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What is Mindfulness?
•Paying attention in a particular way:
•On purpose
• In the present moment
•Non-judgmentally
• Jon Kabat-Zinn
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Breathe!
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Research on Mindfulness
• Mindfulness Research Guide – D. S. Black
• www.mindfulexperience.org
• Articles Published on Mindfulness
• 1980 0
• 1990 5
• 2000 21
• 2005 77
• 2010 373
• 2012 477
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Medical Settings
• “Mindfulness meditation is a secular contemplative practice focusing on cultivating an individual’s attention and awareness skills.” (JAMA)
• Mindfulness Based Stress Reduction (MBSR)
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MBSR Outcomes
• Increased Immune Function
• Shorter and Less Severe Colds
• Reduced Fatigue in Cancer Patients
• Decreased Pain Intensity and Unpleasantness
• Increased Cognitive Function in Traumatic Brain Injury
• Reduction in symptoms of IBS
• Reduction in myocardial infarction and stroke risk
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Mental Health and Wellbeing
• Mindfulness Based Cognitive Therapy (MBCT)
• Decreased Depression
• Fewer Relapses in Depression
• Decreased Anxiety
• Increased Emotional Regulation
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Body Scan
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Mindfulness Offerings at VCIH
Groups
MBSR, MAPPS, OMS
Mindful Stress Reduction for Faculty and Staff
Movement
Yoga, Tai Chi, Qi Qong,
Workshops
Mindful Eating
Trainings
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Mindfulness and Neuroscience
•Directed Neuroplasticity
•Changes in Brain Structure
•Changes in Brain Function
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Brain Structure
• Increased Grey Matter in the Hippocampus
•Decreased Grey Matter in the Amygdala
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Brain Structure
• Increases in Brain Thickness
•Prefrontal Cortex
• Insula
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Brain Function
• Increased Neural Integration
• Reduced Lateralization
• Increased communication between the brain stem, the limbic system, and the cortex
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Brain Function
• Left Cortical Shift
• Approach vs. Avoidance of Difficult Emotions
• More Positive Emotions such as Love, Compassion, Contentment
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Additional Studies
• Loving Kindness Meditation
• Increase in Empathy and Compassion
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Loving Kindness Meditation
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Restoration of Awe?
Less Influence from “Invariant Cortical Representations”
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References • Selected Articles:
• Britton, W. B., Shahar, B., Szepsenwol, O., Jacobs, W. J. (2012). Mindfulness-Based Cognitive Therapy improves emotional reactivity to social stress: Results from a randomized controlled trial. Behavior Therapy, 43, 365-380.
• Brown, K. W. & Ryan, R. M. (2003). The benefits of being present: Mindfulness and its role in psychological well--‐being. Journal of Personality and Social Psychology, 84(4), 822.
• Greenberg J, Reiner K, Meiran N (2012) “Mind the Trap”: Mindfulness Practice Reduces Cognitive Rigidity. PLoS ONE 7(5): e36206. doi:10.1371/journal.pone.0036206
• Moyer, C. A. et al. (2011). Frontal Electroencephalographic Asymmetry Associated With Positive Emotion Is Produced by Very Brief Meditation Training. Psychological Science
• Siegel, D. J. (2007). Mindfulness training and neural integration: Differentiation of distinct streams of awareness and the cultivation of well--‐being. SCAN, 2(4), 259.
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References • Selected Books:
• Fredrickson, B. (2012). Love 2.0
• Hanson, R. (2009). Buddha’s brain: The practical neuroscience of happiness, love and wisdom.
• Kabat--‐Zinn, J. (2012). Mindfulness for Beginners.
• Kornfield, J. (2011). A lamp in the darkness: Illuminating the path through difficult times.
• Siegel, D. J. (2007). The mindful brain: Reflection and attunement in the cultivation of well-being.