Mindfulness

Question 1

How the PA is applied to MF: authenticity of goodness and excellence

Answer 1

• one of the assumptions of the PA is that + human traits are as authentic as - ones
• and that individuals strive to achieve greater life fulfilment by developing their natural strength and virtues
• in line w this, MF aims to enhance a person’s positive characteristics (e.g. being optimistic)

Question 2

How the PA is applied to MF: the acknowledgement of free will

Answer 2

• MF is based on an individual’s free will
• it’s a therapy that one chooses to engage in and helps the indiv become consciously aware of their present thoughts & feelings
• by encouraging ppl to gain control of their thoughts and emotions, they are able to exercise control (free will) over the amount of time spent on - thinking
• taking control of our feelings is central to increasing life satisfaction and contentment, therefore helping ppl move towards living a meaningful life
• MF is based on the assumption tht ppl use their free will to take control of their own mind

Question 3

what is the overall aim of PA?

Answer 3

• the overall aim of the PA is to promote human flourishing. MF aims to help ppl develop characteristics such as our natural strengths and psychological welll being

Question 4

Components of MF: gaining control of thoughts

Answer 4

• this is the overall aim of MF
• this component is demonstrated in a MF course run by Mind
• Week 4 of the course is called ‘getting out of autopilot’
• • psychologists believe that a lot of mental problems are due to uncontrollable - automatic thinking
• this component is based on helping ppl become the driver in control of their mind rather than allowing our thoughts to run free and out of control causing us stress and anxiety
• helps us realise thoughts = transient & they do not need to dictate how we feel

Question 5

Components of MF: mindfulness based stress reduction

Answer 5

• MBSR was developed by Jon Kabat Zinn in 1970s
• originally created to aid hospital patients
• intensive 8 week course consisting of 45 min group sessions
• after completing the course, the person should be able to build the techs they learn into everyday life
• some techniques taught include:
• meditation and mindful breathing
• body scan
• worry or urge surfing
• yoga

Question 6

Components of MF: MBSR - meditation and mindful breathing

Answer 6

• during an MBSR course, a practitioner would usually teach ppl how meditate properly
• it includes sitting in a relaxed position but with a straight spine
• there shuld be no distraction in order to focus on bodily sensations as you breathe in and out
• if your attention starts to wonder, then you gently bring your focus back to breathing

Question 7

Components of MF: MBSR - Body Scan?

Answer 7

• lie w ur back on the floor or a bed and close ur eyes. Move your awareness through your body, focussing on one area at a time. Stop whenever you find an area that is unusually tight or sore and focus your breath on this area until it relaxes
• you can use a calm and healing visualisation at this point as well (e.g ball of white light melting into the sore spot)

Question 8

Components of MF: MBSR - worry or urge surfing?

Answer 8

• approach ur thoughts and feelings like ur surfing on a wave
• turn ur awareness to the warning signs of a - feeling like worry, anxiety, or anger approaching
• imagine the - emotion coming at u like a wave that gets bigger and bigger as it approaches, crests as it reaches u, and falls as it moves away
• imagine riding that wave as it passes, and let the negative emotion go w it
• make sure to celebrate it ability to let the emotion go, but acknowledge that more will come eventually and remember to ‘ride the wave’ again when they do

Question 9

Components of MF: MBSR- Yoga?

Answer 9

• excellent way to reduce stress and practice MF as it incorporates many of the principles of MF such as having patience, and experiencing simply ‘being’ w/o the need to try and achieve something

Question 10

components of MF: informal practices of MF?

Answer 10

• although the therap initially takes place in gr sessions under the guidance of the practitioner, one of the aims is that individuals develop the skills to engage in MF in more informal settings w/o the need for the structured settings

Question 11

Evaluating the effec of MF: Scientific evidence

POINT

Answer 11

there is scientific evidence to support the benefits of MF

Question 12

Evaluating the effec of MF: Scientific evidence

EVIDENCE

Answer 12

Holzel et al found that meditating for 30 mins each day can improve th density of grey matter (neurons in the brain) in areas assoc w memory, stress and empathy

Question 13

Evaluating the effec of MF: Scientific evidence

EXPLAIN

Answer 13

this suggests that MF can bring about + changes in the physiology of the brain and can help w emotional states such as stress as well as improve memory

