Hockenbury Discovering Psychology 5th txtbk

524 CHAPTER 12 Stress, Health, and Coping“Without sufficient sleep it is more difficult to concentrate,make careful decisions, and follow instructions,” explains researcherMark Rosekind (2003). “You are more likely to makemistakes or errors, and are more prone to being impatient andlethargic. And, your attention, memory and reaction time areall adversely affected.”The stress–sleep connection also has the potential tobecome a vicious cycle. School, work, or family-related pressurescontribute to reduced or disturbed sleep, leaving youless than adequately rested and making efforts to deal withthe situation all the more taxing and distressful (Akerstedt &others, 2002). And inadequate sleep, even for just a fewnights, takes a physical toll on the body, leaving us moreprone to health problems (Colten & Altevogt, 2006; NationalSleep Foundation, 2004).Fortunately, research indicates that the opposite is also true:Getting adequate sleep promotes resistance and helps buffer theeffects of stress (Hamilton & others, 2007; Mohr & others,2003). For some suggestions to help promote a good night’ssleep, see the Enhancing Well-Being with Psychology section atthe end of Chapter 4.Suggestion 4: Practice a Relaxation TechniqueYou can significantly reduce stress-related symptoms by regularlyusing any one of a variety of relaxation techniques (Benson,1993). Meditation is one effective stress reduction strategy. Asdiscussed in Chapter 4 (see pp. 163–164), there are many differentmeditation techniques, but they all involve focusing mentalattention, heightening awareness, and quieting internal chatter.Most meditation techniques are practiced while sitting quietly,but others involve movement, such as yoga and walking meditation.Many studies have demonstrated the physical andpsychological benefits of meditation (Siegel, 2007; Waelde &others, 2004; Walton & others, 2002). More specifically, meditationhas been shown to reduce both the psychological andphysiological effects of stress (Dusek & others, 2008; Ludwig &Kabat-Zinn, 2009).One form of meditation that has been receiving a great dealof attention in psychology is called mindfulness meditation.Mindfulness techniques were developed as a Buddhist practicemore than two thousand years ago, but modern psychologistsand other health practitioners have adapted these practices foruse in a secular context (Didonna, 2008).Definitions of mindfulness are as varied as the practices associatedwith it. It’s important to note, also, that strictly speaking,mindfulness refers to an approach to everyday life as well as aformal meditation technique (Shapiro & Carlson, 2009). However,for our purposes, mindfulness meditation can be definedas a technique in which practitioners focus awareness on presentexperience with acceptance (Siegel & others, 2008).Advocates of mindfulness practice believe that most psychologicaldistress is caused by a person’s reactions to events and circumstances—theiremotions, thoughts, and judgments. As psychologistMark Williams points out, “We are always explainingthe world to ourselves, and we react emotionally to these explanationsrather than to the facts.… Thoughts are not facts”(Williams & others, 2007). Mindfulness practice is a way to correctthat habitual perspective, clearing and calming the mind inthe process. David Ludwig and Jon Kabat-Zinn (2008) explain:Mindfulness can be considered a universal human capacity proposedto foster clear thinking and open-heartedness. As such,this form of meditation requires no particular religious or culturalbelief system. The goal of mindfulness is to maintain awarenessmoment by moment, disengaging oneself from strong attachmentto beliefs, thoughts, or emotions, thereby developing agreater sense of emotional balance and well-being.In other words, mindfulness meditation involves paying attentionto your ongoing mental experience in a nonjudgmental,nonreactive manner (Ludwig & Kabat-Zinn, 2008). The Mindfulnessof Breathing technique is a simple mindfulness practice thatis often recommended for beginners.Mindfulness of Breathing• Find a comfortable place to sit quietly. Assume a sittingposture that is relaxed yet upright and alert. Close your eyesand allow the muscles in your face, neck, and shoulders toslowly relax.• Focus on your breath as your primary object of attention,feeling the breathing in and breathing out, the rise and fallof your abdomen, the sensation of air moving across yourupper lip and in your nostrils, and so forth.• Whenever some other phenomenon arises in the field ofawareness, note it, and then gently bring the mind back tothe breathing. As thoughts, feelings, or images arise in yourmind, simply note their presence and go back to focusingyour attention on the physical sensation of breathing.• To maintain attention on your breathing, it’s sometimeshelpful to count your breaths. Inhale gently, exhale, andthen speak the word “one” in your mind. Inhale gently,exhale, and mentally speak the word “two.” Do the sameup until the count of four, and then start over again.Remember, focus on the physical sensation of breathing,such as the feeling of air moving across your nostrils andupper lip, the movement of your chest and abdomen, andso forth.How long should you meditate? Many meditation teachersadvise that you begin with a short, easily attainable goal, suchas meditating for five minutes without taking a break. As youbecome more comfortable in your practice, gradually workyour way up to longer periods of time, ideally 20 to 25 minutes.Sources: Shapiro & Carlson, 2009; Wallace, 2009; Williams & others, 2007.mindfulness meditationA technique in which practitioners focus awareness on presentexperience with acceptance.