About Awaken Pittsburgh

Awareness:

In mindfulness, awareness is the cornerstone. It is the faculty that allows us to be mindful, and it is what we are developing. Mindful awareness involves being fully present in the moment, observing thoughts, feelings, sensations, and the environment without judgment. Cultivating awareness allows individuals to understand themselves better, make conscious choices, and respond more skillfully to life's challenges.

Numerous studies in neuroscience and psychology have demonstrated the benefits of mindfulness on increasing awareness. Functional MRI studies have shown changes in brain regions associated with attention regulation and self-awareness in individuals who practice mindfulness regularly. Additionally, research indicates that mindfulness-based interventions can improve attentional control, emotional regulation, and cognitive flexibility. (See for example: Sumantry, D., & Stewart, K. E. (2021). Meditation, mindfulness, and attention: A meta-analysis. Mindfulness, 12, 1332-1349.)

Welcoming: 

Welcoming is about embracing whatever arises during mindfulness practice with an open and accepting attitude. It involves letting go of resistance and allowing experiences to unfold naturally. By welcoming every thought, emotion, or sensation without judgment, individuals can develop a sense of inner peace, compassion, and acceptance.

Research in mindfulness has highlighted the importance of acceptance and non-judgment in promoting psychological well-being. Welcoming experiences without judgment has been linked to increased resilience and emotional flexibility. (For example see: Whitehead, R., Bates, G., Elphinstone, B., Yang, Y., & Murray, G. (2019). Nonattachment mediates the relationship between mindfulness and psychological well-being, subjective well-being, and depression, anxiety and stress. Journal of Happiness Studies, 20, 2141-2158.)

Appreciation: 

Mindfulness encourages individuals to appreciate the simple joys and experiences of life. By cultivating gratitude and acknowledging the positive aspects of the present moment, individuals can shift their focus from what is lacking to what is already present in their lives. This fosters a greater sense of contentment and fulfillment.

Gratitude practices, often incorporated into mindfulness interventions, have been extensively studied in positive psychology. Research suggests that regularly expressing gratitude can enhance well-being, satisfaction with life, and positive emotions. Gratitude interventions have been associated with improved mood, better sleep quality, and increased resilience to stress. (See for example: Boggiss, A. L., Consedine, N. S., Brenton-Peters, J. M., Hofman, P. L., & Serlachius, A. S. (2020). A systematic review of gratitude interventions: Effects on physical health and health behaviors. Journal of Psychosomatic Research, 135, 110165. And 

Kindness: 

Kindness towards oneself and others is a fundamental aspect of mindfulness. Practicing self-compassion involves treating oneself with warmth, understanding, and acceptance, even in moments of difficulty or failure. Similarly, showing kindness towards others fosters empathy, connection, and a sense of belonging within a community.

Studies have shown that practices such as Loving-Kindness Meditation can increase feelings of compassion towards oneself and others, as well as improve social connectedness and prosocial behavior. Research also suggests that acts of kindness and compassion can buffer against the negative effects of stress and promote overall happiness. (See for example: Hui, B. P., Ng, J. C., Berzaghi, E., Cunningham-Amos, L. A., & Kogan, A. (2020). Rewards of kindness? A meta-analysis of the link between prosociality and well-being. Psychological Bulletin, 146(12), 1084.)

Empathy: 

Empathy is the ability to understand and share the feelings of others. In mindfulness, cultivating empathy involves developing a deep sense of connection with others by truly listening and being present with their experiences. This fosters compassion, cooperation, and mutual support within relationships and communities.

Neuroscience research has shown that mindfulness training can enhance neural mechanisms underlying empathy and perspective-taking. Studies using fMRI have demonstrated changes in brain regions associated with empathy and social cognition following mindfulness-based interventions. Additionally, mindfulness practices have been linked to improvements in interpersonal relationships and communication skills. (See, for example: Hu, Z., Wen, Y., Wang, Y., Lin, Y., Shi, J., Yu, Z., & Wang, Y. (2022). Effectiveness of mindfulness-based interventions on empathy: A meta-analysis. Frontiers in Psychology, 13, 992575.)

Nurturing: 

Nurturing oneself and others is essential for overall well-being. Mindfulness encourages individuals to recognize their needs and prioritize self-care practices that promote physical, emotional, and mental health. By nurturing oneself and fostering a supportive environment for others, individuals can thrive and flourish in all aspects of life.

Mindfulness-based interventions have been shown to promote self-care and overall well-being through various mechanisms. Research suggests that mindfulness practices can reduce symptoms of burnout, enhance self-compassion, and improve overall quality of life. Additionally, studies have found that individuals who engage in regular mindfulness practice report higher levels of self-care behaviors, such as exercise, healthy eating, and stress management. (For example see: Shapiro, S. L., Brown, K. W., & Biegel, G. M. (2007). Teaching self-care to caregivers: Effects of mindfulness-based stress reduction on the mental health of therapists in training. Training and education in professional psychology, 1(2), 105. Or Orellana-Rios, C. L., Radbruch, L., Kern, M., Regel, Y. U., Anton, A., Sinclair, S., & Schmidt, S. (2018). Mindfulness and compassion-oriented practices at work reduce distress and enhance self-care of palliative care teams: a mixed-method evaluation of an “on the job “program. BMC palliative care, 17, 1-15.)