FinallExam:lCOGSCIlC100lGuide|l
QuestionslandlVerifiedlAnswers|l100%
lCorrect|lGradelA
Q:lMeditationl&lDefaultlModelNetworkl(DMN):
Answer:
MeditatorslfromlvariousltraditionslshowlreducedlactivitylinltheirlDefaultlModelNetworkl(DMN
)lwhenlmeditating,laslwelllaslwhenltheylarelnotlmeditating
-
lThelDMNlorl"tasklnegativelnetwork":lIncludeslposteriorlcingulatelcortex(PCC),lmediallprefro
ntallcortex(mPFC),langularlgyrus
l-lIslactivelwhenlwelarelnotlfocusedlonlalparticularltask
l-linvolvedlinlself-
referencing,lrecognitionloflemotionslinlothers,lrememberinglthelpast,landlimagininglthelfuture
l-
lassociatedlwithlruminatinglaboutlthelpast,lworryinglaboutlthelfuture,lthinkinglaboutlwhatlother
lpeoplelarelthinkinglaboutlyou
Q:lMindfulnesslaslalTwo-PartlProcess
Answer:
✧lHowever,luseloflcalm-
abidinglpracticel(focusedlawareness)ltolstabilizelthelmindlislonlylthelfirstlsteplinlmindfulnesslpr
acticel
✧lThislfirstlsteplislwhatlmakelthelsecondlstepl-
lmindfulnesslorlawarenessloflthelpresentlmomentlwithlacceptancel(openlmonitoring)l-
lpossiblelbecause...
-
lItlconnectslyoulwithlthelsuchnessloflthings,lwithlthelgroundloflreality,lwhichlimbueslalllthingsl
withlalsenselofl"Okness"
,-
lThislcauseslthelsenselofljudgmenttolnaturallyldroplaway,landltherelislalcognitionlthatleverythin
glislexactlylaslitlshouldlbe
-lWhateverlislfeltlislmeantltolbelfelt,landlwhateverlislthoughtlislmeantltolbelthought
l♫"Therelislnolwherelyoulcanlbelthatlyoulwerelnotlmeantltolbe"
Q:lIntegrationloflBodylandlMind
Answer:
✧lBecominglmorelmindfullorlawareloflone'slthoughtslandlemotionslmeanslbecominglmorelawa
reloflone'slbody
l•lMeditationlcanlhelplusl"physicalizelthelmind,"lsolthatlwhenlwelhavelalnegativelthought,lwelc
anlactuallylfeellitlalmostlaslsomethinglphysicallylpullingluslofflcenter
l➜lThislcanlmakelitlvastlyleasierltolcontrollnegativelthoughtslandlemotionslinldailyllife
Oneloflthelmainlcommonalitieslamonglvariousldifferentlstylesloflmeditationlwaslchangeslinlacti
vityloflthelinsula
l•.lThelinsulalspecializeslinlbodylawareness
Q:lInsightlintolthelnarrativelaboutlourselves
Answer:
•lRatherlthanlholdinglbeliefsl(e.g.,l"Ilamlworthless")ltolbelaltrueldescriptionloflwholwelare,lwel
seelthelnarrativelaslalconstellationloflthoughtsl
•lThislcanlfosterlmorelbreathinglroomlandlleadltolincreasedlwelllbeingl
•lIt'slnotlsolmuchlaboutlchanginglthelnarrative,lbutlratherlaboutlchanginglourlrelationshipltolit
•lYourlordinarylmindlcannotldolthis:lrememberlthatlmeditationlislnotldonelwithlthelordinarylthi
nkinglmindl
l-
lWhenlwelthink,lweljustlstaylcaughtlinlourlownlconceptuallsystems,lourlownlhabituallwayslofll
ookinglatlthingsl
l➜lMeditationlaccesseslaldeeperlmindlwithlmuchlgreaterlawarenesslthatlislableltolsolvelproble
mslmoreleffectively
,Q:lAcceptancelandlTransformation:
Answer:
Makinglpeacelwithlwherelwelare
•lFeelinglandlacceptinglourlnegativelemotionslallowslusltoltransformlthoselemotions
•.lOnlthelotherlhand,lignoring,lrepressing,ldenying,lorlevenltryingltolchangelnegativelemotionslt
iesluplourlenergeticlresourceslandlactuallylmakeslreallchangelmuchlmoreldifficult
