Mindful SelfCompassion Prof CHUNG Wai Yee Joanne Dean

Mindful Self-Compassion Prof. CHUNG Wai Yee Joanne Dean of the Faculty of Liberal Arts and Social Sciences Peter T. C. Lee Chair Professor of Health Studies 自我疼惜正念 Mindful Self-Compassion MSC 1

Content What is mindfulness? What is self-compassion? Why practising Mindful self-compassion Research in Mindful self-compassion (MSC) 自我疼惜正念 Mindful Self-Compassion MSC 2

Mindfulness Training our mind to be healthy Intention, attributes Awareness non-judgmentally Cultivating stability and clarity Acceptance (as it is) Here and now 自我疼惜正念 Mindful Self-Compassion MSC 3

Types of Mindfulness Concentration breath mental image mind itself Analytical suffering impermanence compassion emptiness 自我疼惜正念 Mindful Self-Compassion MSC 4

What is Mindful Self-Compassion Involves responding in the same supportive and understanding way you would with a good friend when you have a difficult time, fail, or notice something you don’t like about yourself You stop to tell yourself “this is really difficult right now… How can I comfort and care for myself in this moment? 自我疼惜正念 Mindful Self-Compassion MSC 5

Mindfulness Self-Compassion Mindfulness focuses on acceptance of experience Self compassion focuses on caring for the experience Mindfulness asks, “what am I experiencing right now? ” Self-compassion asks, “what do I need right now? ” Mindfulness says, “ Feel your suffering with spacious awareness. ” Self-compassion says, “ Be kind to yourself when you suffer. ” Both allow us to live with less resistance to ourselves and other lives. 自我疼惜正念 Mindful Self-Compassion MSC 6

Mindful Self-Compassion (MSC) A practice Mindfulness is the foundation Increase resilience Need self-compassion not because of you want to feel better but when you feel bad 自我疼惜正念 Mindful Self-Compassion MSC 7

The Five Myths of Self-Compassion 1. Self-compassion is a form of self-pity 2. Self-compassion means weakness 3. Self-compassion will make me complacent 4. Self-compassion is narcissistic 5. Self-compassion is selfish 自我疼惜正念 Mindful Self-Compassion MSC 8

Three Elements of Self-Compassion 1. Self-Kindness VS self-judgement 2. Common Humanity VS isolation 3. Mindfulness VS over-identification 自我疼惜正念 Mindful Self-Compassion MSC 9

Reasons for Doing Mindful Self-Compassion Suffering Positive psychology Wellbeing 自我疼惜正念 Mindful Self-Compassion MSC 10

Pain x Resistance = Suffering 自我疼惜正念 Mindful Self-Compassion MSC 11

Researches in Mindful Self-Compassion 自我疼惜正念 Mindful Self-Compassion MSC 12

Participants reported significantly increased self -compassion, mindfulness, life satisfaction, and happiness, as well as decreased depression, anxiety, and stress. 13

自我疼惜正念 Mindful Self-Compassion MSC 14

Incremental change in self-compassion over the course of the intervention 1. Self-compassion increased significantly from pretest to Week 3 of the program and from Week 3 to Week 6 2. Levels remained stable after that with no significant changes from the Week 6 assessment to the posttest, 6 month, or 1 -year follow-up assessments 自我疼惜正念 Mindful Self-Compassion MSC 15

Research (MSC Teaching) 16

Aims To examine the effects of a standard MSC class with shorten duration on students’ mindfulness and self compassion experience 自我疼惜正念 Mindful Self-Compassion MSC 17

Questions 1. Will there be any changes mindfulness, self-compassion, compassion satisfaction, burnout and secondary traumatic stress before and after the MSC? 2. What will be the changes in EEG pattern before and after the MSC in mindfulness? 自我疼惜正念 Mindful Self-Compassion MSC 18

Method Setting Class size Pre-test and post-test design Selection criteria Registered Nurses studying in postgraduate research programme in mainland China Has never participated/practised in any kind of mindfulness or mindful selfcompassion programmes Intervention Trainer 自我疼惜正念 Mindful Self-Compassion MSC 19

