www.wildmind.org/blogs/on-practice/appreciation-is-contagious
http://blogs.psychcentral.com/mindfulness/2012/10/the-science-behind-why-everything-you-do-matters/
http://slooowdown.wordpress.com/2012/03/24/book-summary-of-connected-by-nicolas-christakis-james-fowler/
The research quoted comes from Christakis and Fowler Connected: The Amazing Power of Social Networks and How They Shape Our Lives (HarperPress, 2009)
2. http://userpage.fu-berlin.de/~health/support/schwarzer_rieckmann_in_weidner.pdf
3. www.psychologicalscience.org/index.php/news/releases/risk-factor-for-depression-can-be-contagious.html
4. http://bps-research-digest.blogspot.co.uk/2012/03/introducing-enclothed-cognition-how.html
5. Lee C. et al. (2011) Putting Like a Pro: The Role of Positive Contagion in Golf Performance and Perception PLOS ONE 6(10)
6. www.economist.com/news/science-and-technology/21565573-some-effects-smoking-may-be-passed-grandmother
The science of mindfulness and the self
1. www.psychologytoday.com/blog/your-brain-work/200910/the-neuroscience-mindfulness
2. ibid
3. Brewer J. et al. (2011) Meditation Experience is Associated with Differences in Default Mode Network Activity and Connectivity, PNAS vol. 108 no. 50, pp20254–20259
Chapter 8
1. Levy et al. (2012) The Effects of Mindfulness Meditation Training on Multitasking in a High-Stress Information Environment, Graphics Interface 2012
2. Flook et al. (2013) Mindfulness for Teachers: A Pilot Study to Assess Effects on Stress, Burnout, and Teaching Efficacy, Mind, Brain and Education, vol 7: 3 pp182–195 and Fortney et al. (2013) Abbreviated Mindfulness Intervention for Job Satisfaction, Quality of Life, and Compassion in Primary Care Clinicians: A Pilot Study, Family Medicine, vol 11:5 pp412–420
3. www.sciencedaily.com/releases/2013/09/130905202847.htm
http://link.springer.com/article/10.1007percent2Fs12671-013-0202-1#page-1
www.medicalnewstoday.com/releases/262251.php
www.telegraph.co.uk/news/newstopics/howaboutthat/9989142/Meditating-helps-students-get-better-grades.html
www.ia.ucsb.edu/pa/display.aspx?pkey=2970
4. http://themindfulmanifesto.com/mindfulness-in-the-news.html
5. Ortner C.N.M. et al. (2007) Mindfulness Meditation And Reduced Emotional interference On A Cognitive Task, Motivation and Emotion (2007) 31: pp271–283. See also Mindful Emotion Regulation: An Integrative Review (2009) Clinical Psychology Review, pp560–572
6. Kuyken et al. (2010) How does Mindfulness-based Cognitive Therapy Work? Behaviour Research and Therapy, Nov;48(11): pp1105–127
7. https://webspace.utexas.edu/neffk/pubs/SCpercent20Germerpercent20Chapter.pdf
8. Geschwind N. et al. (2011) Mindfulness Training Increases Momentary Positive Emotions and Reward Experience in Adults Vulnerable to Depression: A Randomized Controlled Trial, Journal of Consulting and Clinical Psychology, 2011 Oct;79(5):pp618–28 New York: Guilford Press
9. Roberts-Wolfe D. et al. (2012) Mindfulness Training Alters Emotional Memory Recall Compared to Active Controls: Support for an Emotional Information Processing Model of Mindfulness, Frontiers in Human Neuroscience, 2012 Feb 13; 6:1
10. Brown et al. (2007) Mindfulness: Theoretical Foundations and Evidence for its Salutary Effects, Psychological Inquiry, vol. 18, issue 4, pp211–237
11. Gilbert, Waltz (2010) Mindfulness and Health Behaviours, Mindfulness, vol 1, 4, pp227–234
12. Brown, Kasser (2005) Are Psychological and Ecological Wellbeing Compatible? The Role of Values, Mindfulness and Lifestyle, Social Indicators Research, 74, pp349–368, and Brown et al. (2009) When What One Has Is Enough: Mindfulness, Financial Desire Discrepancy, And Subjective Wellbeing, Journal of Research In Personality, vol. 43, issue 5, pp727–636
13. Grepmai et al. (2007) Promoting Mindfulness in Psychotherapists in Training Influences the Treatment Results of their Patients: A Randomized, Double-Blind, Controlled Study, Psychotherapy and Psychosomatics, 2007;76(6):pp332–8
14. http://michael-chaskalson.blogspot.co.uk/2012/11/what-impact-does-leaders-mindfulness.html
15. www.pnas.org/content/107/12/5334.long
16. Dunne et al. (2008) Spending Money On Others Promotes Happiness, Science, vol. 319 no. 5870 pp.1687–1688
17. www.psychologytoday.com/blog/feeling-it/201211/the-best-kept-secret-happiness-compassion
18. www.wildmind.org/blogs/on-practice/smiling-your-way-to-kindness
19. Emmons, McCullough (2003) Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Wellbeing in Daily Life, Journal of Personality and Social Psychology, Vol. 84(2), pp377–389
