Showing posts with label Mindfulness and Memory. Show all posts
Showing posts with label Mindfulness and Memory. Show all posts

Monday, January 4, 2016

HOW YOU CAN USE MINDFULNESS TO MEMORISE A SPEECH, POEM OR PLAY

Over the years I have been called upon to commit to memory a speech, poem or monologue from a play. On a couple of occasions I have acted in plays where I needed to learn whole lines of variable length and complexity. I have never found this an easy task, and I must confess that I find the task even more difficult as I get older.

I used to learn the material off by rote. That method sometimes worked, but it failed me on one memorable occasion that I can recall. I had to learn a very long portion of a piece of Masonic ritual. The piece was in three parts. I spent months learning the material line by line, obviously beginning with the first line, and when I had committed that to memory, I went on to the second line, and then the third, and so on. In my mind, the second sentence had become ‘attached’ to the first, and the third ‘attached’ to the second, and so on, right to the very last line. 

Now, on the night I was to deliver the speech, I was told that three people would share the delivery of the speech, and that I would deliver only the final third part of the speech. Well, I didn’t know where to begin. Not being able to start with the first line, I stumbled on almost every line and had to be prompted. It was most embarrassing. So much for learning one line after the other by rote. However, if that method works well for you, use it.

Here’s some philosophy that, in my opinion, is worth its weight in gold. It says much about life as well as linguistics. Now, David Hume (1711-1776) [pictured left] was a Scottish philosopher of very great renown. He was an empiricist who saw the world as a continuum -- actually, more of a drift -- of ideas. Think of your speech, poem or play lines as a drift of ideas, one after the other, for such is the workings of the human mind – one thought, feeling or sensation after another. After all, the primary purpose of words is to convey ideas. Get into the ‘look’, ‘feel’ and ‘sound’ of the idea—and make the idea your own. Pay attention to the idea above all else. Once the idea has been committed to memory, then you can direct your attention to the words themselves.

Now, no matter how tenuous the connection, there is always some sort of connection (‘association’) between one idea and the next. This is what Hume had to say about the matter:

It is evident that there is a principle of connection between the different thoughts or ideas of the mind, and that in their appearance to the memory or imagination, they introduce each other with a certain degree of method and regularity. (An Enquiry Concerning Human Understanding (1784), I:I:3.)

The author of the material has given some thought to the connections between one idea and the next. This is not a matter of chance but rather deliberate determination. Says Hume, ‘Were ideas entirely loose and unconnected, chance alone would join them’ (A Treatise of Human Nature, I:I:4). One or more lines of your material encapsulate an idea -- perhaps more than one idea -- so commit the idea to your memory. Then proceed to note, and then commit to memory, the connection between one idea and the next, and the one thereafter, and so on. 

According to Hume, ‘the same simple ideas … fall regularly into complex ones’, for such is life. Life is simply the continuum of one moment after another. For the public speaker or actor, the important thing, insofar as the succession of ideas is concerned, is to decipher, and then commit to memory, the ‘bond of union among them, some associating quality by which one idea naturally introduces another’ (Treatise, I:I:4). Association is the uniting principle, but it ‘is not to be considered as an inseparable connection ... Nor yet are we to conclude that without it the mind cannot join two ideas ... But we are only to regard it as a gentle force, which commonly prevails’ (Treatise, I:I:4). So, for Hume association is in the nature of a ‘gentle force’ which develops from what he termed ‘original qualities of human nature’ and which ‘point[s] out to everyone those simple ideas which are most proper to be united into a complex one’ (Treatise, I:I:4).


Let's now apply the above mentioned ideas to the task of learning a speech, poem or play. First, read, then re-read, then re-read again, the material to be learned. Get a ‘feel’ for the material as a whole. The ‘secret’ is to get into the mind of the author … and to think, feel and act from there. When it comes to a play, you need to do more, that is, to get into the mind of the character you’re playing such that the ideas -- in terms of the lines spoken -- become your ideas. Become, at least for a time, the character you’re playing. Their thoughts become your thoughts (but not necessarily in ‘real’ life). In time, as you come to identify more and more with the character you’re playing, the ideas, and the associations between one idea and another, will become almost automatic, natural and spontaneous. Get interested in the writer of the material (in the case of, say, a poem) and the character you’re playing (in the case of a play). The more you are interested, the easier it becomes to maintain attention, awareness and concentration … and the easier it becomes to remember.

