the greater good science center walcott love after love research on loving-kindness meditation...

158

Upload: vanbao

Post on 09-Mar-2018

220 views

Category:

Documents


1 download

TRANSCRIPT

Page 1: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term
Page 2: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

The Greater Good Science CenterResources for a compassionate and resilient society

Online Magazine: Find award-winning articles,

parenting blog, videos, podcasts, and more at

http://greatergood.berkeley.edu

Events: “The Science of A Meaningful Life”

Science: Research fellowships

Books: Born To Be Good; The Compassionate

Instinct; Raising Happiness; Are We Born Racist?

Page 3: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Kristin Neff, PhD

University of Texas at Austin

Self-Compassion and Emotional Resilience

Page 4: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Agenda

9:00 - 10:30 - Self-compassion and well-being 10:30 - 10:45 - Break 10:45 - 12:00 - How to practice mindfulness, loving-kindness, and self-compassion

12:00 - 1:00 - Lunch (on your own) 1:00 - 2:30 - Using self-compassion for motivation and managing difficult emotions 2:30 - 2:45 - Break 2:45 - 4:30 - Self-compassion, positive emotions, and happiness

Page 5: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Is self-esteem all it’s

cracked up to be?

Page 6: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term
Page 7: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

The need to be special

and above average

Welcome to Lake Wobegon, where all the women are strong, all the men are good-looking, and all the children are above average.

-- Garrison Keillor

Page 8: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Narcissism

Page 9: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Social Comparison

Page 10: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Bullying and Prejudice

Page 11: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Ego-Defensive Anger

Page 12: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Contingency and

Instability of Self-Worth

Page 13: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Self-Compassion

Page 14: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Compassion for Others

Page 15: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

The three components of

self-compassion:

Self-Kindness vs. Self-Judgment

Common Humanity vs. Isolation

Mindfulness vs. Over-identification

Page 16: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Self-Kindness vs. Self-Judgment:

Treating self with care and understanding

rather than harsh judgment

Desire to alleviate one’s own suffering

Actively soothing and comforting oneself

Page 17: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Common humanity vs. Isolation

Seeing own experience as part of larger

human experience not isolating or abnormal

Recognizing that life is imperfect (us too!)

Page 18: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Mindfulness vs. Over-identification

Avoiding extremes of suppressing or running away

with painful feelings

Allows us to “be” with painful feelings as they are

Page 19: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Isn’t suffering blindingly obvious?

Page 20: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Difference between mindfulness

and self compassion

Mindfulness is aimed at experience: pos./neg./neutral

Self-compassion is aimed at the suffering of experiencer

Involves active self-soothing

Page 21: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Exercise

Gestures of Self-Compassion

Page 22: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Why isn’t self-compassion more

prevalent in Western culture?

Page 23: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term
Page 24: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Compassion can be a strong,

powerful force for change

Page 25: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Confusion with self-pity

Page 26: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Confusion between

Harsh Judgment Discriminating Wisdom

Page 27: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Confusion with Self-Indulgence

Page 28: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Confusion with “Making excuses”

Page 29: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Belief that motivation requires

self-criticism

Page 30: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Motivation with Self-Criticism

Fear of being bad or worthless

Page 31: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Motivation with Self-Compassion

Desire for health and well-being

Page 32: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Self-compassion focuses on

self-acceptance, not self-improvement

Page 33: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Doesn’t self-acceptance mean

being passive or complacent?

Page 34: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

The curious paradox is that when I

accept myself as I am, then I can change

-- Carl Rogers

Page 35: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Self-compassion provides the safety

needed to see ourselves clearly

Page 36: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Provides the emotionally supportive

environment needed for change and growth

Page 37: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

If possible….

Page 38: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Research on Self-Compassion

Page 39: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Sample Self-Compassion Scale Items

Self-Kindness Subscale: I try to be understanding and patient toward those aspects of my personality I don't like.

Self-Judgment Subscale: I’m disapproving and judgmental about my own flaws and inadequacies.

Common Humanity Subscale: I try to see my failings as part of the human condition.

Isolation Subscale: When I fail at something that's important to me, I tend to feel alone in my failure.

Mindfulness Subscale: When I'm feeling down I try to approach my feelings with curiosity and openness.

Over-identified Subscale: When something upsets me I get carried away with my feelings.

