Difference between revisions of "Mindfulness"

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Mindfulness is a core concept of Optimal Work and the second of the three primary steps that bring somebody into full engagement with a task. Mindfulness is very simply defined as the ability to hold one’s attention in the present moment.  
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Mindfulness is a core concept of Optimal Work and the second of the three primary steps that bring somebody into full engagement with a task.
  
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=== Mindful Attention ===
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=== Preliminary Topic Outline ===
 
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According to the model of OptimalWork, successfully reframing a task takes one out of limbic attention and into mindful attention. In limbic attention, one is caught in a misplaced "fight or flight" mode, with the brain's executive function attenuated and the mind reactive and distractible. In mindful attention, on the other hand, the limbic system is turned down in favor of the more deliberate functions of the brain. When mindful, the brain carries out executive tasks more effectively and is less responsive to distracting auditory, visual, and mental cues.
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==== Psychological Definition ====
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* Ability to focus the mind on any one thought/sensation for an extended period of time
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* Noticing, and achieving mental "distance" from, uncomfortable thoughts or sensations, by accepting them
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* Three skills: noticing, feeling, and letting go (returning to task at hand)
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* Weakens the power that our emotions have over us, allowing us to act independently of them
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* Experiential willingness to feel discomfort associated with challenge and delve entirely into a task
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* The experiential side of reframing; stabilizes the reframe
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* Self-forgetfulness and allowing of oneself to be surprised
  
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==== The Neuroscience of Mindful Attention ====
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==== Neurological Perspective ====
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* Mindful attention results from successfully reframing a task
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* Limbic system is turned down and more deliberate functions of the brain are allowed to dominate
 +
* Inhibition of the amygdala's fear response and fight-or-flight
 +
* Improved executive function associated with mindfulness
 +
* Heart-rate variance and the parasympathetic nervous system
 +
* Relative deactivation of the default mode network and predominance of PFC and salience networks
 +
* Right brain over left brain: experiencing one's world as-it-is, not as a model
  
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==== Mindfulness Techniques ====
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* Focusing entirely on the sensation of the breath (dynamic and static all at once)
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* Seeing attention as a precious liquid and returning the attention into that vessel whenever it moves away
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* Noticing one's thoughts and whether they concern the past or the future, or a different place
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* Selective noticing of sounds within a soundscape
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* Grounding exercises: feeling all the sensations of the body, starting with the feet
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* Imagining the body as a vessel through which air is moving, from the ground through the feet and out the head
  
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==== Mindfulness and Work ====
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[Does this merit its own section?]
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* Perhaps could go into an explanation of task, as opposed to default, attention
  
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==== Long-Term Benefits of Mindfulness ====
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* Depression
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* Anxiety
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* See studies below
  
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==== Limitations of Mindfulness ====
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* [Inchoate idea: mindfulness as still incomplete, with challenge completing the triad of OptimalWork]
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* Still needs challenge to reactivate the sympathetic nervous system and arrive in flow
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* Mindfulness allows us to forget ourselves in order that we might attend to others and our work
 +
* Flow, not merely mindfulness, accomplishes the brain changes associated with growth in skills and traits
 +
** Study with elderly people and retention of brain mass
 +
** ACh and norepinephrine [look for evidence]
 +
* Mindfulness less effective when engaged in for the purpose of eliminating negative emotions
 +
* Mindfulness does not incorporate the ideals of love and service for others, which are found in challenge
  
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=== Psychological Definition ===
 +
----
 +
=== Neurological Perspective ===
 +
----
 +
=== Mindfulness Techniques ===
 +
----
 
=== Mindfulness and Work ===
 
=== Mindfulness and Work ===
 +
----
 +
=== Long-Term Benefits of Mindfulness ===
 +
----
 +
=== Limitations of Mindfulness ===
 
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==== Preliminary Literature ====
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=== The Technique of Mindfulness ===
 
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==== Long-Term Brain Changes ====
 
