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Selects: How Mindfulness Works

By iHeartPodcasts

In this episode of Stuff You Should Know, the hosts explore the origins and evolution of mindfulness, a practice rooted in early Buddhist traditions. They trace how mindfulness concepts like "sati" were introduced to the West, eventually leading to the development of secular mindfulness techniques popularized by Jon Kabat-Zinn.

The blurb discusses the purported benefits of mindfulness for reducing stress, anxiety, depression, and managing physical pain. It also covers critiques and drawbacks of modern mindfulness practices, such as concerns over the corporate co-option of mindfulness distorting its spiritual roots and the potential for mindfulness to trigger trauma without proper guidance.

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Selects: How Mindfulness Works

This is a preview of the Shortform summary of the Jan 11, 2025 episode of the Stuff You Should Know

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Selects: How Mindfulness Works

1-Page Summary

The Origins and Historical Evolution of Mindfulness

Mindfulness Originates From "Sati" in Early Buddhism

The term "mindfulness" stems from the Pali word "sati," meaning "memory of the present." According to Josh Clark, "sati" was a key Buddhist path to enlightenment, initially practiced solely by monastics.

Mindfulness Introduced to the West in the 19th Century

A British colonial administrator translated "sati" as "mindfulness" in the 1880s. Lay Buddhists in Myanmar gained access to mindfulness practices from monks in the late 19th/early 20th centuries.

Zen Buddhism Influenced Western Mindfulness

D.T. Suzuki's teachings integrated mindfulness into Western counterculture movements like the beat generation, facilitating its adoption.

Transmission and Adaptation of Mindfulness in the West

Jon Kabat-Zinn Mainstreamed "Secular Mindfulness"

In the 1970s, Jon Kabat-Zinn adapted mindfulness for Western stress and pain issues via his Mindfulness-Based Stress Reduction (MBSR) program. His secular, scientific approach removed Buddhism, enabling mindfulness' widespread corporate and institutional use.

Critics Call This "McMindfulness" for Removing Buddhism

Critics argue the commodification of mindfulness has perverted its original moral and spiritual purpose. Writers like Ronald Purser claim "McMindfulness" co-opts the practice for corporate interests.

The Benefits and Applications of Mindfulness

Mindfulness Reduces Anxiety, Depression, and Stress

Research shows MBSR decreases self-reported anxiety, depression, and stress while boosting well-being. Therapies like Mindfulness-Based Cognitive Therapy incorporate mindfulness for mental health treatment.

Mindfulness May Help Manage Physical Pain Unpleasantness

Some evidence suggests mindfulness can lessen the subjective "unpleasantness" of physical pain rather than the pain itself.

Drawbacks and Critiques of Modern Mindfulness

Mindfulness Can Trigger Trauma Without Proper Guidance

Though beneficial, mindfulness can surface buried trauma, anxiety, and rage without preparation—a risk for 20-25% of individuals per one study. Proper guidance is crucial for those with trauma.

Critics Warn of Corporate Co-option Obscuring Spiritual Roots

Some criticize how corporate mindfulness "McMinds" distract from systemic issues and potentially misuse it separated from Buddhist ethics. There are concerns of exploitation without understanding the roots.

1-Page Summary

Additional Materials

Counterarguments

  • The translation of "sati" as "mindfulness" may not fully capture the complexity of the original Pali concept, which includes aspects of awareness, attention, and remembering.
  • The adoption of mindfulness by Western cultures could be seen as a form of cultural exchange rather than a one-way influence, with Western interest also contributing to a resurgence of mindfulness practices in Eastern countries.
  • The secularization of mindfulness by Jon Kabat-Zinn and others can be argued as necessary for its scientific study and application in clinical settings, which requires a non-religious framework.
  • The term "McMindfulness" might oversimplify the diverse ways in which mindfulness is practiced and taught in corporate and institutional settings, some of which may still emphasize ethical and moral dimensions.
  • While mindfulness has been shown to reduce symptoms of anxiety, depression, and stress, it is not a panacea and may not be as effective for everyone; individual differences in response to mindfulness practices should be acknowledged.
  • The claim that mindfulness can manage the subjective "unpleasantness" of physical pain might be overstated, as the relationship between mindfulness and pain perception is complex and not fully understood.
  • The potential for mindfulness to trigger trauma could be seen as an indication of its depth and power as a practice, emphasizing the need for skilled and sensitive guidance rather than a fundamental flaw.
  • The critique of corporate co-option of mindfulness may not account for the potential positive impacts of mindfulness practices within corporate settings, such as improved employee well-being and ethical decision-making.

