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. 

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!