Page 40: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Populations studied

Ages 14 – 83

United States, Canada, United Kingdom,

Belgium, Netherlands, Thailand, Taiwan,

Korea, Turkey, Germany, Norway

Page 41: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Self-compassion linked to well-being

Reductions in:

Anxiety, depression, stress, rumination,

perfectionism, body shame, fear of failure

Page 42: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Self-compassion linked to well-being

Increases in:

Life satisfaction, happiness, self-confidence,

optimism, curiosity, creativity, gratitude

Page 43: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Self-compassion linked to well-being

Physiological changes:

Increased heart rate variability (flexible

responding, emotion regulation),

Reduced cortisol (stress)

Greater activation in insula (empathy)

Page 44: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Linked to motivation

Greater intrinsic motivation, desire to learn

and grow

Personal standards just as high, not as upset

when don’t meet them

Less fear of failure

More likely to try again when fail

Page 45: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Linked to health behaviors

Page 46: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Linked to personal accountability

More conscientiousness

Taking greater responsibility for past

mistakes

Shame-free guilt (don’t externalize blame)

Disposition to apologize

Page 47: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Linked to Coping and Resilience

Page 48: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Self-Compassion versus Self-Esteem

Fewer social comparisons

Less ego-defensive anger

Less contingent self-worth

More stable self-worth

No association with narcissism

Page 49: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Self-Compassion Linked to

Other-Focused Concern

Greater compassion and empathy for others

More forgiveness of others

More caring and supportive relationship

behavior (as rated by partners)

Page 50: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

2.75

3

3.25

3.5

3.75

Thailand US Taiwan

Males

Females

Culture main effect: F(2, 613) = 31.37, p < .001, R2 = .18

Culture and sex interaction: F(1, 613) = 3.04, p < .05, R2 = .01

Cultural differences in self-compassion

Page 51: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

It’s All Natural!

Paul Gilbert

Social Mentality Theory

Page 52: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Physiological underpinnings of self-esteem

Social rank system

Dopamine activation

Page 53: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Physiological underpinnings of

self-criticism

Threat defense system

Cortisol and adrenaline

Page 54: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Physiological underpinnings of self-compassion

Mammalian care-giving system

Oxytocin and opiates

Page 55: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Family influences on self-compassion

Attachment security

Parental criticism

Conflict in home

Page 56: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

The development of self-compassion

Page 57: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Mindful Self-Compassion Program

8-week workshop designed to explicitly teach skills of self-compassion

Uses meditation, informal practice, group discussion and homework exercises

Page 58: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Research on Mindful Self-Compassion program

Randomized clinical trial

Intervention group vs. wait-list control group

Page 59: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Percent change in self-compassion,

mindfulness, and compassion for others

0%

5%

10%

15%

20%

25%

30%

SC Mind Comp

Page 60: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Percent change in well-being

0%

3%

5%

8%

10%

13%

15%

Hap. Conn. Life Sat.

Dep. Anx. Stress Avoid

Page 61: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

2

2.5

3

3.5

4

4.5

Pre-test Week 3 Week 6 Post-test 6 months

All well-being gains maintained over time

Self-Compassion

Page 62: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Informal Practice

Self-Compassionate Language

Page 63: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Informal Practice

Soothing Touch

Page 64: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Informal Practice

Self-Compassion Mantra

This is a moment of suffering

Suffering is part of life

May I be kind to myself in this moment

May I give myself the compassion I need

Page 65: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Mary Oliver

The Journey

Page 66: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Meditation

Affectionate Breathing

Page 67: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

MINDFULNESS

Page 68: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Paying attention to what’s happening,

while it’s happening,

on purpose

Page 69: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

MIND WANDERING

Page 70: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

DEFAULT MODE NETWORK

Page 71: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term
Page 72: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Two Components of Mindfulness

Page 73: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Being in the Present Moment Direct perception of experience

Page 74: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Thought is not a direct

perception of reality

APPLE

Page 75: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

The past and future

are thoughts

Page 76: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Non-judgmentally accepting the

reality of the present moment

Page 77: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term
Page 78: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Resistance

Attack or Avoidance

Page 79: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

What we resist, persists!

Page 80: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Avoidance

Page 81: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term
Page 82: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Attacking or trying to control

Page 83: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

THIS SHOULD NOT BE HAPPENING!

Page 84: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Suffering = Pain x Resistance

Page 85: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Negative emotion Resistance

React

Negative emotion Mindfulness

Respond

Page 86: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Three Skills of Mindfulness Practice

Concentration

Mindfulness

Kindness/Compassion

Page 87: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Concentration

One-pointed awareness

Page 88: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Anchor for attention

Calming and grounding

Page 89: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term
Page 90: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term
Page 91: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Mindfulness (Open Monitoring)

Page 92: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term
Page 93: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

COMPASSION

Emotional Attitude

Accompanying Mindfulness

Page 94: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

THREE SKILLS

Concentration – Calm difficult emotions

Mindfulness – Accept difficult emotions

Compassion – Comfort self for difficult emotions

Page 95: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Important to Remember!

We give ourselves compassion

not to feel better

but because we feel pain.

