The greatest challenge is stating the problem in a way that will allow a solution.

Monday, March 25, 2013

Neophilia can be a predictor of well-being


Are you a neophiliac?

 
Do you make decisions quickly based on incomplete information? 

Do you lose your temper quickly? 
Are you easily bored? 
Do you thrive in conditions that seem chaotic to others, or do you like everything well organized?

Those are the kinds of questions used to measure novelty-seeking, a personality trait long associated with trouble. 


As researchers analyzed its genetic roots and relations to the brain’s dopamine system, they linked this trait with problems like attention deficit disorder, compulsive spending and gambling, alcoholism, drug abuse and criminal behavior.

Now, though, after extensively tracking novelty-seekers, researchers are seeing the upside. 


In the right combination with other traits, it’s a crucial predictor of well-being.


“Novelty-seeking is one of the traits that keeps you healthy and happy and fosters personality growth as you age,
” says C. Robert Cloninger, the psychiatrist who developed personality tests for measuring this trait. 


The problems with novelty-seeking showed up in his early research in the 1990s; the advantages have become apparent after he and his colleagues tested and tracked thousands of people in the United States, Israel and Finland.

“It can lead to antisocial behavior,” he says, “but if you combine this adventurousness and curiosity with persistence and a sense that it’s not all about you, then you get the kind of creativity that benefits society as a whole.”

Fans of this trait are calling it “neophilia” and pointing to genetic evidence of its importance as humans migrated throughout the world. 


In her survey of the recent research, “New: Understanding Our Need for Novelty and Change,” the journalist Winifred Gallagher argues that neophilia has always been the quintessential human survival skill, whether adapting to climate change on the ancestral African savanna or coping with the latest digital toy from Silicon Valley.

“Nothing reveals your personality more succinctly than your characteristic emotional reaction to novelty and change over time and across many situations,” Ms. Gallagher says. 
“It’s also the most important behavioral difference among individuals.” Drawing on the work of Dr. Cloninger and other personality researchers, she classifies people as neophobes, neophiles and, at the most extreme, neophiliacs. (To classify yourself, you can take a quiz on the Well blog.)
“Although we’re a neophilic species,” Ms. Gallagher says, “as individuals we differ in our reactions to novelty, because a population’s survival is enhanced by some adventurers who explore for new resources and worriers who are attuned to the risks involved.”

The adventurous neophiliacs are more likely to possess a “migration gene,”
a DNA mutation that occurred about 50,000 years ago, as humans were dispersing from Africa around the world, according to Robert Moyzis, a biochemist at the University of California, Irvine. The mutations are more prevalent in the most far-flung populations, like Indian tribes in South America descended from the neophiliacs who crossed the Bering Strait.


These genetic variations affect the brain’s regulation of dopamine,
the neurotransmitter associated with the processing of rewards and new stimuli (and drugs like cocaine). 


The variations have been linked to faster reaction times, attention deficit hyperactivity disorder and a higher penchant for novelty-seeking and risk-taking.

But genes, as usual, are only part of the story. Researchers have found that people’s tendency for novelty-seeking also depends on their upbringing, on the local culture and on their stage of life. By some estimates, the urge for novelty drops by half between the ages of 20 and 60.



Dr. Cloninger, a professor of psychiatry and genetics at Washington University in St. Louis, tracked people using a personality test he developed two decades ago, the Temperament and Character Inventory


By administering the test periodically and chronicling changes in people’s lives over more than a decade, he and colleagues looked for the crucial combination of traits in people who flourished over the years — the ones who reported the best health, most friends, fewest emotional problems and greatest satisfaction with life.

What was the secret to their happy temperament and character? 


A trio of traits.

 They scored high in novelty-seeking as well in persistence and “self-transcendence.”  

Persistence, the stick-to-it virtue promoted by strong-willed Victorians, may sound like the opposite of novelty-seeking, but the two traits can coexist and balance each other.
“People with persistence tend to be achievers because they’ll keep working at something even when there’s no immediate reward,” Dr. Cloninger says.
 


“They’ll think, ‘I didn’t win this time, but next time I will.’ But what if conditions have changed? Then you’re better off trying something new. 

To succeed, you want to be able to regulate your impulses while also having the imagination to see what the future would be like if you tried something new.”
 

The other trait in the trio, self-transcendence, gives people a larger perspective. 

“It’s the capacity to get lost in the moment doing what you love to do, to feel a connection to nature and humanity and the universe,” Dr. Cloninger says. 

“It’s sometimes found in disorganized people who are immature and do a lot of wishful thinking and daydreaming, but when it’s combined with persistence and novelty-seeking, it leads to personal growth and enables you to balance your needs with those of the people around you.”

In some ways, this is the best of all possible worlds for novelty seekers. Never have there so many new things to sample, especially in the United States, a nation of immigrants, which Ms. Gallagher ranks as the most neophilic society in history. 


In pre-industrial cultures, curiosity was sometimes considered a vice, and people didn’t expect constant stimulation. The English word “boredom” didn’t come into popular use until the 19th century.

Today, it’s the ultimate insult — borrrring — among teenagers perpetually scanning screens for something new. 


Their neophilia may be an essential skill, just as it was for hunter-gatherers evolving on the savanna, but it can also be problematic.

The urge for novelty, like the primal urge to consume fat, can lead you astray.

“We now consume about 100,000 words each day from various media, which is a whopping 350 percent increase, measured in bytes, over what we handled back in 1980,” Ms. Gallagher says. 


“Neophilia spurs us to adjust and explore and create technology and art, but at the extreme it can fuel a chronic restlessness and distraction.”

She and Dr. Cloninger both advise neophiles to be selective in their targets. 

“Don’t go wide and shallow into useless trivia,” Ms. Gallagher says. 

“Use your neophilia to go deep into subjects that are important to you.” 

That’s a traditional bit of advice, but to some dopamine-charged neophiliacs, it may qualify as news.






Sunday, March 24, 2013

Mindful Meditation helps with the stress and anxiety that accompany Cancer






Mindful Meditation for People with Cancer


Mindful meditation is a powerful tool for handling stress and anxiety in your life.
Australian psychologist Dr Lisbeth Lane guides you through the basics of mindfulness, allowing you to find some peace from your busy thoughts.

These simple exercises help you to take things one day at a time so you can focus more easily on the present, rather than worrying about the past or fearing the future.


Note - This recording encourages you to rest and relax. Please do not listen to these tracks while you are driving or if you need to remain alert.
Acknowledgement - We are grateful to Dr Lisbeth Lane from the Oncology Dept, Wollongong Hospital, for compiling and narrating this recording.

Music - "˜Karmic Ship'. Supplied by Getty Images.
Order a free copy of this CD by calling the Helpline on 13 11 20.
Mindful Meditation - For People With Cancer by cancercouncilnsw



 *Anxiety is a common problem for people living with chronic, progressive diseases like Multiple Sclerosis, as well as, helping people with Cancer.  Negative emotions like anxiety and resentment use up valuable energy that can better be directed to completing your daily chores and practising your vocation or hobbies you care about.  

Managing your mind and emotions is a very important defensive strategy in dealing with depression, frustration and discouragement that can be part of living with a chronic illness.



