Mindfulness II

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

- Uses meditation, informal practice, interpersonal exercises and homework assignments - Designed to explicitly teach skills of self-compassion

Key elements of compassion from Buddhist perspective

"If you want others to be happy, practice compassion. If you want to be happy, practice compassion." Buddhists emphasize compassion because it is a path to freedom. Compassion is the natural outgrowth of wisdom and understanding. Emotional elements involved but a wise view of understanding naturally leads to compassion. Based on insight into the truth that all beings want happiness and don't want to suffer- human nature. Entails understanding of the shared human condition. Every act of violence is made to meet their needs; if you peel back the onion deep enough it comes to be the desire to be happy. Near enemy of compassion is pity ("otherness"). Compassion recognizes the essential interrelatedness of all beings. Sees all people as humans worthy of compassion. Involves compassionate understanding for the complex reasons why people do wrong. Not condoning other's behavior but understand the reasons that led them to do it. The idea that everything is interdependent and there is no independent cause and no such thing as an independent self. We are continual causes of multiple influences. In the Buddhist perspective, there is no individual self who chose to be violent. See humans as a larger interdependent whole.

Three main systems targeted by Compassion Focused Therapy

- Systems work together to regulate emotional life. -Threat/Defense system (cortisol, adrenaline) --threat focused ---Protection, safety seeking, activating/inhibiting ---Activates sympathetic nervous system - Drive/Incentive system (dopamine)--- Incentive/resource focused ---Wanting, pursuing, achieving, consuming, activating ---Dry system. Excitement/dopamine that pushes you towards goal. Elevates arousal. -Safety/Soothing system (oxytocin, opiates)-- affiliative focused ---Closely related to Neomammalian ----Caregiving System Safeness-kindness, soothing

What is the typical Western view of the self (fixed entity with separate inner essence form body)?

-"self" as a fixed entity with independent existence. Ontological entity: something that actually exists. A thing. -I​-self:​ Cognitive Constructor --thinker, doer, agent (here right now) *actual. The experiencing self (I). -Me-self: ​Cognitive Construction --object of thought, product, representation (california next week) *thought. Requires representation. Allows people to imagine self in future/past, consider alternative behaviors, etc.

Age, gender, cultural differences in self-compassion

-Age Differences in Self-Compassion --At our age many pressures can lead to self criticism but as people get older they tend to be more self-compassionate because there is a wisdom element and a better understanding of common humanity. Slight increase in self-compassion with age. Self-compassionate adolescents have higher levels life satisfaction, social connectedness & lower depression, anxiety, stress. Self-compassion provides a buffer against the negative effects of low self-esteem in transition from 9-10th. Negative effects of low self esteem are buffered by SC. It gives a lot of strength and resilience even if you don't like yourself. -Gender Differences in Self-Compassion --Women are much more compassionate towards others than men. No strong link with compassion with self vs. others. However, women have slightly lower self-compassion than men. Related to 1/10 of women are much more self critical than men. Women tend to be more negative thinkers than men. Evolutionary advantages for women to be negative thinkers. Men are expendable and women reproduce. Women are more self-critical and tend to ruminate on negative emotions (more threat focused). SC decreases in adolescence for females but not for males. -Cultural Differences in Self-Compassion --Eastern cultures are more interdependent and Western cultures are more independent and may lead to more pressure to the self. Study- Looked at Thailand, Taiwan, & US. Thailand: more Buddhist. Taiwan: more emphasis on achievement, motivated through criticism, highly valued, more Confucian. Thais had highest levels, Taiwanese had the lowest, Americans in-between levels of self-compassion. Self-compassion differs between culture but the benefits are universal. In all three cultures, SC is strongly linked to psychological well-being.

Evolutionary advantage of compassion

-formation of alliances - cooperative actions -help each other = more likely to survive -raise healthier offspring -kindness rated most attractive quality in potential mate

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

-But what about choice and free will -Sense of choice and agency central to our sense of being an individual, separate self -Are our choices ever separate and independent of other causes and conditions? -If we are always being influenced by multiple forces, is there really "self"-determination and "self"-control? -Executive control center cannot be found in -the brain --A dynamic and temporary pattern of neuronal activity -Conscious thought influences future actions by providing input into system, doesn't independently "decide" them

Research on the benefits of compassion meditation (e.g., reduced anxiety and depression, increased compassion for self and others, more forgiveness, etc.)

-Compassion often examined using self-‐‐report measures Studies show compassion helps others --More altruism, empathy, forgiveness, and giving social support to others. More positive responses to suffering and a cluster of prosocial behavior. --Linked to better relationship functioning and more positive regard from others -Studies show compassion helps the self -Less anxiety, depression, and chronic distress, more feelings of gratitude and life satisfaction

What characterizes a compassionate workplace?