20. www.theguardian.com/commentisfree/2014/jan/08/green-space-combat-depression-mental-health
21. http://plumvillage.org/mindfulness-practice/the-5-mindfulness-trainings/
22. www.neweconomics.org/projects/five-ways-to-wellbeing
23. http://greatergood.berkeley.edu/article/item/how_positive_emotions_improve_our_health
24. Fredrickson et al. (2008) Positive Emotions, Induced Through Loving-Kindness Meditation, Build Consequential Personal Resources, Journal of Personal and Social Psychology, 95(5): pp1045–1062
25. Weng et al. (2013) Compassion Training Alters Altruism and Neural Responses to Suffering, Psychological Science, May 21, 2013 and Condon et al. (2013) Meditation Increases Compassionate Responses to Suffering, Psychological Science, October 2013 vol. 24 no.10 pp2125–2127
26. Pace et al. (2009) Effect of Compassion Meditation on Neuroendocrine, Innate Immune and Behavioral Responses to Psychosocial Stress, Psychoneuroendocrinology 34(1): pp87–98
The three-step breathing space, with action step
1. http://greatergood.berkeley.edu/article/item/taking_in_the_good
Index
A
acceptance 91, 102–3
compassionate abiding 115–17
and interconnection 135–6
of what we can’t change 157
action
effortless 156–7
for ethical living 161–3
and happiness 162–3
learning when not to act 41–2
managing mind and body well 154–6
mindful 105, 153–74, 181–3
mindful movement 105, 181–3
move from doing to being 142–3
multi-tasking 10
relentless doing 10–11, 42
skilful 111, 116, 153, 156–7, 162, 163
sustaining the virtuous spiral 157–8
three-step breathing space with action step practice 163–6
addictions 95, 97
altruism 160
see also compassion
amygdala 97
anger 16, 33, 39, 74–5, 96, 111, 115
anterior cingulate cortex 142
anxiety 1, 11, 14, 25, 44, 50, 51, 57, 65, 75–6, 81–2
panic 51, 62
paranoia 155
self-perpetuating 93
and stress 93, 94, 96
see also fear
approach mentality 33, 110, 111
asthma 155
attention
to breathing 57–63, 66 see also breathing, mindfulness of
science of mindful attention 56–7
and sensation 73–4
training 54–62
automatic thoughts 57
&n
bsp; living on autopilot 49–54 see also change blindness
mental agitation 49–50
and negativity bias 51–3, 72, 75–6, 94
avoidance 33
‘avoidant’ mentality 110
awareness 2–3
and attention see attention of the breath see breathing, mindfulness of
choiceless 131–3
of distraction patterns 40
embodied knowing 3
and ethical behaviour 161–3
and happiness/wellbeing 157
and letting go of selfhood 140–41
mindful see mindfulness experiences and reflections; mindfulness science and benefits; mindfulness training and practices
opening to 16–18, 70–71
seeing with 21, 70–71
of ‘selfing’ 141, 144–5
technology 179–80
awe 167
see also wonder
B
beginner’s mind 32
behavioural problems 95
behavioural regulation 16
being
move from doing to 142–3
in the present moment see mindfulness training and practices; present moment
selfhood see selfhood
see also living
bipolar disorder 155
Blake, William 140
body
brain see brain
breath see breathing, mindfulness of
existing only in the present 100
healthcare/medical effects of mindfulness 13–15, 97, 155, 160, 167, 174
managing mind and body well 154–6
mindfulness 98–102
posture see posture
scanning 89–92, 104, 105, 106, 120
and self-identity 130–31
sensations see sensations/sensing
stress see stress
see also embodiment
brain
amygdala 97
anterior cingulate cortex 142
areas of cognitive and emotional control 15, 19
attention networks 57
default mode network 57, 97, 142–3
frontal lobes 93
hippocampus 18
injury 131
insula 97, 142
mindfulness effects on 18–19, 57, 97, 109–10, 142–3
neuroplasticity 18–19, 143
and pain 15
pre-frontal cortex 19, 93, 97, 110, 142
and selfhood 142–3
and stress 11, 93, 94, 97
unconciousness neural processes 140
breathing, mindfulness of 57–63, 66
and distraction 69–70, 73–4
parasympathetic nervous system activated through 97
as practice of being present 88–9
and sensation 73–4
three-step breathing space practice 78–80, 104–5, 163–6
Buddha 11–12, 13, 95–6, 125–6
Buddhism 12–13, 126
C
cancer 10, 15, 167
care 158–61
see also compassion
carer stress 155
centring 34–5
mountain meditation 101–2
Chah, Achaan 127
change blindness 53–4, 56
cheerfulness 39, 161
see also happiness
Chodron, Pema 115
chronic fatigue 94
Chuang Tzu 77
co-operation
and collective wellbeing 160
working with our situation 35–6
cognitive rigidity 57
cognitive skills 15–16
cognitive therapy 15
commitment 19–20, 30
compassion 30–32, 92, 138, 157, 158–61
compassionate abiding 115–17
loving-kindness meditation 167–70