Never forget this. First, the idea -- that is, the form of the words – then the substance, that is, the words themselves. Not only is there an association between one idea and the next idea, there is also an association between an idea itself and the words that the author has chosen to give expression to that idea. The last mentioned association is especially useful for you, the speaker or actor, for it serves as your mnemonic. (A mnemonic is any learning technique that aids information retention in the human memory.) So, learn the ideas as opposed to the words. This is the good advice of the internationally renowned Australian theatrical and opera director Gale Edwards [pictured right]. When it comes to your lines, look for what are known as ‘key lines’ – the lines that are most central to the idea or image being communicated. The key lines will serve as an anchor in your mind to which the other lines in your material are attached.

Where does mindfulness come into all this? Well, it already has, for mindfulness is the watchful, receptive, deliberate, and purposeful presence of bare attention to, and choiceless awareness of, the content of the action (both internal and external) of the present moment ... from one moment to the next. The word ‘presence’ refers to both physical and psychological presence -- of you, your body, and your mind. 'Watchful' presence means that there you are very much aware that you're aware---or not aware as the case may be---of what is going on in and about you, and this alert and open awareness, attention and ongoing observation makes use of all your senses as well as your mind and proceeds deliberately, purposefully, intentionally and receptively on your part.

I use the word ‘content’ because it is ‘content’ -- of ideas, images, words and actions, all of which are occurrences in time and space -- of which the speaker or actor must be aware, and to which they must give clear, focused and single-minded attention and concentration. The content of the speaker or actor’s awareness will be both internal (eg thoughts, feelings, mental images, as well as bodily sensations and the like) and external (sounds, sights, actions, etc).

Now, what do we mean by ‘bare attention’? Well, bare attention falls short of naming, labelling, judging, analysing, interpreting, approving, condemning, and so forth. In his book The Heart of Buddhist Meditation (San Francisco CA: Weiser Books, [1954] 1965, p 30) -- a truly wonderful book on insight meditation (mindfulness) -- the monk and teacher Nyanaponika Thera [pictured left] defines, or rather describes, bare attention in these words:

Bare attention is the clear and single-minded awareness of what actually happens to us and in us, at the successive moments of perception. It is called ‘bare’, because it attends just to the bare facts of a perception as presented either through the five physical senses or through the mind which, for Buddhist thought, constitutes the sixth sense. When attending to that sixfold sense impression, attention or mindfulness is kept to a bare registering of the facts observed, without reacting to them by deed, speech or by mental comment which may be one of self-reference (like, dislike, etc), judgement or reflection. … [original emphasis]

Bare attention does not mean minimal attention. On the contrary, it means total and unadulterated attention to the action of the moment – without allowing yourself to be deflected by extraneous matters. Bare attention is needed not only when learning one’s lines but also in delivering them. If you are an actor, you also need to have the same level of attention to the action of the play as it unfolds. And the phrase ‘choiceless awareness’? Well, awareness is ‘choiceless’ when there is no preference, and no prejudice -- that is, no judgment or selectiveness -- as respects the content of one’s awareness. Ordinarily, we tend to be aware of some things but not others.

Lucille Ball in a touring production of the play Dream Girl, 1947-48

Now, take these lines from the play Dream Girl (New York: Dramatists Play Service, 1945, pp 69-70) by Elmer Rice. I have used different colours to highlight various connections -- groupings and chains of thought of like character, rhythm, mood and feeling -- in the drift of ideas and images as well as some connections within a single idea or image.

CLARK. Because dreaming is easy and life is hard. Because when you dream, you make your own rules, but when you try to do something, the rules are made for you by the limitations of your own nature and the shape of the world you live in. Because no matter how much you win in your dreams, your gains are illusory, and you always come away empty-handed. But in life, whether you win or lose, you’ve always got something to show for it—even if it’s only a scar or a painful memory.