l-l"Whatlyoulresist,lpersists"
•lThislislthelunderlyinglpremiseloflmindfulnesslpracticeland,lasldiscussedlearlier,litlislalsolsupp
ortedlbylneuropsychologicallresearchl(Liebermanletlal.,l2007;lKircanskiletlal.,l2012)
Q:lSelf-AcceptancelandlSelf-ImprovementlMotivation:
Answer:
✧lButliflIlacceptlmyselflfully,lwon'tlthatlunderminelmylmotivationltoltrylhardlandlimprove?l
✧lActually,lit'sljustlthelopposite:lbeatingluplonlyourselflresultslinlallessleffectuallresponsel
l−lIflanlexperiencelislpainful,lweltendltolavoidllookinglatlit,lsolweldon'tllearnlfromlitl
l−lThelattemptltolsuppresslthelnegativelthoughtslandlemotionslsapslourlenergeticlresourcesl
l−lFeelinglbadlaboutlourselveslcauseslusltolengagelinlmorelunhealthylhabits
Q:lSelf-compassionlstudyl(Breinesl&lChen,l2012)
Answer:
✧lParticipantslwereltoldlthatlthelpurposeloflthelstudylwasltolunderstandlthelrelationshiplbetwee
nltestlperformancelandlpersonalitylandlaskedltolidentifyltheirlbiggestlweakness
•lThenltheyltooklaldifficultltestl(al10-itemlversionloflthelGRElantonymsltest)l
•lAfterwards,ltheylwerelgivenlanlopportunityltolstudylallistloflwordslandldefinitionslthatlwouldl
belonlalsubsequentl10-itemlantonymsltestlforlasllonglasltheylwanted
l−lSelf-
compassionlgroup:lsawlanladditionallstatementlembeddedlinlthelinstructionslthatlread,l"Iflyoulh
, adldifficultylwithltheltestlyouljustltook,lyou'relnotlalone.lIt'slcommonlforlstudentsltolhaveldiffic
ultylwithltestsllikelthis.lIflyoulfeellbadlaboutlhowlyouldid,ltrylnotltolbeltoolhardlonlyourself."l
l-lSelf-
esteemlcontrollconditionlsawlanladditionallstatementlthatlread,l"Iflyoulhadldifficultylwithlthelte
stlyouljustltook,ltrylnotltolfeellbadlaboutlyourself—
youlmustlbelintelligentliflyoulgotlintolBerkeley.
Results:l
l•lNolonelguessedlthelhypothesislthatlviewingltestlfailurelinlalcertainlwaylmightlaffectlstudylti
melorleffortl
l•lSelf-
compassionlincreasedlstudyltime,lwhichlinlturnlpredictedlhigherltestlscores,lthoughlitldidlnotldi
rectlylleadltolimprovedlperformance
Q:lOpen,lNonjudgmentallAwareness
Answer:
✧lMindfulnesslpracticelislaboutldevelopinglgreaterlawarenessl
✧lTakenltolhigherllevels,lthislcanlproducelstatesloflgreatlblissl
l−lIflwelfullylconnectlwithlthel"suchness"loflthingslinlourlbody-energy-
mind,lwelfindlalgroundlwhichlholdsleverythinglandlgiveslriseltolalsensationloflgreatlblisslinlthe
lcenterloflthelbodyl
l-lThisltakesltheltruismlthatltruelhappinesslmustlcomelfromlwithinltolalwholelnewllevel!l
l−lThelexperienceloflblisslinlturnlmakeslitlpossibleltolconnectlevenlmorelfullylwithlthelsuchnes
sloflthings,ltolbelevenlmorelinclusive...
✧lThelabovelislaccompaniedlbylaltransformationloflperceptionl
l☞lThelbiglsecretlislthatlenlightenmentlislrightlherelrightlnowl
l−lYoulseelthatleverythinglislperfectljustlaslitlisl
l-lYouldon'tlneedltolchangelanythinglbadlintolanythinglgoodlorltol"fix"lyourselflinlanylwayl
l-
lIronically,lthislactuallylmakeslitleasierltoleffectlchangeslbecauselyourlenergylislnollongerlalllti
edluplinlbeatinglyourselflup
Q:lObstaclesltolopen,lnonjudgmentallawareness:
