Mindfullness

Question 1

what does research suggest about negative thinking?

Answer 1

our brain tends to focus and hang on to negative thoughts and comments more strongly than positive thoughts and comments

Question 2

what is mindfulness?

Answer 2

being purposely aware of what is happening and what you are feeling in the present, rather than dwelling on the past or anticipating the future

it is a basic human ability and a tool/quality every human being possesses

Question 3

mindfulness helps people to what?

Answer 3

respond to a situation rather than react

Question 4

list several disciplines and practices that can cultivate mindfulness

Answer 4

1. meditation
2. yoga
3. mindfulness walks
4. mindfulness eating

Question 5

what are some benefits of mindfulness?

Answer 5

1. improves overall mental health
2. helps with chronic pain → decreases pain level and pain-related limitations
3. improves cognition, focus/attention
4. reduces biases
5. reduces emotional reactivity and tendency to focus on negative things
6. improves emotional resiliency and intelligence
7. improves social connectedness and empathetic attitudes

Question 6

clinicians with strong mindfulness skills demonstrate what things?

Answer 6

1. improved:
   
   1. ability to build rapport
   2. patient-centered communication
   3. positive emotional tone with patients
   4. patient satisfaction

Question 7

list overall mindfulness benefits

Answer 7

Improves:

1. overall well-being
2. immune function and response
3. sleep quality
4. self-awareness and self-insight
5. self-esteem
6. relationship with spouse and children
7. impulse control
8. morality
9. intuition and fear modulation
10. BP (reduces HTN)

Question 8

list the 8 regions that are consistently changed with mindfulness

Answer 8

1. Gray matter
   
   1. rostrolateral prefrontal cortex
   2. fusiform and inferior temporal gyri
   3. insular cortex
   4. anterior/mid cingulate cortex
   5. somatosensory cortices
   6. hippocampus
2. White matter
   
   1. corpus callosum
   2. superior longitudinal fasciculus

Question 9

list other areas of the brain that have been found to be altered by mindfulness

Answer 9

1. amygdala
2. prefrontal cortex
3. temporoparietal

Question 10

list the 4 most common types of mindfulness

Answer 10

1. breathing mindfulness
2. body scan
3. loving-kindness
4. observing-thought

Question 11

describe breathing mindfulness

Answer 11

during breathing mindfulness you focus your attention on the sensation of breathing, and refocusing on the breath when the mind wanders

goal → improve ability to focus on the moment and not perseverate on the past or future

Question 12

describe body-scan

Answer 12

during a body scan session, practitioners start at one end of their body and work through the whole body, scanning for areas of tension

goal → notice tension and allow it to release

Question 13

describe loving-kindness

Answer 13

during loving-kindness mindfulness, while breathing deeply, practitioners open their minds to receiving love/kindness and send messages of love/kindness to the world or specific people

goal → cultivate attitude of love/kindness toward everything and everyone even sources of stress

Question 14

describe observing-thought mindfulness

Answer 14

one is encouraged, while breathing deeply, to notice as thoughts arise, label them (for instance as positive or negative, focused on yourself or others) but avoid getting absorbed in them

goal → reduce emotional feelings/responses associated with different thoughts

Question 15

all 4 types of mindfulness have the following benefits:

Answer 15

1. increased positivity of affect
2. increased energy
3. increased focus on the present
4. decreased thought distraction

Question 16

list benefits specific to body scan mindfulness

Answer 16

1. greatest increase in awareness of one’s body
2. greatest decrease in negative thoughts and thoughts related to past and future

Question 17

list benefits specific to loving-kindness mindfulness

Answer 17

greatest boost in feelings of warmth and positive thoughts about others

Question 18

list benefits specific to observing-thoughts mindfulness

Answer 18

greatest increase in meta-cognitive awareness (awareness of how one thinks)

Question 19

list benefits specific to breathing mindfulness

Answer 19

no additional/specific benefits compared to other types of mindfulness

Question 20

how much and how long until mindfulness works?

Answer 20

1. research has yet to arrive at a consensus about how much and how often is “enough”
   
   1. some beneficial changes in brains can occur in relatively short periods (5-60 hours of practice)
   2. unclear on how long benefits last if you stop practicing