LINK:  http://soundcloud.com/cancercouncilnsw/sets/mindful-meditation







Friday, March 22, 2013

Quotes: Epictetus


 It takes more than just a good looking body. You’ve got to have the heart and soul to go with it.
Epictetus

No great thing is created suddenly. 
Epictetus

 If you want to improve, be content to be thought foolish and stupid. 
Epictetus

Keep silence for the most part, and speak only when you must, and then briefly.
Epictetus

If thy brother wrongs thee, remember not so much his wrong-doing, but more than ever that he is thy brother
Epictetus

The world turns aside to let any man pass who knows where he is going. 
Epictetus


Practice yourself, for heaven’s sake in little things, and then proceed to greater.
Epictetus

Difficulties are things that show a person what they are. 
Epictetus


 Know, first, who you are, and then adorn yourself accordingly. 
Epictetus

Control thy passions lest they take vengeance on thee.
Epictetus

First learn the meaning of what you say, and then speak.
Epictetus

People are not disturbed by things, but by the view they take of them.
Epictetus

We tell lies, yet it is easy to show that lying is immoral.
Epictetus
 
Is freedom anything else than the right to live as we wish? Nothing else.
Epictetus

Neither should a ship rely on one small anchor, nor should life rest on a single hope.
Epictetus

We tell lies, yet it is easy to show that lying is immoral.
Epictetus

If you desire to be good, begin by believing that you are wicked.
Epictetus


Keep silence for the most part, and speak only when you must, and then briefly.
Epictetus

If you wish to be a writer, write.
Epictetus

One that desires to excel should endeavor in those things that are in themselves most excellent.
Epictetus

He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.
Epictetus

Do not laugh much or often or unrestrainedly.
Epictetus

He is a drunkard who takes more than three glasses though he be not drunk.
Epictetus


 
We have two ears and one mouth so that we can listen twice as much as we speak.
Epictetus



First say to yourself what you would be; and then do what you have to do.
Epictetus

Men are disturbed not by things, but by the view which they take of them.
Epictetus

No great thing is created suddenly.
Epictetus

Unless we place our religion and our treasure in the same thing, religion will always be sacrificed.
Epictetus

The two powers which in my opinion constitute a wise man are those of bearing and forbearing.
Epictetus

Wealth consists not in having great possessions, but in having few wants.
Epictetus
 
God has entrusted me with myself.
Epictetus


The world turns aside to let any man pass who knows where he is going.
Epictetus

If you want to improve, be content to be thought foolish and stupid.
Epictetus

We tell lies, yet it is easy to show that lying is immoral.
Epictetus

It is impossible to begin to learn that which one thinks one already knows.
Epictetus

Make the best use of what is in your power, and take the rest as it happens.
Epictetus







Tuesday, March 19, 2013

When the Mind Wanders, Happiness Also Strays




A quick experiment. Before proceeding to the next paragraph, let your mind wander wherever it wants to go. Close your eyes for a few seconds, starting ... now.

And now, welcome back for the hypothesis of our experiment: Wherever your mind went — the South Seas, your job, your lunch, your unpaid bills — that daydreaming is not likely to make you as happy as focusing intensely on the rest of this column will.

I’m not sure I believe this prediction, but I can assure you it is based on an enormous amount of daydreaming cataloged in the current issue of Science. Using an iPhone app called trackyourhappiness, psychologists at Harvard contacted people around the world at random intervals to ask how they were feeling, what they were doing and what they were thinking.

The least surprising finding, based on a quarter-million responses from more than 2,200 people, was that the happiest people in the world were the ones in the midst of enjoying sex. Or at least they were enjoying it until the iPhone interrupted.

The researchers are not sure how many of them stopped to pick up the phone and how many waited until afterward to respond. Nor, unfortunately, is there any way to gauge what thoughts — happy, unhappy, murderous — went through their partners’ minds when they tried to resume.

When asked to rate their feelings on a scale of 0 to 100, with 100 being “very good,” the people having sex gave an average rating of 90. That was a good 15 points higher than the next-best activity, exercising, which was followed closely by conversation, listening to music, taking a walk, eating, praying and meditating, cooking, shopping, taking care of one’s children and reading. Near the bottom of the list were personal grooming, commuting and working.

When asked their thoughts, the people in flagrante were models of concentration: only 10 percent of the time did their thoughts stray from their endeavors. But when people were doing anything else, their minds wandered at least 30 percent of the time, and as much as 65 percent of the time (recorded during moments of personal grooming, clearly a less than scintillating enterprise).

On average throughout all the quarter-million responses, minds were wandering 47 percent of the time. That figure surprised the researchers, Matthew Killingsworth and Daniel Gilbert.

“I find it kind of weird now to look down a crowded street and realize that half the people aren’t really there,” Dr. Gilbert says.

You might suppose that if people’s minds wander while they’re having fun, then those stray thoughts are liable to be about something pleasant — and that was indeed the case with those happy campers having sex. But for the other 99.5 percent of the people, there was no correlation between the joy of the activity and the pleasantness of their thoughts.

“Even if you’re doing something that’s really enjoyable,” Mr. Killingsworth says, “that doesn’t seem to protect against negative thoughts. The rate of mind-wandering is lower for more enjoyable activities, but when people wander they are just as likely to wander toward negative thoughts.”

Whatever people were doing, whether it was having sex or reading or shopping, they tended to be happier if they focused on the activity instead of thinking about something else. In fact, whether and where their minds wandered was a better predictor of happiness than what they were doing.

“If you ask people to imagine winning the lottery,” Dr. Gilbert says, “they typically talk about the things they would do — ‘I’d go to Italy, I’d buy a boat, I’d lay on the beach’ — and they rarely mention the things they would think. But our data suggest that the location of the body is much less important than the location of the mind, and that the former has surprisingly little influence on the latter. The heart goes where the head takes it, and neither cares much about the whereabouts of the feet.”

Still, even if people are less happy when their minds wander, which causes which? Could the mind-wandering be a consequence rather than a cause of unhappiness?

To investigate cause and effect, the Harvard psychologists compared each person’s moods and thoughts as the day went on. They found that if someone’s mind wandered at, say, 10 in the morning, then at 10:15 that person was likely to be less happy than at 10 , perhaps because of those stray thoughts. But if people were in a bad mood at 10, they weren’t more likely to be worrying or daydreaming at 10:15.

“We see evidence for mind-wandering causing unhappiness, but no evidence for unhappiness causing mind-wandering,” Mr. Killingsworth says.

This result may disappoint daydreamers, but it’s in keeping with the religious and philosophical admonitions to “Be Here Now,” as the yogi Ram Dass titled his 1971 book. The phrase later became the title of a George Harrison song warning that “a mind that likes to wander ’round the corner is an unwise mind.”

What psychologists call “flow” — immersing your mind fully in activity — has long been advocated by nonpsychologists. “Life is not long,” Samuel Johnson said, “and too much of it must not pass in idle deliberation how it shall be spent.” Henry Ford was more blunt: “Idleness warps the mind.” The iPhone results jibe nicely with one of the favorite sayings of William F. Buckley Jr.: “Industry is the enemy of melancholy.”

Alternatively, you could interpret the iPhone data as support for the philosophical dictum of Bobby McFerrin: “Don’t worry, be happy.” The unhappiness produced by mind-wandering was largely a result of the episodes involving “unpleasant” topics. Such stray thoughts made people more miserable than commuting or working or any other activity.

But the people having stray thoughts on “neutral” topics ranked only a little below the overall average in happiness. And the ones daydreaming about “pleasant” topics were actually a bit above the average, although not quite as happy as the people whose minds were not wandering.

There are times, of course, when unpleasant thoughts are the most useful thoughts. “Happiness in the moment is not the only reason to do something,” says Jonathan Schooler, a psychologist at the University of California, Santa Barbara. His research has shown that mind-wandering can lead people to creative solutions of problems, which could make them happier in the long term.

Over the several months of the iPhone study, though, the more frequent mind-wanderers remained less happy than the rest, and the moral — at least for the short-term — seems to be: you stray, you pay. So if you’ve been able to stay focused to the end of this column, perhaps you’re happier than when you daydreamed at the beginning. If not, you can go back to daydreaming starting...now.

Or you could try focusing on something else that is now, at long last, scientifically guaranteed to improve your mood. Just make sure you turn the phone off.