Actionables

  • Explore the roots of mindfulness by learning basic Pali phrases to deepen your understanding of its origins. Start with simple words and phrases related to mindfulness and meditation, using online resources or language apps that offer Pali. This can give you a more nuanced appreciation of the concepts you're practicing and connect you to the historical context of mindfulness.
  • Create a personal mindfulness ritual that incorporates elements from its spiritual background. You might light a candle, recite a short passage from Buddhist teachings, or set an intention before your mindfulness practice. This can help you honor the tradition and potentially safeguard against the "McMindfulness" effect by keeping the practice grounded in its ethical and spiritual roots.
  • Develop a self-care protocol for mindfulness practice that includes steps to take if you experience negative reactions. This could involve having a list of mental health resources, a trusted friend to call, or alternative soothing practices like journaling or walking. By preparing for the possibility of adverse effects, you ensure that your mindfulness journey remains a positive and constructive one.

Related Shortform Content

Altered Traits
Daniel Goleman and Richard J. Davidson

In recent years, meditation and mindfulness have swept across the West and become popular tools for everything from stress management to productivity, focus, and spiritual seeking. But amidst this excitement, say Daniel Goleman and Richard Davidson, the facts have been distorted and the signal has been lost in the noise. In Altered Traits, they clarify what we do and don’t know about meditation—as well as what’s been overhyped.

In this guide, we’ll discuss how they define meditation, why it’s proved difficult to study, and what we know about its effects. We’ll also discuss what the research on meditation shows: that meditation alters traits, or produces lasting changes to your brain, behavior, and experience of life. Throughout the guide, we’ll comment on related research and perspectives, and we’ll broaden the authors’ discussion of traditional Buddhism, Buddhist terminology, and Buddhism in the West.

Wherever You Go, There You Are
Jon Kabat-Zinn

Are you curious about mindfulness but don’t know where to start? Are you trying to reinvigorate a mindfulness practice that’s feeling stale? Wherever You Go, There You Are, by Jon Kabat-Zinn, is a guide for anyone who’s interested in exploring mindfulness further, from the tentative beginner to the seasoned practitioner.

Kabat-Zinn is a meditation teacher often credited with bringing mindfulness practice into mainstream public awareness. Wherever You Go, There You Are, which reviewers call a “must-read,” is full of Kabat-Zinn’s reflections on mindfulness and practical strategies for how to incorporate it more intentionally into your life.

In this guide, we’ll explain what mindfulness is (and isn’t) and why Kabat-Zinn believes it’s so crucial to living well. We’ll also outline some simple ways to introduce mindfulness into your daily life. Throughout the guide, we’ll supplement Kabat-Zinn’s advice with strategies and reflections from other mindfulness experts and provide background information on current psychological research on mindfulness.

Mindfulness in Plain English
Bhante Gunaratana

Do you get irritated, angry, anxious, or emotional more easily than you would like? Mindfulness meditation may be worth trying. Being mindful means observing your thoughts and emotions as they arise, without succumbing to your typical kneejerk reactions. You discover the roots of your anger, greed, and selfishness, and you learn to banish these psychic irritants. Ultimately, you become more at peace, and friendlier to other people.

Mindfulness in Plain English is an approachable introduction to mindfulness and meditation. These are practical tips and truly written in plain English with little spiritual mumbo-jumbo. Inside are practical tips on how to start meditating and deal with common problems.

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Selects: How Mindfulness Works

The Origins and Historical Evolution of Mindfulness

Understanding the roots and progression of mindfulness reveals a deep connection between ancient practices and modern applications.

