- increase in perceptual sensitivity and improved vigilance in a sustained visual attention task
- increased activation in the attention network (prefrontal cortex and anterior cingulate among other regions)
- less impulsiveness, tolerance to stressors, and heightened self-esteem
- increased response inhibition predicting adaptive socio-emotional functioning 
- reduced ruminative thinking and anxiety 
- increased empathy and self-compassion 
- reduced stress symptoms, helps in the process of positive reappraisal to deal with stress

Haverford College in Pennsylvania

Villanova University

- in retreat, practitioners improved in performance activity in attention and response tasks
- greater performance improvements observed during the first half of the retreat than during the second half
- retreats may prove useful for understanding the effects of concentrated practice on biological markers of stress and health 

Results of Retreat Practice in Psychological Research

Self-compassion entails being warm and understanding toward ourselves when we suffer, fail, or feel inadequate, rather than ignoring our pain or punishing ourselves with self-criticism. Self-compassion also requires taking a balanced approach to our negative emotions so that feelings are neither suppressed nor exaggerated. This equilibrated stance stems from the process of relating personal experiences to those of others who are also suffering, thus putting our own situation into a larger perspective. It also stems from the willingness to observe our negative thoughts and emotions with openness and clarity, so that they are held in mindful awareness rather than overidentifying with them.

Self-Compassion

A blanket term used to describe the various sub-process that underlie an individual's ability to direct internal awareness of various external stimuli. Examples include "alerting" (becoming aware of stimuli entering one's conscious attention), "conflict monitoring" (mitigating disctraction), and "sustained attention" (the ability to maintain singular focus for an extended period of time).

Attention in Mindfulness

A generalized evaluation of one's self. Typically either a positive or negative evaluation of traits, abilities, etc. 

Self-Esteem

Rumination happens when a person spends a significant amount of time thinking and worrying about a problem. The thought that is ruminated feeds itself continuously, so the person becomes stuck in a constant cycle of worry that eventually distorts their perception of the reality of the situation.

Rumination

 The processes that the anterior cingulate cortex and mid-cingulate cortex, such as self-control, emotion regulation, and behavioral flexibility; are emphasized in meditation. Behavioral evidence shows improvements in pain regulation , emotional awareness, emotion regulation , and insightful problem solviging in meditation practitioners.  Meditation practice may lead to more conscious action selection, greater attention to thoughts and information in the decision-making process, and increased attention to the movement of the body during action execution, which are all processes that the anterior cingulate cortex and mid-cingulate cortex are focused on. Frequent recruitment of the anterior cingulate cortex and mid-cingulate cortex for conscious action control might relate to the consistently observed differences in the structure of these regions.

The anterior cingulate cortex and the 
mid-cingulate cortex in meditation

Valence typically refers to positivity and negativity of an object or situation. These appraisals tell us if it should be approached or avoided.

Valence

Kozasa, E.H., Lacerda, S.S., Menezes, C. et al. Effects of a 9-Day Shamatha Buddhist Meditation Retreat on Attention, Mindfulness and Self-Compassion in Participants with a Broad Range of Meditation Experience. Mindfulness 6, 1235–1241 (2015). https://doi-org.ezproxy.haverford.edu/10.1007/s12671-015-0385-8

Effects of a 9-Day Shamatha Buddhist Meditation Retreat on Attention, Mindfulness and Self-Compassion in Participants with a Broad Range of Meditation Experience

Cognitive and Psychological Effects of Meditation Retreats

Self-Compassion is comprised of three facets:
- Being mindfully attuned
- Recognition of common humanity
- Offering warmth and comfort

The 3 Branches of Self-Compassion

Self compassion is the most prominent mediator of the positive relationship between MBCT and treatment resistant depression. Increasing it in depressed patients can help lessen emotional suffering. MBCT can lead to higher levels of self-compassion, which can lead to overall increased overall well-being. 

Mediators of the Relationship Between Mindfulness-Based Cognitive Therapy and Treatment Resistant Depression: Self Compassion

Self-Compassion interventions involve implementing programs aimed at cultivating and increasing self-compassion through education and practices. They are helpful in addressing a variety of mental health concerns such as anxiety, depression, stress etc.

