Mindfulness Compassion and Self Final

Influence of compassion meditation on physiological functioning

o Increases oxytocin o Reduces cortisol o Linked to physical health, better immune function in response to stress o Associated with longer telomeres (which predict life span)

Definition of compassion from a western perspective

o The humane quality of understanding the suffering of others and wanting to do something about it

Evolutionary advantage of compassion

- Research suggests compassion is a distinct emotion that evolved because it offered a selective advantage - Formation of alliances - allows for cooperative action - Groups where members had a sense of compassion helped each other -Compassionate individuals raise healthier offspring -Kindness rated most attractive quality in potential mate

Difference between empathy, empathetic concern, sympathy, and altruism

--Empathy • Emotional resonance - feeling what the other is feeling • A type of preverbal attunement • Stems from firing of mirror neurons, literally feel emotion the other is feeling (even if not fully aware of it) --Empathetic concern • Empathetic concern is an other-oriented emotion congruent with the perceived welfare of someone in need • Caring about the suffering of another and desiring their wellbeing • Empathy alone does NOT imply empathetic concern • Empathetic distress is a self-focused reaction of discomfort caused by resonating with another's pain May lead to the avoidance of others who are suffering --Sympathy • Emotional concern and caring about the suffering of others • Doesn't necessarily involve emotional matching (your pain, my concern) • May involve feelings of pity - feeling sorry for another --Altruism • Voluntary, intentional observable behavior benefiting another • NOT performed for egoistic or self-interested purposes • Not clear if compassion requires altruism • Is altruistic instinct in-born

Key elements of compassion from Buddhist perspective

-Applies to those whose suffering is self-inflicted as well as blameless victims -Applies to enemies as well as friends -Sees all people as humans who are worthy of compassion • Does NOT mean to condone or excuse behavior -Instead of anger at injustice, involves compassionate understanding for why we do wrong • Understands that there are millions of circumstances, most out of our control, leading to character, actions, etc. -Concern with self and others are interwoven • Compassion leads to happiness for the self, blame and hatred leads to unhappiness for the self

What is backdraft?

-Fire fighting term: When oxygen rushes into a fire, flames rush out -Often the pain stored inside gets released when we give self-compassion -For those with history of trauma or abuse in childhood, backdraft can be strong

Common sources of self esteem

-Global self worth - feeling of overall value as a person -Specific self worth - perception of competence within particular domains (Ex. school, looks, weight, etc.)

Difference between mindfulness and self-compassion

-Mindfulness accepts painful experience without resistance, "being" with things as they are -Compassion wishes the experiencer to be free from suffering, active self-soothing -Paradox: we gives ourselves compassion not to feel better but because we feel bad (we accept our pain but care about the fact we're in pain) -Self-compassion gives us the safety needed to be mindfully open to our pain

Difference between mindfulness and thought

-Mindfulness is a type of non-conceptual awareness that involves direct perception of reality without being filtered by thoughts. -Mindfulness does not mean that thought is not occurring, but it allows us to be aware when we are thinking.

Research on the benefits of mindfulness

-Reduces chronic pain, blood pressure, risk of heart attack, boosts immune system, helps skin conditions, improves sleep -Improves mental health outcomes like stress, anxiety, PTSD -Decreases stress and burnout, improves productivity and creativity, increases physical health and job satisfaction -Improved athletic performance, better sleep, better concentration and working memory -Improves attention, impulse control, reduces test anxiety.

Two core types practices in mindfulness meditations

1. Concentration -Involves keeping a steady focus on a single object -Practices use a single focal object, like sound, breathing, body sensation, a mantra, word, etc. -Purpose is to anchor our awareness, calm and focus the mind so it becomes less agitated. 2. Open Monitoring -Allows awareness to rest on whatever object is most salient in the moment -Sound, thought, sensation, emotion, etc. -It is usually practice once the mind has settled after a period of concentration -Insight is a key benefit of learning to pay attention to whatever arises in the present moment

Three components of self-compassion

1. Kindness- Treating self with understanding rather than harsh judgment 2. Common Humanity-Seeing own experience as part of larger human experience rather than isolating or abnormal 3. Mindfulness-Avoiding extremes of disconnection and over-identification with painful feelings -Allows us to "be" with suffering as it is

Three main systems targeted by Compassion Focused Therapy

1. Threat/defense System (cortisol/adrenaline) • Associated with feelings of fear • Evoked when we sense threat (body or self-concept) • Results in fight, flight, freeze or submit behavior • Underlies self-criticism 2. Drive/incentive system (dopamine) • Associated with feelings of anticipation and pleasure • Evoked when we achieve our goals • Results in motivation to succeed • Underlies the pursuit of high self-esteem, fosters self-criticism when goals are not met 3. Safety/soothing system (oxytocin, opiates) • Associated with feelings of calm and contentment • Evoked when we receive kindness, warmth, soothing • Results in self-soothing and self-care when suffering • Underlies self-compassion GOAL OF THERAPY IS TO BALANCE THREE SYSTEMS -If early attachment is problematic, soothing system may be underdeveloped and threat system overdeveloped -If cultural pressures overemphasize achievement, drive system may be too dominant

Reason why conflicts occur according to NVC

Conflicts emerge when our core needs are not met.

