Mindfulness meditation
M
indfulness creates conditions for contentment to develop. Individuals are instructed to practise focusing their attention on the present moment, observing the world and their own thoughts and feelings in a patient, non-judgemental way, without getting caught up in the past or future, or any single line of thinking or preconceived notion (Langer, 2009).Mindfulness-based stress reduction (Kabat-Zinn) focuses on the management of alterations in body functionality, image, and so forth, while accepting physical changes and attempting to reach mastery over the body. It has been found to enhance management and reduction of pain, psychological distress and control and acceptance of body. It has even been found to reduce stress and depression similar to the effects of cognitive behavioural stress reduction, in addition to enhanced mindfulness, energy and reduced pain beyond ‘treatment as usual’.
A new version of meditation currently being tested within positive psychology is loving-kindness meditation (Fredrickson et al., 2008). Preliminary results have shown a significant increase in positive emotions and subsequent building of personal resources through the participation in loving-kindness meditation.
W
hen someone approaches you with good news, how do you respond?Are you:
1 Happy for them, but you tend not to make a big deal about it (passive constructive)?
2 Sceptical, and point out why the good news isn’t so good at all (active destructive)?
3 Or more of an indifferent reactor (passive destructive)?
The next time a friend comes to you with good news, try and engage in active constructive responding and note the subsequent interactions.
Think about it…
T
ry out a little mindfulness right now by following the personal intervention at the end of the chapter; but remember:■ Mindfulness means paying attention in a particular way: On purpose, in the present moment, and non-judgmentally . . .
Think about it…
Summary
Reflecting on the learning objectives, you should now understand the concept of positive psychological interventions. More specifically, you should know that:
■ People can choose to adopt either a fixed or growth mindset, with the growth mindset creating more chance for success.
■ Prochaska’s transtheoretical model of change demonstrates an interesting perspective on human behaviour change.
■ Grit and perseverance are imperative for success at attaining goals.
■ Self-regulation is important to keep the change going and can be strengthened via self-regulation exercises.
■ There are several ways to evaluate PPIs, with qualitative inquiry enabling a more in-depth understanding.
■ There are not many validated PPIs, however a recent meta-analysis shows that they are helpful in making people happier.
■ Gratitude is a fundamental mechanism in enhancing and maintaining wellbeing.
■ Mindfulness meditation is a fast-growing area, with current scientific evidence to show its positive effects on wellbeing.
Suggested Resources
http://www.carol-dweck.co.uk/
To access information regarding Carol Dweck and a schedule of her upcoming talks, follow the link above. She is one lecturer you don’t want to miss!
In conclusion, we believe that positive psychology needs to continue its work on replicating and advancing the PPIs in existence as well as think outside the box when it comes to actual exercises for implementation. For example, and as discussed in the next chapter, PPIs can begin to encompass a more holistic approach, including the body, as well as more active rather than passive leisure activities.
■ It does not involve trying to change your thinking. It involves watching thought itself . . .
■ It is not to be confused with positive thinking . . .
Personal Development Interventions 171
http://www.faculty.ucr.edu/~sonja/song.html
This will enable you to log onto the leading positive psychology researcher, Sonja Lyubomirsky, to access details on her happiness laboratory as well as publications and updates on wellbeing.
http://www.signalpatterns.com/iphone/livehappy_std.html
Happiness has now entered the twenty-first century, with interventions and tools at your fingertips. Log onto the website, or use ITunes, to download Sonja Lyubomirsky’s ‘LIVE HAPPY’ App for the iphone.
F u r t h e r q u e s t i o n s f o r y o u
1 Can you think of an example when you changed your mindset?
2 Of these interventions, how many do you already use?
3 What are your reactions to your Fit scores?
4 Will you engage in any that are not in your top four? Why or why not?
Personal Development Interventions
T
he exercises presented below ask you to engage in several interventions that have been scientifically shown to enhance your wellbeing. The first relates to strengths, whereas the second is an activity we do with our undergraduate and MSc students.1 Signature strengths
After Identifying your top five signature strengths, try and use them in a new way, every day, for one week. Alternatively, you could choose your bottom five and try and cultivate them throughout the seven days. Monitor the positive emotions, such as vitality, excitement, authenticity, etc., that you experience but using these strengths in a new and creative way.
2 Portfolio
For the next month, try to incorporate as many PPIs into your daily routine as you can to assess their feasibility and effectiveness. Keep a ‘scientific diary’ so that you can record your thoughts and experiences and reflect once you have finished the four weeks. How do the results compare to the original research?
Did they work? Why or why not?
You can take this further and collate the exercises you completed throughout the textbook (for example, answers to your Think about it . . . sections), as well as the questionnaires, and put them into the portfolio for a scrapbook of your personal experiences and journey over the course of the semester.