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Mindfulness and self-compassion are now buzzwords for self-improvement. But in fact, a growing body of research shows these practices can lead to real mental health benefits. This research – ongoing, voluminous and worldwide – clearly shows how and why these two practices work.
One effective way to cultivate mindfulness and self-compassion is through meditation.
For more than 20 years, as a clinical psychologist, research scientist and educator, I taught meditation to students and clinical patients and took a deep dive into the research literature. My recent book, “The Self-Talk Workout: Six Science-Backed Strategies to Dissolve Self-Criticism and Transform the Voice in Your Head,” highlights much of that research.
I learned even more when I evaluated mental health programs and psychology classes that train participants in mindfulness and compassion-based techniques.
Defining mindfulness and self-compassion
Mindfulness means purposefully paying attention to the present moment with an attitude of interest or curiosity rather than judgment.
Self-compassion involves being kind and understanding toward yourself, even during moments of suffering or failure.
Both are associated with greater well-being.
But don’t confuse self-compassion with self-esteem or self-centeredness, or assume that it somehow lowers your standards, motivation or productivity. Instead, research shows that self-compassion is linked with greater motivation, less procrastination and better relationships.
Be patient when starting a meditation practice
I didn’t like meditation – the specific practice sessions that train mindfulness and self-compassion – the first time I tried it as a college student in the late ‘90s. I felt like a failure when my mind wandered, and I interpreted that as a sign that I couldn’t do it.
In both my own and others’ meditation practices, I’ve noticed that the beginning is often rocky and full of doubt, resistance and distraction.
But what seem like impediments can actually enhance meditation practice, because the mental work of handling them builds strength.
For the first six months I meditated, my body and mind were restless. I wanted to get up and do other tasks. But I didn’t. Eventually it became easier to notice my urges and thoughts without acting upon them. I didn’t get as upset with myself.
After about a year of consistent meditation, my mind seemed more organized and controllable; it no longer got stuck in self-critical loops. I felt a sense of kindness or friendliness toward myself in everyday moments, as well as during joyful or difficult experiences. I enjoyed ordinary activities more, such as walking or cleaning.
It took a while to understand that anytime you sit down and try to meditate, that’s meditation. It is a mental process, rather than a destination.
How meditation works on the mind
Just having a general intention to be more mindful or self-compassionate is unlikely to work.
Most programs shown to make meaningful differences involve at least seven sessions. Studies show these repeated workouts improve attention skills and decrease rumination, or repeated negative thinking.
They also lessen self-criticism, which is linked to numerous mental health difficulties, including depression, anxiety, eating disorders, self-harm and post-traumatic stress disorder.
Meditation is not just about sustaining your attention – it’s also about shifting and returning your focus after the distraction. The act of shifting and refocusing cultivates attention skills and decreases rumination.
Trying repeatedly to refrain from self-judgment during the session will train your mind to be less self-critical.
An interconnected group of brain regions called the default mode network is strikingly affected by meditation. Much of this network’s activity reflects repetitive thinking, such as a rehash of a decadeslong tension with your sister. It’s most prominent when you’re not doing much of anything. Activity of the default mode network is related to rumination, unhappiness and depression.
Research shows that just one month of meditation reduces the noise of the default mode network. The type of meditation practice doesn’t seem to matter.
Establishing the formal practice
A common misconception about mindfulness is that it’s simply a way to relax or clear the mind. Rather, it means intentionally paying attention to your experiences in a nonjudgmental way.
Consider meditation the formal part of your practice – that is, setting aside a time to work on specific mindfulness and self-compassion techniques.
Cultivating mindfulness with meditation often involves focusing on paying attention to the breath. A common way to start practice is to sit in a comfortable place and bring attention to your breathing, wherever you feel it most strongly.
At some point, probably after a breath or two, your mind will wander to another thought or feeling. As soon as you notice that, you can bring your attention back to the breath and try not to judge yourself for losing focus for five to 10 minutes.
When I was just getting started meditating, I would have to redirect my attention dozens or hundreds of times in a 20-to-30-minute session. Counting 10 breaths, and then another 10, and so on, helped me link my mind to the task of paying attention to my breathing.
