SEMESTER FALL 2019

POSITIVE PSYCHOLOGY (PSY409)

Assignment No.02
BC080402142

Due Date: 22.01.2020 Marks: 20

Assignment Objectives:

Upon the successful completion of this assignment students will be able to:

 Learn about mindfulness

 Understand the qualities that a mindful person possesses

 Learn to measure the level of mindfulness

 Understand about mindfulness enhancement exercises

Assignment questions:

i) Write a note on mindfulness and highlight its importance in human life. 5

MINDFULNESS

Mindfulness can be attributed as live in present. Mindfulness is a state of awareness and a

practice to be attentive to present moment. It can cultivate an attitude of curiosity, openness
and acceptance of one’s experience. It also described as a state of awareness and a set of
practices and skills which center around 4 qualities which are following:

1. Attention: Listening, watching, or considering what naturally exist.

2. Intention: Increase awareness of experience

3. Presence : Being in Present

4. Openness: Focus on particular objects, emotional and physical state.

IMPORTANCE IN HUMAN LIFE

Mindfulness can improve concentration, communication and overall social relations as well
as social reactions. It can make people more active, attentive, clear and imaginative. It can
improve ability of sustain attention and also improve memory. It is very useful tool to reduce
anxiety and fatigue and stress.
 ii) Shapiro et al. (2002) suggested some qualities of mindfulness. You are supposed to have

your self-analysis and report at least three qualities you possess. You will also mention

examples from your own life where you possess these qualities. 6

Mindfulness Qualities Examples

1*3 (3) 1*3 (3)

1. Attention Improve the attention level and sensory perceiving information

2. Focus of Present
3. Connection to Nature
regarding environment and society to build a strong relation.
Learn from the past but live in future make inner self most relax and
peaceful experience.
Feel connected with the nature and environment and perceive things
as they are.

iii) You will assess your own level of mindfulness by downloading a scale entitled

“Mindfulness’’.

Instructions: Below is a collection of statements about your everyday experience. Using the 1-6
scale below, please indicate how frequently or infrequently you currently have each experience.
Please answer according to what really reflects your experience rather than what you think your
experience should be. Please treat each item separately from every other item.

1 2 3 4 5 6
almost very somewhat somewhat very almost never
always frequently frequently infrequently infrequently

2 1. I could be experiencing some emotion and not be conscious of it until some time
later.
6 2. I break or spill things because of carelessness, not paying attention, or thinking of
something else.
4 3. I find it difficult to stay focused on what’s happening in the present.
2 4. I tend to walk quickly to get where I’m going without paying attention to what I
experience along the way.
3 5. I tend not to notice feelings of physical tension or discomfort until they really grab
my attention.
6 6. I forget a person’s name almost as soon as I’ve been told it for the first time.
6 7. It seems I am “running on automatic,” without much awareness of what I’m doing.
6 8. I rush through activities without being really attentive to them.
2 9. I get so focused on the goal I want to achieve that I lose touch with what I’m doing
right now to get there.
6 10. I do jobs or tasks automatically, without being aware of what I'm doing.
6 11. I find myself listening to someone with one ear, doing something else at the same
time.
6 12. I drive places on ‘automatic pilot’ and then wonder why I went there.
 3 13. I find myself preoccupied with the future or the past.
6 14. I find myself doing things without paying attention.
6 15. I snack without being aware that I’m eating.

Scoring: To score the scale, simply compute a mean (average) of the 15 items.

Total Scoring Formula = SUM/COUNT

= 4.73

i) Suggest any two mindfulness exercises and highlight how these will work

2 MINDFULNESS EXERCISES

1. Relaxation Technique / Body Scan

In this exercise a person should perform a deep muscle relaxation process. Person can start it

by laying down straight and close his eyes and focus all his attention toward his breathing

then move his awareness towards his heartbeat after some time move attention towards his

feet and like this move up and up to his head.

This method will improve the concentration level as improve the attention.

2. Meditation

Meditation is very useful exercise for mindfulness especially it comes on 1st.it can be

perform in any position by laying down or by sitting with close eyes and focus all his

attention to any one thought, feeling or sensory information.

This type of exercise also affect on physical health as well reduce the level of anxiety and

stress.