Tag: Rosie Bell

Building Cognitive Resilience through Mindfulness

Research conducted by Jamie Bristow and Rosie Bell supports the view that mindfulness builds cognitive resilience – “the ability to overcome negative effects or stress on cognitive functioning” (as defined by Staal and colleagues).  In times of stress or serious setbacks, we can experience cognitive confusion and disorientation.  When the perceived threat to our wellbeing is considerable our “thinking brain” tends to shut down and our “survival brain” takes over – we can be controlled by our negative emotions and engage in fight, flight or freeze behaviour.  In these challenging times we can experience emotional inflammation as we are challenged on many fronts.

The impact of information overload

Information overload is a characteristic of our times with the ever-present and pervasive information highway.  With COVID19, we not only have to cope with the emotional strain of illness and death amongst our families , friends and colleagues but also the vast amounts of complex health advice and restrictions – information that is often conflicting and exacerbated by misinformation peddled by vested interests.  

The stress of information overload can be compounded by what Jamie and Rosie refer to as a our “digital and media diet” – a bias towards distressing information, rather than information that inspires, uplifts, or motivates.  An obsession with the news can be a daily diet of information that disturbs, distresses, distracts and debilitates us and severely limits our effective cognitive functioning.

Unfortunately, our natural tendency is to close down emotionally and avoid facing the pain of negative emotions.  We can block out difficult emotions such as fear, anxiety, and depression until such time as they take their toll on our physical health.  Liz Stanley, for example, explains how she lost her sight temporarily by “soldiering on” despite traumatic stress.

The role of mindfulness in developing cognitive resilience

Mindfulness practices can help us face raw and difficult emotions such as fear and build resilience through accepting our current reality, rather than denying its existence.   Rick Hanson, for example, provides a meditation practice designed to turn fear into resilience.   Bob Stahl, meditation teacher and author, offers a mindfulness practice to address fear and anxiety that are exacerbated by negative self-stories.

Mindfulness meditation can be a source of refuge in times of turbulence when we feel our minds and emotions whirling.  It enables us to restore our equilibrium and find peace and calm despite the waves of change and challenge crashing down on us.   We can build our resilience by taking time out to become grounded and to reconnect with ourselves. 

Jamie and Rosie point out the research that demonstrates that mindfulness can enhance both working memory and long-term memory.  Working memory constitutes our temporary storage facility that enables us to utilise information to effectively make decisions, act wisely and communicate appropriately.  It can become overwhelmed and degraded by stress and trauma and negatively impact our window of tolerance – narrowing it and thus reducing our capacity to cope with further stressors, however minor.

Reflection

As we grow in mindfulness we can increase our sense of agency in the face of stress and setbacks by facing up to our negative emotions and diffusing their impact, accessing our memory and cognitive faculties without the befuddlement of emotional overload, making sound choices about information that we expose ourselves to and developing groundedness despite the turbulent winds of change.  In this way, we can progressively build our cognitive resilience by reducing the negative impacts of stress on our cognitive functions and limiting emotional turmoil.  Hence, we will be better able to access our creative faculties and take wise actions such as scenario thinking to deal with ongoing stressors. 

________________________________________

Image by Leni_und_Tom from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Enhancing Receptivity through Mindfulness

Jamie Bristow and Rosie Bell maintain from their research that mindfulness enhances our receptivity thus enabling us to reclaim our attention and sense of agency – our sense of the ability to positively influence our relationships and our external environment.  According to their research, mindfulness increases our receptivity in a number of ways – widening the “bandwidth of perception”, overcoming unhelpful habituated responses, reducing our distorted perceptions,  improving our relationships, and developing our “don’t know mind”. 

Widening the bandwidth of perception

Mindfulness increases our capacity to take in information through its emphasis on acceptance of “what is”, consciously noticing bodily sensations and heightened development of our senses.  Acceptance is a precondition for action, not inaction – if we cannot accept what is happening to us (e.g. through internal dialogue such as “Why me?”, “What have I done to deserve this?” or “This can’t be happening to me”), then we cannot move forward and take constructive action to redress our situation. 

Mindfulness meditation often focuses on our bodily sensations – we are encouraged to notice what is happening in us bodily when we experience difficult emotions.  By noticing our bodily sensations, we are better able to name our emotions and tame them. Our bodies are windows to our feelings – by paying attention to them we widen the bandwidth of our perception and gain better access to our inner landscape.

