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Essay on mindfulness meditation Jon z
Essay on mindfulness meditation Jon z
Essay on mindfulness meditation Jon z
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For thousands of years people have practiced mediation for spiritual, emotional, and physical well-being. Albeit there are many mediation types, in this paper I will be discussing and focusing on mindfulness mediation. Before further exploring mindfulness mediation, it is crucial to define mediation as a whole. Tang, Holzel, & Posner, 2016 state “Meditation can be defined as a form of mental training that aims to improve an individual’s core psychological capacities, such as attentional and emotional capacities” (p.213). Having that in mind, we can dive into mindfulness mediation. Mindfulness meditation is defined as “nonjudgmental attention to present-moment experiences (Tang, Holzel, & Posner, 2016).” A useful analogy to consider is going to the gym, going to the gym allows one to enhance the body, well similarly, practicing mindfulness is akin to taking the mind to the psychic gym, it enhances it. Mindfulness meditation involves focusing on your breathing and then bringing your mind’s attention to the present all while dismissing discursive thoughts and maintaining a special focus on breathing. …show more content…
Individuals approach the practice of meditation for different motives. Some perceive it as a deeply spiritual practice while others may perceive the practice in a more secular manner, with an end goal or desire to achieve greater awareness. Mindfulness meditation is a cultivating process, it requires serious patience and tenacity. Additionally, it is important to note that consistency is key in this practice. The cliché “practice makes perfect” surely is a cliché for a reason. When one engages in a habit, in this case, practicing mindful meditation with frequency, this habit becomes etched in the brain, in fact it develops a physical embodiment in the structure of the brain. The more we engage in this habit, the more likely we are to repeat it (O’Conner, 2015). The practice of mindfulness meditation is garnering a lot of attention and it’s becoming widespread and with good reason. New knowledge is increasingly surfacing on how mindfulness meditation can be beneficial for both psychological and physiological health. On the psychological front, mindfulness meditation can help reduce or alleviate stress, anxiety, and depression. Additionally, it can aid in sleep problems such as insomnia and create an increased locus of control. On the physiological front, mindfulness can lower cortisol, which happens to be a stress hormone. It can also lower blood pressure and muscle tension among other things, potentially improving overall immune function. (Koopsen & Young, 2009, p. 97-98). According to Kabat-Zinn & Leddy, mindfulness meditation is comprised of eight key factors: “Non-judgement, being in the present moment, patience, beginners mind, trust, non-striving, acceptance, and lastly, letting go.” (as cited in Koopsen & Young, 2009, p.93).
Concentration and mindfulness are also considered fundamental components in mindfulness meditation. Concentration is the ability to focus on an object be it external or internal, without interruptions. In simple terms, this can be achieved by literally forcing our minds from attaching to any one thought or sensation. Mindfulness is more of a gentle awareness of what is occurring in the present moment. In union, these two techniques allow the self to center in on the true nature of reality. Of course this is no simple task and requires a lot of patience, persistence, consistence, and mental
discipline. The medical system that meditation derives from is called Ayurveda and it is one of the oldest medical systems to exist. Ayurveda translates to “the science of life,” and this medical system is actually a natural healing system that was founded in India. According to (Sutton, 2010) “Ayurveda is a comprehensive system of medicine that places equal emphasis on the body, mind, and spirit, and strives to restore the innate harmony of the individual. Some of the primary Ayurvedic treatments include diet, exercise, meditation (mindfulness mediation), herbs, massage, exposure to sunlight, and controlled breathing” (pg. 62). Sutton also goes on in stating a range of diseases that have prompted the development of specific Ayurveda treatments. Although this system is gaining increasing popularity in the western culture, Ayurveda has been around for the past 5,000 years in India and Sri Lanka. The philosophy of this medical system is to develop a sustained balance between the mind, body, and consciousness and in doing this, illnesses can be prevented. (Koopsen & Young, 2009, p. 168). There is a medley of reasons behind the utilization and preference for complementary and alternative approaches in health care. Often times individuals are drawn to these integrative therapies for cultural and social motives. From a purely anecdotal perspective, I can attest that financial factors may also play a huge role in the appeal of complementary and alternative therapies. Many individuals as I have observed, seem to have this misconception that these complementary and alternative approaches are a lot more affordable than conventional allopathic intervention. Pandey (2013), notes “several studies have found that CAM approaches cost the same or more than conventional treatments for the same conditions; thus, people seek them out for reasons other than cost” (p. 2-3). Within the Ayurvedic medical system and the practice of mindfulness meditation, there lies a common goal: Utilizing a purely holistic approach in efforts to achieve optimal health. This holistic approach emphasis on healing the mind, body, and spirit. Naturally, this approach offers a more client centered health care system which allopathic medicine often fails to deliver. Western medicine is more concerned with treating the disease rather than treating the individual as a whole. The allopathic approach to stress management is commonly pharmaceutical intervention and physiological interventions. While these two systems vary greatly in their approaches, they are often applied in union. Research by Omidi, Mohammadkhani, Mohammadi, and Zargar, (2013), was conducted on two prevalent treatments (for major depressive disorder): Cognitive behavior therapy and Mindfulness based behavior therapy. These two treatments were put to the test, 90 patients were randomly selected and were divided into three groups of 30 patients each. One group received mindfulness based behavior therapy, another group received cognitive behavior therapy, and the last group received pharmacological treat (i.e. anti-depressants). The results were quite fascinating as they indicated that Mindfulness based behavior therapy had a positive impact on the patients who received this treatment for their depression.