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<ref>Wielgosz J, Goldberg SB, Kral TRA, Dunne JD, Davidson RJ. Mindfulness Meditation and Psychopathology. Annu Rev Clin Psychol. 2019 May 7;15:285-316. doi: 10.1146/annurev-clinpsy-021815-093423. Epub 2018 Dec 10. PMID: 30525995; PMCID: PMC6597263.</ref>
 
<ref>Wielgosz J, Goldberg SB, Kral TRA, Dunne JD, Davidson RJ. Mindfulness Meditation and Psychopathology. Annu Rev Clin Psychol. 2019 May 7;15:285-316. doi: 10.1146/annurev-clinpsy-021815-093423. Epub 2018 Dec 10. PMID: 30525995; PMCID: PMC6597263.</ref>
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Latest revision as of 21:47, 24 November 2022

Mindfulness is a core concept of Optimal Work and the second of the three primary steps that bring somebody into full engagement with a task.

Preliminary Topic Outline

Psychological Definition

  • Ability to focus the mind on any one thought/sensation for an extended period of time
  • Noticing, and achieving mental "distance" from, uncomfortable thoughts or sensations, by accepting them
  • Three skills: noticing, feeling, and letting go (returning to task at hand)
  • Weakens the power that our emotions have over us, allowing us to act independently of them
  • Experiential willingness to feel discomfort associated with challenge and delve entirely into a task
  • The experiential side of reframing; stabilizes the reframe
  • Self-forgetfulness and allowing of oneself to be surprised

Neurological Perspective

  • Mindful attention results from successfully reframing a task
  • Limbic system is turned down and more deliberate functions of the brain are allowed to dominate
  • Inhibition of the amygdala's fear response and fight-or-flight
  • Improved executive function associated with mindfulness
  • Heart-rate variance and the parasympathetic nervous system
  • Relative deactivation of the default mode network and predominance of PFC and salience networks
  • Right brain over left brain: experiencing one's world as-it-is, not as a model

Mindfulness Techniques

  • Focusing entirely on the sensation of the breath (dynamic and static all at once)
  • Seeing attention as a precious liquid and returning the attention into that vessel whenever it moves away
  • Noticing one's thoughts and whether they concern the past or the future, or a different place
  • Selective noticing of sounds within a soundscape
  • Grounding exercises: feeling all the sensations of the body, starting with the feet
  • Imagining the body as a vessel through which air is moving, from the ground through the feet and out the head

Mindfulness and Work

[Does this merit its own section?]

  • Perhaps could go into an explanation of task, as opposed to default, attention

Long-Term Benefits of Mindfulness

  • Depression
  • Anxiety
  • See studies below

Limitations of Mindfulness

  • [Inchoate idea: mindfulness as still incomplete, with challenge completing the triad of OptimalWork]
  • Still needs challenge to reactivate the sympathetic nervous system and arrive in flow
  • Mindfulness allows us to forget ourselves in order that we might attend to others and our work
  • Flow, not merely mindfulness, accomplishes the brain changes associated with growth in skills and traits
    • Study with elderly people and retention of brain mass
    • ACh and norepinephrine [look for evidence]
  • Mindfulness less effective when engaged in for the purpose of eliminating negative emotions
  • Mindfulness does not incorporate the ideals of love and service for others, which are found in challenge

Psychological Definition

Neurological Perspective

Mindfulness Techniques

Mindfulness and Work

Long-Term Benefits of Mindfulness

Limitations of Mindfulness


Preliminary Literature

[1]

[2]

[3]

[4]

[5]

[6]

[7]

[8]

[9]

[10]

[11]

[12]

[13]

[14]

[15]

[16]

[17]


