“Open Hearts Build Lives: Positive Emotions, Induced Through Loving-kindness Meditation, Build Consequential Personal Resources”.
October 28, 2008
Barbara Fredrickson and her colleagues just published some interesting new research in the “Journal of Personality and Social Psychology”. Here is the abstract:
B. L. Fredrickson’s (1998, 2001) broaden-and-build theory of positive emotions asserts that people’s daily experiences of positive emotions compound over time to build a variety of consequential personal resources. The authors tested this build hypothesis in a field experiment with working adults (n = 139), half of whom were randomly-assigned to begin a practice of loving-kindness meditation. Results showed that this meditation practice produced increases over time in daily experiences of positive emotions, which, in turn, produced increases in a wide range of personal resources (e.g., increased mindfulness, purpose in life, social support, decreased illness symptoms). In turn, these increments in personal resources predicted increased life satisfaction and reduced depressive symptoms. Discussion centers on how positive emotions are the mechanism of change for the type of mind-training practice studied here and how loving-kindness meditation is an intervention strategy that produces positive emotions in a way that outpaces the hedonic treadmill effect. (PsycINFO Database Record (c) 2008 APA, all rights reserved)
This research has many important implications for coaching, psychotherapy, education, personal practice and health enhancement.
“Thanksgiving Gratitude Box”
October 13, 2008
While enrolled in Marty Seligman’s first “Authentic Happiness Coaching” class in 2003, I created a new family tradition designed to maximize a sense of gratitude during the Thanksgiving Holiday. I purchased an inexpensive wooden box from a local Target store…it looks like a small “treasure box”. I set the box on the end of our kitchen counter along with several strips of paper and some pens. I asked each of my four sons to fill out a slip of paper each day stating one thing they were grateful for in their life….anything at all. My husband and I also filled out slips daily for the box. Since I knew my parents would be joining us for Thanksgiving, I sent small slips of paper to my parents in Florida asking them to do the same thing and then to bring them along to our family celebration. I started this ritual the day after Halloween so that there would be at least three weeks of gratitude slips. My sons needed a little “nudging” at first to remind them to fill out a slip each day but they soon became engaged in the ritual and it was apparent that it was having an effect on everyone’s attitude around the house. It was already our practice each night at dinner to go around the table and ask each person, “What was the best thing that happened to you today?” This ritual not only set the mood for the rest of the evening but it was a great way to engage the kids in talking about their day.
On Thanksgiving just before we sat down to our much anticipated feast, I asked everyone to gather in a circle and pass around the “Gratitude Box” drawing out a slip at random and reading it aloud. I was surprised by the powerful emotional reaction that this created. As the box went round and round the circle and the slips were read aloud, eyes became moist and there was an obvious loving glow created in everyone. It was clear that this ritual would become a permanent feature of our family’s tradition.
The Gratitude Box is now a five year long tradition and many things have changed in our family. Our oldest son lives in Chicago, our twin sons moved out into their own home, and my youngest son is in the Navy. In preparation for Thanksgiving, I’m sending strips of paper in a special letter to each of our sons and asking that they continue the tradition and bring their gratitude strips along to Thanksgiving Dinner. I’m sure they will. 
One of the most precious parts of this ritual is that I have kept all five years of strips…..reading them not only touches my heart but gives a “historical account” of all the growth and development of our sons and the family over these last five years. Counting one’s blessings is indeed a powerful way to maximize feelings of gratitude but the added dimension of doing this exercise as a family centered around a holiday such as Thanksgiving, is priceless. I highly recommend that you consider ways to create rituals that reinforce the practice of gratitude. It surely adds happiness to our lives and meaning to our connections to one another! Happy Thanksgiving!!!!!
My New Year’s Resolution
December 30, 2007
People often feel determined to make a commitment to do something new and different and decide a resolution for the new year. My new year’s resolution is that I go either jogging or walking, depending on my physical condition and the weather, for 30 minutes in the early morning every day for at least 5 years. I have decided this because I signed an important business contract recently. No failure is allowed in this business contract. So I must sustain myself for 5 years and maintain good physical and mental health conditions. I think that regular jogging or walking is ideal for this purpose. Let’s take a look at some literature regarding this.