training in kindness 166–70
confidence 37–8, 59, 117, 118, 136, 174, 178, 183
connecting 36–7, 134–6
control 25
brain’s areas of cognitive and emotional control 15, 19
and letting go see letting go mindfulness and autonomy 158
cortex
anterior cingulate 142
pre-frontal 19, 93, 97, 110, 142
cortisol 14, 97
courage 33–4
curiosity 32, 92
D
Dalai Lama 179
default mode network 57, 97, 142–3
depression 1, 10, 14, 24, 50, 57, 75–6, 81–2, 94, 135, 161
relapse reduction 15
symptom reduction 167
diabetes 15, 95, 167
distraction 23, 40, 56, 120
of emotions/sensations 61
in mindfulness of breathing 69–70, 73–4
Dixon, Thomas 52–3
doing see action
doubt 62
E
embodiment 87–106
and acceptance 91, 102–3
body scanning 89–92, 104, 105, 106, 120
embodied knowing 3
embodied learning 178–9
and the fight or flight reaction 50–51, 88, 94, 95–6
of groundedness 34, 100, 106
mindfulness of body practice 98–9
mountain meditation 101–2
rider and horse analogy 9, 10, 16–17, 19, 34–5, 100
and sleepiness 61, 92
and stress see stress
emotions
brain areas of emotional control 15, 19
mindfulness of 61, 74–5
overwhelming 61
and sensation 74, 75
and the urge to react 74
and the virtuous spiral 157–8
see also anger; anxiety; depression; fear; sadness
ethical living 161–3
existence, Buddhist hallmarks of 126
see also impermanence
F
fear 17, 51, 74, 75, 76, 110, 112
and avoidance 33, 110
see also anxiety
feeling 20–21
see also sensations/sensing
fibromyalgia 155
fight or flight reaction 50–51, 88, 94, 95–6
Freud, Sigmund 13
G
gentleness 17–18, 31
gratitude 66, 159, 167, 173
diaries 161
groundedness 34, 100, 106
H
habits 11, 12, 42
habitual interpretation of thought and sensation 77–8
letting go of 2, 12, 76, 120
patterns of distraction 40
of perception 55
happiness 1, 14, 118
actions fostering 162–3
and attention 56
awareness, contentment and the path to 157
cheerfulness 39, 161
and co-operation 35–6
and interconnection 134–6
and loving-kindness
practice 167–70
see also compassion
and relentless doing 10–11
and smiling 118, 161
see also wellbeing
hearing 21
heart disease 15, 94–5, 167
hippocampus 18
hypertension 94
hyperventilation 62
I
identity, self- see selfhood
immune system 15, 95, 97
impermanence 126, 128–30, 144
implicit memory 50, 75
insomnia 155
insula 97, 142
interconnection 36–7, 134–6
interleukin-6 167
intuition 34, 175
irritable bowel syndrome 94, 155
J
James, William 118
K
Killingsworth, Matt 56
kindness 166–70
see also compassion
knowing, embodied 3
L
Laird, James 118
learning, embodied 178–9
letting go 125–48
and acceptance see acceptance
of beliefs 41
bringing awareness to 140–41
of expectations 103, 104
of judging 35–6, 60, 79, 119, 169
of ‘me’ 138–42
of old ways 2, 12, 76, 120
and posture 117
of resistance 41, 103
of seeking reassurance 32
of striving to achieve 23
of struggling 35–6, 90, 100, 115
versus suffering through clinging 126–8
of thoughts 98
living
on autopilot 49–54 see also change blindness
compassionate see compassion
ethical 161–3
mindful see awareness; mindfulness experiences and reflections; mindfulness science and benefits; mindfulness training and practices
with negativity bias 51–3, 72, 75–6, 94
in the past 50–51
unaware see unawareness
loneliness 146, 155
loss 33, 39
loving-kindness practice 167–70
see also compassion
M
meditation see mindfulness training and practices
mindfulness experiences and reflections 43–5, 63–6, 81–2, 104–6, 120–22, 145–8, 172–5, 188–91
roots and triggers leading to practice of mindfulness 23–6
mindfulness science and benefits in behavioural regulation 16
and the brain 18–19, 57, 97, 109–10, 142–3
bringing us to our senses 9
in cognitive skills 15–16
in depression relapse reduction 15
in educational and vocational circumstances 155, 160
of ethical living 161–3
healthcare/medical 13–15, 97, 155, 160, 167, 174
with the immune system 15, 97
medicine of mindfulness 12–16
in neuroplasticity 18–19, 143
in overall health 14
in pain reduction 15
reading and study 185, 193–8
in relationships 16
research studies of mindfulness 14–16, 56–7, 76, 97, 112, 142–3
science of mindful attention 56–7
in stress reduction 14, 97–8
see also stress
and wholeness see wholeness
mindfulness training and practices
1st week 22–3
2nd week 43
3rd week 62–3
4th week 80
5th week 103–4
6th week 118–19
7th week 143–5
8th week 170–72
9th week 187–8
acting mindfully 153–74 see also action
attention training 54–62
attitudes helpful for 29–40
and autonomy 158
with the body see body; embodiment
brain affects of 18–19, 57, 97, 109–10, 142–3