The Mindfulness Cure for Social Anxiety

psyjdc 14 Comments

It is almost a common human phenomenon that being in a social situation can be stressful and anxiety producing. This is particularly true when asked to perform in a social context such as giving a speech. Most people can deal with the anxiety and can become quite comfortable. But many do not cope well with the anxiety or the level of anxiety is overwhelming, causing the individual to withdraw.

It appears that mindfulness may help greatly with high social anxiety. In today’s Research News article, “How to deal with negative thoughts? A preliminary comparison of detached mindfulness and thought evaluation in socially anxious individuals.”

it is demonstrated that mindfulness training significantly reduces anxiety when asked to give a speech. How does mindfulness training act to reduce social anxiety?

One potential route that mindfulness training may reduce anxiety is by increasing present moment awareness. Looking at what exactly is true in the immediate moment and seeing it as it is, can produce a recognition that social interactions are not threatening and needing to be avoided. When actually paying attention to the conversation and the cues in the environment the individual can relax and performs better. With practice, the improved social skills increase self-confidence. This can result in a cycle with positive gain, over time continuously improving mindfulness and self-confidence and reducing high social anxiety.

Today’s Research News article demonstrated that mindfulness training reduces anticipatory processing. Anticipatory processing is a type of worry about forthcoming social situations, involving anxious predictions, negative recollections, and urges to avoid social events. This anticipation of negative occurrences is a projection into the future. By focusing on the present moment, worries about the future cannot develop. So, the present moment awareness fostered by mindfulness training counteracts anticipatory processing and thereby reduces social anxiety.

Today’s article also demonstrated that mindfulness training reduces observer-perspective. People with high social anxiety often have distorted negative self-images from an observer perspective. They have a distorted idea of how others see them. This negative self-image that they believe is how they are perceived in social situations, maintains and increases anxiety, negative beliefs about social performance, anxious predictions, and poorer actual performance.

Mindfulness training helps to develop non-judgmental awareness of the present moment. Just seeing what is transpiring without adding conclusions about it counteracts the observer-perspective conceptualizations and judgments. When the present moment is simply perceived without coloration from beliefs, ideas, and past experiences, it becomes much less threatening and much more benign, allowing for more comfortable engagement in social interactions.

So, practice mindfulness in social contexts and enhance enjoyment of interacting with others.

CMCS

Sat Chit Ananda 3 – Bliss

psyjdc Leave a comment

In previous posts we discussed the first two components of the classic phrase from Hinduism, “Sat Chit Ananda”. The phrase means “being, consciousness, bliss” and is a description of a sublimely blissful experience of the boundless, pure consciousness, a glimpse of ultimate reality.

The third component “Ananda” is translated as bliss, but also implies love and happiness. Bliss is often thought of as an ecstatic state of extraordinary joy and exhilarating happiness. But this does not capture the true meaning of “Ananda”. It is much subtler and richer, but devilishly difficult to capture in words. It is probably better to simply conceive of it as the feelings one has when “Sat” and “Chit” are fully realized, when one has fully awakened. Paramhansa Yogananda, described bliss as, “a transcendental state of superior calm including within itself the consciousness of a great expansion and that of ‘all in One and One in all.’”

Bliss is a continuous state of inner joy that is constant and undisturbed by outward gain or loss or by external circumstances whether positive or negative or happy or sad. It is a feeling of oneness and connection with all of creation. Bliss is where happiness, meaning, and truth converge.

Bliss is found in every religion. It is the ultimate state of consciousness that every religion holds as its highest goal and achievement, though each uses different terminology to explain it. Whether we are Christian or Hindu, Jewish or Muslim, Buddhist or atheist, Wiccan or animist, Taoist or Native American, we all strive for bliss.

Bliss arises when the mind becomes quiet and calm naturally and effortlessly. A fully awakened individual does not need to “think good thoughts” to feel good. Feeling good is our natural state when the mind is calm and open. So “Ananda” is as natural and inherent as Pure Being and Consciousness; “Sat” and “Chit”.

We can catch a glimpse of “Ananda” in our everyday unawakened state. When we quiet the mind and simply watch a sunset or a sunrise, Bliss arises naturally. Awakened ones simply experience this regardless of eternal circumstances. But, by simply letting go, and paying attention to what is always present naturally we can experience the state of “Ananda”.