-Compassionate workplaces are characterized by openly expressed kindness and care for co-worker's well being. --Have systems in place to become aware of hardships (set mechanisms in order to find out who is suffering). Mindfulness: be aware in order to be kind --Make it easy to donate to co-workers in need. People feel like they are extending compassion if they help somebody they know.

Difference between empathy, empathic concern, sympathy, and altruism

-Empathy --Feeling what the other is feeling - emotional attunement. Our emotional responses are triggered from other people's emotional responses. Empathetic Residence. Stems from firing of mirror neurons. The pain centers of your brain lighten up when you see other's emotional reactions. -Empathic Concern --Other-oriented response -caring about the suffering of another and desiring their well-being. -Sympathy --Feeling sorry or pity for others. Feels as if the person is looking down on you. Doesn't necessarily involve emotional resonance (your pain, my concern). -Altruism --Voluntary, intentional observable behavior benefiting another - not performed for egoistic or self-interested purposes. If you are helping others primarily to benefit yourself it is not considered an altruism. Helping behavior is not necessarily similar to compassion; it is possible that compassion has deep roots in humanity.

How does idea of self cause suffering?

-Everything working towards inside but the self is not real because the self is the cause of suffering. Sense of self means we spend a lot of time regretting the past and worrying about the future. -Often dissatisfied with life circumstances because we can imagine selves in better situation, somewhere else, etc. Even when circumstances good, often think about how it COULD be better -If self seen as real and separate, leads to self-judgment, taking things too personally. Pain of not being in control while thinking we SHOULD be -Sense of separate self often leads to feelings of isolation, belief that self is deficient, social comparison

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

-Existence results of "inter-being" or co-dependent co-arising. We are the product of countless causes and conditions that have created and are creating our "self". -It is only thought that reifies this co-dependent process as a separate "self"

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

-Highest levels of left‐prefrontal activity ever recorded; Left prefrontal cortex associated with joy -Stronger activity in right insula (empathy/maternal love) -When confronting suffering (i.e. screams) more activity in areas associated with feeling pain -Increased activity in regions of brain involved in planned movement (readiness to help). Motor centers are more active (those that push you to help). -Increased activity in reward centers of the brain (release of dopamine; satisfaction).

Influence of compassion meditation on physiological functioning

-Increases oxytocin and reduces cortisol -Linked to physical health, better immune function and longer telomeres (which predict life span) -Strengthens connections in brain areas used to detect emotions in others, increases empathetic accuracy

Benefits of increasing compassion in the workplace?

-Increases worker productivity, feelings of connectedness, pride and commitment to the workplace. --Compassionate leaders are seen as wise, respectful, and competent. --Research in health care setting: Employees have higher job satisfaction, superior teamwork, less absenteeism and emotional exhaustion. Better patient health outcomes and patient satisfaction. --Increases worker productivity, feelings of connectedness, pride and commitment to the workplace. Having a compassionate workforce helps decrease employee turnover. --Reward and recognize workers who help others. Including acknowledgments. Cultivates culture of caring.

Four steps of expressing in conflict situations in Non-Violent Communication

-specific observations of concrete behaviors -State how we feel when faced with the other's behavior -State our unmet need -Request specific, do-able action

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

-It is thought which constructs the notion of separate, individual, permanent things. Notion that there is a mean separate- really only a thought if you look deep enough. The self is a THOUGHT, not an actual entity. Unquestioning belief in thought is why we believe in the permanent "thing" called ME. The mind tries to make sense of the world by encoding ever-changing experience into knowledge. Knowledge is a picture of reality, not reality itself. Mind tries to make sense by constructing pictures of self vs. others vs. objects. Most think of self as a thing that lasts through time. Brain activity is consciousness; thoughts are energy. -Self concept results from stories we tell about ourselves. Identity focuses on emotionally charged episodes. Self on continuity of time; your memories are often inaccurate. Narratives evolve and change over life course. Change according to what details are remembered, how story is framed by self and others, current goals. Narratives also reflect sociocultural context. Does story start with birth of self, parents, birthplace? Our sense of who we are is arbitrary/flexible.

What is loving kindness meditation?

-One of the oldest practices in Buddhist traditions. Designed specifically to generate the sense of goodwill and compassion for others. Key ways to develop compassion for self and others by first cultivating it for the self, then benefactor, neutral person, enemy,then all sentient beings. Buddha taught to monks as antidote to fear because compassion activates self soothing safety systems. Aimed at the development of loving-kindness: Friendliness, benevolence, friendship, good will, sympathy, active interest in others. Loving-kindness does not require suffering. Aimed at making internal changes to cultivate good intention within self. Repeat set of phrases (good wishes) such as "may you be happy, peaceful, healthy". Increases sense of interconnectedness and common humanity. Builds INTENTION to feel loving-kindness and goodwill toward self-others. With each phrase you plant a seed of intention. -Research: increases mindfulness and self-compassion. Includes sending goodwill, compassionate wishes to others and self simultaneously. Enhances mental health, reduces PTSD symptoms and probabilities, decreases depression and anxiety, increases positive emotions (love, joy, gratitude, pride, hope). Reduces illness symptoms and chronic pain, helps immune system, increases physical health, feelings of similarity and positivity towards others, and decreases prejudice.

