Mindfulness and technology

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Mindfulness and technology is a movement in research and design, that encourages the user to become aware of the present moment, rather than losing oneself in a technological device. This field encompasses multidisciplinary participation between design, psychology, computer science, and religion. Mindfulness stems from Buddhist meditation practices and refers to the awareness that arises through paying attention on purpose in the present moment, and in a non-judgmental mindset. In the field of Human-Computer Interaction, research is being done on Techno-spirituality — the study of how technology can facilitate feelings of awe, wonder, transcendence, and mindfulness [1] and on Slow design, [2] [3] which facilitates self-reflection. The excessive use of personal devices, such as smartphones and laptops, can lead to the deterioration of mental and physical health. [4] This area focuses on redesigning and creating technology to improve the wellbeing of its users.

Contents

Mindfulness theory

In 1979, Jon Kabat-Zinn founded the Mindfulness-Based Stress Reduction (MBSR) program at the University of Massachusetts to treat the chronically ill. [5] He is noted[ by whom? ] to be responsible for the popularization of mindfulness in Western culture. The program uses a combination of mindfulness meditation, body awareness, and yoga. These practices derived from teachings of the Eastern World, specifically Buddhist traditions. Researchers found that enhanced mindfulness through the program partly mediated the association[ which? ] between increased daily spiritual experiences and improved mental-health-related quality of life. [6] [ need quotation to verify ]

Early studies of mindfulness focused on health issues related to psychosomatic and psychiatric disorders, [7] while later studies of mindfulness explore the business sector, showing an increase in creativity and a decrease in burnout. [8] Studies on the relationship between mindfulness and technology are fairly new, with some of the more recent research highlighting the importance the practice plays in safety. [8]

Technology

Neurofeedback

Neurofeedback, also known as EEG biofeedback, is a non-invasive technique that uses real-time displays of brain activity to teach self-regulation of brain function. It involves placing sensors on the scalp to monitor brainwave patterns, which are then displayed on a computer screen. This real-time feedback facilitates operant conditioning, enhancing mindfulness and meditation practices.

Research has shown that combining neurofeedback with mindfulness practices can significantly enhance the benefits of both approaches. Neurofeedback helps individuals maintain optimal brainwave patterns during mindfulness exercises, improving their ability to achieve and sustain a state of non-judgmental awareness. This combination has been associated with improved emotional regulation, reduced stress, and better cognitive function. [9]

Studies have also investigated the use of neurofeedback-augmented mindfulness training (NAMT) in clinical settings. For instance, a randomized controlled trial is examining the effectiveness of real-time fMRI neurofeedback combined with mindfulness practice for adolescents with major depressive disorder (MDD). This study aims to determine the optimal duration and dosing of these interventions to maximize their therapeutic effects. [10]

Software and Meditation

Various desktop and mobile applications aid users in practicing mindfulness, including Calm, Headspace, Insight Timer, Buddhify, and Yours App. Research supports the efficacy of these applications. A randomized controlled trial demonstrated that using a mindfulness meditation app can alleviate acute stress and improve mood, potentially offering long-term benefits for attentional control. [11]

Additionally, studies have shown that meditation can change brain activity and reduce emotional reactivity. A 2012 study published in *Frontiers in Human Neuroscience* found that Mindful Attention training can down-regulate emotional reactivity, with changes in brain activity persisting in everyday life, not just during meditation. [12] Furthermore, a 2011 brain imaging study published in the *Journal of Neuroscience* found that even brief mindfulness meditation instruction (four 20-minute sessions) effectively relieved pain by reducing the brain's emotional response to painful stimuli. [13]

To help make meditation and mindfulness more accessible, developers have created digital health platforms such as Am Mindfulness, Headspace, Insight Timer, and Buddhify. Notably, Am Mindfulness is the only commercially available meditation app that has outperformed placebos in randomized controlled trials. [11]

Mindfulness Bell

According to Vietnamese Zen teacher Thich Nhat Hanh, the ringing of a bell every 15 minutes [14] is an effective way to cultivate the mindfulness practice and connect back with the body. The Mindfulness Bell and Mindful Mynah applications simulate the bell on the user's personal device.