The most well-established technique for cultivating self-compassion is called loving-kindness meditation. To practice, you can find a comfortable position, and for at least five minutes, internally repeat phrases such as, “May I be safe. May I be happy. May I be healthy. May I live with ease.”
When your attention wanders, you can bring it back with as little self-judgment as possible and continue repeating the phrases. Then, if you like, offer the same well wishes to other people or to all beings.
Every time you return your focus to your practice without judging, you’re flexing your mental awareness, because you noticed your mind wandered. You also improve your capacity to shift attention, a valuable anti-rumination skill, and your nonjudgment, an antidote to self-criticism.
These practices work. Studies show that brain activity during meditation results in less self-judgment, depression and anxiety and results in less rumination.
Mindfulness also occurs when you tune into present-moment sensations, such as tasting your food or washing the dishes.
An ongoing routine of formal and informal practice can transform your thinking. And again, doing it once in a while won’t help as much. It’s like situps: A single situp isn’t likely to strengthen your abdominal muscles, but doing several sets each day will.
Meditation reduces self-criticism
Studies show that mindfulness meditation and loving-kindness meditation reduce self-criticism, which leads to better mental health, including lower levels of depression, anxiety and PTSD. After an eight-week mindfulness program, participants experienced less self-judgment. These changes were linked with decreases in depression and anxiety.
One final point: Beginning meditators may find that self-criticism gets worse before it gets better.
After years or decades of habitual self-judgment, people often judge themselves harshly about losing focus during meditation. But once students get through the first few weeks of practice, the self-judgment begins to abate, both about meditation and about oneself in general.
As one of my students recently said after several weeks of mindfulness meditation: “I am more stable, more able to detach from unhelpful thoughts and can do all of this while being a little more compassionate and loving toward myself.”
Rachel Goldsmith Turow, Adjunct Assistant Professor in Population Health Science and Policy, Seattle University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
What's up for May? Planets strike a pose with the Moon, we reach "peak Venus," and what's different about the skies of the Southern Hemisphere.
On the morning of May 13, find the planet Saturn rising together with a third-quarter (or half-full) moon. Find them together in the southeast in the couple of hours before sunrise.
Then on May 17, a slim crescent moon rises about an hour before the Sun, and from much of the U.S. and Canada, the planet Jupiter will appear very close to the Moon.
But from some southern U.S. states, you'll be able to observe Jupiter passing behind the Moon as the pair rise in morning twilight. And from the western states, Jupiter will actually be behind the Moon, in occultation, as the pair rise. Jupiter will start to emerge from behind the Moon as the Sun comes up.
Now, this will be quite low in the sky, so you'll need a clear view of the horizon to observe it, and a pair of binoculars will be a big help as the sky begins to brighten.
Next, following sunset on May 22 through the 24, the Moon, Venus and Mars form a close grouping in the west. The Moon sits between the two planets on May 23.
Venus has been rising higher in the sky each evening for the past few months. That begins to change in May, as the brilliant planet reaches its highest point in the western sky, and starts trending lower as we move into June. It'll disappear from evening skies by late July, reappearing in the eastern sky about a month later as a morning object.
There are some key differences between the night sky in the Southern Hemisphere, compared to the North. To start with, there's no counterpart to the North Star for the Southern Hemisphere. The celestial poles shift over time, so eventually there will be a "South Star," but not at the moment.
Next, from Orion to the Teapot to the Gemini twins, the seasonal star patterns northern observers are most familiar with appear flipped upside down when viewed in southern skies. The Moon also appears the other way around, and its phases fill up from left to right, instead of right to left as they do in the north.
Stars near the north celestial pole, including Ursa Major and Cassiopeia are below the horizon for much of the Southern Hemisphere. But there are lots of dazzling constellations easily visible only from the Southern Hemisphere, like Crux, Carina, Tucana (the toucan) and Centaurus (the centaur)!
Next, while observers in both hemispheres are well-acquainted with the brightest star in the sky, Sirius, Southern Hemisphere skywatchers get to enjoy the second and third brightest stars, as well.