Page 96: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Naomi Shihab Nye

Kindness

Page 97: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Compassion

(Karuna)

Loving-

Kindness

(Metta)

Page 98: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Exercise

Interpersonal Connection

(adapted from Joanna Macy and Jack Kornfield)

Page 99: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Loving-kindness Meditation

Words

Feelings

Images

Page 100: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

May you be safe

May you be peaceful

May you be healthy

May you live with ease

Page 101: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Meditation

Loving-Kindness and Self-Compassion

Page 102: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Loving-Kindness meditation

works on the level of intention

Page 103: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term
Page 104: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Derek Walcott

Love after love

Page 105: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Research on Loving-Kindness

Meditation

Page 106: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Loving-Kindness meditation

changes the brain

(Dose dependent)

Page 107: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Research with Long-Term Meditators

Higher levels of left-prefrontal activity (joy)

Stronger activity in right insula (empathy)

Increased activity in regions of brain involved

in planned movement (readiness to help)

Page 108: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Research with New Meditators

Frederickson et al. (2008)

Taught LKM for 7 weeks

Compared to wait-list controls

More positive emotions (e.g., happiness, love,

gratitude, hope, awe, contentment, etc.)

Page 109: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Research with New Meditators

Davidson et al. (submitted)

Taught LKM over internet for two weeks

Controls taught cognitive reappraisal

Significantly increased self-compassion

Gains in self-compassion associated with

increased insula activity (empathy)

Insula activity predicted altruism

Page 110: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Self-compassion for caregivers

Page 111: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Caregivers are often extremely hard on

themselves, and push beyond their limits

Page 112: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term
Page 113: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Setting boundaries usually recommended

Page 114: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Self-Care Strategies

Page 115: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Is compassion fatigue

really empathy fatigue?

Page 116: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Empathy: Emotional Resonance

Page 117: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Compassion:

Embracing suffering with kindness

Page 118: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term
Page 119: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Self-compassion allows us to be in the presence of suffering with equanimity

Page 120: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Provides the emotional resources

needed to care for others

Page 121: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Self-Care Self-Compassion

Page 122: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Research on self-compassion

for caregivers

Self-compassion is associated with less

burnout and “compassion” fatigue

Associated with more satisfaction with care-

giving role

Page 123: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term
Page 124: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Meditation

Equanimity Phrases and

Breathing Compassion In and Out

Page 125: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Working with Difficult Emotions

Page 126: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Backdraft

Page 127: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

How to deal with backdraft

Page 128: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Meditation

Soften, soothe, allow

Page 129: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Softening is physical

compassion

Soothing is emotional

compassion

Allowing is mental compassion

Page 130: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Mary Oliver

Wild Geese

Page 131: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Working with Positive Emotions

Page 132: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

NEGATIVITY BIAS

Positive Emotions Negative Emotions

Page 133: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

“The deeper that sorrow carves into your

being the more joy you can contain.

Is not the cup that holds your wine the very

cup that was burned in the potter's oven?” - Kahlil Gibran

Page 134: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Though focused on suffering,

self-compassion linked to positive emotions

WHY?

Page 135: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Barbara Frederickson

Broaden and Build Theory

Page 136: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Negative emotions narrow focus,

allow people to be aware of

dangers

Page 137: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Positive emotions broaden focus,

allow people

to notice opportunities

Page 138: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

“When one door of happiness closes,

another opens, but often we look

so long at the closed door that we

do not see the one that has

been opened for us.”

- Helen Keller

Page 139: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Exercise: Silver Linings

Page 140: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change.

Review of General Psychology, 9, 111-131.

Page 141: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

SAVORING

Page 142: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Billy Collins

Aimless Love

Page 143: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Informal Practice

Pleasure Walk

Page 144: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term
Page 145: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Self-Appreciation

Page 146: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Why is it so hard to take a

compliment?

Page 147: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

The three components of

self-appreciation:

Self-Kindness

Common Humanity

Mindfulness

Page 148: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Self-Kindness

Appreciating your own good qualities without

taking them for granted

Page 149: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Common humanity

Remembering that all people have strengths

as well as weaknesses

Page 150: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Mindfulness

Noticing and paying attention to what’s good

about yourself

Countering the tendency to always focus on

problems

Page 151: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Exercise

Giving yourself permission to shine

Page 152: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Self-compassion allows us

to recognize

the richness and complexity of life

Page 153: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Perfection is boring!

Page 154: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

David Whyte

Everything is Waiting for You

Page 155: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Closing Meditation

Deepest wish for yourself

and all beings

Page 156: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Self-compassion calculator, guided

meditations, exercises available at:

www.self-compassion.org

Page 157: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Thank you!

http://greatergood.berkeley.edu

Page 158: The Greater Good Science Center Walcott Love after love Research on Loving-Kindness Meditation Loving-Kindness meditation changes the brain (Dose dependent) Research with Long-Term

Sign up for our free e-newsletter

Volunteer, we can’t do it without you!

Become a member!

Follow us on Facebook and Twitter

Make a tax-deductible donation

Visit http://greatergood.berkeley.edu

Write us [email protected]

You are a part of the Greater Good!