Wearables

There are several wearables which measures the breath in order to connect the user back to their body. Wo.Defy is a dress which attempts to reveal the beauty of emotional communication using the common platform of the human breath; proposing the best methods of human to human communication lie within us. [15] Spire measures your breathing patterns to give you insights into your state of mind. [16] Being, the mindfulness tracker from Zensorium, maps user's emotions (stressed, excited normal and calm) through heart rate variability. [17] WellBe monitors heart rate levels and then matches them, through a patent pending algorithm, to specific moments and interactions throughout a user's day. [17] SmartMat is a responsive mat embedded with 21,000 sensors to detect your body's balance, pressure and alignment. [17] Prana's platform evaluates breath patterns, takes into account the effects of posture on breathing, and differentiates between diaphragmatic and chest breathing, three critical components of assessing the true quality of breathing, previously unaddressed by systems such as spirometers or pulse oximeters. [18]

Virtual Reality

Sonic Cradle enables users to shape sound with their breath while suspended in a completely dark chamber. [19] The researchers conducted a qualitative study with 39 participants to show how persuasive media has the potential to promote long-term psychological health by experientially introducing a stress-relieving, contemplative practice to non-practitioners. [19]

Because the nature of chronic pain is complex, pharmacological analgesics are often not enough to achieve an ideal treatment plan. The system incorporates biofeedback sensors, an immersive virtual environment, and stereoscopic sound titled the "Virtual Meditative Walk" (VMW). It was designed to enable chronic pain patients to learn Mindfulness-based stress reduction (MBSR), a form of meditation. By providing real-time visual and sonic feedback, VMW enables patients to learn how to manage their pain. [20]

Techno-spirituality

Intel anthropologist Genevieve Bell has urged the human-computer interaction (HCI) research community to devote more research to the use of technology in spirituality and religion. Techno-spirituality is the study of how technology can facilitate feelings of awe, wonder, transcendence, and mindfulness. [1] Currently, there are 6,000 applications related to spirituality and religion. This area is in high demand and “important under-explored areas of HCI research”. [21]

Inspired by Bell's work, researchers (Sterling & Zimmerman) focused on how mobile phones could be incorporated in American Soto Zen Buddhist community, without conflicting with their philosophy of “the here and the now”. They were able to find three ways to use technology to help strengthen ties within the community. [22]

Interaction Design

Slow Design

Slow design is a design agenda for technology aimed at reflection and moments of mental rest rather than efficiency in performance. [2]

Mindful Design

Mindful design, based on Langer’s theory of mindfulness, [23] [24] is a design philosophy that incorporates the idea of mindfulness into creating meaningful user oriented design. A major tenant is the behavior change of a user through awareness and responsibility of meaningful interactions between user and designed object, and this will encourage more desirable human practices. [25] This type of mind behavior driven change has been most heavily incorporated design for sustainability. Other approaches include crime prevention or health. It is also seen in the design of safety objects and the social interaction of performative objects.

Performative objects are identified as design objects that are designed to facilitate mindful awareness of the physical and symbolic social actions and their consequences within which they are used. [26]

Mindfulness and Silicon Valley

Several major tech companies in Silicon Valley have incorporated mindfulness practices into their workplace culture. For example, Google offers bimonthly "mindfulness lunches" and has constructed a labyrinth for walking meditations. Similarly, Twitter and Facebook have integrated contemplative practices into their employee programs. These initiatives aim to enhance communication and develop the emotional intelligence of employees. [27]

Internet Addiction and Mindfulness

Mindfulness is currently being explored by researchers as a possible treatment for technological addiction, also known as Internet addiction disorder, a form of behavioral addiction. There has been some consensus in the field of psychology on the benefits of using mindfulness to treat behavioral addiction. [28] Experts in the field say in order to treat technology addiction with mindfulness, one must be non-judgmental about the behavior and pay attention in order to recognize instances in which technology is being used mindlessly. Then reflect on the helpfulness of the device, and notice the benefits of disconnecting. [29] The three keystones of mindfulness are: Intention, Attention and Action. [29] Technology is said to interfere with mindfulness by causing the individual to forget what matters (intention), the distracts (attention), and then keeps the individual from taking action. [29]

In technological addiction, the reward system, located in the mid-brain and underlies addiction, evolved to rewards finding and consuming food. In complex animals this evolution also rewards the exchange of information within the social group. In humans this has developed into its current form of mass worldwide communication. [30] The exchange of social information has demonstrated reward based reinforcement, similar to that of gamification. [30]

Criticisms

Critics argue that mindfulness in technology can lead to technophobia, pacification of workplace grievances, and disconnection from religious roots. Some view the movement as a marketing tactic rather than a genuine solution to technological overuse. Others are concerned about the secularization of mindfulness, fearing it may dilute its traditional Buddhist values.


