Mindfulness
Here is a list of some of the reported health benefits from learning and practicing mindfulness:
Presently, mindfulness-based treatments provide some of the most effective and empirically supported psychotherapeutic treatments for addressing a wide range of psychological conditions while improving one’s well-being. Some have found the benefits so powerful that mindfulness has been called the “essential ingredient” for effective psychotherapy (Germer, 2005, p. 4). While there are many different definitions of mindfulness, Jon Kabat-Zinn, the co-developer of Mindfulness-Based Stress Reduction (MBSR), concisely defines mindfulness as “moment-to-moment, non-judgmental awareness” (Gazella, 2005, p. 59). Recently, MBSR was reported by ABC News (Conley, 2012) to be one of the best "evidence-based prevention, intervention programs" available for managing mental health issues. Dr. Wilson is the only MBSR certified psychologist in Austin, and he received his formal training from Dr. Bob Stahl and Dr. Maryanna Klatt of Ohio State University School of Allied Medicine. He actively utilizes mindfulness-based treatments in his clinical and consulting practices.
Often times we get caught up in the stress of life by rehearsing and planning for the future or rehashing and trying to make sense of the past. When practicing mindfulness, we are connecting with the present moment, the moment where we are really living. Additionally, mindfulness implies that we engage the present moment non-judgmentally. This does not suggest that we should be apathetic, unconcerned, or naively accepting of what we are presently dealing with in life; rather, this non-judgmental component of mindfulness offers us an opportunity to take a breath, observe the situation, and mindfully respond instead of reacting impulsively and perpetuating further consequences of our hasty choices and actions.
Mindfulness is not just an abstract concept relating to our attention and awareness; rather, mindfulness can be cultivated through various exercises, which for the most part can be practiced anywhere at any time. Focused attention practices, such as mindfully observing our bodies or mindfully tracking our thoughts and emotions, can help strengthen our mindfulness skills. Research has shown that after one training session, people can become more mindful (Baer, Carmondy, & Hunsinger, 2012). In this same study, participants had significant reductions in their perceived stress after four weeks. Typically, studies show people have profound improvements in their physical, mental, and social health after eight weeks.
Interestingly, the impact of mindfulness on a person’s life is not limited to their subjective reports of things “getting better.” Advances in neuroscience have allowed researchers to measure physiological changes in the brain as a result of practicing mindfulness. Specifically, the brain imagining research has revealed that mindfulness exercises activate many different areas of the brain, such as the frontal cortex, which controls decision making and reasoning (Lazar et al., 2005). Another study found that experienced mindfulness practitioners have increased activity in the limbic system and other areas associated with empathic response (Lutz, Brefczynski-Lewis, Johnstone, & Davidson, 2008). Other research revealed that over the course of treatment the people had a significant increase in activity levels of the left prefrontal region of the brain, which is associated with positive affect and emotional regulation (Davidson et al., 2003).
All this research reveals that when practicing mindfulness you are literally rewiring your brain. Essentially, where there is activity in the brain there is connectivity. The neural pathways in your brain get stronger and more functional so it can be easier to manage emotions and think clearer because those areas of the brain are connected and performing better as a result of practicing mindfulness. Now imagine the other side of this; some people are experts at being negative and overly stressed. With many years of practice, they have hard wired their brains to be expert pessimists suffering from chronic stress, which takes its toll on the body and their well-being. Fortunately, there are options and change is possible.
References:
Baer, R. A., Carmondy, J., & Hunsinger, M. (2012). Weekly change in mindfulness and percieved stress in a mindfulness-based stress reduction program. Journal of
Clinical Psychology, 68(7), 755-765.
Conley, M. (2012). 1 In 5 Americans suffers from mental illness. Medical Unit. Retrieved September 28, 2012, from
http://abcnews.go.com/blogs/health/2012/01/19/1-in-5-americans-suffer-from-mental-illness
Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S. F., et al. (2003). Alterations in brain and immune function produced by
mindfulness meditation. Psychosomatic Medicine, 65(4), 564-570.
Gazella, K. A. (2005). Jon Kabat-Zinn, PHD bringing mindfulness to medicine. Alternative Therapies in Health and Medicine, 11(3), 56-64.
Germer, C. K. (2005). Mindfulness: What is it? What does it matter?. In C. K. Germer, R. D. Segal, & P. R. Fulton (Eds.), Mindfulness and psychotherapy (pp. 3- 27). New
York: Guilford.
Lazar, S. W., Kerr, C. E., Wasserman, R. H., Gray, J. R., Greve, N. D., Treadway, M. T., et al. (2005). Meditation experience is associated with increased cortical thickness.
NeuroReport, 16(17), 1893-1897.