References

  1. ↑ Wielgosz J, Goldberg SB, Kral TRA, Dunne JD, Davidson RJ. Mindfulness Meditation and Psychopathology. Annu Rev Clin Psychol. 2019 May 7;15:285-316. doi: 10.1146/annurev-clinpsy-021815-093423. Epub 2018 Dec 10. PMID: 30525995; PMCID: PMC6597263.
  2. ↑ Schutte NS, Malouff JM, Keng SL. Meditation and telomere length: a meta-analysis. Psychol Health. 2020 Aug;35(8):901-915. doi: 10.1080/08870446.2019.1707827. Epub 2020 Jan 5. PMID: 31903785.
  3. ↑ Sanada K, Montero-Marin J, Barceló-Soler A, Ikuse D, Ota M, Hirata A, Yoshizawa A, Hatanaka R, Valero MS, Demarzo M, Campayo JG, Iwanami A. Effects of Mindfulness-Based Interventions on Biomarkers and Low-Grade Inflammation in Patients with Psychiatric Disorders: A Meta-Analytic Review. Int J Mol Sci. 2020 Apr 3;21(7):2484. doi: 10.3390/ijms21072484. PMID: 32260096; PMCID: PMC7177919.
  4. ↑ Thimm JC, Johnsen TJ. Time trends in the effects of mindfulness-based cognitive therapy for depression: A meta-analysis. Scand J Psychol. 2020 Aug;61(4):582-591. doi: 10.1111/sjop.12642. Epub 2020 Apr 21. PMID: 32319124.
  5. ↑ So WWY, Lu EY, Cheung WM, Tsang HWH. Comparing Mindful and Non-Mindful Exercises on Alleviating Anxiety Symptoms: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2020 Nov 23;17(22):8692. doi: 10.3390/ijerph17228692. PMID: 33238594; PMCID: PMC7700675.
  6. ↑ Khoury B, Lecomte T, Fortin G, Masse M, Therien P, Bouchard V, Chapleau MA, Paquin K, Hofmann SG. Mindfulness-based therapy: a comprehensive meta-analysis. Clin Psychol Rev. 2013 Aug;33(6):763-71. doi: 10.1016/j.cpr.2013.05.005. Epub 2013 Jun 7. PMID: 23796855.
  7. ↑ Khoury B, Lecomte T, Gaudiano BA, Paquin K. Mindfulness interventions for psychosis: a meta-analysis. Schizophr Res. 2013 Oct;150(1):176-84. doi: 10.1016/j.schres.2013.07.055. Epub 2013 Aug 15. PMID: 23954146.
  8. ↑ Lomas T, Ivtzan I, Fu CH. A systematic review of the neurophysiology of mindfulness on EEG oscillations. Neurosci Biobehav Rev. 2015 Oct;57:401-10. doi: 10.1016/j.neubiorev.2015.09.018. Epub 2015 Oct 9. PMID: 26441373.
  9. ↑ Gotink RA, Meijboom R, Vernooij MW, Smits M, Hunink MG. 8-week Mindfulness Based Stress Reduction induces brain changes similar to traditional long-term meditation practice - A systematic review. Brain Cogn. 2016 Oct;108:32-41. doi: 10.1016/j.bandc.2016.07.001. Epub 2016 Jul 16. PMID: 27429096.
  10. ↑ McConville J, McAleer R, Hahne A. Mindfulness Training for Health Profession Students-The Effect of Mindfulness Training on Psychological Well-Being, Learning and Clinical Performance of Health Professional Students: A Systematic Review of Randomized and Non-randomized Controlled Trials. Explore (NY). 2017 Jan-Feb;13(1):26-45. doi: 10.1016/j.explore.2016.10.002. Epub 2016 Oct 24. PMID: 27889445.
  11. ↑ Alsubaie M, Abbott R, Dunn B, Dickens C, Keil TF, Henley W, Kuyken W. Mechanisms of action in mindfulness-based cognitive therapy (MBCT) and mindfulness-based stress reduction (MBSR) in people with physical and/or psychological conditions: A systematic review. Clin Psychol Rev. 2017 Jul;55:74-91. doi: 10.1016/j.cpr.2017.04.008. Epub 2017 Apr 23. PMID: 28501707.
  12. ↑ Young KS, van der Velden AM, Craske MG, Pallesen KJ, Fjorback L, Roepstorff A, Parsons CE. The impact of mindfulness-based interventions on brain activity: A systematic review of functional magnetic resonance imaging studies. Neurosci Biobehav Rev. 2018 Jan;84:424-433. doi: 10.1016/j.neubiorev.2017.08.003. Epub 2017 Aug 7. PMID: 28797556.
  13. ↑ Pascoe MC, Thompson DR, Jenkins ZM, Ski CF. Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. J Psychiatr Res. 2017 Dec;95:156-178. doi: 10.1016/j.jpsychires.2017.08.004. Epub 2017 Aug 23. PMID: 28863392.
  14. ↑ Blanck P, Perleth S, Heidenreich T, Kröger P, Ditzen B, Bents H, Mander J. Effects of mindfulness exercises as stand-alone intervention on symptoms of anxiety and depression: Systematic review and meta-analysis. Behav Res Ther. 2018 Mar;102:25-35. doi: 10.1016/j.brat.2017.12.002. Epub 2017 Dec 20. PMID: 29291584.
  15. ↑ Vignaud P, Donde C, Sadki T, Poulet E, Brunelin J. Neural effects of mindfulness-based interventions on patients with major depressive disorder: A systematic review. Neurosci Biobehav Rev. 2018 May;88:98-105. doi: 10.1016/j.neubiorev.2018.03.004. Epub 2018 Mar 13. PMID: 29548932.
  16. ↑ Nascimento SS, Oliveira LR, DeSantana JM. Correlations between brain changes and pain management after cognitive and meditative therapies: A systematic review of neuroimaging studies. Complement Ther Med. 2018 Aug;39:137-145. doi: 10.1016/j.ctim.2018.06.006. Epub 2018 Jun 19. PMID: 30012384.
  17. ↑ Parmentier FBR, García-Toro M, García-Campayo J, Yañez AM, Andrés P, Gili M. Mindfulness and Symptoms of Depression and Anxiety in the General Population: The Mediating Roles of Worry, Rumination, Reappraisal and Suppression. Front Psychol. 2019 Mar 8;10:506. doi: 10.3389/fpsyg.2019.00506. PMID: 30906276; PMCID: PMC6418017.