Mobile

Mobile meditation applications like Calm, Headspace and MyLife have over a million users and are increasing in popularity. Swedish Researchers found that downloading and using the applications for eight weeks made little to no difference for people with major depression and anxiety. They did, however, see improvements with a subgroup with mild levels of depression. [31] Mindfulness apps are also associated with a range of challenges to engagement. [32]

Disconnectionists

Criticisms of the slow technology movement are similar to the slow-food movement; it lacks understanding of global scope, and as an individualistic response will not answer the actual problems in technology. This movement has been dubbed by critics as disconnectionists. [33] Mindfulness in technology has been criticized as being less about restoring self and more about stifling autonomy that technology inspires. Anti-disconnectionists state mindfulness and the expressed need to disconnect from technology and the modern world can be accused of being a nostalgia-manipulating marketing tactic and maybe a technological form of conservatism. Critics state that the labeling of digital connection as debasing and unnatural is in direct proportion to the rapidity of adoption. [33] [34] Thus it is depicted as a dangerous desire and toxin to be regulated. This argument itself can be tied back to rationalization, Walter Benjamin on aura, Jacques Ellul on technique, Jean Baudrillard on simulations, or Zygmunt Bauman and the Frankfurt School on modernity and the Enlightenment. Critics state that disconnectionists see the Internet as having normalized or enforced a repression of an authentic self in favor of a social media avatar. [33] Thus reflecting the desire to connect with a deeper self, which may itself be an illusion. The pathologization of technology use then opens the door for Foucault's idea of "normalization" to be applied to technology in similar fashion as other social ills, which then can become a concept around which social control and management can be applied.

Buddhist concerns

There is some concern among Buddhist practitioners that decoupling meditation and mindfulness from the core tenement of Buddhism may have negative effects. The wide adoption of mindfulness in technology and the tech industry has been accused of increasing passivity in the worker by creating a calm mindstate which then allows for disconnection from actual grievances. [35] Critics of mindfulness in Cognitive Behavior Therapy also comment on this as a possible problem. [33] However, critics of the movement, such as Ronald Purser, fear that the secularization of mindfulness, dubbed McMindfulness, [36] leads to reinforcement of anti-Buddhist ideas. Buddhists differentiate between Right Mindfulness (samma sati) and Wrong Mindfulness (miccha sati). The distinction is not moralistic: the issue is whether the quality of awareness is characterized by wholesome intentions and positive mental qualities that lead to human flourishing and optimal well-being for others as well as oneself. Mindfulness as adopted by the Silicon Valley tech giants has been criticized as conveniently shifting the burden of stress and toxic work environment onto the individual employee. Obfuscated by the seemingly inherent qualities of care and humanity, mindfulness is refashioned into a way of coping with and adapting to the stresses and strains of corporate life rather than actually solving them. [36]

See also

Related Research Articles

<span class="mw-page-title-main">Meditation</span> Practice of mindfulness

Meditation is a practice in which an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.

Persuasive technology is broadly defined as technology that is designed to change attitudes or behaviors of the users through persuasion and social influence, but not necessarily through coercion. Such technologies are regularly used in sales, diplomacy, politics, religion, military training, public health, and management, and may potentially be used in any area of human-human or human-computer interaction. Most self-identified persuasive technology research focuses on interactive, computational technologies, including desktop computers, Internet services, video games, and mobile devices, but this incorporates and builds on the results, theories, and methods of experimental psychology, rhetoric, and human-computer interaction. The design of persuasive technologies can be seen as a particular case of design with intent.