Source: 

November 15, 2010
By JOHN TIERNEY

LINK:  http://www.nytimes.com/2010/11/16/science/16tier.html?_r=2&src=ISMR_HP_LO_MST_FB&




Sunday, March 17, 2013

A Mime Speaks Out: Amanda Palmer: The art of asking

http://www.obit-mag.com/media/image/8821_marceau_marcel_1.jpg 


Amanda is very intriguing in how she has made MUSIC PAY considering even Tower Records or Virgin records weren't able to switch paradigms and to stay in business...



lished on Mar 1, 2013


Don't make people pay for music, says Amanda Palmer. Let them. In a passionate talk that begins in her days as a street performer (drop a dollar in the hat for the Eight-Foot Bride!), she examines the new relationship between artist and fan.


This is an Inspiring talk by one of those annoying Mimes.....




http://conceptgenius.com/wp-content/uploads/2010/01/1589753.jpg



Source:
 http://youtu.be/xMj_P_6H69g

http://www.youtube.com/watch?v=xMj_P_6H69g





Vikram Patel: Mental health care advocate


 

Vikram Patel
Vikram Patel helps bring better mental health care to low-resource communities -- by teaching ordinary people to deliver basic psychiatric services.

Why you should listen to him:

In towns and villages that have few clinics, doctors and nurses, one particular need often gets overlooked: mental health. When there is no psychiatrist, how do people get care when they need it? Vikram Patel studies how to treat conditions like depression and schizophrenia in low-resource communities, and he's come up with a powerful model: training the community to help.
Based in Goa for much of the year, Patel is part of a policy group that's developing India's first national mental health policy; he's the co-founder of Sangath, a local NGO dedicated to mental health and family wellbeing. In London, he co-directs the Centre for Global Mental Health at the London School of Hygiene & Tropical Medicine. And he led the efforts to set up the Movement for Global Mental Health, a network that supports mental health care as a basic human right.
From Sangath's mission statement: "At the heart of our vision lies the ‘treatment gap’ for mental disorders; the gap between the number of people with a mental disorder and the number who receive care for their mental disorders."
"This comprehensive work empowers healthcare workers in under-resourced and developing communities to build much-needed mental health care into all aspects of existing services."
Amazon.com review of "Where There Is No Psychiatrist" Email to a friend »

Quotes by Vikram Patel

  • “If you should speak to anyone affected by a mental illness, the chances are that you will hear stories of hidden suffering, shame, and discrimination in nearly every sector of their lives.” Watch this talk »
  • “We need to deliver [mental] health care using whoever is available and affordable in our local communities.” Watch this talk »
More TEDQuotes…

Saturday, March 16, 2013

Boosting sleep 'may slow memory rot'

 

 

It may be possible to slow the decline in memory and learning as we age by tackling poor sleep, researchers hope.
Their study, in the journal Nature Neuroscience, has revealed an intimate relationship between an ageing brain, sleep and memory.

Experiments showed that changes in the aging brain damaged the quality of deep sleep, this in turn hampered the ability to store memories.

Scientists want to test ways of boosting sleep to halt memory decline.

Wisdom may come with age, but both the brain and the body take the strain of time. Many people will be aware that both their memory and sleep are not as good as in their earlier years.

Researchers at the University of California, Berkeley, said it was unknown whether changes in the brain, sleep and memory were all separate signs of ageing or deeply connected.

"Taken all together, the deterioration of the brain leads to the deterioration of sleep to the deterioration of memory.”
                  - Dr Matthew Walker University of California, Berkeley


They performed a series of experiments on 36 people - an even split of those in their twenties and their seventies.

First the team showed that they could use the state of a region of the brain, called the medial prefrontal cortex, to predict how much deep, or slow-wave, sleep a person would have.


That part of the brain is essential for entering deep sleep, but with age the region degrades.

Second, they showed that the amount of deep sleep could be used to predict how well people would do on memory tests.


The younger patients getting loads of good quality sleep performed better on tests than their older colleagues who had worse quality sleep.


One of the researchers, Dr Matthew Walker told the BBC: "Taken all together, the deterioration of the brain leads to the deterioration of sleep to the deterioration of memory."


"Slow wave sleep is critically important for cementing new memories you've recently learned. It's like clicking the save button.


"It's especially depressing as I continue to get older, but there might be a silver lining."


Researchers are not able to restore the aging section of the brain, but they believe they can do something about sleep.


It is possible to boost the quality of sleep by stimulating the right region of the brain with electricity during the night.


The researchers said this had been shown to boost memory performance in young people and they wanted to begin experiments on elderly patients too.


"You don't have to restore brain cells to restore sleep," said Dr Walker who described their aim as "jump-starting" the system.

 

Dementia 

In patients with dementia, the symptoms of brain cells dying, bad sleep and memory loss are far far worse than in normal ageing.

Some studies have suggested a link between and dementia. A report, published in the journal Science Translational Medicine, suggested problems sleeping may be an early sign of Alzheimer's.

Dr Simon Ridley, from the charity Alzheimer's Research UK, said further studies were needed to confirm the link.

"Increasing evidence has linked changes in sleep to memory problems and dementia, but it's not clear whether these changes might be a cause or consequence."


"The people studied here were followed for a very short period, and one next step could be to investigate whether a lack of 'slow-wave' sleep may also be linked to a long-term decline in memory."



 

Source:
BBC News - Boosting sleep 'may slow memory rot'

 http://www.bbc.co.uk/news/health-21199949




Top 10 Psychology Jokes


 

1. What's the difference between a psychologist and a magician?
A magician pulls rabbits out of hats, whereas a psychologist pulls habits out of rats.

2. Two psychotherapists pass each other in the hallway. The first says to the second, "Hello!"
The second smiles back nervously and half nods his head. When he is comfortably out of earshot, he mumbles, "God, I wonder what *that* was all about?"

3. Two behaviorists meet each other in the street. "Hi," says one, "How am I feeling today?"
...
That evening, they have sex. The other one says, "That was good for you. How was it for me?"

4. How many psychotherapists does it take to change a lightbulb?
Just one, so long as the light bulb *wants* to change.

5. How many narcissists does it take to change a lightbulb?
Just one. All he has to do is to hold it in place while the world revolves around him.
 

6. "Doctor," said the receptionist over the phone, "there's a patient here who thinks he's invisible."
"Well, tell him I can't see him right now."

7. What's the difference between a loan and a psychologist?
The loan eventually matures and earns money. 

8. Johnny paid his way through college by waitering in a restaurant.
"What's the usual tip?" asked a customer.
"Well," said Johnny, "this is my first day, but the other guys said that, if I got five dollars out of you, I'd be doing great."
"Is that so?" growled the customer. "In that case, here's twenty dollars."
"Thanks. I'll put it in my college fund," Johnny said.
"By the way, what are you studying?" asked the customer.
"Applied psychology."

9. A man was walking in the street one day when he was brutally beaten and robbed.
As he lay unconscious and bleeding, a psychologist, who happened to be passing by, rushed up to him and exclaimed, "My God! Whoever did this really needs help!"

10. A psychotherapist returned from a conference in the Rocky mountains, where the delegates spent more time on the icy ski slopes than attending lectures and seminars.
When she got back, her husband asked her, "So, how did it go?"
"Fine," she replied, "but I've never seen so many Freudians slip."




The top ten funniest psychology, psychotherapy, and psychiatry jokes.

Neel Burton is author of The Meaning of MadnessThe Art of Failure: The Anti Self-Help GuideHide and Seek: T


 Source:
Top 10 Psychology Jokes | Psychology Today

 http://www.psychologytoday.com/blog/hide-and-seek/201303/top-10-psychology-jokes










Uploaded on Oct 23, 2007
http://www.ted.com Vilayanur Ramachandran tells us what brain damage can reveal about the connection between celebral tissue and the mind, using three startling delusions as examples.





