Practice: Learn a practice where you follow a simple object (like your breath). The repeated returning to a focal point trains your attention.Benefit: Focus. Your attention wavers less and you're not as easily pulled away by external distractions or internal chatter.Practice: Let others talk about themselves. Listen and consider what might cause them pain.Benefit: Not as judgemental. You take more time to explore what might be causing other people pain and problems instead of assuming the worst.Practice: Take a few minutes and let your attention scan your whole body from toe to head. Go breathe fresh air.Benefit: Body awareness. You more often notice how you actually feel in your body and when it needs care.Practice: Sit quietly doing nothing for five minutes. Then as you contemplate the problem, imagine you're seeing it for the first time.Benefit: Fresh eyes. Increased ability to let go of assumptions, expectations, and storylines and see things anew.Practice: Listen fully to a longer piece of music without doing anything else at all. This helps you appreciate rhythm, rather than trying to force things.Benefit: Patience. You let things develop in their own time rather than always trying to push them.This article also appears in the April 2013 issue of Mindful magazine as part of a package titled "Is Mindfulness Good for Business?"
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Wednesday, February 20, 2013
Mindfulness Practices for Workplace Issues
Tuesday, September 14, 2010
Jenny Cole - Why Would Praising Other People Make Us Feel Better About Ourselves?
So, why does saying nice stuff about other people make us feel better?It's good to gossip - but be nice!
Gossiping has some benefits - at least for the person doing the gossiping.
Gossipers feel more supported and positive gossip - praising somebody - may lead to a short-term boost in gossipers' self-esteem.
These are the findings of research conducted by Dr. Jennifer Cole and Hannah Scrivener from Staffordshire University, who present their preliminary findings today, 7th September 2010, at the British Psychological Society Social Psychology Section annual conference at the University of Winchester.
To ascertain the consequences of gossiping on the gossiper 160 participants completed questionnaires relating to their tendency to gossip and measures of their self-esteem, social support and satisfaction with life.
Although not associated with self-esteem or life satisfaction, higher levels of gossiping were associated with feelings of greater social support. In a follow-up study, 140 participants were asked to talk about a fictional person positively or negatively. Those who described the fictional character positively felt greater self-esteem than those asked to talk about them negatively.Dr. Cole said: "Gossiping is usually seen as a bad thing. Our findings suggest some forms of gossiping- particularly of the type where people praise others- could be linked with some desirable outcomes for the gossiper despite the fact that gossipers are not generally approved of."
Why Would Praising Other People Make Us Feel Better About Ourselves?
Jenny Cole answers.Monday, September 13, 2010Our research measured feelings of positive emotions and self-esteem and found that both were raised following praise, especially self-esteem. The finding that the act of praise modestly raises positive emotions and reduces negative ones can be explained by a priming effect. That is, sometimes merely thinking about positive things can lead us to experience positive mood and emotions.
The results for self-esteem were more pronounced, and the explanation may be less straightforward. One possibility is linked to the finding in psychology that self-esteem increases when we participate in helping behavior. When we gossip, we can exert some control over how others see the person we talk about. Praising others may therefore make us feel like a “Good Samaritan,” which may make us feel better about ourselves.
What is interesting in our study is that participants were instructed to do this and had never seen the person they were asked to describe. It would be really fascinating to see what happens when we ask them to gossip about someone they know and to choose whether to say something positive or something negative. Firstly, the positive effects of helping on well-being are more marked when the behavior is voluntary, as demonstrated by a recent study by psychologists Netta Weinstein and Richard Ryan. However, sharing information about someone you know without their knowledge may not have such a positive effect on well-being. We may actually feel bad because of feelings that we are violating the privacy of the person we are talking about. Until we have more data, we will not know which way it will go.
There are a host of other variables that affect how we feel about our gossiping behavior: whether the person we talk about is a member of our social group or a rival one, our personal attitudes toward gossip, the consequences of our actions, and our motivations for gossiping. All of these factors make for a very interesting area of research!
Jenny Cole is a lecturer in social psychology at Staffordshire University.