Mindfulness

If the right model is used, training can actually alter the brain centers that regulate negative and positive emotions. For example, researchers at the University of Wisconsin in the US taught “mindfulness” to R&D scientists at a biotech firm who were complaining about the stressful pace of their jobs. Mindfulness is a skill that helps people focus on the present moment and drop distracting thoughts (such as worries) rather than getting lost in them, thus producing a calming effect.

After just 8 weeks the R&D people reported noticeably less stress and they felt more creative and enthusiastic about their work. But most remarkably their brains had shifted toward less activity in the right prefrontal area (which generate distressing emotions) and more in the left – the brain’s center for upbeat, optimistic feelings.

What does mindfulness really involve? Here are some suggestions:

Nonjudging: impartial witnessing, observing the present, moment by moment without evaluation and categorization

Nonstriving: non-goal-oriented, remaining unattached to outcome or achievement, not forcing things

Acceptance: open to seeing and acknowledging things as they are in the present moment, acceptance does not mean passivity or resignation, rather a clearer understanding of the present so one can more effectively respond

Patience: allowing things to unfold in their time, bringing patience to ourselves, to others, and to the present moment

Trust: trusting oneself, one's body, intuition, emotions, as well as trusting that life is unfolding as it is supposed to

Openness' seeing things as if for the first time, creating possibility by paying attention to all feedback in the present moment

Letting go: nonattachment, not holding on to thoughts, feelings, experiences; however, letting go does not mean suppressing

Gentleness: characterized by a soft, considerate, and tender quality; however, not passive, undisciplined, or indulgent

Generosity: giving in the present moment within a context of love and compassion, without attachment to gain or thought of return

Empathy: the quality of feeling and understanding another person's situation in the present moment-their perspectives, emotions, actions (reactions)-and communicating this to the person

Gratitude: the quality of reverence, appreciating and being thankful for the present moment

Loving kindness: a quality embodying benevolence, compassion, and cherishing; a quality filled with forgiveness and unconditional love

Note: These categories reflect the general idea that there are mindfulness qualities that should be part of the intention phase as well as the attention phase. A commitment (intention phase) is made to bring the qualities to the practice, and then the qualities are themselves cultivated throughout the self-regulation practice itself (attention phase).