Intervention Session 1: Discovering mindful self-compassion Session 2: Practising mindfulness Session 3: Practicing loving kindness Session 4: Discovering your compassionate voice Session 5: Living deeply Session 6: Meeting with difficult emotions Session R: Half-day retreat Session 7: Exploring challenging relationships Session 8: Embracing your life 自我疼惜正念 Mindful Self-Compassion MSC 20

Measures Self-report Self-compassion Scale (SCS) Five Facet Mindfulness Questionnaire (FFMQ) Professional Quality of Life Scale (Pro. QOL) Objective measurement Electroencephalogram (EEG) - Power spectral density (PSD) Procedure (EEG) 6 mins: EEG: simply closed eyes without meditation 12 mins: EEG: closed eye with mindfulness meditation 自我疼惜正念 Mindful Self-Compassion MSC 21

Self-Compassion Scale (SCS) A 26 -item instrument with six subscales assessing elements of selfcompassion Self-kindness Self-judgment Common humanity Isolation Mindfulness 5 -point Likert scale 自我疼惜正念 Mindful Self-Compassion MSC 22

Five Facet Mindfulness Questionnaire (FFMQ) A 39 -item instrument with five subscales of mindfulness Observing Describing Acting with awareness Non-judging of inner experience Nonreactivity to inner experience 5 -point Likert scale 自我疼惜正念 Mindful Self-Compassion MSC 23

Five Facet Mindfulness Questionnaire (FFMQ) 自我疼惜正念 Mindful Self-Compassion MSC 24

Professional Quality of Life Scale (Pro. QOL) A 30 -item instrument with three subscales: Compassion satisfaction Burnout Secondary traumatic stress 5 -point Likert scale 自我疼惜正念 Mindful Self-Compassion MSC 25

Professional Quality of Life Scale (Pro. QOL) 自我疼惜正念 Mindful Self-Compassion MSC 26

Electroencephalography (EEG) Power Spectral Density (PSD) Instrument: ENOBIO 8 An 8 -channel EEG with dry sensor Applied to F 7, AF 7, Fp 1, Fpz, Fp 2, AF 8, and Fz Experimental Condition 6 minutes of sitting with closed eyes 12 minutes of meditation with closed eyes Instructions before EEG No smoking, no drinking of alcohol and caffeinated beverage 12 hours before EEG Adequate sleep hours before EEG (e. g. 5 – 7 hours) Hair washing without using conditioner and hair gel Record mediations taken 8 hours before EEG. No sedative. Loose and comfortable dressing 自我疼惜正念 Mindful Self-Compassion MSC 27

Results 28

Electroencephalography (EEG) Power Spectral Density (PSD) 29

Signal Preprocessing Filtering High pass filter: 0. 1 Hz Low pass filter: 100 Hz Notch filter: 50 Hz Visual Rejection of Artifacts Blink Muscle Movement Calculation of Power spectral density Delta: 0. 1 – 4 Hz Theta: 4 Hz – 8 Hz Alpha: 8 Hz – 12 Hz Beta: 12 Hz – 30 Hz Gamma: 30 Hz – 100 Hz 自我疼惜正念 Mindful Self-Compassion MSC 30

Electroencephalography (EEG) Power Spectral Density (PSD) 自我疼惜正念 Mindful Self-Compassion MSC 31

Self-Compassion Scale (SCS) 自我疼惜正念 Mindful Self-Compassion MSC 32

Five Facets Mindfulness Questionnaire (FFMQ) 自我疼惜正念 Mindful Self-Compassion MSC 33

Professional Quality of Life Scale (Pro. QOL) 自我疼惜正念 Mindful Self-Compassion MSC 34

Discussion As a teaching experience As a research experience As a professional development As a community service 自我疼惜正念 Mindful Self-Compassion MSC 35

Summary MSC significantly increased self-compassion, specifically the selfkindness and common humanity MSC significantly increased mindfulness, specifically observing and non-reaction MSC significantly decreased burnout 自我疼惜正念 Mindful Self-Compassion MSC 36

Concluding Comment Pain x resistance = suffering When the sunshine of loving kindness meets with the tears of suffering, the rainbow of compassion arises 自我疼惜正念 Mindful Self-Compassion MSC 37

Mindful Self - Compassion Pain x Resistance = Suffering Acceptance (Mindfulness) 自我疼惜正念 Mindful Self-Compassion MSC 38

Thank You! 自我疼惜正念 Mindful Self-Compassion MSC 39