Mindfulness Originates From "Sati," Meaning "Memory of the Present."

The concept of mindfulness hails from Eastern religious traditions.

The term "mindfulness" finds its origins in the Pali language, a Middle Indo-Aryan liturgical language used in early Buddhism. The Pali word "sati" is at the core of mindfulness and is more accurately translated as "memory of the present," encapsulating the essence of mindfulness. Josh Clark points out that "sati" is a key element on the Buddhist path to enlightenment, which aims to liberate one from the root of suffering: desire and yearning. He furthers that historically, the concept of "sati" would have been understood only as a monastic practice, not something for lay Buddhists.

"Mindfulness" Introduced To the West In the Late 19th Century by a British Official

In the 1880s, a British colonial administrator in Ceylon (today Sri Lanka) translated the concept of Sati into English, bringing the term "mindfulness" into Western thought. This individual is credited with the introduction and adaptation of mindfulness into the lexicon of Western philosophy and practice.

Mindfulness Practices Spread to Lay Buddhists in Myanmar From Buddhist Monks In the Late 19th and Early 20th Centuries

By the late 19th century, mindfulness practices started to extend beyond the confines of monasteries in Burma (now Myanmar), making their way to lay Buddhists.

Mindfulness in the West Influenced by Zen Buddhism and D.T. Suzuki

The establishment of mindfulness in Western culture was heavily influenced by Japanese Zen Buddhism and its proponents.

Suzuki Introduced Zen Buddhism to Western Audiences

D.T. Suzuki, a renowned Buddhist modernist thinker, was pivotal in introducing Zen Buddhism and its medi ...

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The Origins and Historical Evolution of Mindfulness

Additional Materials

Counterarguments

  • The translation of "sati" as "memory of the present" might be an oversimplification, as the term encompasses a range of meanings including awareness, attention, and recollection.
  • While "sati" was indeed a monastic practice, there is evidence that mindfulness in various forms was practiced by laypeople in early Buddhist communities as well.
  • The introduction of mindfulness to the West cannot be solely attributed to a British colonial administrator, as there were multiple figures and translations that contributed to its introduction and spread.
  • The spread of mindfulness practices to lay Buddhists in Myanmar may have been influenced by other factors in addition to the efforts of Buddhist monks, such as social and cultural changes.
  • D.T. Suzuki's role in introducing Zen Buddhism to the West is significant, but other figures, such as Thich Nhat Hanh and the Theosophical Society, also played crucial roles in popularizing mindfulness and Buddhism in Western contexts.
  • ...

Actionables

- Explore the roots of mindfulness by practicing "memory of the present" during routine activities, like brushing your teeth or eating, to ground yourself in the moment and enhance awareness without the need for formal meditation.

  • By focusing intently on the sensations and experiences of these daily tasks, you can cultivate a deeper sense of presence. For example, notice the taste and texture of your food, or the feeling of the brush against your teeth, as a way to anchor your thoughts in the now.
  • Create a personal mindfulness timeline to trace the influence of different cultures on your practice, which can deepen your appreciation and understanding of its origins.
  • Start by noting down when you first encountered mindfulness and then add any significant milestones in your practice, such as trying a new technique or learning about its history. This can help you see how your approach has evolved over time, much like how mindfulness itself has adapted through various cultures.
  • Integrate a "r ...

Related Shortform Content

Altered Traits
Daniel Goleman and Richard J. Davidson

In recent years, meditation and mindfulness have swept across the West and become popular tools for everything from stress management to productivity, focus, and spiritual seeking. But amidst this excitement, say Daniel Goleman and Richard Davidson, the facts have been distorted and the signal has been lost in the noise. In Altered Traits, they clarify what we do and don’t know about meditation—as well as what’s been overhyped.

In this guide, we’ll discuss how they define meditation, why it’s proved difficult to study, and what we know about its effects. We’ll also discuss what the research on meditation shows: that meditation alters traits, or produces lasting changes to your brain, behavior, and experience of life. Throughout the guide, we’ll comment on related research and perspectives, and we’ll broaden the authors’ discussion of traditional Buddhism, Buddhist terminology, and Buddhism in the West.