Personal information management (PIM) is the study and implementation of the activities that people perform in order to acquire or create, store, organize, maintain, retrieve, and use informational items such as documents, web pages, and email messages for everyday use to complete tasks and fulfill a person's various roles ; it is information management with intrapersonal scope. Personal knowledge management is by some definitions a subdomain.

<span class="mw-page-title-main">Biofeedback</span> Gaining awareness of biological processes

Biofeedback is the technique of gaining greater awareness of many physiological functions of one's own body by using electronic or other instruments, and with a goal of being able to manipulate the body's systems at will. Humans conduct biofeedback naturally all the time, at varied levels of consciousness and intentionality. Biofeedback and the biofeedback loop can also be thought of as self-regulation. Some of the processes that can be controlled include brainwaves, muscle tone, skin conductance, heart rate and pain perception.

Mindfulness is the cognitive skill, usually developed through meditation, of sustaining meta-attention of the contents of one's own mind in the present moment. Mindfulness derives from sati, a significant element of Hindu and Buddhist traditions, and is based on Zen, Vipassanā, and Tibetan meditation techniques. Though definitions and techniques of mindfulness are wide-ranging, Buddhist traditions describe what constitutes mindfulness, such as how perceptions of the past, present and future arise and cease as momentary sense-impressions and mental phenomena. Individuals who have contributed to the popularity of mindfulness in the modern Western context include Thích Nhất Hạnh, Joseph Goldstein, Herbert Benson, Jon Kabat-Zinn, and Richard J. Davidson.

Human-centered computing (HCC) studies the design, development, and deployment of mixed-initiative human-computer systems. It is emerged from the convergence of multiple disciplines that are concerned both with understanding human beings and with the design of computational artifacts. Human-centered computing is closely related to human-computer interaction and information science. Human-centered computing is usually concerned with systems and practices of technology use while human-computer interaction is more focused on ergonomics and the usability of computing artifacts and information science is focused on practices surrounding the collection, manipulation, and use of information.

<span class="mw-page-title-main">Attention management</span>

Attention management refers to models and tools for supporting the management of attention at the individual or at the collective level, and at the short-term or at a longer term.

Mindfulness-based cognitive therapy (MBCT) is an approach to psychotherapy that uses cognitive behavioral therapy (CBT) methods in conjunction with mindfulness meditative practices and similar psychological strategies. The origins to its conception and creation can be traced back to the traditional approaches from East Asian formative and functional medicine, philosophy and spirituality, birthed from the basic underlying tenets from classical Taoist, Buddhist and Traditional Chinese medical texts, doctrine and teachings.

End-user development (EUD) or end-user programming (EUP) refers to activities and tools that allow end-users – people who are not professional software developers – to program computers. People who are not professional developers can use EUD tools to create or modify software artifacts and complex data objects without significant knowledge of a programming language. In 2005 it was estimated that by 2012 there would be more than 55 million end-user developers in the United States, compared with fewer than 3 million professional programmers. Various EUD approaches exist, and it is an active research topic within the field of computer science and human-computer interaction. Examples include natural language programming, spreadsheets, scripting languages, visual programming, trigger-action programming and programming by example.

<span class="mw-page-title-main">Effects of meditation</span> Surveys & evaluates various meditative practices & evidence of neurophysiological benefits

The psychological and physiological effects of meditation have been studied. In recent years, studies of meditation have increasingly involved the use of modern instruments, such as fMRI and EEG, which are able to observe brain physiology and neural activity in living subjects, either during the act of meditation itself or before and after meditation. Correlations can thus be established between meditative practices and brain structure or function.

<span class="mw-page-title-main">Human–computer interaction</span> Academic discipline studying the relationship between computer systems and their users

Human–computer interaction (HCI) is research in the design and the use of computer technology, which focuses on the interfaces between people (users) and computers. HCI researchers observe the ways humans interact with computers and design technologies that allow humans to interact with computers in novel ways. A device that allows interaction between human being and a computer is known as a "Human-computer Interface (HCI)".