This article has great references for recent literature on mindfulness, reframing (reappraisal), rumination and worry. Total support. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6418017/

An important study from 2013: Desrosiers A., Vine V., Klemanski D. H., Nolen-Hoeksema S. (2013). Mindfulness and emotion regulation in depression and anxiety: common and distinct mechanisms of action. Depress. Anxiety 30 654–661. 10.1002/da.22124 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4012253/


Also: Burg J. M., Michalak J. (2011). The healthy quality of mindful breathing: Associations with rumination and depression. Cogn. Ther. Res. 35 179–185. 10.1007/s10608-010-9343-x https://idp.springer.com/authorize/casa?redirect_uri=https://link.springer.com/content/pdf/10.1007/s10608-010-9343-x.pdf&casa_token=FPU_VUoowGwAAAAA:OmyRHtDmP4n0-m5-APlFOWgLH7snvEFbiCOp6RR9K0h7p0r5L_E0CUlwMQakVqcmNQMl5ErGaocRHno

Coffey K. A., Hartman M., Fredrickson B. L. (2010). Deconstructing mindfulness and constructing mental health: understanding mindfulness and its mechanisms of action. Mindfulness 1 235–253. 10.1007/s12671-010-0033-2 https://idp.springer.com/authorize/casa?redirect_uri=https://link.springer.com/content/pdf/10.1007/s12671-010-0033-2.pdf&casa_token=pjR48-uxiQ4AAAAA:sksAbk4SsTu_ChxLqdF7uRUkEsZVx9YDsrTLR93K-B-jk-aUCwFXtAb_10YR61tP9gliNoJQigZ0cpw https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4012253/

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