Wherever You Go, There You Are
Jon Kabat-Zinn

Are you curious about mindfulness but don’t know where to start? Are you trying to reinvigorate a mindfulness practice that’s feeling stale? Wherever You Go, There You Are, by Jon Kabat-Zinn, is a guide for anyone who’s interested in exploring mindfulness further, from the tentative beginner to the seasoned practitioner.

Kabat-Zinn is a meditation teacher often credited with bringing mindfulness practice into mainstream public awareness. Wherever You Go, There You Are, which reviewers call a “must-read,” is full of Kabat-Zinn’s reflections on mindfulness and practical strategies for how to incorporate it more intentionally into your life.

In this guide, we’ll explain what mindfulness is (and isn’t) and why Kabat-Zinn believes it’s so crucial to living well. We’ll also outline some simple ways to introduce mindfulness into your daily life. Throughout the guide, we’ll supplement Kabat-Zinn’s advice with strategies and reflections from other mindfulness experts and provide background information on current psychological research on mindfulness.

Mindfulness in Plain English
Bhante Gunaratana

Do you get irritated, angry, anxious, or emotional more easily than you would like? Mindfulness meditation may be worth trying. Being mindful means observing your thoughts and emotions as they arise, without succumbing to your typical kneejerk reactions. You discover the roots of your anger, greed, and selfishness, and you learn to banish these psychic irritants. Ultimately, you become more at peace, and friendlier to other people.

Mindfulness in Plain English is an approachable introduction to mindfulness and meditation. These are practical tips and truly written in plain English with little spiritual mumbo-jumbo. Inside are practical tips on how to start meditating and deal with common problems.

Get access to the context and additional materials

So you can understand the full picture and form your own opinion.
Get access for free
Selects: How Mindfulness Works

Transmission and Adaptation of Mindfulness in the West

The way mindfulness has been adapted and transmitted in Western culture reflects both its widespread appeal and the controversy surrounding its detachment from its roots.

In the 1970s, Jon Kabat-Zinn Mainstreamed Mindfulness via Mindfulness-Based Stress Reduction (MBSR)

Jon Kabat-Zinn is celebrated as a pivotal figure in the modern American mindfulness movement, who turned mindfulness into a mainstream practice with his Mindfulness-Based Stress Reduction program.

Kabat-Zinn Adapted Mindfulness for Western Stress and Pain Issues

Kabat-Zinn adapted mindfulness to address the stress and pain issues prevalent in Western societies. He redefined mindfulness with the quote about awareness arising through paying attention on purpose, in the present moment, and non-judgmentally. This approach to mindfulness was designed to be more palatable to Westerners, focusing on stress and speaking in concrete terms that everyone could relate to, effectively making it a neuroscience tool.

"Secular Mindfulness" Adopted Widely In Corporations, Schools, Military

Devoid of any religious connotations, Kabat-Zinn's creation of "secular mindfulness" deliberately removed mindfulness from its Buddhist roots. This form of mindfulness was given a scientific veneer and became widely adopted in various settings, such as corporations, schools, and the military, often facilitated by resources like mindfulness rooms and mobile applications aimed at helping individuals manage stress.

Western Adaptation Criticized as "McMindfulness" for Removing Original Buddhist Ethics and Spirituality

The secularization and commercialization of mindfulness in the West have not been without criticism, with som ...

Here’s what you’ll find in our full summary

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Transmission and Adaptation of Mindfulness in the West