Source:
http://www.youtube.com/watch?v=Rl2LwnaUA-k 







David Anderson: Your brain is more than a bag of chemicals




Through his lab at the California Institute of Technology, David Anderson seeks to find the neural underpinnings of emotions like fear, anxiety and anger.

 

 

 

Why you should listen to him:

How is emotional behavior encoded in the brain? And what parts of the brain are affected by depression, ADHD and anxiety? This is what neurobiologist David Anderson researches in his lab at the California Institute for Technology by studying the brains of lab mice and fruit flies. By looking at how neural circuits give rise to emotions, Anderson hopes to advance a more nuanced view of psychiatric disorders -- that they aren’t the result of a simple “chemical imbalance,” but of a chemical imbalance at a specific site that has a specific emotional consequences. By researching these cause-and-effect relationships, Anderson hopes to pave the way for the development of new treatments for psychiatric disorders that are far more targeted and have far fewer side effects.
Trained by two Nobel laureates, Gunter Blobel and Richard Axel, Anderson is also an investigator at the Howard Hughes Medical Institute.
"You are at a picnic and a wasp is circling. You swat it away, but it buzzes back again and again, more persistent each time. The wasp seems angry. Or is it? Can insects be 'angry'? David J. Anderson believes that what we perceive as insect anger may share a foundation with human frustration or aggression. "
Proceedings of the National Academy of Sciences

Quotes by David Anderson

Wednesday, March 13, 2013

C.G. Jung Quotes (Author of Man and His Symbols)

“The meeting of two personalities is like the contact of two chemical substances: if there is any reaction, both are transformed.”
― C.G. Jung
tags: chemistry, relationships

“Everything that irritates us about others can lead us to an understanding of ourselves.”
― C.G. Jung
tags: knowing-others, perception, self-awareness, understanding

“Your visions will become clear only when you can look into your own heart. Who looks outside, dreams; who looks inside, awakes.”
― C.G. Jung
tags: introspection, psychotherapist, secrets, self-awareness, visions

“I am not what happened to me, I am what I choose to become.”
― C.G. Jung
tags: life-experience

“You are what you do, not what you say you'll do.”
― C.G. Jung
tags: action, service

“Knowing your own darkness is the best method for dealing with the darknesses of other people.”
― C.G. Jung
tags: darkness-self-knowledge, social







“Loneliness does not come from having no people about one, but from being unable to communicate the things that seem important to oneself, or from holding certain views which others find inadmissible.”
― C.G. Jung

“Until you make the unconscious conscious, it will direct your life and you will call it fate.”
― C.G. Jung
tags: self-awareness, self-discovery

“The pendulum of the mind oscillates between sense and nonsense, not between right and wrong.”
― C.G. Jung
tags: intelligence, morality, psychology, reason

“Every form of addiction is bad, no matter whether the narcotic be alcohol, morphine or idealism.”
― C.G. Jung
tags: addiction, psyche, psychology

“The privilege of a lifetime is to become who you truly are.”
― C.G. Jung
tags: authenticity

“As a child I felt myself to be alone, and I am still, because I know things and must hint at things which others apparently know nothing of, and for the most part do not want to know.”
― C.G. Jung, Memories, Dreams, Reflections
tags: childhood, psychology

“People will do anything, no matter how absurd, to avoid facing their own souls.”
― C.G. Jung

“Show me a sane man and I will cure him for you.”
― C.G. Jung
tags: psychiatry, sanity

“There's no coming to consciousness without pain.”
― C.G. Jung

“As far as we can discern, the sole purpose of human existence is to kindle a light of meaning in the darkness of mere being.”
― C.G. Jung
tags: life

“In all chaos there is a cosmos, in all disorder a secret order.”
― C.G. Jung

“One does not become enlightened by imagining figures of light, but by making the darkness conscious.”
― C.G. Jung

“Whatever is rejected from the self, appears in the world as an event.”
― C.G. Jung
tags: connection, psychology

“Mistakes are, after all, the foundations of truth, and if a man does not know what a thing is, it is at least an increase in knowledge if he knows what it is not. ”
― C.G. Jung
tags: life, mistakes, psychology, truth

“The greatest tragedy of the family is the unlived lives of the parents.”
― C.G. Jung

“Where wisdom reigns, there is no conflict between thinking and feeling.”
― C.G. Jung
tags: wisdom

“We cannot change anything unless we accept it.”
― C.G. Jung, Modern Man in Search of a Soul

“Where love rules, there is no will to power, and where power predominates, love is lacking. The one is the shadow of the other.”
― C.G. Jung


















“There are as many nights as days, and the one is just as long as the other in the year's course. Even a happy life cannot be without a measure of darkness, and the word 'happy' would lose its meaning if it were not balanced by sadness.”
― C.G. Jung

“The creation of something new is not accomplished by the intellect but by the play instinct acting from inner necessity. The creative mind plays with the objects it loves. ”
― C.G. Jung
tags: depth-psychology
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“The shoe that fits one person pinches another; there is no recipe for living that suits all cases.”
― C.G. Jung




“The acceptance of oneself is the essence of the whole moral problem and the epitome of a whole outlook on life. That I feed the hungry, that I forgive an insult, that I love my enemy in the name of Christ -- all these are undoubtedly great virtues. What I do unto the least of my brethren, that I do unto Christ. But what if I should discover that the least among them all, the poorest of all the beggars, the most impudent of all the offenders, the very enemy himself -- that these are within me, and that I myself stand in need of the alms of my own kindness -- that I myself am the enemy who must be loved -- what then? As a rule, the Christian's attitude is then reversed; there is no longer any question of love or long-suffering; we say to the brother within us "Raca," and condemn and rage against ourselves. We hide it from the world; we refuse to admit ever having met this least among the lowly in ourselves.”
― C.G. Jung, Memories, Dreams, Reflections
tags: anxiety, christianity, denial, faith, forgiveness, love, morality


“The best political, social, and spiritual work we can do is to withdraw the projection of our shadow onto others.”
― C.G. Jung


“The most terrifying thing is to accept oneself completely.”
― C.G. Jung
tags: self-acceptance, self-esteem, self-love







 Source:
C.G. Jung Quotes (Author of Man and His Symbols)

 http://www.goodreads.com/author/quotes/38285.C_G_Jung#.UUA27U6LYds.blogger


Tuesday, March 12, 2013

“Memories, Dreams, and Reflections” by C.G. Jung

 Memories, Dreams, Reflections is a partially autobiographical book by Swiss psychologist Carl Jung and associate Aniela Jaffé. The book details Jung's childhood, his personal life, and exploration into the psyche. Wikipedia

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 “Memories, Dreams, and Reflections”  by C.G. Jung


“The decisive question for a man is: is he related to something infinite or not? That is the telling question of his life. Only if we know that the thing which truly matters is the infinite can we avoid fixing our interest upon futilities, and upon all kinds of goals which are not of real importance. Thus we demand that the world grant us recognition for qualities we regard as personal possessions: our talent and our beauty. The more a man lays stress on false possessions, and the less sensitivity he has for what is essential, the less satisfying is his life. He feels limited because he has limited aims, and the result is envy and jealousy. If we understand and feel that here in this life we already have a link with the infinite, desires and attitudes change. In the final analysis, we count for something only because of the essential we embody, and if we do not embody that, life is wasted. In our relationships to other men, too, the crucial question is whether an element of boundlessness is expressed in the relationship.”

“Unless both doctor and patient become a problem to each other, no solution is found.”