Person who developed Compassionate (Non-Violent) Communication (NVC)

Developed by Marshall Rosenberg in the late 1960s.

Three key elements of compassion according to western philosophy

In western philosophy, there have historically been three key elements to compassion 1. Suffering is serious 2. Pain is NOT self-inflicted 3. Must be able to see self in the same predicament (empathy?)

Role of MINFULNESS BASED STRESS REDUCTION in increasing self-compassion

Increases self compassion (five studies average 19% increase on SCS) -Self-compassion helps explain the reductions in stress linked with MBSR

Difference between loving-kindness and compassion

Loving kindness is broader, compassion is focused on suffering only

General features of the Mindful Self-Compassion program (do not need to know specific sessions)

Modeled on Mindfulness-Based Stress Reduction courses -2.5 hours once a week, 4 hour retreat - Designed for non-clinical populations - Uses meditation, informal practice, and homework exercises as teaching tools

Relationship between pain, resistance, and suffering (i.e. Suffering = Pain X Resistance)

Suffering = Pain X resistance • We amplify our pain when we resist the reality of the present moment

Default mode network

When the mind is at rest, the brain is highly active and does three main things 1. Generates sense of "self" 2. Projects "self" into the past and the future 3. Looks for problems The mind has a negativity bias -Leads to depression, rumination, worry, and regret -Evolutionarily adaptive for survival

Difference between empathy fatigue and compassion fatigue

o Compassion allows caregivers to be in the presence of suffering without being overwhelmed o Self-compassion provides the emotional resources needed to care for others o Caregivers' compassionate mind-state will impact others' mind-states through emotional resonance

What characterizes a compassionate workplace?

o Compassionate workplaces are characterized by openly expressed kindness and care for coworkers' well being • Have systems in place to become aware of hardships • Make it easy to donate to coworkers in need • Reward and recognize workers to help others

General features of the Compassion Cultivation Training program

o Developed by Thupten Jinpa and other researchers at Stanford University o 8 week training program designed to teach: • Settling and focusing of the mind • Loving-kindness and compassion for close others, oneself and all humanity • Uses meditation, interpersonal exercises • Taught in many settings including health case • Have sound useful for reducing stress and burnout

Understand essential components of Buddhist view of empty self (i.e. no fixed, permanent self and no core separate form its parts)

o Doesn't deny being, but questions "who" is being o Suggests that there is no fixed, core individual entity that is distinct and separate from the rest of life

In long-term compassion meditators, what areas of the brain show higher activation (e.g., joy, pain, empathy, readiness to help)?

o Highest levels of left-prefrontal activity every recorded • Left prefrontal cortex associated with joy o Stronger activity in right insula (empathy/maternal love) o When confronting suffering, more activity in areas associated with feeling pain o Increased activity in regions of the brain involved in planned movement (readiness to help) o Increased activity in reward centers of the brain

Research on the benefits of loving-kindness meditation

o Increases compassion and self compassion o Enhances mental health • Increases positive emotions such as love, joy, gratitude, pride, hope • Decreases depression and anxiety • Reduces PTSD symptoms among vets o Reduces illness symptoms and chronic pain o Increases feelings of similarity and positivity toward others • Less implicit bias against blacks and the homeless

Benefits of increasing compassion in the workplace?

o Increases worker productivity, feelings of connectedness, pride and commitment to the workplace o Compassionate leaders seen as wiser, more competent o Research in healthcare setting, • Employees have higher job satisfaction, superior teamwork, less absenteeism and emotional exhaustion • Better patient health outcomes and patient satisfaction

How is the development of the sense of self typically assessed in western science?

o Infancy • Infants are not born with sense of self • REQUIRES REPRESENTATIONAL ABILITY • Symbol stands for something else (pointing example) • Use language (symbols) to represent self: I, me, my • Sense of self in humans develops around 18 months • Asses through mirror recognition task (apes too) o Childhood • Early childhood • Sense of self is simple and concrete • All or nothing thinking about self (I am soccer player) • Later childhood • Can think about self in opposite ways • More accurate self-perceptions o Early adolescence • Self concept is more complex • Realize have "multiple selves" - act differently with different people • Feel conflict over which selves are true or false • Search for consistent and coherent self o Later adolescence and adulthood • Conflict over multiple selves lessens somewhat • Realize that different parts of ourselves come out in different contexts • Still tend to believe that we have a core "authentic" self

The role of thought and personal narratives in constructing sense of self

o It is thought which constructs the notion of separate, individual, permanent things o The mind tries to make sense of the world by encoding ever-changing experience into thoughts and concepts o Unquestioning belief in thought is why we believe in the permanent thing called ME o The story of self • Sense of continuity through time is a result of narratives • Develop sense of self in terms of who one was, who one is now, and who one expects to be • Narratives string together a series of ever-changing moments to create the idea of a stable, cohesive self • Narratives change according to what details are remembered, how story is framed by self and others, current mood or goals