Additional Materials

Clarifications

  • Mindfulness-Based Stress Reduction (MBSR) is a program developed by Jon Kabat-Zinn in the late 1970s at the University of Massachusetts Medical Center. It combines mindfulness meditation, body awareness, and yoga to help individuals manage stress and improve well-being. MBSR is structured as an eight to ten week group program and focuses on cultivating attention skills, emotional regulation, and reducing rumination and worry. The program is secular in nature, drawing from various wisdom teachings but emphasizing a non-religious approach to mindfulness practice.
  • "Secular mindfulness" refers to the practice of mindfulness that has been stripped of its religious or spiritual elements, making it accessible and acceptable in non-religious or diverse settings. This adaptation aims to present mindfulness in a neutral, practical manner, focusing on its benefits for mental well-being and stress reduction without affiliating it with any specific faith or belief system. It has been widely adopted in various secular environments like schools, workplaces, and healthcare settings, emphasizing its therapeutic and practical applications in a secular context.
  • "McMindfulness" is a term used to criticize the commercialization and secularization of mindfulness practices in the West. Critics argue that this trend strips mindfulness of its original ethical and spiritual roots, turning it into a marketable product devoid of deeper meaning. The term highlights concerns about how mindfulness is being used in corporate settings and popular culture, often focusing more on individual stress management than addressing broader ...

Counterarguments

  • The adaptation of mindfulness for Western audiences by Jon Kabat-Zinn can be seen as a necessary evolution to meet the unique challenges of modern life, rather than a dilution of its essence.
  • Kabat-Zinn's redefinition of mindfulness for stress and pain management can be argued to have made the practice more accessible and relevant to people who might not otherwise engage with it.
  • The adoption of "secular mindfulness" in various institutions could be defended as a way to ensure inclusivity and respect for the diversity of beliefs in a secular society.
  • The commercialization of mindfulness might be viewed as a natural outcome of its effectiveness and popularity, rather than a perversion of its original purpose.
  • Critics who label the Western adaptation of mindfulness as "McMindfulness" may overlook the potential for ...

Related Shortform Content

Altered Traits
Daniel Goleman and Richard J. Davidson

In recent years, meditation and mindfulness have swept across the West and become popular tools for everything from stress management to productivity, focus, and spiritual seeking. But amidst this excitement, say Daniel Goleman and Richard Davidson, the facts have been distorted and the signal has been lost in the noise. In Altered Traits, they clarify what we do and don’t know about meditation—as well as what’s been overhyped.

In this guide, we’ll discuss how they define meditation, why it’s proved difficult to study, and what we know about its effects. We’ll also discuss what the research on meditation shows: that meditation alters traits, or produces lasting changes to your brain, behavior, and experience of life. Throughout the guide, we’ll comment on related research and perspectives, and we’ll broaden the authors’ discussion of traditional Buddhism, Buddhist terminology, and Buddhism in the West.

Wherever You Go, There You Are
Jon Kabat-Zinn

Are you curious about mindfulness but don’t know where to start? Are you trying to reinvigorate a mindfulness practice that’s feeling stale? Wherever You Go, There You Are, by Jon Kabat-Zinn, is a guide for anyone who’s interested in exploring mindfulness further, from the tentative beginner to the seasoned practitioner.

Kabat-Zinn is a meditation teacher often credited with bringing mindfulness practice into mainstream public awareness. Wherever You Go, There You Are, which reviewers call a “must-read,” is full of Kabat-Zinn’s reflections on mindfulness and practical strategies for how to incorporate it more intentionally into your life.

In this guide, we’ll explain what mindfulness is (and isn’t) and why Kabat-Zinn believes it’s so crucial to living well. We’ll also outline some simple ways to introduce mindfulness into your daily life. Throughout the guide, we’ll supplement Kabat-Zinn’s advice with strategies and reflections from other mindfulness experts and provide background information on current psychological research on mindfulness.

No Self, No Problem
Chris Niebauer

If you’re like most people, you have a pretty good sense of who you are and how you relate to the world. But everything you know about yourself is wrong—according to neuroscientist Chris Niebauer. In No Self, No Problem, he explains that your sense of self is nothing more than an illusion crafted by your storytelling left brain. While science is just catching on to how this works, Niebauer notes that Buddhism, Taoism, and Hinduism have been teaching something similar for thousands of years.

In this guide, we’ll follow Niebauer through a tour of your sense of self and the brain regions that bring it into being. We’ll also consider his advice for loosening your grip on the thoughts and judgments that make you dissatisfied with your reality. Along the way, we’ll explore what other scientists, philosophers, and artists have to say about who we are and what it means to be a person.

