Remember an embarrassing experience. Did you think about what other people noticed and thought?  “The Spotlight Effect” is the experience of feeling others are observing and judging your actions; thus, being very self-conscious.  A common occurrence.

To assess if mindfulness (purposely focusing on the present moment without evaluation) triggers a third-person, calmer perspective instead of a critical first-person emotional perspective, researchers recruited 160 undergraduates.  They compared a 5-minute Mindfulness Meditation group (told to focus just on your breathing) to a control group (told to immerse yourself, focus on each thought, feeling, and the scene) and another control group with no instructions. Researchers presented all groups with a situation highly likely to elicit self-consciousness. Then, asked what they remembered.

Results? Compared to the control groups, fewer mindfulness meditation participants used a first-person perspective to analyze the situation. Instead, they had a non-judgmental viewpoint based in curiosity and openness rather than in being self-critical and spotlighting themselves. 

Mistakes are unnoticed, more than you think. Next time you feel self-conscious or notice a stain on your shirt. Stop. Focus on your breathing.  Remember, other people are likely focusing on themselves and won’t notice!

Written by Vanessa Melendez, B.S.

Reference: Golubickis, M., Tan, L. B. G., Falben, J. K., & Macrae, C. N. (2016). The observing self: Diminishing egocentrism through brief mindfulness meditation. European Journal of Social Psychology, 46(4), 521–527.