“One gets nowhere unless one talks to people about the things they know. The naïve person does not appreciate what an insult is to talk to one’s fellows about anything that is unknown to them. They pardon such ruthless behavior only in a writer, journalist, or poet.”

“In many cases in psychiatry, the patient who comes to us has a story that is not told, and which as a rule no one knows of. To my mind, therapy only really begins after the investigation of that wholly personal story. It is the patient’s secret, the rock against which he is shattered. In therapy the problem is always the whole person, never the symptoms alone. We must ask questions which challenge the whole personality.”

“The psyche is distinctly more complicated and inaccessible than the body. It is, so to speak, the half of the world which comes into existence only when we become conscious of it. The psychotherapist, however, must understand not only the patient; it is equally important that he should understand himself. The patient’s treatment begins with the doctor, so to speak. Only if the doctor knows how to cope with himself and his own problems will he be able to teach the patient to do the same.”

“It frequently happens that women who do not really love their husbands are jealous and destroy their friendships. They want the husband to belong entirely to them because they themselves do not belong to him. The kernel of all jealousy is lack of love.”

“I feel very strongly that I am under the influence of things or questions which were left incomplete and unanswered by my parents and grandparents and more distant ancestors. If often seems as if there were an impersonal karma within a family, which is passed on from parents to children. It has always seemed to me that I had to answer questions which fate has posed to my forefathers and which had not yet been answered, or as if I had to complete, or perhaps continue, things which previous ages had left unfinished. It is difficult to determine whether these questions are more of personal or more of a general (collective) nature. It seems to me that the latter is the case. A collective problem, if not recognized as such, always appears as a personal problem, and in individual cases may give the impression that something is out of order in the realm of the personal psyche. The cause of the disturbance is not to be sought in the personal surroundings but rather in the collective situation. Psychotherapy is hitherto taken this matter far too little into account.

Like anyone who is capable of some introspection, I had early taken it for granted that the split in my personality was my own purely personal affair and responsibility. Faust, to be sure, had made the problem somewhat easier for me by confessing, “two souls, alas, are housed within my breast”; but he had thrown no light on the cause of this dichotomy. In the days when I first read Faust I could not remotely guess the extent to which Goethe’s strange heroic myth was a collective experience and that it prophetically anticipated the fate of the Germans.”

“Our souls as well as our bodies are composed of individual elements which were all already present in the ranks of our ancestors. The “newness” in the individual psyche is an endlessly varied recombination of age-old components. Body and soul therefore have an intensely historical character and find no proper place in what is new, in things that have just come into being. That is to say, our ancestral components are only partly at home in such things. We are very far from having finished completely with the Middle Ages, classical antiquity, and primitivity, as our modern psyches pretend. Nevertheless, we have plunged down a cataract of progress which sweeps us on into the future with ever wilder violence the farther the farther it takes us from our roots. Once the past has been breached, it is usually annihilated, and there is no stopping the forward motion. But it is precisely the loss of connection with the past, our uprootedness, which has given rise to the “discontents” if civilization and to such a flurry and haste that we live more in the future and its chimerical promises of a golden age than in the present , with which our whole evolutionary background has not yet caught up. We rush impetuously into novelty, driven by a mounting sense of insufficiency, dissatisfaction, and restlessness. We no longer live on what we have, but on promises, no longer in the light of the present day, but in the darkness of the future, which, we expect, will at last bring the proper sunrise. We refuse to recognize that everything better is purchased at the price of something worse; that, for example, the hope of greater freedom is canceled out by increased enslavement to the state. The less we understand of what our fathers and forefathers sought, the less we understand ourselves, and thus we help with all our might to rob the individual of his roots and his guiding instincts, so that he becomes a particle in the mass, ruled only by what Nietzsche called the spirit of the gravity.”

“I then realized on what the “dignity”, the tranquil composure of the individual Indian, was founded. It springs from his being a son of the sun; his life is cosmologically meaningful, for he helps the father and preserver of all life in his daily rise and descent. If we set against this our own self-justification, the meaning of our own lives as it is formulated by our reason, we cannot help but see our poverty. Out of sheer poverty we are obliged to smile at the Indians’ naivete and to plume ourselves on our cleverness; for otherwise we would discover how impoverished and down at the heels we are. Knowledge does not enrich us; it removes us more and more from the mythic world in which we were once at home by right of birth.”

“The Indian’s goal (as in the country India) is not moral perfection, but the condition of nirdvandva. He wishes to free himself from nature; in keeping with this aim, he seeks in meditation the condition of imagelesness and emptiness. I, on the other hand, wish to persist in the state of the lively contemplation of nature and of the psychic images. I want to be freed neither from human beings, nor from myself, nor from nature; for all these appear to me the greatest of miracles. Nature, the psyche, and life appear to like divinity unfolded – and what more could I wish for? To me the supreme meaning of being can consist only in the fact that IT IS, not that it IS NOT or IS NO LONGER.”

“A man who has not passed through the inferno of his passions has never overcome them. They the dwell in the house next door, and at any moment a flame may dart out and set fire to his own house. Whenever we give up, leave behind, and forget too much, there is always the danger that the things we have neglected will return with the added force.”

“In general, emotional ties are very important to human beings. But they still contain projections, and it is essential to withdraw these projections in order to attain to oneself and to objectivity. Emotional relationships are relationships of desire, tainted by coercion and constraints; something is expected of the other person and that makes him and ourselves unfree. Objective cognition lies hidden behind the attraction of the emotional relationship; it seems to be the central secret.”

“The relativity of good and evil by no means signifies that these categories are invalid, or do not exist. Moral evaluation is always founded upon the apparent certitudes of a moral code which pretends to know precisely what is good and what evil. But once we know how uncertain the foundation is, ethical decision becomes a subjective, creative act. We can convince ourselves of its validity only by a spontaneous and decisive impulse on the part of the unconscious. Ethics itself, the decision between good and evil is not affected by this impulse, only made more difficult for us. Nothing can spare us the torment of ethical decision.

As a rule, however, the individual is so unconscious that he altogether fails to see his own potentialities for decision. Instead he is constantly and anxiously looking around for external rules and regulations which can guide him in his perplexity. Aside from general human inadequacy, a good deal of the blame for this rests with education, which promulgates the old generalizations and says nothing about the secrets of private experience. Thus, every effort is made to teach idealistic beliefs or conduct which people know in their hearts they can never live up to, and such ideas are preached by officials who know that they themselves have never lived up to these high standards and never will. What is more, nobody ever questions the value of this kind of teaching.

Therefore the individual who wishes to have an answer to the problem of evil, as it is posed today, has need, first and foremost, of self knowledge, that is, the utmost possible knowledge of his own wholeness. He must know relentlessly how much good he can do, and what crimes he is capable of, and must beware of rearding the one as a real and the other as illusion. Both are elements within his nature, and both are bound to come to light in him, should he wish – as he ought to – to live without self deception or self delusion.”

“The individual on his lonely path needs a secret which for various reasons he may not or cannot reveal. Such a secret reinforces him in the isolation of his individual aims. A great many individuals cannot bear this isolation. As a rule they end by surrendering their individual goal to their craving for collective conformity – a procedure which all the opinions, beliefs, and ideals of their environment encourage. Moreover, no rational arguments prevail against the environment. Only a secret which the individual cannot betray – one which he fears to give away, or which he cannot formulate in words, and which therefore seems to belong to the category of crazy ideas – can prevent the otherwise inevitable retrogression.

The need for such a secret is in many cases so compelling that the individual finds himself involved in ideas and actions for which he is no longer responsible. He is being motivated neither by caprice nor arrogance but by a necessity which he himself cannot comprehend. This necessity comes down upon him with savage fatefulness, and perhaps for the first time in his life demonstrates to him the presence of something alien and more powerful than himself in his own most personal domain, where he thought himself the master.”

