Posts Tagged ‘Siegel’

The Wheel of Awareness

May 10, 2014

The Wheel of Awareness can be found in Dr. Dan Siegel’s Pocket Guide to Interpersonal NeuroBiology.  The purpose of this wheel of awareness is to provide a map to guide meditation.  This map was developed by Dr. Siegel to guide meditation independent of any specific religious practice.    At the center of this hub is the awareness of the meditator.  There are four spokes going out of the hub to the rim of the wheel.  One goes out to exteroception, the awareness of external inputs to our five senses..  The second spoke goes out to interoception, the awareness of feelings internal to our bodies.   The third spoke goes out to mental activity.  The fourth spoke goes out to interpersonal relationships.  The purpose of the wheel is to guide awareness  so that important issues are not bypassed or overlooked.
So the meditator can place awareness on  each of the five senses and try to be consciously aware of everything on each sense to the exclusion of everything else.  There is an exercise that can be done with a raisin.  First the raisin is examined visually.  Then the raisin is felt, perhaps with the eyes closed.  Then the raisin is sniffed.  Next the raisin is placed in the mouth.  In addition to tasting the raisin, the texture of the raisin would be felt.  Finally, when the raisin is swallowed, it’s progress down the alimentary canal would be followed.
Now for interoception the focus is on one’s internal bodily feelings.  That is, how does one feel internally?  Any complaints from vital organs, muscles, or nerves?
Mental activity covers a lot of ground.  What thoughts are coming to mind and why.  Here is where one thinks about one’s own thinking.  One question is whether I am thinking when I say or do certain things, or are these automatic responses from my System 1 processes (Kahneman).  Are there biases  in my thinking of which I am unaware?
The fourth spoke is concerned with interpersonal relationships.  How are they going?   If there are problems, they can be pondered for understanding and possible solutions.
Dr. Siegel says that this is about a twenty minute practice, and if time is a constraint, perhaps it can be divided into five minutes per spoke done on consecutive days.
As the hub becomes stronger with individual practice we can imagine that part of the neural correlate of the hub, the middle prefrontal region, also becomes synaptically enhanced as well.   One when becomes advanced meditating with the wheel the person can focus a spoke back on the hub as well.  “Bending the spoke, in the mind’s eye, back towards the hub enables people to experience first hand what direct awareness of awareness itself feels like1.
Information and exercises on the Wheel of Awareness, along with other resources can be found on Dr. Siegel’s website, http://www.drdsiegel.com.

© Douglas Griffith and healthymemory.wordpress.com, 2014. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Douglas Griffith and healthymemory.wordpress.com with appropriate and specific direction to the original content.

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Mindful Awareness

March 25, 2014

This post is based on Siegel’s Pocket Guide to Interpersonal Neurobiology who describe mindful awareness as a form of awareness in which we are alert and open to present experience without being swept up by judgments and prior expectations. This implies discernment or a moral stance that is one of positive regard for others, and a nonjudgmental awareness that is imbued with acceptance at its core, of compassion towards oneself and others.
A direct quote from 6-3 of the Pocket Guide follows: “Studies of those with mindful awareness using a broad application of these features reveal that it is of benefit to the health of the mind, in terms of balanced emotional regulation, flexibility, and approaching rather than withdrawing from challenging events. Being mindful makes you more empathic and improves the health of relationships. And being mindful improves the health of the body in terms of enhanced immune function and increased telomerase—the enzyme that maintains the telomeres at the ends of chromosomes and thus enhances cellular longevity. Mindfulness also helps you have more resilience in the face of chronic pain. Mindful awareness helps minds, relationships, and our embodied lives.”
Mindful awareness practices are available for children and adolescents as well as for adults, so mind-training practices have the potential to promote well-being and resilience throughout the life span. According to the annotated index mindful awareness practice is skill building training that focuses attention on intention and the cultivation of awareness of awareness. Repeated and regular practice has been shown to strengthen to regulate emotion and attention, improve empathy and insight, promote healthy immune functioning, move the electrical activity of the brain toward a “left shift” of approaching challenging situations and increase the activity and growth of regulatory and integrative regions of the brain. Examples of mindful awareness practices include mindfulness meditation, centering prayer, yoga, and tai chi chuan. More examples of mindfulness and meditation can be found by entering “mindfulness” or “meditation” into the healthymemory blog search block.
These practices have affected the integrated areas of the brain that link the cortex, limbic area, brainstem, and social inputs from other brains. These areas influence executive function to include emotional regulation and the focus of attention, as well as emotional and social intelligence. Included here are the anterior and posterior cingulate , the orbitofrontal cortex, and both the medial and the ventral aspects of the preftontal region, including the insula and the limbic hippocampus.