The second-brightest star, Canopus, appears about half as bright as Sirius, but that's still quite bright. And the two stars are often seen together in southern skies. The third brightest star in our skies here on Earth is also the closest star system to our own — Alpha Centauri. It's too far south in the sky to be visible for most of the Northern Hemisphere. But it's quite well-known to skywatchers to the south.
Finally, there are two entire galaxies easily observed in the southern sky with the unaided eye. These are the Magellanic Clouds, which are dwarf galaxies that orbit our galaxy the Milky Way. They make for a stunning sight in night sky photos from Southern latitudes.
And that's a really short list of some of the ways the skies above the Southern Hemisphere are unique. Our view of the cosmos may be different from one part of the planet to the other, but the insights we gain from looking up and exploring are something we all can share.
Stay up to date with all of NASA's missions to explore the solar system and beyond at www.nasa.gov.
Preston Dyches works for NASA's Jet Propulsion Laboratory.
UPPER LAKE, Calif. — The Habematolel Pomo of Upper Lake tribe presented an $80,000 check to support the emergency response efforts of the Northshore Fire Protection District.
The Northshore Fire District said this latest round of support will assist with emergency response efforts and staff support.
The tribe’s contribution will assist with staffing and maintaining equipment to support firefighters when on duty.
“Everyday the brave men and women of the Northshore Fire Protection District are there for our community,” said Sherry Treppa, chairwoman for the Habematolel Pomo of Upper Lake. “While others are running from the danger, they are running into it. The Habematolel Pomo of Upper Lake appreciate the work of the Northshore Fire Protection District and are honored to continue our support of public safety investments to better meet the needs of our community,”
“The Northshore Fire Protection District is grateful for the Habematolel Pomo of Upper Lake’s ongoing support for our community. This latest donation will greatly aid in our emergency response efforts and ensure the tools our crews need are appropriately maintained and ready to protect the community,” said Northshore Fire Chief Mike Ciancio.
The contribution is a part of the Habematolel Pomo of Upper Lake’s ongoing commitment to local communities and residents in the region.
The Lake County Recreation Agency, or LCRA, Board of Directors is composed of two county supervisors, two Clearlake council members and two Lakeport council members.
There is a seventh, “at-large,” position on the board of directors that is to be appointed by the six current members.
If you are interested in applying for the at-large position, please complete the application and submit to
The application is available on the city of Lakeport website at this link.
To be eligible for appointment to the LCRA Board, candidates must be at least 18 years of age, a citizen of California, and a resident of and registered voter in the county of Lake.
The applicant is asked to describe education, experience, training, license or professional designation, and public service qualifications.
Candidates will describe what they consider to be the top three to five significant issues or priorities in regard to recreation in Lake County and their thoughts about addressing these concerns.
For more information, contact Assistant Lakeport City Manager/Finance Director Nicholas Walker at 707-263-5615, Extension 301.
CLEARLAKE, Calif. — Clearlake Animal Control’s shelter continues to be filled with doings needing new families.
The shelter’s website lists 47 dogs waiting for adoption.
Dogs available to new families this week include “Tink,” a 2 year old Doberman Pinscher mix that shelter staff describe as a “total love bug” who wants all the attention she can get.
Another of the waiting dogs is “Bella,” a female American pit bull mix terrier with a short black and tan coat.
A longtime shelter resident and favorite, a shepherd mix named Terry, recently was adopted.
The shelter is located at 6820 Old Highway 53. It’s open from 9 a.m. to 6 p.m. Tuesday through Saturday.
For more information, call the shelter at 707-762-6227, email
This week’s adoptable dogs are featured below.
Email Elizabeth Larson at
When an unexpected rainstorm leaves you soaking wet, it is an annoyance. When a drought leads to fires, crop failures and water shortages, the significance of weather becomes vitally important.
If you could control the weather, would you?
Small amounts of rain can mean the difference between struggle and success. For nearly 80 years, an approach called cloud seeding has, in theory, given people the ability to get more rain and snow from storms and make hailstorms less severe. But only recently have scientists been able to peer into clouds and begin to understand how effective cloud seeding really is.