Self-Compassion Intervention

Increased self compassion is one of the characteristics of practicing mindfulness for therapists. A therapist’s ability to adhere to some of the most important components of mindfulness, such as non-judging and non-reacting, were shown to be strongly affected by increased self compassion. With a sense of increase self compassion, therapists have a better ability to put themselves in others’ shoes and react to others experiences without feeling uncomfortable.

Enhanced Sense of Compassion in Practicing Therapists

Sessions of psychoeducation combined with VR-based relaxation, for which VR can be of added value as it requires less effort than traditional relaxation exercises and removes distractions. VR self-compassion exercises using the relatively novel technique of changing perspective is also utilized to alleviate depressive symptoms and facilitate empathy for oneself and others. 

Application of VR interventions: Depression

When two stimuli are presented in quick succession, most people fail to identify the second stimuli, known as Attentional Blink. Thought to be the result of limited attentional resources, mindfulness research shows that seasoned meditators were able to correctly identify the second stimulus. EEG recordings confirm lower brain activity in response to the first stimulus, suggesting meditators reserve more attentional resources across various stimuli for a more fully engaged deployment of conscious attention.

Attentional Blink in Mindfulness

Mindfulness meditation improves conflict monitoring and reduces attentional blink. These changes were studies using the attention network test (ANT) and other experimental paradigms to determine the effects of meditation on attentional performance.

Effects of mindfulness meditation on attention

Attentional deployment is a type of emotional regulation strategy in which a person attempts to alter their emotional state by shifting their attention in a particular way as the situation arises. 

Attentional Deployment

The Rosenberg Self-Esteem Scale is a widely utilized $$10$$-item self-report questionnaire designed to operationally define and empirically measure an individual's self-esteem. Respondents rate each statement on a $$4$$-point scale, ranging from Strongly Agree to Strongly Disagree. To maintain a consistent scoring direction, the assessment applies direct scoring (assigning $$3$$ points for Strongly Agree down to $$0$$ points for Strongly Disagree) to positively worded items ($$1$$, $$2$$, $$4$$, $$6$$, and $$7$$) and reverse coding (assigning $$0$$ points for Strongly Agree up to $$3$$ points for Strongly Disagree) to negatively worded items ($$3$$, $$5$$, $$8$$, $$9$$, and $$10$$). The final self-esteem metric is calculated as the total sum of all accrued points. The $$10$$ items are: $$1$$. I feel that I’m a person of worth, at least on an equal plane with others. $$2$$. I feel that I have a number of good qualities. $$3$$. All in all, I am inclined to feel that I am a failure. $$4$$. I am able to do things as well as most other people. $$5$$. I feel I do not have much to be proud of. $$6$$. I take a positive attitude toward myself. $$7$$. On the whole, I am satisfied with myself. $$8$$. I wish I could have more respect for myself. $$9$$. I certainly feel useless at times. $$10$$. At times I think I am no good at all.

Rosenberg Self-Esteem Scale

How is self-esteem typically defined in psychological research?

Rumination is an important mediator between MBCT and treatment resistant depression because its presence predicts maintenance of prolonged clinical depression. It is a cognitive  and distressing symptom that can be reduced through MBCT because MBCT teaches a detachment from thoughts, which helps prevent negative thoughts from escalating into rumination.

Mediators of the Relationship Between Mindfulness-Based Cognitive Therapy and Treatment Resistant Depression: Rumination

Metacognitive awareness is the acknowledgement that one's thoughts are only thoughts, and they may not be facts. When used as a definition of mindfulness, it is called mindful metacognition, and conceptualizes mindfulness as an information processing style.

Mindful Metacognition/Metacognitive Awareness

In the context of depression, rumination is defined as a repetitive and passive mental focus on one's depressive symptoms and the state of being depressed. This pattern of thought involves dwelling on the symptoms rather than actively engaging in problem-solving or distracting oneself from them.

Learn Before

Related