Mindfulness, meditation, and self-care: Principles and practices for mental and physical health

What is Mindfulness?

Mindfulness is the practice of paying attention in the present moment, non-judgmentally and with openness. It involves a receptive awareness of current experiences and events.

Two Core Aspects of Mindfulness

1. Present-moment attention or awareness.

2. Non-judgmental and non-reactive attitude.

Trait vs. State Mindfulness

• Trait Mindfulness: A dispositional characteristic reflecting a person's typical level of mindfulness.

• State Mindfulness: A temporary condition of mindful awareness, often cultivated through practice.

Benefits of Trait Mindfulness

Associated with greater well-being, better mental health, increased resilience, lower levels of depression, anxiety, and stress, improved emotion regulation, and enhanced self-control.

Developing Trait Mindfulness

Regular mindfulness practice can cultivate trait mindfulness. Neuroplastic changes support this development by strengthening brain regions linked to attention, emotional regulation, and self-awareness.

Mindfulness-Based Interventions (MBIs)

Structured programs like Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) that incorporate mindfulness practices to improve mental and physical health.

Mindfulness Meditation

A practice focusing attention on the breath or bodily sensations, acknowledging thoughts and feelings without attachment, and gently bringing focus back to the present moment.

Mindfulness vs. Mindfulness Meditation

• Mindfulness: A general approach to being present and aware in daily activities.

• Mindfulness Meditation: A formal practice to cultivate mindfulness through structured exercises.

Other Forms of Meditation

Includes concentrative meditation (focusing on a single object), guided meditation (following a narrative or visualization), and transcendental meditation (using mantras).

Benefits of Meditation

Meditation can decrease blood pressure, heart rate, cortisol, and cytokine levels; increase self-compassion and meta-cognition; improve attention and memory; and induce brain changes associated with emotion regulation.

Mindfulness-to-Meaning Theory

Proposes that mindfulness enhances positive reappraisal of experiences, leading to improved well-being. Higher mindfulness is associated with greater positive reappraisal, which in turn predicts better mindfulness in subsequent periods.

Real-World Applications of Mindfulness

Mindfulness interventions in schools have shown benefits in cognitive outcomes like attention and creativity, as well as psychological outcomes such as resilience and stress coping, though effects can vary.

Cross-Cultural Considerations in Mindfulness

Culturally adapted mindfulness programs have been found to be more effective, especially among ethno-racial minority populations, by aligning practices with cultural values and enhancing accessibility.

Mechanisms of Mindfulness Benefits

Mindfulness may improve well-being through mechanisms like enhanced emotion regulation, reduced stress reactivity, and increased cognitive flexibility.

Self-care and Mindfulness

Incorporating mindfulness into self-care routines can promote mental and physical health, prevent burnout, and enhance overall quality of life.

What is Self-Care?

Q: How is self-care defined?

Deliberate activities and practices chosen regularly to maintain and enhance health and wellbeing (Black Dog Institute, 2021).

Is self-care selfish?

Q: Is self-care a selfish act?

No. It is about promoting one's own health and wellbeing, not about self-indulgence.

Broader Definitions of Self-Care Q: What are some broader academic definitions of self-care?

Self-care includes refueling oneself in healthy ways, behaviours that promote physical and emotional wellbeing, and reducing stress and emotional reaction to work (Gentry, 2002; Myers et al., 2012; Williams et al., 2010).

Attitude in Self-Care

Q: Besides activities, what else does self-care involve?

A: A caring attitude towards oneself, including self-reflection and conscious action (Kissil & Niño, 2017).

Burnout and Helping Professions Q: Why is self-care important in helping professions?

A: Burnout is common; self-care helps prevent distress and enhances long-term wellbeing (Posluns & Gall, 2020).

Long-Term vs Short-Term Focus Q: What should self-care focus on?

A: Long-term wellbeing, not just short-term pleasure.

Self-Care Components - Awareness

Q: What does awareness in self-care involve?

A: Knowing burnout risks, monitoring needs, and practicing self-reflection. Methods include ACT, mindfulness, and reflective practice.

Self-Care Components - Balance

Q: What does balance mean in self-care?

A: Spreading attention across life domains. Achieved through leisure, boundaries, time management, and realistic goals.

Self-Care Components - Flexibility

Q: How does flexibility aid self-care?

A: Helps adapt to stress. Practices include reappraisal, self-compassion, and goal-setting.

Physical Health in Self-Care Q: What physical health behaviours are part of self-care?

A: Good sleep, regular exercise, and a healthy diet.

Social Support in Self-Care Q: Why is social support crucial for self-care?

A: Supports mental health. Cultivated through personal/professional networks and finding a mental health professional.

Mindfulness Interventions

• MBSR, MBCT, ACT are common programs

• Strong evidence for benefits across mental & physical health

• Longer and consistent practice yields better results

Mechanisms of Mindfulness (Creswell, Hölzel, Garland)

• Enhances relaxation

• Promotes positive emotions

• Improves attention control, emotion regulation, cognitive flexibility

Flashcard 14: Mindfulness-to-Meaning Theory (Garland et al., 2015)

Mindfulness → Positive Reappraisal → Improved well-being

Flashcard 15: Real-World Applications (Schools)

• Zenner et al. (2014): Medium effect on cognitive outcomes in kids

• Carsley et al. (2018): Small benefits, stronger for older adolescents & females

Q: What are the six key domains of self-care identified by Posluns & Gall (2020)?

A: The six key domains of self-care are:

1. Awareness: Recognizing the risks of burnout and engaging in self-reflection.

2. Balance: Distributing attention across various life domains, including work and personal life.

3. Flexibility: Adapting to challenges and employing flexible coping strategies.

4. Physical Health: Maintaining regular sleep, exercise, and a healthy diet.

5. Social Support: Engaging with supportive personal and professional networks.

6. Spirituality: Finding meaning and purpose through practices like mindfulness

Q: What practical strategies can be employed to engage in effective self-care?

A: Practical self-care strategies include:

• Scheduling Time for Self-Care: Treating self-care as a non-negotiable priority by allocating specific times.

• Debriefing with Trusted Individuals: Discussing challenges with someone outside of formal supervision.

• Setting Boundaries: Establishing clear limits between work and personal life to prevent burnout.

• Practicing Self-Compassion: Being kind to oneself and acknowledging personal needs without guilt.

• Seeking Guidance and Education: Learning about self-care practices through workshops, reading, or professional advice.