So don’t strive to become blissful. Don’t try to make it happen. It already is happening. Simply practice deeply, quiet and calm the mind, and you will understand the meaning of “Ananda”.

CMCS

Sat Chit Ananda 2 – Consciousness

psyjdc Leave a comment

In the previous post we discussed the first component of the classic phrase from Hinduism, “Sat Chit Ananda”. The phrase means “being, consciousness, bliss” and is a description of a sublimely blissful experience of the boundless, pure consciousness, a glimpse of ultimate reality.

The second component “Chit” is translated as consciousness. It is our minds eye. It is our everyday experience of reality. Consciousness is actually the first manifestation of our true nature.

What we are striving to do in our contemplative practice is to make consciousness aware of itself. It is like looking in the mirror at your own eyes or looking into the eyes of another. There is a simple and deep recognition of the absolute as yourself, your essence.

We have become so used to consciousness that we habituate to it and take it for granted. It’s quite startling to realize that we are frequently unaware of something so essential to our existence. We are not conscious of our consciousness. This is what is meant by being lost in our mind; completely unaware of awareness.

In contemplative practice we strive to quiet the mind. When we have achieved this stillness we allow consciousness to simply gaze upon itself. This is a recognition of “Chit”. In a deeper state this consciousness seems to be streaming from all of creation, not a thing called “me” or “I”. It contains the “me” as part of consciousness, but not its center. It is only one component of an infinite reality. This is Sat Chit Ananda realized.

Pure being and consciousness are always present although they may not be recognized. And it is mostly the mind or ego which distracts us from the direct experience of this divine presence. So, use contemplative practice to quiet the mind and allow “Chit” to be fully present.

CMCS

Sat Chit Ananda 1 – Being

psyjdc Leave a comment

Many engage in contemplative practice in order to better function in their lives. But for many it is practiced to achieve a deep spiritual awakening. The phrase Sat Chit Ananda is a beautiful pithy descriptor of the state of being that is the ultimate destination of spiritual awakening.

Sat Chit Ananda is a classic Sanskrit phrase originating in Hinduism. It has been translated as “being, consciousness, bliss.” In Hinduism it is a description of the subjective experience of Brahman. It is a sublimely blissful experience of the boundless, pure consciousness. It is a glimpse of ultimate reality. Sat Chit Ananda is a beautiful pointer to our true nature.

The first component “Sat” describes an essence that is pure and timeless, that never changes. Sat is what always remains regardless of time or situation. When we awaken, we constantly recognize Pure Being. We are consciously aware of Pure Being as our true nature, the core and foundation of all life.

This concept arises in multiple religions. In the Bible when Moses asked the god who he was he responded “I am that I am”. This is often interpreted to indicate a singular god, as an indicator of monotheism. But from the standpoint of “Sat” what is indicated is pure being; “I am”. When the Christian, Muslim, or Jewish mystics indicate that they have achieved oneness with god, they are referring to the fact that they have experienced themselves as pure being; “Sat”.

In our everyday experience we are focused on the contents of our awareness; what we’re seeing, hearing, feeling etc. This is actually the essence of mindfulness, being completely in the present moment. But, if we look deeply we can begin to realize that the contents are interesting, but, what is observing these contents is the essence of our existence. What is seeing? What is hearing? What is feeling?

In our practice, it is very useful to focus on, not what we’re experiencing, as the mind wants us to do, but on what is having the experience. If you look at it deeply you will find an entity that is silent and peaceful, that is unchanged by whatever is occurring, and that is always present and in fact has always been present. This is “Sat”, you pure being, pure awareness. This is what you truly are.

Just experience it. Do not try to see it. Do not try to think about it. Do not try to understand it. The mind cannot grasp it. The more you try the more elusive it becomes. Simply experience it. Observe the mystery of the miracle of “Sat”, of being.

CMCS

The miracle of language 1 – speech production

psyjdc Leave a comment

We take language for granted. But, we absolutely should not! There is nothing that we are capable of that has had a greater impact on the human race than language. It is the basis for our ability to work cooperatively. It is the basis for our ability to transmit learning from generation to generation. It is the basis for continuous improvement and development as we can read what others have accomplished and experienced and build upon it. It is the basis for science and technology. It is the reason that humans have become the dominant species of the planet.