The benefits of regular physical activity as described by Mayo Clinic article (Mayo Clinic Staff, 2007) are that it improves mood, combats chronic diseases, helps one manage one’s weight, strengthens one’s heart and lungs, promotes better sleep, can put the spark back into one’s sex life, and can be - gasp - fun.
Japanese physicians (Arita, H., 2003; Hara, K., Sato-Suzuki, I., and Arita, H., 2006) describe the serotonergic system in the brainstem as being activated by various regular rhythmic physical activities, including jogging, walking, Hula, Zen, etc., and thus observed remarkable improvements in psychophysiological measurements after long continuation of these activities, especially after 100 days.
A current well established public health recommendation of 30 munites’ light to moderate activity on most days of the week (U.S. Surgeon General, 1996; Japanese Ministry of Labour and Welfare, 2006) is considered effective for achieving these benefits.
I myself value jogging and walking because they provide me with a sense of control and management in my work and life. They thus blow depressive feelings away and let me feel strong confidence in my future success.
Wouldn’t you like to join me in jogging or walking to help your physical and emotional health?
Hisao Kano
Staying positive in Alaska
November 5, 2007
Today our sunrise was at 8:35 am and our sun-
set was at 4:49 pm. 8 hours and 15 minutes of
daylight. Everyday between now and 12/21
we lose more than 5 minutes of daylight.
After the 12/21 we savor the idea that we are
getting more daylight each day until June 21st
when we only have a few hours of colorful
twilight and total darkness.
This time of year most people go to work in
the dark and come home in the dark.
The positive side of our darkness is that here
in southern Alaska we have long and
colorful sunrises and sunsets and the
light of the white snow.
We also have Northern Lights and as one
travels north ( and lose more daylight)
they become more vivid and prevalent.
While we Alaskans love our sunny
days and nights in the summer, our winters
challenge each of us. Winter teaches us
new things about what keeps us going
as we figure out how to make it through
another dark, cold day. For me it is a com-
bination of developing close friendships, broad-
ening my mind, enjoying my work, being physi-
cally active outdoors and being involved with
communities of people.
Anchorage is alive with opportunities to be
active in anything imaginable and things that
only Alaskans could dream up (snowshoe
softball, ice bowling). However, the biggest
obstacle can be getting out of bed or off the
couch on a dark, cold day.
On Saturday and Sunday whether it’s 20
degrees above zero or below zero, I head off
to cross country ski, down hill ski or walk.
If I really have it together it’s mid day when
what sun we have is the strongest and the day
is the warmest. I found that having really
warm and comfortable winter gear is critical.
In the darkest part of the year I
use a high intensity (SAD) light to
keep my energy and mood positive. I can tell
that my mind wants the light and my body
wants that warmth of a bright thing shining
on me.
Last year some medical professionals in
the community started testing people for
Vitamin D deficiency. They discovered that
most Alaskans could feel lots better if they
took D supplements. Our bodies get vitamin
D naturally from our skin being touched by
sunlight for a period of time on a daily basis.
It turns out that feeling positive here in
Alaska takes determination, initiative
and an astute medical professional.
Elayne Hunter
Staying Positive
November 2, 2007
Much to my surprise I saw a comic in the San Francisco Chronicle that actually was in the positive psychology realm. The first box was an event that was ucky, then the hero came in and “Reframed” the event to something positive. He called this his “Reframing Studio,” and invited everyone to come to it whenever they wanted. I have carried this image with me as I go about my daily business and step into negative situtations, i.e., standing in line at the bank while someone is yelling at the teller. I enter my “Reframing Studio,” with the negative event and shape it into something positive on my own time.
The bank was a challenge. OK, to the Reframing Studio.
As the man in line vented, a fellow teller quietly walked over and helped the harried one, gently and effectively. The angry man got his banking done and left, yea. Studio work - The angry man, who was able to dump some emotion, created a situation where someone could be helpful to another. I hope the teller under assault felt gratitude about the help. Hmmm, this masterpiece may need more work but at least it’s a start.
What I like about my Reframing Studio is it gives me a place to take situations that I find disturbing, not in a good way, work on them, leave them there to come back to, if needed. I can lock the door when I’m ready to leave the disturbing event and reframing work and go about my day more at peace.
Let me know what you think about this practice.
Linda