As psychological field of study advances with its technologies to investigate changes in the mind, using such technology to look at effects of mindfulness meditation would strengthen its argument and understanding of the mechanisms in the brain, to change meditators into the new awaken state. This essay will reveal the evidence of mindfulness meditation making an impact on the mind. First, this essay will present the studies which found physiological functional differences in the body for those who did mindfulness meditation. Second, this essay will present the studies which found functional differences in the brain for those who perform mindfulness meditation. Third, this essay will present the studies which found structural differences in the brain for those who performed mindfulness meditation.
Meditation is an age-old practice that has renewed itself in many different cultures and times. Despite its age, however, there remains a mystery and some ambiguity as to what it is, or even how one performs it. The practice and tradition of meditation dates back thousands of years having appeared in many eastern traditions. Meditation’s ancient roots cloud its origins from being attributed to a sole inventor or religion, though Bon, Hindu, Shinto, Dao, and later, Buddhism are responsible for its development. Its practice has permeated almost all major world religions, but under different names. It has become a practice without borders, influencing millions with its tranquil and healing effects.
The studies showed that while meditated, the subjects showed signs of thought processes slowing down and changes occurring in the brain. The purpose of meditation, and mindfulness meditation as mentioned in this course, is to increase awareness while calming the normal thought processes that often overcrowd the mind with ideas that are deemed not-true by Buddhism. These brain scans clearly show that the purpose of meditation is achieved in doing so.
Mindfulness involves accepting our thoughts and emotions without judgment, and without believing that there is a right or wrong way to feel in a given situation. Our thoughts and emotions are not labeled as good or bad. They are observed as simply happening until they pass. While practicing mindfulness one does not rehash the past or imagine the future. Attention is focused on what is being sensed in the present moment. There is a sense of self apart from things. Mindfulness is moment to moment awareness and purposefully placing attention on things that we wouldn’t normally give a second thought to. Mindfulness can be thought of as a way of being, rather than an activity. It is the awareness of wondering thoughts and purposefully directing them back, rather than letting them
Mindfulness is a mental state achieved by focusing one’s awareness on the present while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, as a therapeutic technique. The M square, as I call it, which stands for Mindfulness and Meditation is making an impact on today’s society, as it has been used by more people with each passing day. They are starting to acknowledge the benefits, some of which are the improvement in both mental and physical health, acceptance of one’s self, lower stress and depression, and maybe more, but to mention a few. Not excluding these two great men: Dr. Martinez, a Biocognitive Psychologist, and Keith Mitchell, an ex-American football linebacker in the National Football League. Both Dr. Martinez and Keith are strong supporters and practitioners of meditation and mindfulness.
