Essay Sample on Maximizing Well-Being: Understanding Mindfulness & Its Link to Positive Psychology

Introduction

Presently, mindfulness is fast gaining popularity as numerous individuals acknowledge how essential it is, particularly in enhancing personal well-being. According to Kingery et al., 2019, mindfulness can be defined as a form of awareness that can only be achieved through being attentive to present moments and remaining nonjudgmental to any developing experience during the moment. However, before the rapid awareness about mindfulness, it was widely linked to positive psychology. Nonetheless, early meditation activities like those practiced in Buddhism dramatically involved the use of mindfulness. Currently, mindfulness is seen as the existing awareness capable of being practiced by a person through various activities like yoga, meditation, and controlled breathing sessions (Goldberg et al., 2014). In several instances, the practice of mindfulness is applied to enhancing both physical and psychological health. It is also used in multiple fields, such as education, business, institutions, and therapy. Although the mindful concept is still relatively new, several credible studies have associated mindfulness with a significant reduction in depression and anxiety levels, managing stress, enhancing job satisfaction, improving relationships, and encouraging exploration of hidden self-concepts (Chiesa et al., 2011). Furthermore, research has proven that the nature of meditation practice has a considerable impact on the state of mindfulness (Goldberg et al., 2014). This paper aims at exploring mindfulness, and how it is linked to cognition, emotion, and motivation, and also its importance to the clients I work with.

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Mindfulness and Cognitive Functions

Mindfulness is virtually applied in all aspects of cognition. Studies have thoroughly scrutinized how consistent mindfulness training improves cognitive functions like perception, decision making, memory, and attention (Wimmer et al., 2016). Moreover, a range of studies is underway to determine the mindfulness meditation techniques and the specific cognitive function that they significantly influence. For instance, multiple research has illustrated the positive impacts of mindfulness training on attention as a cognitive function, particularly orienting network (Initiate attention to a given stimulus) and executing attention network (regulates both response and emotions). Some studies have shown conflicting results by concluding that mindfulness techniques have no substantial benefit to the orienting networks. However, mindfulness meditation methods have several positive benefits to working memory, specifically during operational span tasks.

In a study conducted by Berk et al., 2017, it was evident that mindfulness is beneficial to the cognition functions of both the old and young generations. Approximately 152 students who took part in the computer cognitive tasks after participating in mindfulness meditation sessions throughout the semester passed the tests. The results reflect the positive impact of the mindfulness meditation sessions on choice reaction time, spatial memory, and digital vigilance tasks. Generally, the students significantly improved some aspects of learning, such as memory and attention cognitive functions. Old age is often associated with deterioration in cognitive function. The study elaborately illustrated how mindfulness techniques could enhance executive functions, memory, and processing speed in the old age population (Berk et al., 2017).

Mindfulness Techniques and Cognitive Functions

It is critical to comprehend that performing simple mindfulness techniques like breathing exercises and staying still for a while does not automatically enhance cognitive functions. Ideally, a mindfulness technique such as meditation seems so easy to perform, but it is not the case. In several instances, the effectiveness of the type of mindfulness technique used relies on the targeted cognitive function and the state of mind of the individual performing the technique. For example, Berk et al., 2017 insinuate that the practice of mindfulness meditation comprises two distinct activities: Individual in a practice of sitting referred to as open monitoring, aimed at improving the state of general awareness, and it is not tied to either emotional or cognitive states. The second focuses attention practices acting as a person’s body scan, and mindful of a given object primarily to achieve a state of mental harmony. Additionally, research has linked mindfulness meditation to several benefits to cognitive functions, mainly related to metacognition, attention, self-restriction, and memory (Berk et al., 2017).

Cognitive deficits linked to mental health acknowledge the importance of mindfulness-based intervention (MBI) in enhancing cognitive functions. The techniques are mostly applied in therapeutics (Hanley et al., 2016). The mindfulness-based intervention significantly relates to mindfulness meditation, but it is used simultaneously with other therapeutic interventions like cognitive behavioral therapy (Hanley et al., 2016).