Aim of loving-kindness meditation

o Making internal changes • If the self experiences loving kindness, it will put us in a happier, more peaceful frame of mind • Increases sense of interconnectedness

Definition of mindfulness (focus on present moment and acceptance of experience)

o Mindfulness is the self-regulating of attention so it is focused on the present moment. o Taking an open, curious, accepting, non-resistant stance towards one's experience

Role of empathetic distress in caregiver burnout

o Mirror neurons create empathetic resonance o Empathetic resonance can lead to secondary traumatic stress and burnout for caregivers

Impact of self-compassion in romantic relationships

o More caring and supportive relationship behavior o Less controlling and verbally aggressive o More likely to compromise in conflicts

Problems associated with the pursuit of high self-esteem

o Need to be special and above average to feel okay about oneself o Narcissism and self-entitlement o Bullying driven by quest for high self-esteem o Prejudice driven by quest for high self-esteem o Self-esteem is contingent on success in valued domains • Social approval, appearance, performance • Unstable feelings of self worth o End result is often feelings of inadequacy.

What is loving-kindness meditation?

o One of the key ways to develop compassion for self and others in Buddhist Theravadan Tradition o Aimed at the development of loving kindness: friendliness, benevolence, friendship, good will, sympathy, and active interest in others o Compassion occurs when kindness meets suffering o Begins by cultivating loving-kindness for self, then benefactor, neutral person, an enemy, and finally towards all sentient beings o Combines words, feelings, images o Goodwill versus good feelings • Builds intention to feel loving-kindness and goodwill toward self-others

Early influences on self-compassion

o Parental criticism o Conflict in the home o Secure attachment

What implication does the idea of interconnection (i.e. multiple causes and conditions) have for the idea of a separate, autonomous self?

o Recognizing "empty self" means recognizing the wave as well as the particle o Neither is ultimately "True" or "False" o Points to non duality • There is only the universe (everythingness) occurring • It is only through that creates sense of duality by using categories, assuming boundaries

Research on the benefits of compassion

o Reduced anxiety and depression o Increased compassion for the self and others o More forgiveness o Increases happiness, feelings of connectedness o Improves interpersonal functioning

Research on the benefits of self-compassion

o Reductions in anxiety, depression, stress, rumination, perfectionism, shame, suicidal ideation o Increases in life satisfaction, happiness, connectedness, self-confidence, optimist, curiosity, gratitude o Offers same benefits of self-esteem without pitfalls o Linked to coping and resilience o Linked to motivation • Personal standards are just as high, but we're not as upset when we don't meet them • Less fear of failure, more likely to try again and persist in efforts after failure o Linked to flexibility and creativity o Linked to personal accountability • Disposition to apologize o Linked to healthier behaviors and better physical health • Diet, exercise, quitting smoking • Fewer physical symptoms o Linked to better body image • Less body preoccupation and weight worries o Less disordered eating behaviors

Physiological underpinnings of self-criticism and self-compassion

o Self-criticism - Threat defense system - Cortisol and adrenaline prepare for fight or flight o Self-Compassion - Mammalian care-giving system - Oxytocin and opiates help us feel safe and secure o Three main signals for compassion - Physical warmth - Gentle touch - Soothing vocalizations

Two strategies recommended to caregivers to prevent burnout

o Setting boundaries • Downside: disconnects you from the person you care for, may reduce the quality of your care o Self-care strategies • Downside: Can only be done outside of the care giving setting

Age, gender, cultural differences in self-compassion

o Slight increase in self compassion with age o Women have slightly less self-compassion than men • Women are more critical o Thais had highest levels of self-compassion, Taiwanese the lowest, and Americans were in-between • Buddhism in Thailand • More Confucianism in Taiwan

What is the typical Western view of the self?

o The self is a fixed entity with independence existence o I-Self: cognitive constructor (thinker, doer, agent) o Me-Self: cognitive construction (product, object of thought, representation) • Allows people to imagine self in future/past, consider alternative behaviors, etc

Understand the term inter-being (Our existence is the result of codependent co-arising of countless causes and conditions)

o We are product of countless causes and conditions that have created and are creating our "self" • INTERBEING = CO-DEPENDENT AND CO-ARISING o It is only through that reifies this co-dependent process as a separate "Self"

How does idea of self cause suffering?

o We spend a lot of our time and energy "Selfing" • Leads to regretting our past and worrying about our future • Engage in self-judgment, belief we should have made different choices • Belief that the self is not good enough • Means we take things personally and feel the need to defend our ego • Sense of separate self often leads to feelings of isolation o Selfing is a natural function of the DEFAULT MODE NETWORK, mindfulness helps deactivate the dfm

NVC principles for listening in conflict situations

o When others criticize or disagree with us, we usually get defensive and attack back, which escalates conflict. o Another way to react is not take it personally, and try to see what is driving their behavior. • Identify what the other is feeling and the unmet needs underlying their feelings o Start by guessing their feelings and needs, to demonstrate that you're trying to understand • Helps them switch focus on their own feelings and needs rather than being defensive or aggressive o When people feel understood, they generally stop attacking us and we can find a more peaceful solution