Attention

March 22, 2014

My views regarding attention have changed somewhat after reading Siegel’s Pocket Guide to Interpersonal Neurobiology. But my views regarding the importance of attention have been further strengthened. According to Siegel, “Attention is the process that shapes the direction of the flow of energy and information. Attention can be within consciousness, so that we are aware of the object of our attention. Attention can also be nonconscious, in that energy and information flow is being directed, but we are not aware of that flow. The formal terms for these are focal (conscious) and nonfocal (non-conscious) attention.”

In other words, little important happens absent attention. What is new for me is the notion of nonfocal attention. I have always thought of attention as being consciousness or focal attention. However, upon reflection, I found examples of non-conscious attention. In this blog I have spoken of being unable to recall some information. I try and try, yet remain unable to access it. Then, much later, hours, sometimes days, the information suddenly pops into consciousness. There are also cases of scientific ideas and problem solutions popping into mind, seemingly out of nowhere.
But they did not pop out of nowhere. Apparently they were the result of nonfocal attention continuing to search for the item or solution long after the conscious mind had given up.

Being able to focus our attention so that we bring mental energy where it is needed is critical to the functioning of a healthy memory. And we have the consolation of knowing that our nonfocal attention might keep on working and learning even after our conscious efforts have ceased.

I’ll conclude this post with an excerpt from Siegel’s Pocket Guide to Interpersonal Neurobiology. “From an interpersonal neurobiology perspective, attention is the “scalpel” that helps us remold neural pathways: Attention is to a clinician or teacher what a scalpel is to a surgeon. Individuals can be empowered with focal attention to move the neural proclivities of trauma into new states of integrative firing. Children whose teachers capture their imagination and inspire them to pay attemtion will be able to learn and build a scaffold of knowledge about the world and themselves. Attention is the driving force of change and growth.”1

1Siegel, D.J. (2012). Pocket Guide to Interpersonal Neurobioloty: An Integrative Handbook of the Mind. New York: W.W. Norton & Company.

The Triangle of Well-Being

March 8, 2014

The Triangle of Well-Being is a chapter in Daniel J. Siegel’s superb book, Pocket Guide to Interpersonal Neurobiology: An Integrative Handbook of the Mind. This triangle of well-being is a three pointed figure that is a metaphor for the idea that mind, brain, and relationships are each part of a whole. The notion is that this triangle is a metaphoric map that signifies one reality with three interdependent facets. The triangle represents the process by which energy and information flow. This process changes over time. Relationships are the sharing of this flow. The brain refers to the extended nervous system distributed throughout the body that serves as the embodied mechanism of that flow. The mind is an emergent process that arises from the system of energy information flow within and among people. A critical aspect of the mind is the emergent process of self-regulation that regulates that from which it arises.

So the mind can regulate and change the brain, which is the process of neuroplasticity. The energy information flow within us, our thinking and behavioral process, along with our communication with our fellow human beings can produce resultant changes in the brain for better or worse. The worse part is when maladaptive emotions, thoughts, and behaviors occur. The better part is when we acquire new knowledge, modulate our emotions, and foster beneficial and enjoyable relationships.

Siegel is a psychiatrist who is the Co-Director of the UCLA Mindfulness Awareness Research Center. He uses this conceptual treatment both in his treatment of psychiatric patients and in the development of healthy mindfulness. His pocket guide goes into great detail regarding the parts of the brain and how they are modified in the process.

Permit me to elaborate on this triangle using the lingo of the healthymemory blog. Interpersonal relationships are part of transactive memory, but transactive memory includes technology as well as live interactions among individuals. Books and other technical media allow us to establish relationships with humans who have long departed. Admittedly, these relationships are uni-directional, but they are nevertheless valuable. We can also establish relationships through technology with living individuals throughout the world, and these relationships are definitely bi-directional.  Relationships among groups are omnidirectional. Such relationships can be valuable, but they need to be distinguished from relationships in social media, such as Facbook, where “friending” can be largely superficial.