GEORGINA. Scars are ugly and pain hurts.

CLARK. Without ugliness, there would be no beauty. And if you’re afraid to know pain, you’ll never know the value of pleasure.

GEORGINA. You’re a tough guy aren’t you?

CLARK. Well, I’ve had to fight my own way through life, ever since I can remember. You either get tough, or else you go under.

GEORGINA. It’s not the way I was brought up. I always had people to protect me.

CLARK. If you bandage a muscle long enough, it withers. And that goes for your emotions, too. If you keep smothering them with dreams, they’ll die after a while.

Of course, as any actor knows, you need to know your cues, a cue being the last bit of the previous actor’s line or the event leading to yours. Once again, I find it helps to think not just in terms of the actual word or words but also the ideas expressed. In the above exchange between the extroverted newspaperman Clark Redfield and the daydreaming bookshop owner Georgina Allerton, it is easy to see how the real cues lie in the ideas expressed (dreaming versus life, wins and gains, ugliness and beauty, pain and pleasure, toughness and fighting versus protection, bandaging, withering and smothering).

In summary, make the ‘law’ of association work for you. Think of your speech, poem or play lines as a drift of ideas, one after the other, and learn to give those images visible and audible expression. Act, react, and project. Get into the ‘look’, ‘feel’ and ‘sound’ of the idea, focusing especially on your key lines. Pay attention to the idea above all else, for it is ideas which, first and foremost, you are to communicate to your listeners or audience. Once the idea has been committed to memory, then pay attention to the words. It will then be that much easier. Look for and commit to memory the association between one idea and the next, as well as the association between an idea itself and the words giving expression to that idea. Also, look for and commit to memory any connections within a single idea.  

Finally, practise mindfulness, which as Dr Jon Kabat-Zinn has said, means – ‘Paying attention in a particular way; on purpose, in the present moment, and non-judgmentally.’ Give bare (that is, clear, focused and unadulterated) attention. Maintain choiceless awareness. In other words, be both physically and psychologically present at all times -- and generate and maintain interest and enthusiasm in what you are doing.


Acknowledgments. Dream Girl (New York: Dramatists Play Service, Inc) by Elmer Rice. Copyright © 1945, 1946, by Elmer Rice. Copyrights reserved, 1972, 1973, by Barbara Rice, Robert Rice, John A Rice, Margaret Cooper, Judith Rice and Paul Rice. All rights reserved. The Heart of Buddhist Meditation (San Francisco CA: Weiser Books) by Nyanaponika Thera. Copyright © 1954, 1962, 1996 Buddhist Publication Society. All rights reserved.



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Thursday, December 3, 2015

MINDFULNESS MEDITATION MAY IMPROVE TEEN MEMORY

This much is true and well-documented. Changes in the mind associated with the regular practice of mindfulness meditation include but are not limited to increased cortical thickness in the grey matter of the brain, delayed ageing of the brain, enhanced cognitive functioning and performance, improved concentration and attention to detail, faster sensory processing, increased learning and consciousness, increased verbal creativity, and increased capacity for focus and memory. 

Now, new research suggests that adolescents assigned to a mindfulness meditation program experience improvements in their working memory. The latter is involved in many aspects of learning, like reasoning ability, mathematical problem solving and reading comprehension.

‘These results are consistent with a growing body of research in adults that has found mindfulness meditation to be a helpful tool for enhancing working memory capacity,’ said Assistant Professor Kristen E Jastrowski Mano [pictured] of the Psychology Department at the University of Cincinnati, who co-authored the new study.

The researchers randomly divided 198 public middle school students into three groups: mindfulness meditation, hatha yoga or a waitlist. Most students were female, ages 12 to 15, and from low-income households that qualified for reduced-cost lunch. Before the study began and after it ended, the students completed computer-based memory assessments and reported their stress and anxiety levels via questionnaires. The meditation and yoga groups met for 45 minutes twice a week, for four weeks. In addition, students logged their home practice in journals that were collected each week.