“The man, therefore, who driven by his daimon, steps beyond the limits of his intermediary stage, truly enters the “untrodden, untreadable regions” where there are no charted ways and no shelter spreads a protecting roof over his head. There are no percepts to guide him when he encounters an unforeseen situation — for example a conflict of duties. For the most part, these sallies into no man’s land last only as long as no such conflicts occur, and come swiftly to an end as soon as conflict is sniffled from afar.

But if a man faced with a conflict of duties undertakes to deal with them absolutely on his own responsibility, and before a judge who sits in judgment on him day and night, he may well find himself in an isolated position. There is now an authentic secret in his life which cannot be discussed — if only because he is involved in an endless inner trial in which he is his own counsel and ruthless examiner, and no secular or spiritual judge can restore his easy sleep. If he were not already sick to death of the decisions of such judges, he would never have found himself in a conflict. For such a conflict always presupposes a higher sense or responsibility. It is this very rare quality which keeps its possessor from accepting the decision of collectivity. In this case the court is transposed to the inner world where the verdict is pronounced behind the closed doors.

Once this happens, the psyche of the individual acquires heightened importance. It is not only the seat of his well-known and socially defined ego; it is also the instrument for measuring what is worth in and for itself. Nothing so promotes the growth of consciousness as this inner confrontation of the opposites.”

“Man can try to name love, showering upon it all the names at his command, and still he will involve himself in endless self-deceptions. If he possesses a grain of wisdom, he will lay down his arms and name the unknown by the more unknown, that is by the name of God. That is a confession of his subjection, his imperfection, and his dependence; but at the same time a testimony to his freedom to choose between truth and error.”

“I am astonished, disappointed, pleased with myself. I am distressed, depressed, rapturous. I am all these things at once, and cannot add up the sum. I am incapable of determining ultimate worth or worthlessness; I have no judgment about myself and my life. There is nothing I am quite sure about. I have no definite convictions – not about anything, really. I know only that I was born and exist, and it seems to me that I have been carried along. I exist on the foundation of something I do not know. In spite of all uncertainties, I feel a solidity underlying all existence and a continuity in my mode of being.

The world into which we are born is brutal and cruel, and at the same time of divine beauty. Which element we think outweighs the other, whether meaninglessness or meaning, is a matter of temperament. If meaninglessness were absolutely preponderant, the meaningfulness of life would vanish to an increasing degree with each step of our development. But that is – or seems to me – not the case. Probably, as in all metaphysical questions, both are true: Life is – or has – meaning and meaninglessness. I cherish the anxious hope that meaning will preponderate and win the battle.

When Lao-Tzu says: “All are clear, I alone am clouded,” he is expressing what I now feel in advanced old age. The more uncertain I have felt about myself, the more there has grown up in me a feeling of kinship with all things. In fact it seems to me as if that alienation which so long separated me from the world has become transferred into my own inner world, and has revealed to me an unexpected familiarity with myself.”




 Source:  http://en.wikipedia.org/wiki/Memories,_Dreams,_Reflections



“Man’s search for meaning” by Viktor E. Frankl |


“Man’s search for meaning” by Viktor E. Frankl

“Every day, every hour, offered the opportunity to make a decision which determined whether you would or would not submit to those powers which threatened to rob you of your very self, your inner freedom; which determined whether or not you would become the plaything for the circumstance, renouncing freedom and dignity to become molded into the form of the typical inmate.”

"Even though conditions such as lack of sleep, insufficient food and various mental stresses may suggest that the inmates were bound to react in certain ways, in the final analysis it became clear that the sort of person the prisoner became was the result of an inner decision, and not result of camp influences alone. Fundamentally, therefore, any man can, even under such circumstances, decide what shall become of him – mentally and spiritually. He may retain his human dignity even in a concentration camp.

 Dostoevsky said once, “There is only one thing that I dread: not to be worthy of my sufferings.” These words frequently came to my mind after I became acquainted with those martyrs whose behavior in camp, whose suffering and death, bore witness to the fact that the last inner freedom cannot be lost.”

“The way in which a man accepts his fate and all the suffering it entails, the way in which he takes up his cross, gives him ample opportunity – even under the most difficult circumstances – to add a deeper meaning to his life.   It may remain brave, dignified and unselfish.  Or in the bitter fight for self preservation he may forget his human dignity and become no more than an animal. Her lies the chance for a man either to make use of or to forgo the opportunities of attaining the moral values that a difficult situation may afford him.  And this decides whether he is worthy of his sufferings or not.”

“As each situation in life represents a challenge to man and presents a problem for him to solve, the question of the meaning of life may actually be reversed. Ultimately, man should not ask what the meaning of his life is, but rather he must recognize that it is he who is asked. In a word, each man is questioned by life; and he can only answer to life by answering for his own life; to life he can only respond by being responsible."




Tuesday, March 5, 2013

Quotes: Frank Lloyd Wright


A professional is one who does his best work when he feels the least like working.
- Frank Lloyd Wright


An idea is salvation by imagination.
- Frank Lloyd Wright


The thing always happens that you really believe in; and the belief in a thing makes it happen.
- Frank Lloyd Wright


The truth is more important than the facts.
- Frank Lloyd Wright


Tip the world over on its side and everything loose will land in Los Angeles.
- Frank Lloyd Wright



Form follows function-that has been misunderstood. Form and function should be one, joined in a spiritual union.
- Frank Lloyd Wright, 1908


The architect should strive continually to simplify; the ensemble of the rooms should then be carefully considered that comfort and utility may go hand in hand with beauty.
- Frank Lloyd Wright, 1908


The physician can bury his mistakes, but the architect can only advise his client to plant vines - so they should go as far as possible from home to build their first buildings.
- Frank Lloyd Wright, New York Times, October 4, 1953


Give me the luxuries of life and I will willingly do without the necessities.
- Frank Lloyd Wright, quoted in his obituary, April 9, 1959


Noble life demands a noble architecture for noble uses of noble men.  Lack of culture means what it has always meant: ignoble civilization and therefore imminent downfall.
- Frank Lloyd Wright (1869 - 1959)


Television: chewing gum for the eyes.
- Frank Lloyd Wright (1869 - 1959)


The longer I live the more beautiful life becomes.
- Frank Lloyd Wright (1869 - 1959)


I believe in God, only I spell it Nature.
- Frank Lloyd Wright (1869 - 1959)


Freedom is from within.
- Frank Lloyd Wright (1869 - 1959)





Monday, March 4, 2013

Mindfulness Research Update: 2008 (Pay Attention for the Health of it)

 Mindfulness has become a hot trend.  People like Jon Kabat-Zinn labored for 30 years bringing the concept into the mainstream until now it would be hard to go to the library without finding yet a new book about how to apply this concept to things as diverse as your investments or your child rearing practices.

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Mindfulness Research Update: 2008

Jeffrey M. Greeson, Ph.D., M.S.


Objective

 

To briefly review the effects of mindfulness on the mind, the brain, the body, and behavior.

Methods

 

Selective review of MEDLINE, PsycINFO, and Google Scholar databases (2003–2008) using the terms “mindfulness”, “meditation”, “mental health”, “physical health”, “quality of life”, and “stress reduction.” 

A total of 52 exemplars of empirical and theoretical work were selected for review.

Results

 

Both basic and clinical research indicate that cultivating a more mindful way of being is associated with less emotional distress, more positive states of mind, and better quality of life. 

In addition, mindfulness practice can influence the brain, the autonomic nervous system, stress hormones, the immune system, and health behaviors, including eating, sleeping and substance use, in salutary ways.




Conclusion

 

The application of cutting-edge technology toward understanding mindfulness – an “inner technology” – is elucidating new ways in which attention, awareness, acceptance, and compassion may promote optimal health – in mind, body, relationships, and spirit.
Keywords: mindfulness, meditation, mental health, physical health, quality of life, stress reduction.