Mindfulness and Emotion

Emotions are complicated mental states dictated by the body's psychological and physical conditions resulting in behavioral change. Although the definition of emotions tends to clarify how to handle emotions, it crucial to understand that emotions are complex and can quickly get out of control for individuals who can not regulate how they feel towards a stimulus. According to Zhang et al., 2019, emotional regulation is when an individual controls his or her emotions unconsciously and consciously. In the process, they apply different strategies to modify the nature and degree of the emotional state. The ability to accurately control emotions is associated with numerous benefits like improved health, optimum performance in the job, and enhanced relationship habits. Failure to effectively regulate emotions brings along anxiety and depression, resulting in poor performance at the workplace, deterioration in health conditions, and unpleasant habits in a relationship (Zhang et al., 2019).

Furthermore, the inability to properly handle emotions adversely impact motivation, cognition, mental health, psychological reactions, and physiological reaction. However, there exist various methods that can be applied to process and regulate emotions efficiently. Some of the methods include cognitive reappraisal, use of sounds or music, dialectical behavioral therapy, emotional regulation skills and therapy, guided imagery, and facial and emotional training.

The most recent means of emotional regulation is the practice of mindfulness meditation. The technique works through encouraging emotional expression and change in maladaptive behaviors. The integration of mindfulness meditation with other techniques has shown a remarkable improvement, particularly in the fast identification of emotional responses. According to Cox et al., 2018, mindfulness can orient an individual such that he or she relates distinctly to the emotional experiences and cognitions.

It is vital to consider the mindfulness meditation technique applied in the processing and regulation of emotions. Initially, open meditation technique was believed to be more beneficial in enhancing cognition but later shown to not be necessarily effective. Consequently, two mindfulness meditation techniques have emerged as the most efficient in handling emotions; the techniques include open monitoring and focused attention mindfulness meditation. Combining the two mindfulness meditation has added advantages as opposed to using one at a time.

Meditation

A comprehensive analysis of the effect of adding a more extended meditation to focused attention and open monitoring mindfulness meditation by Zhang et al., 2019, recorded a dramatic success, proving how effective the two techniques are. Moreover, the study hints on the possible existence of a hierarchical relationship in the two techniques. Hence, newbies should start with focused attention and not open monitoring mindfulness meditation. Failure to comply with the hierarchical relationship means the learners do not benefit from the activities.

Furthermore, Zhang et al., 2019, conducted another research concerning the use of focused attention meditation, and open-monitoring reflection showed a remarkable improvement in the emotional status of the subjects. During the experiment, the subjects were exposed to four weeks of focused attention meditation and another four weeks of open-monitoring meditation. The overall effect was an improvement in the mindfulness of the participants. Nonetheless, the beginners practicing focused attention meditation recorded a dramatic reduction in both depression and anxiety levels while participating in open-monitoring encouraged a positive mood and enhanced state of mindfulness.

During independent research by Valim et al., 2019, mindfulness meditation (focused attention was proved to be less effective than twin hearts meditation ) in regulating emotions. Twin hearts meditation is a type of focused attention but primarily comprising of positive emotion techniques. A more effective and efficient method of controlling emotions can be realized by integrating the two techniques (Valim et al., 2019).

Mindfulness and Motivation

Mindfulness meditation has a very critical connection to an individual’s stress and overall well being. As such, it significantly influences a person's state of motivation. According to Bauer et al., 2017, the theory of self-determination, motivation acts as a single continuum of autonomy. Consequently, to comprehensively engage in all the aspects of life, an individual indulges in heteronomously and autonomously motivated activities. Bauer et al. (2017) outline an integrated, intrinsic, identified, and introjected as the main types of motivation stages.

The application of mindfulness meditation creates time for a person to think about their particular motivations thoroughly. In turn, the act improves behaviors that are motivated autonomously hence encouraging positive well-being (Cox et al., 2018). Numerous studies have linked the act to improved diet, exercise regimes, and health, collectively leading to an individual staying motivated.

In contrast, Hafenbrack (2019) illustrated a situation where students felt less motivated in completing their writing assignments after applying mindfulness meditation in the class in an attempt to identify those students who feel motivated after performing exercises. However, the students who had no motivation after mindfulness meditation were either new to the practice or had not participated in mindfulness meditation for a considerably long duration.

Conclusion

Mindfulness is a more comprehensive and elaborate therapeutic alternative that I intend to share with the affected persons. Although it is a relatively new concept to most of them, it would prove to be highly beneficial over time. The technique has shown to perfect in improving focused attention, encourage intrinsic motivation, and regulate emotions under multiple occasions.