Look deeply at the process of producing language and we can see a miraculous phenomenon. I find it useful to contemplate on the internal mental processes and the motor movements involved in the production of language. We take it so for granted. So, we need to really concentrate on it to view the inner workings of this miraculous process.

If we simply look closely at how we produce speech, its automaticity becomes obvious. We are only occasionally consciously thinking about what words to produce or how to combine them into sentences. There is an underlying idea that we have in mind to communicate, but the actual process of production appears to occur without thought. The words and sentences just seem to arise into consciousness without direction.

How does this happen? How do we interconnect and idea with the proper symbol, word, to represent it? There is no thinking involved, it just happens automatically. How do we apply proper syntax to our sentences? Normally, there’s no thought or even awareness of it happening. But it does, automatically and unconsciously.

There is now another fascinating automatic process engaged in the production of the actual sounds. If you look deeply at what happens you can become aware of the larynx vibrating as the sound pressure waves are being produced. I find this easiest to do while chanting so I don’t have to think about meaning and can instead focus on the physical process or producing the vibrations. Somehow, our brains have translated the intention to produce a particular word into motor movements in the larynx in coordination with breathing and mouth and tongue movements. Just watching it and recognizing what is actually transpiring is amazing.

The nervous system appears to be programed to learn and implement language production. During development language is learned too rapidly to be explained by simple learning processes. The brain appears to be preprogrammed to acquire language. There is an area in the frontal lobe of the human cortex that is crucial for speech. It is on the left side of the brain only in the vast majority of humans. When that area is destroyed in adulthood, the individual will never again be able to produce articulate speech. So, much of the automatic processes of speech production results from nervous system mechanism that work without thought or awareness.

Contemplate and meditate deeply on speech. We believe that we are totally in control of it. But, we are not. Much of it is beyond awareness. Watch it and be fascinated and amazed by this uniquely human miraculous activity.

CMCS

A Mindful Memorial Day

psyjdc Leave a comment

Memorial Day in the US is set aside to remember and honor those who have fought and died in our wars. This is most appropriate to think deeply about the sacrifices made by these men and women, to recognize their bravery and dedication, and to comprehend the human cost of warfare.  It is a day to be compassionate. To feel deeply what war means to the people who fought it, to their families, and to the country that asked them to fight it.

I believe that it is important to not only remember the men and women who fought on “our” side, but to also think deeply and compassionately about the men and women who fought on the opposing side. Their bravery, their dedication, and their sacrifice are no less. The human cost of warfare is to all who are involved. Both sides are populated with men and women who for the most part believe in the “rightness” of their cause, believe in the necessity of the battle, and are equally dedicated to their families, communities, and countries.

Contemplative practice cultivates mindfulness, a heightened awareness of the present moment. In a deep contemplative, meditative state, focused entirely on the present moment for the most part there is only peace and love. There is only a deep appreciation for life in its totality. There is no reason for war. Fear is rooted in worry about potential future harmful events. Hatred is rooted in our conclusions about the past. These two emotions underlie the rationales for warfare. In the mindful, meditative state, these cannot exist as the past that underlies hatred and the future that underlies fear are not present. So when we are truly mindful we are at peace.

But, paradoxically, this mindful state is actually the very state that is reported to be experienced by the people actively engaged in the moment in combat. They experience a heightened state of awareness of the present moment. But unlike our everyday contemplative state, fear is a reality of the present moment. The heightened awareness in combination with a palpable fear that is rooted in the present moment generates an extreme level of arousal. This can actually be addictive and the warriors that experience it often look forward to revisiting that state. It is virtually identical to the state achieved by the thrill seeker in the midst of their experience. Warriors also report that they feel so totally alive that everyday life pales in comparison. This frequently produces difficulties in transition back from warfare.

I believe that Memorial Day is a time to contemplate war, not just the humans involved, but particularly the reasons for war. As we contemplate deeply we can recognize that the causes of warfare are complex and the cumulative effect of decades if not centuries of history. In the immediate time leading up to war it is virtually impossible to stop. The forces driving it have built to such a crescendo that trying to prevent it is like an unarmed individual trying to stop a freight train at full speed. This clearly leads to the conclusion that the time to intervene is well ahead of time.

