Monika Kuzminskaitė on PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Loving kindness meditation, or metta. First, as all forms of meditation, it is an attention management practice. When meditation, we focus our attention on a chosen object, in this case on specific positive ideas. It gives you a break from your daily anxieties, to see your own usual view of the world as if from the distance, to experience both physical and mental relaxation and peacefulness that positive thoughts create and to strengthen capability to maintain focus on a chosen object. Meditation as a wide range of various benefits that last long beyond the session itself, and regular meditation has even more of the positive effect. Specifically this loving kindness meditation invites you to focus on the unconditional love towards yourself and others. This meditation does not have any fixed goals or achievements, besides the experience itself. So it cannot be "successful" or "unsuccessful". The core of this meditation - wishing love, kindness, health, prosperity, success. One of the suggested forms is visualising one person in the world that loves you unconditionally, real or imagined, saying these wishes to you - "may you be strong, may you be safe, may you be loved, may you feel love to yourself and to others, may you be at peace, may you be free and have strength to accept and forgive". There is no mandatory text for this meditation, really, it can be something that you are used to say or would really like to hear. Later you can imagine a vision of yourself saying the same wishes to you, or imagine other people, groups or even the whole universe and wishing them love and kindness. While meditating, focus on what these words mean to you, when you say them sincerely, how and where you experience them in your body and in your mind. Do not try to argue with the words, as this is not the intellectual practice of reality. Just experience the wishes. Several studies that already "tested" whether loving kindness meditation actually "works": - even few daily minutes of loving kindness meditation increase feelings of social connection and positivity(1,5) - loving kindness meditation strengthens focus, social support, clarifies purpose of life and decreases symptoms of various illnesses (2), also symptoms of PTSD and depression (3), helps to manage pain, anger and psychological distress related to pain (4) - meditation can also help you to better manage conflicts and perhaps even boost your creativity (6) Oh well, just try it. You will find records in Youtube or Spotify, or in Headspace app. A sample to start you off: https://youtu.be/0H20wUUo2-c My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to discuss mindfulness. Photo: Kiều Trường from Pixabay #spoonfulofreason #psychology #lovingkindnessmeditation #focus 1. https://www.researchgate.net/profile/Cendri-Hutcherson/publication/23302107_Loving-Kindness_Meditation_Increases_Social_Connectedness/links/0912f508e975ee28ce000000/Loving-Kindness-Meditation-Increases-Social-Connectedness.pdf 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3156028 3. https://carolynmcmanus.com/wp-content/uploads/2016/07/LKM-PTSD-Pilot.pdf 4. https://d1wqtxts1xzle7.cloudfront.net/40338177/Loving-Kindness_Meditation_for_Chronic_L20151124-17210-1qijroj-with-cover-page-v2.pdf 5. https://www.frontiersin.org/articles/10.3389/fpsyg.2015.01693/full 6. https://www.frontiersin.org/articles/10.3389/fpsyg.2014.01083/full
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Monika Kuzminskaitė on PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Only cheese in mouse trap comes for free. And sometimes - glimpses of human kindness, such as this free book. Jolanda Jetten, Stephen D. Reicher, S. Alexander Haslam, Tegan Cruwy, "Together Apart: The Psychology of COVID-19" is a book by four social psychologists about the pandemic, about how we succeed and fail to deal with it and which psychological phenomenons take part in it. We do not necessarily realize that identity perception, leadership, social influence, difference between "comply" and "support", behavior change, conspiracy theories, social distancing, group threats, risk perception and management, collective trauma, mass psychology, solidarity, inequality, polarization and group identity have an impact on all of us, all at once. To be able to identify the importance and magnitude of each factor is not an easy task, but might be easier to handle after reading this great book. Book: https://books.google.lt/books?id=UpfvDwAAQBAJ&lpg=PT67&dq=psychology&lr&pg=PT67#v=onepage&q=psychology&f=false My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to know more about dealing with changes #spoonfulofreason #psychology #free #covid19 #recommendedreading
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Monika Kuzminskaitė on PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Minimalism is a way of life focused on owning as few things as possible (or only as many as necessary). Besides obvious financial or time-saved-for-tidying advantages, switching to minimalism as minimalism itself has noticeable psychological benefits. Participants in this qualitative study were practitioners of minimalism. They stated that they enjoy an improved wellbeing due to increased autonomy, competence, mental space, awareness and positive emotions. Previous research also identifies themes of simplicity, pro-ecological behaviors and control on materialism. How many thing s do you own that you do not really need? And how about that mental space?... My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to discuss minimalism and psychology! Article: https://roomtothink.net/wp-content/uploads/2020/10/Lloyd_et_al-2020-International_Journal_of_Applied_Positive_Psychology-2.pdf Photo: Sofie Zbořilová from Pixabay #spoonfulofreason #psychology #minimalism #order #ecology #mentalspace
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Monika Kuzminskaitė on PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Does minimalism, besides being nice source of content for social media, have any other benefits, for example, psychological? Apparently, it does. The research outlines four behaviors related to minimalism: clutter removal, cautious shopping, longevity (of the purchased items, I assume) and self-sufficiency. The research also found that minimalism significantly increases feeling of flourishing (nice choice of the term!) and alleviates depression. 👆 I _always_ said, that tidying is a great form of meditation, that it is also a series of calm, repetitive motions (and leads to relaxation), besides, the result is always visually pleasing! My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to know more about psychology of cleaning! Study: https://www.sciencedirect.com/science/article/abs/pii/S2352550921000397 Photo: Scott Webb from Pixabay #spoonfulofreason #psychology #minimalism #tidying #flourishing #depression

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