Research on the benefits of self-compassion (e.g., psychological well-being, positive emotions, negative emotions, coping, academic goals and health behaviors)

-Self-Compassion linked to Well-Being --Meta analysis found strong effect size between self-compassion. Increases in more positive outcomes and thoughts, life satisfaction, and happiness. Self compassion is embracing suffering with kindness and care. Lessens the negative mindset by providing comfort and soothing which enhances the positive mindset by creating feelings of kindness and connectedness. -Self-Compassion linked to Motivation, Flexibility/Creativity, Personal Accountability --Intrinsic Motivation: desire to learn and grow. SC don't lose confidence, afraid of failure, safe to try and fail. More likely to pick self up when you fail. Less fear of failure, more likely to try again and persist in efforts after failure. Personal standards are just as high, not as upset when not met. --Flexibility/Creativity: More creative problem solving, cognitive flexibility. Positive emotions purpose is to generate a sense of safety that allows you to look for opportunities. Negative emotions narrows focus. --Personal Accountability: more conscientiousness, more likely to take personal responsibility for mistakes, more likely to admit mistakes and apologize. -Self-Compassion and Academic Goals --Greater sense of self efficacy and perceived competence. Self confidence is the number one predictor of success- perceived confidence. -Self-Compassion linked to Healthy Behaviors --Healthy Behaviors: Self-Compassion means giving pleasure to yourself. Research shows that SC people are more likely to exercise for extrinsic reasons such as being healthy. SC are more likely to visit the doctor, take care of self, practice safe sex, less likely to drink, and quit smoking. --Physical Health: Enhanced immune response to social stress, fewer physical symptoms --Healthier Body Image: Less body shame and dissatisfaction, less body preoccupation and weight worries, self-worth less contingent on appearance, and more body appreciation. --Healthier Eating Behavior: less disordered eating behaviors (anorexia; binge eating), more "intuitive" eating, and reduces tendency to overeat after blowing diet. -Self-Compassion linked to Coping and Resilience --High SC is the most powerful source of coping and resilience. A study on people with HIV showed that those with SC are less freaked from anxiety, more likely to practice safe sex, and more likely to tell their partners about their HIV status. SC gives you the strength to cope with condition as opposed to others who feel shame. SC is predictive of whether soldiers who recently returned from Iraq and Afghanistan develop PTSD. How we treat ourselves when we are suffering predicts how well we cope.

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

-Sense of self in humans develops around 18 months- 2 years** (tested with the mirror experiment, also seen in dolphins and apes) --assessed through mirror recognition task --if you can recognize your self=have sense of self --Infants are not born with a sense of self. Requires representational ability. --Use language (symbols) to represent self; I, me, mine --Other great apes, whales, and dolphins have a rudimentary sense of self -evolutionarily developed. -Early Childhood --Sense of self is simple + concrete. All or nothing. Positivity bias: all good or all bad. One dimensional sense of self. -Later childhood --Can think about self in opposite ways --More accurate self perceptions -Early adolescence --More complex, abstract descriptions. Realize we have ""multiple selves (act differently around different people). --Search for a consistent and coherent self gives rise to feeling conflict over which selves are true or false. -Late adolescence & adulthood --Complex. Flexible or adaptable sense of self. Conflict lessens. Self understood as a complex system of multiple selves in different concepts.

General features of the Compassion Cultivation Training program

Created by Paul Eckman and Alan Wallace after meeting with the Dalai Lama in 2000. 8 week training program designed to teach mindfulness, compassion, and common humanity. Loving-kindness and compassion for close others, oneself and all humanity. Uses meditation, interpersonal exercises - used for reducing stress and burn out.

Impact of self-compassion in romantic relationships

SC people make much better relationship partners. More caring, supportive, and compromise in conflict relationship behaviors. Less controlling and verbally aggressive. Much more satisfied with partner. If you have the ability to meet most of your emotional needs, you have more to give in your relationship.

Definition of compassion from a western perspective

Suffering is a human experience and when you see someone suffering you have an urge to solidify it. Compassion is turning towards the fact that someone is suffering and some concern for removing it. Calm means with and passion means to suffer. Compassion means "to suffer with". The humane quality of understanding the suffering of others and wanting to do something about it. Includes some motivation to help.

Three key elements of compassion according to western philosophy

emotional, cognitive, behavioral

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

​-No "core" self. ​-We don't understand our true nature the way it really is ​-We're all part of an interactive hub -​Sense of self is a thought/symbol. Not an actual thing/entity