Its interesting that mindfulness is about promoting a positive emotion called calm - subtle but powerful

Enjoy!!!!!

I’d really like to hear more about your observation that mindfulness is the most powerful technique that you teach people. It would be great if you’d offer to write a guest article and go into this in more detail.

But I’m not sure I understand your comment that mindfulness doesn’t appear as a PP intervention. It has certainly been written about here - I particularly associate mindfulness with Jordan Silberman (who is also most insistent about good fit).

http://pos-psych.com/news/jordan-silberman/20070928423
http://pos-psych.com/news/jordan-silberman/20070327179
http://pos-psych.com/news/jordan-silberman/20070304142

It’s not like there’s a fixed official canon of positive interventions. We’re all in the process of collecting possibilities — which can then be further evaluated empirically. Is what you mean that there hasn’t been empirical study of mindfulness as an intervention

I know that Barbara Fredrickson has been doing some research on positive emotion and meditation.

I also found this paper that you might find interesting:

Kostanski, M. & Hassad, C. (2008). Mindfulness as a concept and a process. Australian Psychologist. Vol 43(1), pp. 15-21

Abstract:
The use of mindfulness meditation as a therapeutic intervention has been strongly promoted in the last few years. To date there has been limited opportunity for open discussion and sharing of knowledge in relation to theory, practice or outcomes. The purpose of this paper was to provide psychologists with an understanding of the theoretical underpinning and evidence base for incorporating mindfulness practice into their lives and work. Primarily, mindfulness is presented as a cognitive style that facilitates development of a heightened sense of awareness of thought processes and emotions, and utilisation of this awareness to cultivate the ability to engage actively in being rather than reacting or doing. Further, it is noted that the learning of mindfulness meditation is believed to empower the individual to find release from depressive rumination, anxiety and stress in their lives. Current limitations, potential implications and contraindications of utilising mindfulness meditative practice are also discussed.

Wayne, Tal Ben-Shahar very explicitly include mindfulness in his talks on positive psychology. Jon Haidt also lists it as one of three proven approaches to depression (along with drugs and cognitive therapy). Dr. Ben-Shahar also usually points out that the non-drug approaches to depression have significantly lower relapse rates.

You may be noticing a lack of research on mindfulness by many of the most-often quoted positive psychology researchers, but my impression is that this is due to the fairly substantial body of research which already exists to establish the effectiveness of such activities.

Here are some thoughts on “fit” that are implicit in how I structure some of my recommendations in presentations I make. Basically, I put positive emotions first. If an individual feels bad, is “down”, has few goals and little commitment to the ones she can claim, lacks energy and cannot see a way forward, it is clearly time to do something. Depending on severity, this might include finding a good therapist and getting an assessment for depression. Assuming, however, the participant is not clinically depressed (and even if she is, these activities are unlikely to hurt), some of the proven activities such as Three Good Things, Using Your Strengths in a New Way, and the Gratitude Letter can increase positive emotions, thereby broadening the thought/action repretoire available to the individual (Fredrickson).

Also in the category of creating a base of well-being from which to act, I recommend regular exercise and mindfulness activities. Very moderate amounts of exercise seem to be sufficient to produce noticeable results (30 minutes of brisk walking, three times per week). I’m not sufficiently versed in mindfulness approaches to provide guidance here, but there are a number of proven approaches with trained instructors in most communities. So my suggestion to an individual seeking a way forward is, “pick one.”

With a building base of energy and broadening outlook on life, I recommend re-assessing resources. Some of this will be happening automatically with Three Good Things as often these will revolve around relationships. However, identifying strengths comes in here also. The VIA is one approach, and I like to couple it with Gallup’s Strengthsfinder. The recognition of previously under-considered resources can add to the base of energy and continue to upward spiral.

For me, this is when it makes sense to start assessing goals in various domains of life. The positive emotions and increased sense of well-being make it likely that one is now in a position to think broadly and creatively and feel ones way forward to new goals that will feel personally captivating.

With some goals in mind, I’d asess resilience and hope and, if necessary begin to build both so that progress toward goals can become more steady and faster. That progress will then feed pleasure and energy back into the effort, especially through routines such as Three Good Things and mindfulness.

My final comment about “fit” is, “Ready, Fire, Aim!” It’s a journey, so most folks are going to have some idea what attracts them in these activities and I suggest they just get started. Course corrections are part of the journey and they will be easier to see and make as energy and openness increase.

Take away the judgment about being positive (or negative) and life is a lot easier

Which of the PP exercises are the most efficient in terms of return on behavioral investment? Which exercise/intervention/basic theory gives the most “bang for your buck”?

Like most question, there are variety of ways to answer, ranging from mostly objective (gratitude is .5 correlated to…) to more subjective (well, I’ve seen this work with clients…)

I’m still asking “where’s the beef” when it comes to personalizing PP exercises. Lyubomirsky has come the closest in her popular book. Two issues immediately spring to mind.

1) How much emotional pain is a growth stimulus and how much is wallowing? (This question addresses “when” to use a PP exercise such as disputing).

2) How do you know if an exercise is a good fit? Does the concept of fit really even exist?

3) I think some pain is unpleasantly helpful. How can I judge between functional and dysfunctional pain?

I find myself relating to “On a Grumpy Day” because a few hours of every day I become irritable and the productivity and the experience of it are unhelpful.