PSYU2222 Lecture 7: Mindfulness, Meditation, and Self-Care

What is mindfulness?

Moment-to-moment, non-judgmental awareness, cultivated by paying attention deliberately, openly, and non-reactively

What are the two key aspects of mindfulness?

• Present-moment attention

• Lack of judgment or reactivity

How is mindfulness conceptualised?

• As both a trait (dispositional) and state (practice)

• Trait mindfulness can be measured via self-report

• State mindfulness is moment-to-moment and can be cultivated through practice

What are the benefits of trait mindfulness?

• Greater wellbeing and mental health

• Increased resilience

• Lower depression, anxiety, stress

• Better emotion regulation and brain activation patterns

• Greater self-control

What psychological mechanism underlies mindfulness?

• Enhanced cognitive control and flexibility

• Emotion regulation and attentional focus

• Reappraisal of automatic thoughts and sensations

• Neuroplasticity supports sustained trait development

What is the Mindfulness-to-Meaning Theory?

A theory that mindfulness promotes positive reappraisal, which enhances meaning-making and wellbeing over time.

What evidence supports mindfulness to meaning theory?

• Higher mindfulness → more reappraisal

• Reappraisal → better mindfulness next week

What is the Unified Flexibility Model of Mindfulness?

A model explaining how mindfulness promotes flexible, adaptive coping and psychological flexibility in response to stress.

What are common mindfulness-based interventions?

• MBSR (Mindfulness-Based Stress Reduction)

• MBCT (Mindfulness-Based Cognitive Therapy)

• ACT (Acceptance and Commitment Therapy)

What does MBSR (Mindfulness-Based Stress Reduction) include?

8-week program: meditation, stretching, yoga, psychoeducation, and group sessions.

What are short-term effects of mindfulness inductions?

• Mixed evidence

• Modest improvement in mood, attention, executive function

What are the benefits of mindfulness interventions?

• Physical: immune response, pain relief

• Mental: lower depression, anxiety, PTSD

• Cognitive: improved attention and working memory

• Emotional: reduced rumination and negative affect

What’s the effectiveness of mindfulness in schools?

• Medium effect overall

• Larger benefits in cognitive outcomes (e.g., grades)

• Smaller for stress/resilience

• Greater impact on adolescents and women

What are cultural considerations in mindfulness?

• Culturally adapted programs yield stronger results

• Ethno-racial inclusiveness requires tailored language and content

• Co-design with community stakeholders is ideal

What is meditation?

A practice of intentionally withdrawing attention from external stimuli to focus inwardly on a chosen object/theme (e.g., breath, mantra).

What are types of meditation?

• Concentrative – focus on single object

• Mindfulness – open, present awareness

• Guided – led through concepts or imagery

• Transcendental – mantra chanting, effortless attention

What are the benefits of meditation?

• Lowers heart rate, cortisol, inflammation

• Increases self-compassion, metacognition, and memory

• Leads to brain changes related to emotion regulation

• May vary slightly by type (e.g., transcendental for emotion; mindfulness for attention)

What is self-care?

Intentional activities that maintain and enhance physical, mental, and emotional wellbeing; includes reflection, boundaries, and lifestyle habits.

Why is self-care important in helping professions?

• Prevents burnout

• Enhances therapeutic effectiveness

• Supports wellbeing in stressful environments

What are the six dimensions of engaging in self-care?

• Awareness – know your stress triggers

• Balance – divide attention across life domains

• Flexibility – adapt and reappraise challenges

• Physical health – sleep, diet, exercise

• Social support – personal and professional networks

• Spirituality – meaning and purpose

What are some self-care strategies from the APS?

• Schedule non-negotiable self-care time

• Debrief with trusted others

• Set boundaries

• Practice self-compassion

• Seek self-care education

What are the limitations of self-care culture?

• Risks of victim-blaming individuals for systemic issues

• Unrealistic wellness standards may reinforce inequality

• Self-care can’t fix toxic work cultures or institutional failures