Lutz, A., Brefczynski-Lewis, J., Johnstone, T. & Davidson, R. J. (2008). Regulation of the neural circuitry of emotion for compassion meditation: Effects of meditation
experience. PLoS One, 3(3), e1897. Retrieved April 15, 2010, from http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0001897
- Increased Well-being and Positive States
- Increased Reports of Relaxation
- Improved Quality of Sleep
- Increased Self-awareness
- Improved Self-regulatory Skills
- Improved Work Motivation and Engagement
- Reductions in Headaches
- Lower Blood Pressure
- Symptom Reduction for Chronic Illnesses
- Reductions in Physical Pain and Discomfort
- Reductions in Depression
- Reductions in Stress and Anxiety
- Symptom Management for Personality Disorders
Presently, mindfulness-based treatments provide some of the most effective and empirically supported psychotherapeutic treatments for addressing a wide range of psychological conditions while improving one’s well-being. Some have found the benefits so powerful that mindfulness has been called the “essential ingredient” for effective psychotherapy (Germer, 2005, p. 4). While there are many different definitions of mindfulness, Jon Kabat-Zinn, the co-developer of Mindfulness-Based Stress Reduction (MBSR), concisely defines mindfulness as “moment-to-moment, non-judgmental awareness” (Gazella, 2005, p. 59). Recently, MBSR was reported by ABC News (Conley, 2012) to be one of the best "evidence-based prevention, intervention programs" available for managing mental health issues. Dr. Wilson is the only MBSR certified psychologist in Austin, and he received his formal training from Dr. Bob Stahl and Dr. Maryanna Klatt of Ohio State University School of Allied Medicine. He actively utilizes mindfulness-based treatments in his clinical and consulting practices.
Often times we get caught up in the stress of life by rehearsing and planning for the future or rehashing and trying to make sense of the past. When practicing mindfulness, we are connecting with the present moment, the moment where we are really living. Additionally, mindfulness implies that we engage the present moment non-judgmentally. This does not suggest that we should be apathetic, unconcerned, or naively accepting of what we are presently dealing with in life; rather, this non-judgmental component of mindfulness offers us an opportunity to take a breath, observe the situation, and mindfully respond instead of reacting impulsively and perpetuating further consequences of our hasty choices and actions.
Mindfulness is not just an abstract concept relating to our attention and awareness; rather, mindfulness can be cultivated through various exercises, which for the most part can be practiced anywhere at any time. Focused attention practices, such as mindfully observing our bodies or mindfully tracking our thoughts and emotions, can help strengthen our mindfulness skills. Research has shown that after one training session, people can become more mindful (Baer, Carmondy, & Hunsinger, 2012). In this same study, participants had significant reductions in their perceived stress after four weeks. Typically, studies show people have profound improvements in their physical, mental, and social health after eight weeks.
Interestingly, the impact of mindfulness on a person’s life is not limited to their subjective reports of things “getting better.” Advances in neuroscience have allowed researchers to measure physiological changes in the brain as a result of practicing mindfulness. Specifically, the brain imagining research has revealed that mindfulness exercises activate many different areas of the brain, such as the frontal cortex, which controls decision making and reasoning (Lazar et al., 2005). Another study found that experienced mindfulness practitioners have increased activity in the limbic system and other areas associated with empathic response (Lutz, Brefczynski-Lewis, Johnstone, & Davidson, 2008). Other research revealed that over the course of treatment the people had a significant increase in activity levels of the left prefrontal region of the brain, which is associated with positive affect and emotional regulation (Davidson et al., 2003).
All this research reveals that when practicing mindfulness you are literally rewiring your brain. Essentially, where there is activity in the brain there is connectivity. The neural pathways in your brain get stronger and more functional so it can be easier to manage emotions and think clearer because those areas of the brain are connected and performing better as a result of practicing mindfulness. Now imagine the other side of this; some people are experts at being negative and overly stressed. With many years of practice, they have hard wired their brains to be expert pessimists suffering from chronic stress, which takes its toll on the body and their well-being. Fortunately, there are options and change is possible.
References:
Baer, R. A., Carmondy, J., & Hunsinger, M. (2012). Weekly change in mindfulness and percieved stress in a mindfulness-based stress reduction program. Journal of
Clinical Psychology, 68(7), 755-765.
Conley, M. (2012). 1 In 5 Americans suffers from mental illness. Medical Unit. Retrieved September 28, 2012, from
http://abcnews.go.com/blogs/health/2012/01/19/1-in-5-americans-suffer-from-mental-illness
Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S. F., et al. (2003). Alterations in brain and immune function produced by
mindfulness meditation. Psychosomatic Medicine, 65(4), 564-570.
Gazella, K. A. (2005). Jon Kabat-Zinn, PHD bringing mindfulness to medicine. Alternative Therapies in Health and Medicine, 11(3), 56-64.
Germer, C. K. (2005). Mindfulness: What is it? What does it matter?. In C. K. Germer, R. D. Segal, & P. R. Fulton (Eds.), Mindfulness and psychotherapy (pp. 3- 27). New
York: Guilford.
Lazar, S. W., Kerr, C. E., Wasserman, R. H., Gray, J. R., Greve, N. D., Treadway, M. T., et al. (2005). Meditation experience is associated with increased cortical thickness.
NeuroReport, 16(17), 1893-1897.
Lutz, A., Brefczynski-Lewis, J., Johnstone, T. & Davidson, R. J. (2008). Regulation of the neural circuitry of emotion for compassion meditation: Effects of meditation
experience. PLoS One, 3(3), e1897. Retrieved April 15, 2010, from http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0001897