Get access to the context and additional materials

So you can understand the full picture and form your own opinion.
Get access for free
Selects: How Mindfulness Works

The Benefits and Applications of Mindfulness

Mindfulness, a practice that emphasizes present-moment awareness without judgement, is recognized for its myriad benefits in mental health and well-being.

Research: Mindfulness Reduces Anxiety, Depression, Stress; Boosts Well-Being

Josh Clark and Chuck Bryant recognize research that underscores the profound impact mindfulness has on mental health. Mindfulness-Based Stress Reduction (MBSR) programs, both in clinical and non-clinical settings, have consistently shown a reduction in self-reported anxiety, depression, and stress, alongside an increase in overall well-being.

Mindfulness Disrupts Automatic Negative Patterns, Enabling Adaptive Responses

Mindfulness is celebrated for its ability to interrupt automatic negative thought patterns and behaviors. For instance, reaching for a drink when stressed could be a habitual behavior that mindfulness can help prevent. Josh Clark and Chuck Bryant explain that mindfulness fosters detachment from thoughts and emotions, allowing for clearer evaluation and the disruption of destructive automatic behaviors.

Mindfulness Used In Therapies Like Mindfulness-Based Cognitive Therapy For Treating Mental Health

An extension of MBSR, Mindfulness-Based Cognitive Therapy (MBCT), marries mindfulness practices with elements of cognitive behavioral therapy (CBT), a widely-used talk therapy. MBCT aids individuals in recognizing the transient nature of thoughts and emotions, thus preventing them from overstaying and causing further distress.

Mindfulness May Help Manage Pain, Mechanisms Unclear

Mindfulness May Reduce the Experience of Physical Pain's "Unpleasan ...

Here’s what you’ll find in our full summary

Registered users get access to the Full Podcast Summary and Additional Materials. It’s easy and free!
Start your free trial today

The Benefits and Applications of Mindfulness

Additional Materials

Clarifications

  • Mindfulness-Based Stress Reduction (MBSR) programs are structured interventions that combine mindfulness meditation and yoga to help individuals manage stress, anxiety, and other psychological challenges. Developed by Jon Kabat-Zinn in the 1970s, MBSR aims to cultivate present-moment awareness and non-judgmental acceptance of one's thoughts and emotions. These programs typically involve guided meditation practices, body awareness exercises, and discussions to enhance participants' well-being and resilience. MBSR has been widely used in clinical settings and research studies to promote mental health and reduce the impact of stress-related conditions.
  • Mindfulness-Based Cognitive Therapy (MBCT) is a therapeutic approach that combines elements of cognitive behavioral therapy (CBT) with mindfulness practices. It helps individuals recognize and manage negative thought patterns, particularly in relation to conditions like major depressive disorder. MBCT aims to prevent relapse by teaching individuals to observe their thoughts and emotions without judgment, fostering a more adaptive response to challenging situations.
  • Cognitive Behavioral Therapy (CBT) is a type of psychotherapy that focuses on changing negative thought patterns and behaviors to improve mental health. It is goal-oriented and helps individuals develop coping strategies to address specific issues. CBT is evidence-based and commonly used to treat various mental health conditions like depression, anxiety, and PTSD. The therapist works with the individual to challenge and modif ...

Counterarguments

  • While mindfulness has been shown to have benefits, it may not be a one-size-fits-all solution and may not be as effective for everyone.
  • Some research suggests that the effects of mindfulness can be overstated due to publication bias and the placebo effect.
  • Mindfulness practices may sometimes lead to uncomfortable or distressing experiences, known as "meditation-related difficulties," which are not always adequately addressed in the literature.
  • The mechanisms by which mindfulness may help manage pain are not fully understood, and it may not be the most effective pain management strategy for all individuals or types of pain.
  • Critics argue that the commercialization of mindfulness has led to a dilution of its traditional principles and practices, potentially reducing its effectiveness.
  • There is a concern that mindfulness could be used as a band-aid solution that distracts from addressing systemic issues that contribute to mental health problems.
  • Some individuals may find mindfulness practices challenging due to cultural differences or personal preferences for other types of mental health interventions.
  • The integration ...

