Category Archives: Creative Arts Therapy

What is Mindfulness ?

Mindfulness is a concentrated state of awareness that can help us see and respond to situations with clarity and without getting carried away by emotions or the constant chatter in our heads. Mindfulness enables us to:

· Better manage tension and stress

· Enhance objectivity, mental focus

· Communicate and make decisions more effectively

· Improve productivity

· Quiet’s noise in the mind

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Meditation

Meditation is the tool we use to cultivate mindfulness. With meditation, you intentionally pay attention to a particular object as a way to strengthen concentration. There are thousands of meditative techniques: Tai Chi, yoga, focusing on the breath and using a mantra are all examples. People often think that meditating “correctly” means clearing all thought from the mind. This is a myth. The mind never stops thinking – it’s when we get caught up in our thoughts that we lose mindfulness. By witnessing thoughts, allowing them to pass, and returning to your chosen object of focus, you can actually build the muscle of concentration. Think of meditation as a fitness routine for the mind.

Are there other benefits to mindfulness?

In addition to boosting brain power, numerous research studies have shown significant physical benefits including:

· Reduced blood pressure

· Lowered cholesterol levels

· Enhanced immune function

· Reduced headache, migraine, back pain

· Improved respiratory function

Mindfulness does not require a particular set of beliefs in order to learn and practice – it is a quality of mind, accessible and available to all.

Mindfulness allows us to live every moment fully without the filters of bias, judgment or emotional reaction.

Mindfulness helps the body cope with physical challenges such as headaches, back pain and even heart disease.

Mindfulness keeps us from reacting too quickly – it helps increase the gap between impulse and action.

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Yoga & Depression

From an article on the Yoga International web site:
Anyone who has suffered from depression understands how deep, abiding sadness or worthlessness can infiltrate and affect every aspect of our being. Our psychological makeup, physical health, mental outlook, and even our ability to interact with friends and family and be present to the world around us can get shaken to their core. Why? Because we identify with and attach ourselves to things that will inevitably change. As our feelings and other symptoms of depression persist, we have an increasingly difficult time imagining a life in which we break free from their spell and avoid “becoming” them.
Yoga teaches us that we aren’t our feelings or our symptoms but live in multidimensional relationship with them. 1472891_10151996608469691_438298404_n.jpg

One way to grasp this paradox is to picture the Self (purusha or pure, undifferentiated awareness) as pervading all nine interlocking and interdependent spheres of influence without being any one of them. See More here.
https://yogainternational.com/article/view/yoga-for-depression-an-integrated-practice

Meditation and creative thinking

Certain meditation techniques can promote creative thinking, even if you have never meditated before. This is the outcome of a study by cognitive psychologist Lorenza Colzato and Dominique Lippelt at Leiden University, published in Mindfulness.

Long-lasting influence

The study is a clear indication that you don’t need to be an experienced meditator to profit more from meditation. The findings support the belief that meditation can have a long-lasting influence on human cognition, including how we conceive new ideas. Besides experienced meditators, also novices may profit from meditation.

Different techniques, different effectsmeditation-1.jpg

But the results demonstrate that not all forms of meditation have the same effect on creativity. Test persons performed better in divergent thinking (= thinking up as many possible solutions for a given problem) after Open Monitoring meditation (= being receptive to every thought and sensation). The researchers did not see this effect on divergent thinking after Focused Attention meditation (=focusing on a particular thought or object.)

Setup of the study

40 individuals participated in this study, who had to meditate for 25 minutes before doing their thinking tasks. There were both experienced mediators and people who never meditated before. The study investigated the influences of different types of meditative techniques on the two main ingredients of creativity:

  • Divergent thinking Allows for many new ideas to be generated. It is measured using the so-called Alternate Uses Task method where participants are required to think up as many uses as possible for a particular object, such as a pen.
  • Convergent thinking Convergent thinking, on the other hand, is a process whereby one possible solution for a particular problem is generated. This is measured using the Remote Associates Task method, where three unrelated words are presented to the participants, words such as ‘time’, ‘hair’ and ‘stretch’. The participants are then asked to identify the common link: in this case, ‘long’.

Lorenza S. Colzato, Ayca Szapora, Dominique Lippelt, Bernhard Hommel. Prior Meditation Practice Modulates Performance and Strategy Use in Convergent- and Divergent-Thinking Problems. Mindfulness, 2014;