Mindfulness expert Jon Kabat-Zinn, in his book, Coming to Our Senses, shows us how to access all our senses – e.g., our seeing,  touchscape, soundscape, smellscape, tastescape – to enable us to heal ourselves and act positively on our world.  Being open to our senses enhances the depth and width of our perception and increases our sense of connection with nature – developing a sense of empowerment and resulting in healing ourselves.

Overcoming unhelpful habituated responses

As we come to understand our inner landscape through mindfulness, we gain insight into our negative triggers and their origins. This leads to awareness of our reactivity and habituated responses.  Often, we are triggered by our distorted perceptions that arise because of our bias, projections, prejudice, and unfounded assumptions.  As we unearth these distortions in perception through mindfulness meditation, we are better able to understand their influence over us and what we perceive, and to exercise control over our reactions.

Improving our relationships

Through mindfulness, we not only reduce our perceptual distortions but also emotional baggage that can destroy relationships.  We are able to bring to the relationship increased self-awareness and self-regulation.  For example, by reflecting on any resentment we carry towards another person, we can come to see their side of the story, understand where they are coming from and reduce our self-absorption and hurt – thus healing our relationship.  Through mindfulness we can also bring to the relationship an increased consciousness of our inner landscape, a sense of personal empowerment (not disabling dependence) and a growing capacity to feel and express empathy.  We are better able to engage in active listening because we can be present in the moment of the conversation, attentive to non-verbal cues and less defensive and self-protective.  Mantra meditations, as one form of mindfulness, can increase our capacity for deep listening.

Developing our “don’t know mind”

Jamie and Rosie write about the “beginner’s mind” developed through openness and curiosity  – which are hallmarks of mindfulness according to the Mindful Awareness Research Center (MARC).  In discussing the lessons from death and dying, Frank Ostaseski encourages us to develop what he calls, the “don’t know mind” which has the same characteristics of openness and curiosity and he suggests that these characteristics can be developed through mindfulness meditation.  The result is that we are able to enter conversations with others not trying to be “interesting” but demonstrating being “interested in” the other person – a stance that enhances trust and relationships.  Mindfulness enables us to listen for understanding rather than attempting to always persuade others to our point of view – in the process, developing our influence and strengthening our relationships.

Reflection

As we grow in mindfulness, we can strengthen our sense of agency by developing our receptivity – to information and to others.  We can gain better awareness of our distorted perceptions and their impacts, develop greater self-control over our reactions to negative triggers, improve our relationships and grow our influence through our curiosity and openness.  Our enhanced perceptual bandwidth developed through paying attention to our senses gives us uncluttered access to our inner landscape and the healing power and sense of empowerment of our natural landscape.

_____________________________________

Image by yamabon from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Reclaiming Attention through Mindfulness

In a recent research paper published by the mindfulnessinitiative.org, Jamie Bristow and Rosie Bell identified how mindfulness strengthens agency in these challenging times.  Their paper focuses on three main outcomes of mindfulness that build agency.  The first of these was “perceiving, gathering and processing information”.  Drawing on extensive research, they showed how mindfulness builds our capacities in these areas by progressively developing our attention, receptivity and “cognitive resilience”.

Reclaiming attention

By definition, mindfulness involves “paying attention in the present moment” to develop awareness.  Mindfulness meditation builds our “awareness muscle” by helping us to overcome distractions while focusing on an anchor.  We can become distracted by our own incessant thoughts, our basic drives and the relentless marketing that stimulates our desire to have, hold and enjoy.  Through mindfulness, we can progressively regain control over our attention and direct it to more meaningful and healthful endeavours.

In discussing “reclaiming attention”, Jamie and Rosie make the point that what we attend to creates our reality.  They draw on the work by cognitive neuroscientist Professor Stanislas Dehaene featured in his 2020 book, How We Learn, when they maintain that what we choose to pay attention to, shapes our inner and outer world – “our brains and our whole reality”.  

The lack of paying attention in a meaningful and healthful way can lead to disconnection – a loss of connection to others, meaningful work, and  childhood traumas.  This disconnectedness, in turn, can result in alienation and loneliness along with depression and anxiety.  Mindfulness meditation, on the other hand, can help us to train our attention so that we can value our external connectedness, build our inner landscape, and manage difficult emotions.

Reflection

The paper by Jamie and Rosie reinforce the idea that we have choice – we can choose what we pay attention to and how we pay attention.  We can create our own reality – the quality of our life, our health, and our relationships.  As we grow in mindfulness, we can build our agency – our capacity to act on our inner and outer world.  So, mindfulness will not only help us to realise effective self-care in these challenging times, but also enable us to have the awareness and focus to act wisely in the world for the benefit of others.

____________________________

Image by yamabon from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.