Two trained mindfulness instructors led the meditation group in breathing techniques, formal meditation and discussion using written scripts with instructions on sitting posture, breathing and wandering thoughts.

SourceMindSparke. All rights reserved.

Students were encouraged to take CDs with meditation audio recordings and use them for 15 to 30 minutes daily at home. The yoga sessions were structured similarly, with trained instructors focusing on breathing, yoga poses and discussion. The kids in this group were also encouraged to practice at home daily using a DVD with yoga lessons.

Memory scores increased in the mindfulness meditation group by the end of the study, while they did not change in the yoga or waitlist groups, the authors reported in the Journal of Adolescent Health. Perceived stress and anxiety decreased in all three groups over time.

‘Theoretical and experimental research suggests that mindfulness meditation is associated with changes in neural pathways and may be particularly effective in promoting executive functioning,’ Dr Jastrowski Mano said. ‘The practice of meditation---which requires sustained attention while simultaneously redirecting attention back to the current experience---is closely related to the function of working memory.’


SourceQuach D, Jastrowski Mano K E, and Alexander K. ‘A Randomized Controlled Trial Examining the Effect of Mindfulness Meditation on Working Memory Capacity in Adolescents.’ The Journal of Adolescent Health, online November 11, 2015. DOI: http://dx.doi.org/10.1016/j.jadohealth.2015.09.024


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MINDFULNESS IMPROVES WORKING MEMORY BY DECREASING WANDERING THOUGHTS


MINDFULNESS, WORD GAMES AND DEMENTIA



IMPORTANT NOTICE: Please read the Terms of Use and Disclaimer. The information provided on or linked to this blog is not a substitute for professional medical advice, diagnosis or treatment. Never delay or disregard seeking professional medical advice from your medical practitioner or other qualified health provider because of something you have read on this blog or elsewhere. For immediate advice or support call (in Australia) Lifeline on 13 1 1 14 or Kids Helpline on 1800 55 1800. For information, advice and referral on mental illness contact (in Australia) the SANE Helpline on 1800 18 SANE (7263) go online via sane.org. In other countries call the relevant mental health care emergency hotline or simply dial your emergency assistance telephone number and ask for help.




Monday, April 8, 2013

MINDFULNESS IMPROVES WORKING MEMORY BY DECREASING WANDERING THOUGHTS

The question is---can mindfulness improve test scores?

Researchers in the department of psychological and brain sciences at the University of California, Santa Barbara, who have been studying the relationship between mindfulness and mind-wandering, or the tendency to let our minds drift away on ‘task-unrelated thoughts,’ as it is referred to in academic literature, sought to find out.


‘We had already found that mind-wandering underlies performance on a variety of tests, including working memory capacity and intelligence,’ said Michael D Mrazek, a graduate student working with Jonathan W Schooler, a professor of psychology at the university who studies the impacts and implications of mind-wandering and mindfulness. The higher the working memory, or an individual’s ability to keep in mind chunks of information and also use them, the better students tend to perform on reading comprehension tests.

Researchers disagree about the extent to which an individual’s working memory capacity can be enhanced. But in a study published last month in the journal Psychological Science, the Santa Barbara researchers found that after a group of undergraduates went through a 2-week intensive mindfulness training program, their mind-wandering decreased and their working memory capacity improved. They also performed better on a reading comprehension test---a section from the Graduate Record Examination (GRE).

For the study, the researchers enrolled 48 University of California undergraduates in a study intended, they were told, to improve cognitive performance. Each student was evaluated for working memory capacity, mind-wandering and performance on a GRE reading comprehension section. Then, half the group was randomly assigned to take part in a nutrition program, in which they were educated about healthy eating and asked to keep a daily food diary.