Related Shortform Content

Altered Traits
Daniel Goleman and Richard J. Davidson

In recent years, meditation and mindfulness have swept across the West and become popular tools for everything from stress management to productivity, focus, and spiritual seeking. But amidst this excitement, say Daniel Goleman and Richard Davidson, the facts have been distorted and the signal has been lost in the noise. In Altered Traits, they clarify what we do and don’t know about meditation—as well as what’s been overhyped.

In this guide, we’ll discuss how they define meditation, why it’s proved difficult to study, and what we know about its effects. We’ll also discuss what the research on meditation shows: that meditation alters traits, or produces lasting changes to your brain, behavior, and experience of life. Throughout the guide, we’ll comment on related research and perspectives, and we’ll broaden the authors’ discussion of traditional Buddhism, Buddhist terminology, and Buddhism in the West.

A Mind for Numbers
Barbara Oakley

You may not realize it, but your brain has an extraordinary capacity for complex calculations. Simple tasks like stepping over a garden hose as you walk across your lawn require elaborate computations, and yet they seem easy because your brain does them intuitively.

Barbara Oakley wrote A Mind for Numbers to help you learn math and science well enough that they, too, become intuitive. In this guide, we will examine Oakley’s explanation of your brain’s natural capabilities, her strategies for remembering complex concepts more easily, her recommendations for building good study habits and avoiding procrastination, and a few other tips for succeeding in your studies. We’ll also examine the scientific basis of her recommendations and compare her strategies to those of other experts in learning and memory.

10% Happier
Dan Harris

Former ABC News anchor Dan Harris believes anyone can benefit from meditation. In 10% Happier, he offers a skeptic’s journey through the world of self-help following his meltdown on live television. Harris explains how meditation allowed him to get control of his anxiety, manage his ego, and become a more compassionate person. This book explores how mindfulness and meditation can improve your life and career—even by just 10%.

In this guide, we’ll explore Harris’s understanding of mindfulness, meditation, and Buddhist principles. We’ll also discuss the lessons meditation can teach you, explain how to start meditating, and debunk some common misconceptions about mindfulness. Along the way, we’ll provide research on meditation and other actionable tips from experts.

Get access to the context and additional materials

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Get access for free
Selects: How Mindfulness Works

Drawbacks and Critiques of Modern Mindfulness Practices

Mindfulness practices are increasingly popular, but critics highlight their potential risks and the possibility of their co-option by corporate interests.

Mindfulness May Aid but Also Risk Those With Unresolved Trauma or Mental Health Issues

Josh Clark offers a nuanced view of mindfulness, influenced by Thich Nhat Hanh's book "No Mud, No Lotus," emphasizing mindfulness as a means to face, not escape, suffering. This perspective acknowledges the cruciality of preparation and guidance in mindfulness, especially for those dealing with trauma.

Mindfulness Can Trigger Trauma, Anxiety, and Rage

Chuck Bryant and Josh Clark discuss how mindfulness practices, rather than solely providing peace and relaxation, can bring buried traumas to the forefront, sometimes leading to rage and anxiety. This effect is observable in individuals who confront unexpected trauma, rage, or self-hatred during mindfulness retreats. The confrontation of such negativity during the mindfulness process is potentially harmful without proper support.

Preparation and Guidance Are Crucial for Safe Mindfulness, Especially for Those With Trauma

A significant number of individuals—20 to 25 percent according to a 2019 study—encounter unwanted effects through meditation. Despite this, warnings about the potentially adverse effects of mindfulness practices are generally lacking. The advice emphasizes finding a knowledgeable coach or teacher who can navigate trauma effectively. This guidance aids individuals in preparing for and managing negative experiences that may arise during mindfulness practice.

Mindfulness Criticized For Corporate Co-option Over Spiritual Origins

Mindfulness, according to Chuck Bryant, has been co-opted by corporate environments to improve productivity, which hints at a move away from its spiritual roots towards commercial interests.

Critics Claim "Mcmindfulness" Distracts From Systemic Stress Issues

Mindfulness may contribute to neuroscience and wellbeing but is at risk of being treated naively in corporate settings as a mere productivity tool. The critique is that this application decontextualizes mindfulness and sidesteps its original purpose ...