To begin with, mindfulness is when someone can pay attention to the present moment “without being devoted to different points of view” (Martin, 1997). Along with staying focused on the present moment, mindfulness is when the particular person does not judge the current experience as the person tries to comprehend the present situation. Mindfulness makes a person reflect on one’s self by not only figuring out one’s thoughts, but also the feelings that go along with it. The complex nature of mindfulness demonstrates that it has multiple purposes that cultivates a person into realizing the potential of the brain (Davis & Hayes,
Understanding the brain and the different signs will help acknowledge the issues within a person to help them cope with the issue. It is important for one to be aware of their selves and their reactions/behaviors. On the other hand, the studies address the different types of mediation and possible consequences. When introducing a specific technique, there are always pros and cons, and people that are for or against the matter. Meditation is known as healing of the body and/or mind and can be religious. Those different types were address and justified for the understanding of the use for the
“Keeping your attention on the breath for the full duration on each in-breath and full duration of the out-breath. Riding the waves of your own breathing as a raft would ride up and down on the waves at the seashore.” Two days in class, we started off our session with Professor Deifelt, leading us in mindfulness meditation. Personally, I really appreciated this five minute exercises because it allowed me to focus on my breathing instead of everything else I normally stress about. After the exercise was over I found myself paying closer attention to class since I was not worrying about the rest of my life. After reflecting on this I asked three other classmates on their opinions about mindfulness meditation. Kari said “she liked the meditation
It provides the necessary tools for you to be successful in listening to your inner self and in becoming more aware of the moment you are in without passing judgement on yourself or others. It is not a “one size fits all” book. It offers a variety of tips and techniques that even the worst skeptic of mindfulness may find beneficial. Authors: S.J. Scott & Barrie Davenport have produced this book in an instructive format. Each mindfulness step begins with the reasons why it is important and the benefits one may receive from practicing it.
Mindfulness is the capacity to consciously think about what you are experiencing. Carl Rodgers incorporated this in his client-centered therapy because it deals with clients observing themselves willfully instead of the therapists analyzing their unconscious thoughts. Friedman (2014) argues that mindfulness techniques in positive psychology are roughly the same as the focus on the experiencing person in humanistic psychology. It studies and understands the whole person throughout the course of life.
Mindfulness is not just about meditation it’s so much more. Mindfulness involves being fully present and aware of life. It’s about knowing where and what we’re doing. You could say it’s about taking time to smell the roses, living in the present. Author James Baraz stated that mindfulness is being aware what is happening right now without wishing it were different. Last week I had the pleasure of hearing Dr. Cindy March present on how simple it is to be more mindful and show compassion towards others and ourselves. Dr. Cindy March has been practicing mindfulness for over forty years. The concept of mindfulness is fairly new to me and Dr. March was able to not only enlighten me but open my eyes to simple and easy ways to be more present in life and my work.
Buddhists emphasize having ‘Right Mindfulness’ as a vital part of meditation as well as one of the most important steps in the eight-fold path to enlightenment. Having mindfulness is being completely aware of what happens to us and in us and only focusing on these things. Right mindfulness, defined as “the clear and single-minded awareness of what actually happens to us and in us, at the successive moments of perception,” holds an essential role in the practice of Buddhist meditation (Klostermaier, Buddhism, Pg. 132). This same concept can be beneficial to people that do not even practice Buddhism. Living life in a state of mindfulness promotes relaxation, awareness, efficiency and control. All of these qualities, also known as miracles of mindfulness, are the basis for Buddhist meditation and the goal of developing mindfulness. In a broader sense, these are valuable attributes in many cultures and promote a better life for everyone.
Living in the present allows me to live and tend to my thoughts and emotions that I often suppress or ignore. Working as a school counselor, I think that I will use mindfulness to help students with anxiety, behavior problems, and depression. I hope to use mindfulness in the future as I teach students how to use mindfulness in their own lives so that they can exist in the present and connect their mind with their body. Through using mindfulness in sessions with students and possibly in the classroom setting, I will give them a tool to help manage and become more self-aware of the thoughts and emotions they experience so they can learn how to better tend, express and manage them. However, without practicing mindfulness myself I would not have understood its power in the work of my client’s
In response to human’s disconnectedness among individual’s body, mind and community (Aoki, 2004) due to “business as usual” (Macy, 2012), mindfulness is newly emerged as an antidote for people to deal with “emotional and psychological sufferings” (Dalai Lama, 1999). What is mindfulness? You can find 27,900,000 results on Google just in 0.75 seconds (recorded in December, 2017) if you type “mindfulness”. There are a huge number of research and explanations about “mindfulness”, but in this paper, I refer “mindfulness”, according to Cambridge dictionary, simply as “the practice of being aware of your body, mind, and feelings in the present moment.”
According to The Buddhist Centre, “meditation is a means of transforming the mind. Buddhist meditation practices are techniques that encourage and develop concentration,