The others took a training that resembled the standard mindfulness-based stress reduction program, which typically meets once a week for 8 sessions. In the Santa Barbara regimen, students instead met 4 days a week for 2 weeks and were not required to devote as much formal practice outside of class. But in the main, the class invoked the secular pillars of the practice, including sitting in an upright posture with legs crossed and gaze lowered, breathing exercises and ‘minimizing the distracting quality of past and future concerns by reframing them as mental projections occurring in the present.’


After 2 weeks, the students were re-evaluated for mind-wandering and working memory capacity and given another version of the GRE reading comprehension section.

Now, the results. The nutrition group’s results did not change. However, as respects the group that took mindfulness training, their minds wandered less and they performed better on tests of working memory capacity and reading comprehension. For example, before the training, their average GRE verbal score was 460. Two weeks later, it was 520.

The results of the study suggest that cultivating mindfulness is an effective and efficient technique for improving cognitive function, with wide-reaching consequences.

Now, here’s the rub. Professor Richard J Davidson, a professor of psychology and psychiatry at the University of Wisconsin-Madison, who has studied brain function in long-term and novice mindful meditators, as well as Buddhist monks who have practiced meditation for 34,000 hours over the course of their lives, said, ‘If you have people who are out of shape and then do two weeks of physical exercise, you’ll see some benefit. But if they stop exercising, the benefits won’t persist.’

In other words, unless you keep it up, the benefits will be short-lived.

Resource: Mrazek, M D, Franklin, M S, Phillips, D T, Baird, B, and Schooler, J W. ‘Mindfulness Training Improves Working Memory Capacity and GRE Performance While Reducing Mind Wandering’, Psychological Science, March 28, 2013. 10.1177/0956797612459659



Thursday, January 13, 2011

MINDFULNESS IMPROVES SELF-MEMORY

How good is your "self-memory" (also known as "autobiographical memory")? How well can you recall specific events from your past?

It is fairly well-documented that the autobiographical memory of persons suffering from depressive states, not to mention suicidal patients, is overgeneral and lacks specificity … that is, the persons concerned find it difficult to retrieve memories of specific events. Instead, they tend to retrieve and relate to others only generic summaries of past events, that is, they seem to be able to only access over-general memories. (Memories of more specific events from the past are theoretically accessible, but are almost impossible for many people to retrieve.)

A Belgian study, published in the journal Behaviour Research and Therapy in 2009, explored the role of executive processes as a mediator of Mindfulness-based Cognitive Therapy (MBCT) effects in an unselected sample.

Various tests, namely an autobiographical memory task, a cognitive inhibition task, a motor inhibition task, a cognitive flexibility task and a motor flexibility task, were administered to the participants before and after intervention.

Compared to matched controls, the MBCT participants showed increased autobiographical memory specificity, decreased over-generality, and improved cognitive flexibility capacity and capacity to inhibit cognitive prepotent responses (the latter being behavioural responses with the greatest (“most potent”) tendencies of being evoked by given sensory stimuli).

The researchers noted that Mindfulness training was not associated with changes on motor inhibition and motor flexibility. That tends to suggest that the practice of Mindfulness specifically affects cognitive executive components such as memory, thinking and so forth.

The results support the notion that Mindfulness training inhibits secondary elaborative processing of thoughts, feelings and sensations that arise in one’s stream of consciousness … ruminations, obsessional thinking and the like.

Another study, reported in the Journal of Abnormal Psychology in 2000, investigated whether autobiographical memory could be affected by psychological treatment. Recovered depressed patients were randomly allocated to receive either treatment as usual or treatment designed to reduce risk of relapse. It was found that whereas control patients showed no change in specificity of memories recalled in response to cue words, the treatment group showed a significantly reduced number of generic memories.


IMPORTANT NOTICE: See the Terms of Use and Disclaimer. The information provided on this blogspot is not a substitute for professional medical advice, diagnosis or treatment. Never delay or disregard seeking professional medical advice from your medical practitioner or other qualified health provider because of something you have read on this blogspot. For immediate advice or support call Lifeline on 13 1 1 14 or Kids Helpline on 1800 55 1800. For information, advice and referral on mental illness contact the SANE Helpline on 1800 18 SANE (7263) go online via sane.org