Here’s what you’ll find in our full summary

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Start your free trial today

Drawbacks and Critiques of Modern Mindfulness Practices

Additional Materials

Counterarguments

  • Mindfulness as a skill set can be beneficial regardless of its origins, and adapting it to modern contexts doesn't necessarily diminish its value.
  • The potential for mindfulness to trigger trauma may be mitigated by the development of tailored mindfulness programs that include proper psychological support.
  • The reported 20 to 25 percent of individuals experiencing unwanted effects might not represent the majority experience and could be addressed through better screening and preparatory practices.
  • The adoption of mindfulness in corporate settings could be seen as a positive step towards acknowledging the importance of employee mental health and well-being.
  • Mindfulness practices in the workplace could potentially reduce stress and burnout, which are significant issues in modern corporate culture.
  • The critique of "McMindfulness" may overlook the possibility that even a diluted form of mindfulness can have positive effects on individuals' lives.
  • The use of mindfulness by corporations and the military does not necessarily negate its effecti ...

Actionables

  • You can create a personal mindfulness safety plan by identifying potential triggers and outlining coping mechanisms before starting a practice. For example, if you know certain thoughts or sensations might be unsettling, decide in advance how you'll handle them, such as by taking a break, journaling, or reaching out to a friend or therapist.
  • Develop a deeper understanding of mindfulness by reading texts on its historical and spiritual context. Choose a book or an online course focused on the Buddhist origins of mindfulness and set aside time each week to explore these principles, which can enrich your practice and provide a more grounded experience.
  • Balance your mindfulness practice with acti ...

Related Shortform Content

Altered Traits
Daniel Goleman and Richard J. Davidson

In recent years, meditation and mindfulness have swept across the West and become popular tools for everything from stress management to productivity, focus, and spiritual seeking. But amidst this excitement, say Daniel Goleman and Richard Davidson, the facts have been distorted and the signal has been lost in the noise. In Altered Traits, they clarify what we do and don’t know about meditation—as well as what’s been overhyped.

In this guide, we’ll discuss how they define meditation, why it’s proved difficult to study, and what we know about its effects. We’ll also discuss what the research on meditation shows: that meditation alters traits, or produces lasting changes to your brain, behavior, and experience of life. Throughout the guide, we’ll comment on related research and perspectives, and we’ll broaden the authors’ discussion of traditional Buddhism, Buddhist terminology, and Buddhism in the West.

10% Happier
Dan Harris

Former ABC News anchor Dan Harris believes anyone can benefit from meditation. In 10% Happier, he offers a skeptic’s journey through the world of self-help following his meltdown on live television. Harris explains how meditation allowed him to get control of his anxiety, manage his ego, and become a more compassionate person. This book explores how mindfulness and meditation can improve your life and career—even by just 10%.

In this guide, we’ll explore Harris’s understanding of mindfulness, meditation, and Buddhist principles. We’ll also discuss the lessons meditation can teach you, explain how to start meditating, and debunk some common misconceptions about mindfulness. Along the way, we’ll provide research on meditation and other actionable tips from experts.

The Master Guides: Choosing a Meditation Practice
Shortform

Do you struggle with anxiety, stress, or other strong emotions? Are you struggling to find time to relax in the busy modern world? If so, you could benefit from meditation: a practice that many people find helpful for reducing stress, sharpening focus, and getting their thoughts in order. People from all walks of life, both religious and secular, have practiced and written about meditation for thousands of years, and it continues to be a popular relaxation method today.

In Shortform’s Master Guide to choosing a meditation practice, we’ve gathered the best time-tested advice on meditation from some of its most respected experts and teachers, from yogis and Buddhist monks to present-day self-help experts like Jen Sincero and Julia Cameron. To help you find the meditation practice that’s right for you, we’ll explore the meditation practices of four major traditions: Buddhism, Hinduism (yoga), Christianity (prayer), and modern Western thought. We’ll close by offering some tips for incorporating meditation into a busy modern lifestyle.

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