Mindfulness-based stress reduction (MBSR) is an eight-week evidence-based program that offers secular, intensive mindfulness training to assist people with stress, anxiety, depression and pain. Developed at the University of Massachusetts Medical Center in the 1970s by Professor Jon Kabat-Zinn, MBSR uses a combination of mindfulness meditation, body awareness, yoga and exploration of patterns of behavior, thinking, feeling and action. Mindfulness can be understood as the non-judgmental acceptance and investigation of present experience, including body sensations, internal mental states, thoughts, emotions, impulses and memories, in order to reduce suffering or distress and to increase well-being. Mindfulness meditation is a method by which attention skills are cultivated, emotional regulation is developed, and rumination and worry are significantly reduced. During the past decades, mindfulness meditation has been the subject of more controlled clinical research, which suggests its potential beneficial effects for mental health, athletic performance, as well as physical health. While MBSR has its roots in wisdom teachings of Zen Buddhism, Hatha Yoga, Vipassana and Advaita Vedanta, the program itself is secular. The MBSR program is described in detail in Kabat-Zinn's 1990 book Full Catastrophe Living.

The use of electronic and communication technologies as a therapeutic aid to healthcare practices is commonly referred to as telemedicine or eHealth. The use of such technologies as a supplement to mainstream therapies for mental disorders is an emerging mental health treatment field which, it is argued, could improve the accessibility, effectiveness and affordability of mental health care. Mental health technologies used by professionals as an adjunct to mainstream clinical practices include email, SMS, virtual reality, computer programs, blogs, social networks, the telephone, video conferencing, computer games, instant messaging and podcasts.

<span class="mw-page-title-main">Problematic smartphone use</span> Psychological dependence on smartphones

Problematic smartphone use is psychological or behavioral dependence on cell phones. It is closely related to other forms of digital media overuse such as social media addiction or internet addiction disorder.

Tony Toneatto is the director of the Buddhism, Psychology and Mental Health undergraduate program at the University of Toronto. This program offers a number of courses exploring Buddhism, psychology, psychotherapy, mindfulness meditation, applied Buddhism, research methods in Buddhist research and cognitive science.

Spiritual bypass or spiritual bypassing is a "tendency to use spiritual ideas and practices to sidestep or avoid facing unresolved emotional issues, psychological wounds, and unfinished developmental tasks". The term was introduced in the mid 1980s by John Welwood, a Buddhist teacher and psychotherapist. Clinicians in pastoral psychology have identified both beneficial and detrimental manifestations of behavior that could be described as spiritual bypass.

Animal–computer interaction (ACI) is a field of research for the design and use of technology with, for and by animals covering different kinds of animals from wildlife, zoo and domesticated animals in different roles. It emerged from, and was heavily influenced by, the discipline of Human–computer interaction (HCI). As the field expanded, it has become increasingly multi-disciplinary, incorporating techniques and research from disciplines such as artificial intelligence (AI), requirements engineering (RE), and veterinary science.

Feminist HCI is a subfield of human-computer interaction (HCI) that applies feminist theory, critical theory and philosophy to social topics in HCI, including scientific objectivity, ethical values, data collection, data interpretation, reflexivity, and unintended consequences of HCI software. The term was originally used in 2010 by Shaowen Bardzell, and although the concept and original publication are widely cited, as of 2020 Bardzell's proposed frameworks have been rarely used since.

<span class="mw-page-title-main">Judson A. Brewer</span> American psychiatrist, neuroscientist and author

Judson Alyn Brewer is an American psychiatrist, neuroscientist and author. He studies the neural mechanisms of mindfulness using standard and real-time fMRI, and has translated research findings into programs to treat addictions. Brewer founded MindSciences, Inc., an app-based digital therapeutic treatment program for anxiety, overeating, and smoking. He is director of research and innovation at Brown University's Mindfulness Center and associate professor in behavioral and social sciences in the Brown School of Public Health, and in psychiatry at Brown's Warren Alpert Medical School.

Mindfulness-based pain management (MBPM) is a mindfulness-based intervention (MBI) providing specific applications for people living with chronic pain and illness. Adapting the core concepts and practices of mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT), MBPM includes a distinctive emphasis on the practice of 'loving-kindness', and has been seen as sensitive to concerns about removing mindfulness teaching from its original ethical framework. It was developed by Vidyamala Burch and is delivered through the programs of Breathworks. It has been subject to a range of clinical studies demonstrating its effectiveness.

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