In this episode of “The Conversation Weekly,” we speak with three researchers about the simple yet murky science of cloud seeding, the economic effects it can have on agriculture, and research that may allow governments to use cloud seeding in more places.
Katja Friedrich, a professor of atmospheric and oceanic sciences at the University of Colorado, Boulder in the U.S., is a leading researcher on cloud seeding. “When we do cloud seeding, we are looking for clouds that have tiny super-cooled liquid droplets,” she explains. Silver iodide is very similar in structure to an ice crystal. When the droplets touch a particle of silver iodide, “they freeze, then they can start merging with other ice crystals, become snowflakes and fall out of the cloud.”
While the process is fairly straightforward, measuring how effective it is in the real world is not, according to Friedrich. “The problem is that once we modify a cloud, it’s really difficult to say what would’ve happened if you hadn’t cloud-seeded.” It’s hard enough to predict weather without messing with it artificially.
In 2017, Friedrich’s research group had a breakthrough in measuring the effect of cloud seeding. “We flew some aircraft, released silver iodide and generated these clouds that were like these six exact lines that were downstream of where the aircraft were seeding,” she says. They then had a second aircraft fly through the clouds. “We could actually quantify how much snow we could produce by two hours of cloud seeding.” That effect, according to research on cloud seeding, is an increase in precipitation of somewhere around 5% to 20% or 30%, depending on conditions.
Measuring the effect on precipitation – whether rain or snow – directly may have taken complex science and a bit of luck, but in places that have been using cloud seeding for long periods of time, the economic benefits are shockingly clear.
Dean Bangsund is a researcher at the University of North Dakota who studies the economics of agriculture. “We have a high amount of hail damage in North Dakota,” said Bangsund. For decades, the state government has been using cloud seeding to reduce hail damage, as cloud seeding leads to the formation of more pieces of smaller hail compared to fewer pieces of larger hail. “It doesn’t 100% eliminate hail; it’s designed to soften the impact.”
Every 10 years, the state of North Dakota does an analysis on the economic impacts of the cloud seeding program, measuring both reduction in hail damage and benefits from increased rain. Bangsund led the last report and says that for every dollar spent on the cloud seeding program, “we are looking at something that is anywhere from $8 or $9 in benefit on the really lowest scale, up to probably $20 of impact per acre.” With millions of acres of agricultural fields in the cloud seeding area, that is a massive economic benefit.
Both Freidrich and Bangsund emphasized that cloud seeding, while effective in some cases, cannot be used everywhere. There is also a lot of uncertainty in how much of an effect it has. One way to improve the effectiveness and applicability of cloud seeding is by improving the seed. Linda Zou is a professor of civil infrastructure and environmental engineering at Khalifa University in the United Arab Emirates.
Her work has focused on developing a replacement for silver iodide, and her lab has developed what she calls a nanopowder. “I start with table salt, which is sodium chloride,” says Zou. “This desirable-sized crystal is then coated with a thin nanomaterial layer of titanium dioxide.” When salt gets wet, it melts and forms a droplet that can efficiently merge with other droplets and fall from a cloud. Titanium dioxide attracts water. Put the two together and you get a very effective cloud-seeding material.
From indoor experiments, Zou found that “with the nanopowders, there are 2.9 times the formation of larger-size water droplets.” These nanopowders can also form ice crystals at warmer temperatures and less humidity than silver iodide.
As Zou says, “if the material you are releasing is more reactive and can work in a much wider range of conditions, that means no matter when you decide to use it, the chance of success will be greater.”
This episode was written and produced by Katie Flood. Mend Mariwany is the executive producer of The Conversation Weekly. Eloise Stevens does our sound design, and our theme music is by Neeta Sarl.
You can find us on Twitter @TC_Audio, on Instagram at theconversationdotcom or
Listen to “The Conversation Weekly” via any of the apps listed above, download it directly via our RSS feed or find out how else to listen here.
Daniel Merino, Associate Science Editor & Co-Host of The Conversation Weekly Podcast, The Conversation and Nehal El-Hadi, Science + Technology Editor & Co-Host of The Conversation Weekly Podcast, The Conversation
This article is republished from The Conversation under a Creative Commons license. Read the original article.