Goal Motivation & Interpersonal Neurobiology: Becoming Self Actualized Through Mindful Living By: Christina Adamko, I.D. # 9703659 PSYC. 223, Dr. Harry Galina April 5, 2010 I’ve been having all sorts of revelations lately based on the amazing experiences I keep having in my life: I’ve come to realize that all the goodness that is to be had in existence does not come haphazardly. We work at it. At last month’s yoga nidra (sub-conscious yogic meditation practiced during the full moon), the instructor spoke about some ideas developed by author Gregg Braden on positive energy and healing. According to Braden, we create positive change by contributing such energy into the world. We feel and be the very change that we want to create. If we want someone to heal, we feel as though there is already healing and therefore emit this very sentiment, rather than brooding in sadness or anger, which perpetuates the negative and prevents healing to occur (Braden). I also recently read an article in Shambhala magazine about a new area of science called interpersonal neurobiology and how the practice of mindfulness can help us to heal and live happier and healthier lives. I started applying these ideas with what I have been learning about goal motivation in PSYC 223, there is a beautiful web of connectedness here. Can feeling and being what we want actually work? Is the mind really this powerful? It can be difficult to grasp … considering however that placebos for example, may be some of the most powerful ‘drugs’ available, the human mind demonstrates its own capacity to 1 heal the body. We have the tools; what remains is for us to take control of this incredible power that we possess. Perhaps then, the world is ours to design, for we are ourselves creations and thus born of the essence to create (Cameron, 26). If we have the ability to change the energy that exists within us and to change the energy that we transfer unto others and into the world (which I believe we do!) then we are in a divine sense the masters of our own domains, which of course has an effect on our immediate environment. If we would resolve the things that pre-occupy our consciousness, then perhaps we could allow ourselves to think and feel more mindfully, thus creating a better world for everyone. Distractions after all, dissuade us from achieving our goals. Mindfulness motivates us to actualize our dreams by increasing our focus. How wonderful would it be if all persons could realize their spiritual potential? But this is an over idealization of something complex, and perhaps the transferring of responsibility onto others. It begins and ends with the self. We want to ask, “What can I do to heal myself and share this healing, positive energy with the world?” I believe the answer is indeed quite simply to be healing and to generate goodness and kindness by being goodness and kindness. So what exactly is mindfulness and interpersonal neurobiology? How does it relate to goal motivation? According to Dr. Dan Siegel, co-director of the UCLA Mindful Awareness Research Centre and author of The Mindful Brain, the definition of mindfulness includes the following: “ (1) observing, noticing, bringing awareness, (2) describing, labeling, noting and (3) participating, all of which are done (1) nonjudgementally with acceptance, (2) in the present moment, and (3) effectively” (Siegel, 2 12). The goal is to practice mindfulness in every aspect of our lives. We come closer to achieving this through meditation, yoga, tai chi, and/or other forms of practice that allow us to quiet the mind, focus on the breath and experience every moment. If we jog mindfully, for example, we are aware of what we are doing as we are doing it as opposed performing mindlessly, that is to say by daydreaming and letting the mind wander. Daydreaming can also be in and of itself a mindful practice, if that is what we are choosing to focus on at a given time (13). Interpersonal neurobiology is the science of mindfulness. Siegel and other researchers have studied how mindful practice induces a state of brain activation , and because of the wonderful plastic nature of our brains, “this intentionally created state can become an enduring trait reflected in long-term changes of an individual’s brain function and structure” (Siegel in Shambhala Sun, 68). From the critical psychologist’s point of view, a common argument that arises is “whether those individuals with differing brain activity and structure are those who’ve chosen to meditate” (68)? Indeed, such questions remain open to study but new research allows scientists to study novices and identify the positive changes that follow (68). As we have seen in studying goal motivation, based on class lectures and textbook material, the most important variable in determining our level of goal achievement is the self. It is not enough to have a goal, we want to ensure that we reach our goals by having a plan which includes: determining our own goal based on what we want to achieve rather than what others may be projecting onto us; writing out a detailed plan of action 3 that inspires us and keeps us on track; we want to make a commitment toward this goal: visualizing is great but let’s work hard and be realistic (goal achievement requires talent as well as effort); defining our goal specifically, creating sub-goals that are steps in realizing the greater goal, etc. (Deckers, 268-269, 277-283). It goes without saying then that reaching a goal requires an enormous amount of focus….focus which can be attained by seeking and maintaining mindfulness. The more goals we accomplish, the closer we may come, perhaps to being self-actualized. According to Maslow’s Hierarchy of Needs Theory, a self-actualized individual “fulfill(s) and utilize(s) one’s abilities and talents to the fullest in whatever area one chooses” (138). Perhaps then, mindfulness is what unites the art of existential philosophy (being-ness, in short) with the science of interpersonal neurobiology, thereby creating an ideal entity: the self -actualized human being. At the most basic level of existence, human beings are made up of the very same subatomic particles that make up the universe and every single thing found in it, be it humanmade or existing in nature. If our vision allowed us to see through the lens of quantum physics, there would be no divide between our bodies and the so-called empty space that surrounds us (Einstein, 292) . We are the stuff that stars are made of. We are part of an ever-expanding universe in a perpetual state of cosmic motion. We want to therefore create harmony with the universe by keeping our selves in a likewise state. In yoga, we expand our bodies to create space; drawing the healing ujjayi breath into the space we’ve created. When we are stressed we contract, become retentive, and create tension, which 4 damages us physically, emotionally and spiritually. So, in order to be healthy in mind, body, and soul we must also expand within these dimensions of our lives. To be idle is detrimental to our being. Intellectually, we want to challenge ourselves: read, raise questions, think critically and listen. Physically, we feel better when we keep fit whether it’s through running, mountain climbing or gardening. Finally, we awaken our spiritual well-being by being mindful in all aspects of our life: we meditate, we focus on the breath, we pursue each action with an active mind rather than ‘going through the motions.’ In order to exist symbiotically with an ever-expanding universe therefore, we do indeed make efforts to stay in motion, so to speak. It is hard work but the more that we work toward mindful being and at actualizing our potential this hard work actually becomes pleasurable, positively stimulating even. I know that it has for me! What could be more inspiring than launching ourselves into the universe with the momentum of knowing that the effort we expel is what enables us to truly live and to truly be happy? We begin by focusing on one small goal. We use mindfulness to deepen our focus and lead us toward achievement. We dedicate ourselves wholeheartedly to this goal. Once it is attained, the pleasure that we derive from it propels us towards higher goals. It’s like a self-driven mechanism. What started off as the tiniest particle explodes into an enormous entity. We have only to observe it mindfully to stay on course. 5 Works Cited Braden, Gregg. “Gregg Braden “Building a New Wisdom Through Science and Spirituality”. Books, Audio & Video. 2010. <http://www.gregg braden.com/books_ audios_videos/> (28 April, 2010). Cameron, Julia & Bryan, Mark. The artist’s way: a spiritual path to higher creativity. Newark: Penguin Putnam Inc., 1992. Deckers, Lambert. Motivation, Biological, Psychological and Environmental. 3rd ed. Boston: Allyn & Bacon, 2010. Einstein, Albert & Infeld, Leopold. The Evolution of Physics. Cambridge: Cambridge University Press, 1938. Siegel, Daniel J. The Mindful Brain. New York: Mind Your Brain Inc., 2007. Siegel, Daniel J. “The Science of Mindfulness.” Shambhala Sun March. 2010: 66-69, 9698. Print. 6 7