Honest mindful contemplation can lead to an understanding of how these historical forces play upon the individual’s thoughts and decisions. It can lead to an understanding of what is needed to change that pattern. It can lead to stopping the train before it ever leaves the station.

So use this Memorial Day for deep contemplation, for compassion and appreciation of the human sacrifices, but also for deep reflection on what we should do to prevent these horrors from occurring again in the future.

CMCS

Why is Mindfulness so Beneficial

psyjdc 2 Comments

Mindfulness has been demonstrated to have a broad range of positive benefits from improved mental and physical health, see today’s Research News article, “). Standardised Mindfulness-Based Interventions in Healthcare: An Overview of Systematic Reviews and Meta-Analyses of RCTs”

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4400080/

to the treatment of both physical and mental illnesses, to increases in creativity, to increased happiness, and on and on. I am unaware of anything that is so beneficial to so many things as mindfulness. As an added bonus, developing mindfulness costs nothing and can be done virtually anywhere under any conditions.

Mindfulness sounds too good to be true. How can this be? How can anything do all of this? To understand we must first recognize that we make ourselves miserable and sick. We constantly worry about the future and this creates fear, anxiety, and stress. We constantly and ruminate about the past and this makes us regretful and depressed and lowers our self-esteem.

Mindfulness is about present moment awareness. It recognizes that the past is gone and the future is not here yet. The only thing that matters is now! By moving us away from the misery producing thoughts of past and future, mindfulness immediately removes two processes that have negative impacts on us. In addition, it helps us recognize that the only time we can ever be happy is now! So it shifts our focus to the good things that are always there and present in the present moment.

Mindfulness reduces stress and this can reduce inflammatory responses that are detrimental to our health. We create much of our own stress by driving ourselves toward some future goal or by inordinately worrying about what is actually only a remotely possible catastrophe, or by trying to live up to some glorified image of what we should be or what we should accomplish. Mindfulness is an antidote for all of this. Seeing things as the really are right here right now undercuts the unhealthy striving, relieves the fears, and places realistic perspective on our human condition.

Modern life as we’ve developed it has removed us from the conditions in which we as a species evolved. It has created an artificial world that has become increasingly divorced from nature including our own human nature. Mindfulness is an important treatment for this modern illness. It helps us reconnect to the natural world that is our origin. It helps us reconnect with our own body; physically, mentally, and emotionally. As a result, it relaxes, refreshes, and creates happiness in just being alive.

Mindfulness practices probably would not have been so beneficial centuries ago or in more primitive societies. Most of its benefits emanate from its counteracting the problems that modern life creates. But, in today’s world, its benefits are amplified.

So cultivate mindfulness, the antidote to modern life

CMCS

Effectiveness of Meditation, Yoga and Prayer

psyjdc Leave a comment

People engage in contemplative practices for a variety of reasons, including increased mindfulness or spiritual development. But, regardless of the goal, it is not known what contemplative practice works the best to achieve the goal. In addition, it is not known what pattern of practice works the best with each type of practice.

These questions are investigated in today’s Research News article “Meditation has stronger relationships with mindfulness, kundalini, and mystical experiences than yoga or prayer.”

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1022155664475026/?type=1&theater

https://www.researchgate.net/publication/277020080_Meditation_has_stronger_relationships_with_mindfulness_kundalini_and_mystical_experiences_than_yoga_or_prayer

Regardless of whether meditation, yoga, or prayer is practiced, higher levels of mindfulness occur. But, the highest levels of mindfulness are produced by meditation. This was also true for kundalini and mystical experiences.

Kundalini experiences are changes in the physical energetics of the body, including extreme levels of energy, physical symptoms, involuntary movements etc. Kundalini effects will be the subject of an upcoming CMCS essay (stay tuned). These experiences were first documented in the ancient yogic traditions. So, it is surprising that meditation has a larger impact than yoga practice.

Mystical experiences have always been associated with meditation but also strongly with prayer. The effectiveness of prayer in producing mystical experiences is well exemplified by the Christian or Sufi mystics. So, it is surprising that prayer is not particularly effective.

One explanation for the relative ineffectiveness of yoga and prayer is the reasons and the way they are practiced in modern cultures. Yoga is often treated as a fitness practice rather than a contemplative practice and prayer is often used mechanically or for petition to a deity rather than for contemplation. So, it should not be surprising that overall these practices are not as potent in producing mindfulness, kundalini, and mystical experiences as meditation.