Question 14

Evaluating the effec of MF: Scientific evidence

CONTRAST

Answer 14

hwvr, not everybody has the characteristsics needed to do meditation. It may be exp sucess u already need to be a calm and patient person

Question 15

Evaluating the effec of MF: immune system

POINT

Answer 15

• there is evidence that MBSR can have a + effects on our immune system as well as our mood

Question 16

Evaluating the effec of MF: immune system

EVIDENCE

Answer 16

• Davidson et al (‘03) found that 25 healthy employees who completed an 8 wk MBSR programme had increased activity in areas of the brain assoc w + emotion compared to a control gr of 16 ppl. The MBSR gr also produced more antibodies in response to a flu jab compared to the control gr.

Question 17

Evaluating the effec of MF: immune system

EXPLAIN

Answer 17

this shows that there are quantifiable and measurable benefits to both physical and mental health from taking part in mindfulness based courses

Question 18

Evaluating the effec of MF: immune system

CONTRAST

Answer 18

hwvr, evidence suggetss that MF = only effective when done in gr settings. The evidence supporting the effec of doing MF alone is weak

Question 19

Evaluating the effec of MF: in conjunction

POINT

Answer 19

MF may be most effective when used in conjunction w psychoanalysis or CBT rather than as a therapy on its own

Question 20

Evaluating the effec of MF: in conjunction

EVIDENCE

Answer 20

MBCT (mindfulness based CBT) attempts to alter the process of thinking and the person’s relationship w thir thoughts, rather than just challenging the content of teh thoughts. Teesdale et al (2000) found that an 8 wk course MBCt sig reduced depression for ppl who had 3 or more exps of depression (no diff found in patients who 2 or less depressive episodes) this was compared to patients who had ‘treatment as usual’

Question 21

Evaluating the effec of MF: in conjunction

EXPLAIN

Answer 21

this is problematic bc it suggests that MF alone may not be as effective as when it’s combined w other more traditional forms of therapy. Although the Teasdale research suggets MBCT is effec, it is only of benefit to certain ppl (i.e those w recurent depres)

Question 22

evaluate the ethical issues of MF: anxiety

POINT

Answer 22

MF doesn’t involve dragging up the past and so should not provoke anxiety causing thoughts or memories

Question 23

evaluate the ethical issues of MF: anxiety

EVIDENCE

Answer 23

• unlike psychodynamic therapies, MF doesn’t involve attributing current issues to past events
• unlike CT it doesn’t aim to challenge and change thought processes, but rather to encourage an awareness and acceptance of thoughts

Question 24

evaluate the ethical issues of MF: anxiety

EXPLAIN

Answer 24

thfr, MF is a much more gentle approach to therapy, avoiding issues of anxiety and feelings of guilt assoc w other therapies

Question 25

evaluate the ethical issues of MF: roots POINT

Answer 25

an ethical concern is that clients may not be fully informed about the roots of MF

Question 26

evaluate the ethical issues of MF: roots EVIDENCE

Answer 26

a key feature of MF includes the practice of meditation. - Meditation is rooted in the Buddhist religion nd thfr ppl should be aware that they are engaging in a form of religious practise

Question 27

evaluate the ethical issues of MF: roots EXPLAIN

Answer 27

practising meditation may conflict w an individual's own religious or moral beliefs so they should be fully informed of the links to Buddhism before engaging in MF

Question 28

evaluate the ethical issues of MF: moral POINT

Answer 28

practising MF can lead to ppl becoming more moral in other aspects of their life

Question 29

evaluate the ethical issues of MF: moral EVIDENCE

Answer 29

Reudy and Schweitzer found that ppl who were proficient in MF were less likely to cheat on a task and more likely to uphold ethical standards in a decision making process

Question 30

evaluate the ethical issues of MF: moral EXPLAIN

Answer 30

this suggests that improving our state of mind through MF can bring benefits to our approach to life

Question 31

evaluate the ethical issues of MF: moral CONTRAST

Answer 31

- however, it's diff to establish cause & effect. - it could be that ppl with a higher sense of morality to start w are more likely to commit themselves to developing their level of MF