INTRODUCTION

 

There is rapidly accumulating evidence in the field of complementary health practices that greater mindfulness can not only reduce stress and stress-related medical symptoms, but can also enhance positive emotions and quality of life. 

Moreover, studies are beginning to show a relationship between:

(a) how much people practice meditation, 

(b) how much more mindful they become, and 

(c) the positive effects they experience in terms of mental and physical health.

 This brief, selective review presents some of the most recent scientific findings that demonstrate how practicing mindfulness meditation can impact the mind, the brain, the body, and behavior in ways that may promote whole-person health.

 

METHODS

Articles were retrieved by searching MEDLINE, PsycINFO, and Google Scholar databases between the years 2003–2008 using the terms “mindfulness”, “meditation”, “mental health”, “physical health”, “quality of life”, and “stress reduction.” 

Fifty-two exemplars of empirical and theoretical work were selected by the author for review. 

Articles were selected to represent a cross-section of research that spanned four domains: 

i) The Mind, 

ii) The Brain, 

iii) The Body, and 

iv) Behavior. 

Priority was given to studies that were not included in previous quantitative or qualitative reviews of the scientific literature.

RESULTS

Mindfulness Meditation and The Mind

 

Research on mindfulness supports the idea that cultivating greater attention, awareness and acceptance through meditation practice is associated with lower levels of psychological distress, including less anxiety, depression, anger, and worry (cf. Baer, 2003; Brown, Ryan, & Creswell, 2007; Greeson & Brantley, in press; Grossman et al., 2004).

Furthermore, studies have begun to elucidate how mindfulness training can reduce distress. 

One observational study found that more time spent on formal meditation practices (body scan, yoga, sitting meditation) at home during an 8-week intervention led to increased mindfulness, which, in turn, explained decreased psychological distress and increased psychological well-being (Carmody & Baer, 2008).

A recent randomized controlled trial (RCT) in students showed that 4 weeks of mindfulness meditation training, relative to somatic relaxation training or a non-intervention control group, reduced distress by decreasing rumination, a cognitive process associated with depression and other mood disorders (Jain et al., 2007). 

Another clinical study found that 8 weeks of mindfulness meditation training significantly reduced ruminative thinking in persons with a history of depression (Ramel et al., 2004). Together, these studies indicate that one salutary mechanism of mindfulness appears to involve reshaping ways of thinking that engender improved emotional well-being.
Mindfulness scale development research has found that people with higher natural levels of mindfulness – irrespective of formal meditation training – report feeling less stressed, anxious and depressed, and more joyful, inspired, grateful, hopeful, content, vital, and satisfied with life (Baer et al., 2006; Brown & Ryan, 2003; Cardaciotto et al., 2008; Feldman et al., 2007; Walach et al., 2006).

In addition to the mental health benefits of meditation practice and cultivating mindful awareness in daily life, simply being in a mindful state momentarily is associated with a greater sense of well-being (Lau et al., 2006).
Research further suggests that people with higher levels of mindfulness are better able to regulate their sense of well-being by virtue of greater emotional awareness, understanding, acceptance, and the ability to correct or repair unpleasant mood states (Baer et al., 2008; cf. Brown, Ryan, & Creswell, 2007; Feldman et al., 2007). 

The ability to skillfully regulate one’s internal emotional experience in the present moment may translate into good mental health long-term.
Finally, a number of different mindfulness-based training programs – including Mindfulness-Based Stress Reduction (MBSR), Mindfulness-Based Cognitive Therapy (MBCT), Acceptance and Commitment Therapy (ACT), Dialectical Behavior Therapy (DBT), and Mindfulness-Based Eating Awareness Training (MB-EAT) – can effectively treat more serious mental health conditions, including anxiety disorders (MBSR; ACT), recurrent major depression (MBCT), chronic pain (MBSR; ACT), borderline personality disorder (DBT), and binge eating disorder (MB-EAT) (Baer, 2006). 

Although additional well-designed studies using active control groups are needed to replicate and verify the mental health benefits of mindfulness meditation training (Toneatto & Nguyen, 2007), the body of evidence to date supports a relationship between cultivating a more mindful way of being on the one hand, and a tendency to experience less emotional distress, more positive states of mind, and better overall quality of life on the other.

Mindfulness Meditation and The Brain

 

A number of studies have demonstrated that systematic mindfulness training, as well as brief meditation practices in novices, can influence areas of the brain involved in regulating attention, awareness, and emotion (cf. Cahn & Polich, 2006; Lutz et al., 2008a).

One key element of mindfulness is the ability to pay attention to the present moment, on purpose (Kabat-Zinn, 2003). A recent clinical study found that 8 weeks of mindfulness meditation training (MBSR) led to an increased ability to orient one’s attention to the present moment, as measured by a laboratory attention test (Jha, Krompinger, and Baime, 2007).

Another experimental study found that compared to a relaxation training control group, 5 days of integrative meditation training – including mindfulness – significantly improved the efficiency of executive attention during a computerized attention test (Tang et al., 2007).
A second key element of mindfulness is the ability to recognize and accurately label emotions (Analayo, 2003).

Brain imaging research has found that more mindful people appear to have a greater ability to control emotional reactions in the middle part of the brain (the amygdala and the dorsal anterior cingulate cortex [ACC]) by engaging the front part of the brain (the prefrontal cortex [PFC]), which is associated with attention, concentration and emotion regulation (Creswell, Eisenberger, & Lieberman, 2008; Creswell et al., 2007).

Another study found that employees in a corporate setting showed changes in front brain electrical activity (EEG) following 8 weeks of MBSR that were consistent with the experience of positive emotions like joy and content (Davidson et al., 2003).
A third key element of mindfulness is more refined self-awareness (Kabat-Zinn, 2003). One recent functional magnetic resonance imaging (MRI) study on this topic found that 8 weeks of MBSR was associated with greater neural activity in two brain regions believed to partially subserve self-awareness – the dorsolateral PFC and the medial PFC – during experiential and narrative self-focus tasks, respectively (Farb et al., 2007).

A structural MRI study reported that experienced mindfulness meditators, relative to demographically matched controls, had increased grey matter in brain regions that are typically activated during meditation, such as the right anterior insula, which subserves interoceptive awareness (Hölzel et al., 2007a).
Researchers are also exploring the effect of specific meditation practices on the brain. 

For example, in adept meditators versus non-meditators, mindful breathing practice (contrasted to mental arithmetic) was associated with increased rostral ACC and dorsomedial PFC activation, which may reflect stronger processing of distracting events and emotions, respectively (Hölzel et al., 2007b).

Another functional brain imaging study found that practicing a brief loving kindness meditation activated regions of the brain associated with positive feelings toward others (Hutcherson, Seppala, & Gross, 2008). Loving kindness meditation – traditionally included as part of mindfulness training – is a contemplative practice designed to foster acceptance and compassion for oneself and others (Kabat-Zinn, 1990; The Dalai Lama, 2001).

Finally, some studies suggest that greater meditation expertise is related to an increased ability to experience shifts in brain activity associated with positive emotions like compassion (Lutz et al., 2008b).
Overall, it appears that focused, concentrative meditation practices can increase one’s ability to maintain steady attention on a chosen object, like the breath or another person, whereas open awareness meditation practices can increase one’s ability to flexibly monitor and redirect attention when it becomes distracted (Lutz et al., 2008a).

Based on these findings, not only is it possible to train the mind to change the brain, but, in fact, one’s ability to do so may get stronger as one gains meditation experience.