It was clear, however, that no matter what practice is used the amount of practice is the most important factor in its effectiveness. It’s the amount of time spent each week practicing and it’s the number of years of practice that best predict heightened states. How frequently one practices, how long each session lasts, or whether practice occurs in groups or alone doesn’t seem to matter. It’s simply the total amount of practice that is associated with effectiveness.

So, engage in contemplative practices, but do so in a contemplative manner, do so regularly, and invest time and patience in the practice and you will begin to reap the rewards.

CMCS

When are Distractions not Distractions?

psyjdc Leave a comment

The mind is easily distracted. No matter how hard we try to concentrate on a particular thought or task somehow the mind is pulled away by some other thought, some outside noise, or a fleeting feeling. Next thing we know we’re completely immersed in off-task thinking.

This is actually a natural adaptive process that allows us to stay alert and respond to changes in our world that might be threatening. In the wild this can aid survival. But this useful tendency becomes a frustrating difficulty in safe, modern contexts where concentration is required. Is there anything that we can do about it?

The first thing to recognize is that you are unlikely to win a war with your mind. These processes are automatic and inborn and not easily altered. So, ‘if you can’t beat em, join em.’ Let the mind do its thing. Let it respond to distractors, while not getting caught up in them, without becoming attached to them. Allow these automatic mental leaps to just happen and observe them. So, rather than be upset by our tendency to be distracted we are entertained by them.

In addition, they are lessons about the nature of our mind. We can learn from them. When distracted, simply reflect upon why this external stimulus was of significance to you; why this particular fleeting thought captured your minds attention. Sometimes it has no real significance. But, often it is a glimpse into unresolved issues. By simply watching and reflecting you open a window into your psyche.

Today’s Research News Article, “Electrophysiological Correlates of Long-Term Soto Zen Meditation.”

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4302970/

suggests how experienced meditators deal with distractions. The answer is that they don’t. They welcome distractions and simply observe them without holding on, without becoming attached. They in essence, do exactly what was suggested above. They don’t try to fight their mind, they simply adapt to it and not let mental machinations disturb them.

So, distractions are not distractions when we don’t grasp hold of them, when we just let them pass through like the sound of a bird chirp, being perceived but then letting it go. A key message is to accept things as they are. Distractions are simply part of how our mind works. Accept it that this is the case. Stop fighting it and you can make distractions your ally rather than your enemy. That’s what the best meditators do.

So, enjoy distractions and then they’re not distractions.

 

CMCS

We are born to be Mindful

psyjdc 3 Comments

We normally think of mindfulness as something we do that has effects on our physiology and indeed developing mindfulness has been clearly shown to do just that. Most of these physiological effects are positive and enhance our health and well-being. We also tend to think that through our experience and learning, external events, we decide to begin to cultivate mindfulness through contemplative practice.

But, is it possible that in fact the physiology may in part determine our level of mindfulness, perhaps there are factors that affect mindfulness from both our environment and our physiology? Today’s Research News article “A Multivariate Twin Study Of Trait Mindfulness, Depressive Symptoms, And Anxiety Sensitivity”

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4413043/pdf/da0032-0254.pdf

explores just that question. They show that a substantial amount of our mindfulness is due to our inheritance. Indeed, they find that the environment is also responsible, just as we thought, but surprisingly, so are our genes. In other words, mindfulness originates in both our environment and our physiology. In a sense, we are born to be mindful and our experiences shape our mindfulness from there.

In a modern environment, the influence of the environment on mindfulness is negative. That is, it shapes us not to be mindful. We learn to immerse ourselves in thought to the detriment of our awareness of the present moment. Nature endows us with mindfulness. We are programmed to be attentive to our immediate surroundings, but our culture intervenes to replace it with thinking, thinking, and thinking.

This is not the fault of our parents. In fact, today’s article demonstrates that our family environment, what they termed shared environment, has no influence whatsoever on our mindfulness. It is the influences outside of the family, our culture, which affects our degree of mindfulness. So, don’t blame your parents, blame the society and world that we’ve created for making us oblivious to our present moment.

The mindfulness movement, the current revolution of engagement in contemplative practice is hopefully the antidote bringing us back to our primal state of mindfulness, bringing us back also to our primal state of happiness.

CMCS