Mindfulness Meditation and The Body

 

There is increasing scientific evidence to support the therapeutic effect of mindfulness meditation training on stress-related medical conditions, including psoriasis (Kabat-Zinn et al., 1998), type 2 diabetes (Rosenzweig et al., 2007), fibromyalgia (Grossman et al., 2007), rheumatoid arthritis (Pradhan et al., 2007; Zautra et al., 2008), chronic low back pain (Morone, Greco & Weiner, 2008), and attention-deficit hyperactivity disorder (Zylowska et al., 2008).

In addition, research has consistently shown that mindfulness training reduces symptoms of stress and negative mood states, and increases emotional well-being and quality of life, among persons with chronic illness (cf. Brown, Ryan, & Creswell, 2007; Grossman et al., 2004; Ludwig & Kabat-Zinn, 2008; Shigaki, Glass, & Schopp, 2006).

The use of mindfulness training in treating specific pain conditions, hypertension, myocardial ischemia, weight control, irritable bowel syndrome, insomnia, human immunodeficiency virus (HIV), and substance abuse is presently under investigation in research supported by the National Institutes of Health (Ludwig & Kabat-Zinn, 2008).
The beneficial physical effects of mindfulness training may occur, in part, by learning how to better cope with the inevitable stresses of daily life, and to remember that there is usually more right with the body than wrong. 

Theoretical models of mindfulness have endeavored to explain empirical observations of salutary effects by articulating the role of improved meta-cognitive skills, like decentering (Teasdale et al., 2002) or reperceiving (Shapiro et al., 2006), and adaptive coping processes, like positive reappraisal (Garland, Gaylord, & Park, in press).

It has specifically been postulated that mindfulness may preempt stress-related illness through a number of psychological, biological and behavioral pathways, including: 

(a) clarifying primary appraisal of stressors, 

(b) facilitating accurate secondary appraisal of stressor demands and coping resources, 

(c) mitigating dysfunctional coping styles, such as catastrophizing and ruminating, 

(d) enhancing adaptive coping processes, such as positive reappraisal, and 

(e) reducing distress and psychophysiological activation (Garland, 2007).
Cutting-edge laboratory research is beginning to reveal some of the biological pathways through which mindfulness training may positively impact physical health and healing processes. 

For example, the 8-week MBSR study by Davidson and colleagues (2003) showed that individuals who had the largest shifts in frontal brain activity also had the strongest antibody responses to a flu vaccine. 

That study was the first to show that mindfulness training can change the brain and the immune system in a way that might bolster resistance to disease. 

More recent MBSR studies in people with serious medical conditions, including breast cancer, prostate cancer, and other types of cancer, have documented lower levels of cortisol – a primary stress hormone – and normalized immune function, measured by natural killer cell activity and pro-inflammatory cytokine levels (Carlson et al., 2007; Witnek-Janusek et al., 2008).

Research on patients with HIV infection further indicates that MBSR may produce beneficial effects on the immune system, including increased natural killer cell activity – an important first line of defense against viral infection – as well as increased production of β-chemokines, molecules that block HIV from infecting healthy immune cells (Robinson, Mathews, & Witnet-Janusek, 2003).

A different study on adults with HIV infection suggested that MBSR may protect against the loss of “helper” T-cells over time – a primary measure of HIV disease progression (Creswell et al., in press).
Initial laboratory studies suggest that mindfulness meditation practices can alter autonomic and neuroendocrine system functioning, both at rest and when stressed. 

For example, one RCT found that a mindful body scan meditation produced greater increases in parasympathetic nervous system activity, indexed by cardiac respiratory sinus arrhythmia (RSA), than progressive muscle relaxation – a standard relaxation training technique (Ditto, Eclache, & Goldman, 2006).

Another RCT showed that 5 days of meditation training, including mindfulness, significantly reduced the cortisol response to acute mental stress relative to a relaxation training control group that did not receive mindfulness or meditation instruction (Tang et al., 2007).

Finally, a third RCT found that adults who reported home practice times above the median during a 6-week compassion meditation training program exhibited significantly lower stress-induced levels of negative emotion and inflammation (interleukin-6) post-intervention compared to individuals below the home practice median, who did not differ from controls (Pace et al., 2008). 

Taken together, these experimental studies indicate that mindfulness practices may promote health, in part, by attenuating stress reactivity and stimulating parasympathetic tone, perhaps more strongly than relaxation techniques.

Mindfulness Meditation and Behavior

 

Another key element of mindfulness is the cultivation of equanimity, or non-reactivity. 

Specifically, mindfulness meditation teaches one to pay attention to and acknowledge both one’s inner experience and the outer world, without necessarily reacting. 

The ability to simply observe and accurately sense thoughts, emotions, and physical sensations – without having to change them, or act on them – can be instrumental in breaking habitual behavior patterns that can harm one’s health, such as smoking a cigarette when feeling stressed, eating comfort food when feeling sad or “empty”, or turning to alcohol or other substances to “numb out” when feeling overwhelmed. 

Promising findings from behavioral research suggest that mindfulness training may help people to experience stress and negative emotions without acting impulsively and self-destructively in their attempt to self-sooth (cf. Brown, Ryan, & Creswell, 2007.

For example, some of the studies to date have found that people trained in mindfulness show a better ability to quit smoking (Davis et al., 2007), decrease binge eating (Kristeller, Baer, & Quillian-Wolever, 2006), and reduce alcohol and illicit substance use (Bowen et al., 2006).

At least one study has shown that reduced substance use following mindfulness training was partially explained by acceptance, rather than avoidance, of unwanted thoughts (Bowen et al., 2007).

Mindfulness may also promote better health, in part, by improving sleep quality, which can be disrupted by stress, anxiety and difficulty turning off the mind (Winbush, Gross, & Kreitzer, 2007).


Conclusion:

 

The latest scientific research on mindfulness has demonstrated beneficial effects on several aspects of whole-person health, including 
  1. the mind, 
  2. the brain, 
  3. the body, and 
  4. behavior. 


Clinical trials and laboratory studies alike suggest that the mechanisms of mindfulness involve not only relaxation, but important shifts in cognition, emotion, biology, and behavior that may work synergistically to improve health. 


There is also emerging evidence that mindfulness training is associated with greater meaning and peace in one’s life (spirituality), as well as enhanced relationships with others (Carmody et al., 2008; Carson et al., 2004). 


A number of cutting-edge technologies, including brain imaging, are being used to examine the potential health benefits of mindfulness, an “inner technology” we all possess. 


Finally, research is beginning to prove what mindfulness practitioners have known for centuries … that greater attention, awareness, acceptance, and compassion can facilitate more flexible, adaptive responses to stress, which, in turn, can help free us from suffering and realize greater health and well-being.




Acknowledgments

The author gratefully acknowledges Jeffrey Brantley, M.D., and Sasha Loring, M.Ed., LCSW, for providing intellectual support and for reviewing an earlier version of this manuscript.

This work was supported by a career development award (K99AT004945) from the National Center for Complementary & Alternative Medicine (NCCAM).

The content is solely the responsibility of the author and does not necessarily represent the official views of NCCAM or the National Institutes of Health.

Biography

Jeffrey Greeson, Ph.D., M.S., is an Assistant Professor of Psychiatry & Behavioral Sciences at the Duke University School of Medicine in Durham, North Carolina. Dr. Greeson currently works as a Clinical Health Psychologist and researcher at Duke Integrative Medicine, a leading center for the science and practice of whole-person health care. Dr. Greeson earned a Masters degree in Biomedical Chemistry in 2001, and he has conducted research in the fields of integrative medicine, mindfulness meditation, and stress physiology since 1998. His work has been recognized at national and international conferences, and his studies have been published in several peer-reviewed academic journals.

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 Source:
Mindfulness Research Update: 2008

http://www.ncbi.nlm.nih.gov/pmc/articles/pmc2679512/