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Improve Stress and Trauma Effects on Children with Mindfulness

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Improve Stress and Trauma Effects on Children with Mindfulness

 

By John M. de Castro, Ph.D.

 

“mindfulness practice helps children connect with positive emotional and social experiences, often things that a traumatized brain struggles to do.” – Mindful

 

Trauma comes in many forms, from abuse to warfare, from children to the elderly, from natural and man-made causes, and from the rich to the poor. But, regardless of the cause or the characteristics of the individuals, it leaves in its wake a syndrome of posttraumatic symptoms which can haunt the victims for the rest of their lives. These include persistent recurrent re-experiencing of the traumatic event, including flashbacks and nightmares, loss of interest in life, detachment from other people, increased anxiety and emotional arousal, including outbursts of anger, difficulty concentration, and jumpiness, startling easily.

 

Experiencing trauma is quite common. It has been estimated that 60% of men and 50% of women will experience a significant traumatic event during their lifetime. Over a third of children interviewed in school had experienced at least one trauma and 9% had experienced at least 5 traumatic events. It’s been estimated that of adolescents, 8% have been exposed to sexual assault, 17% physical assault, and 39% had witnessed violence. It is estimated that 15% of children show symptoms of Posttraumatic Stress Disorder (PTSD). This is tragic unto itself, but childhood trauma can continue to affect mental and physical health throughout the individual’s life. So, it is important to develop methods to help individuals cope with trauma.

 

There have been many treatments employed each with varying but limited success. Most treatments have been used with adults. There is very little research investigating the effects of treatment on childhood trauma. Mindfulness training has been found to be effective for trauma in adults, particularly from the middle and upper classes. Yoga has been shown to be effective with trauma in children. In today’s Research News article “The Role of Mindfulness in Reducing the Adverse Effects of Childhood Stress and Trauma.” See summary below or view the full text of the study at: http://www.mdpi.com/2227-9067/4/3/16/htm

Ortiz and Sibinga review the published research literature on the effectiveness of mindfulness practices on the physical and psychological effects of childhood trauma.

 

They report that the results of published studies support the effectiveness of mindfulness training to mitigate the effects of childhood trauma in adults. It appears to buffer stress and improve resilience and as a result reduces the later psychological and physical effects of the trauma, including anxiety, depression, stress, burnout, post-traumatic stress disorder, sleep disorders, addictions, decreased quality of life, cardiovascular disease, obesity, metabolic syndrome, inflammation, and obesity. They also report that published studies of the effects of mindfulness practices on children who have experienced trauma find that, like with adults, school children who have experienced trauma show significant improvements in mental and physical symptoms, including, resilience, anxiety, depression, self-hostility, negative emotions, rumination, sleep, self-esteem, post-traumatic stress disorder symptoms, suicidal thoughts, quality of life, social behavior, and coping ability.

 

These are outstanding findings that strongly suggest that mindfulness training is an effective therapeutic strategy to help both children and adults cope with the psychological and physical sequalae of trauma. With the high prevalence rates of trauma in childhood, mindfulness training may be a needed solution to the short- and lont-term effects of this rampant problem.

 

So, improve the stress and trauma effects on children with mindfulness.

 

“mindfulness may provide some resilience against the poor adult health outcomes that often result from childhood trauma. Mindfulness training may help adults, including those with a history of childhood trauma, to improve their own well-being and be more effective with children.” – Robert Whitaker

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Ortiz, R.; Sibinga, E.M. The Role of Mindfulness in Reducing the Adverse Effects of Childhood Stress and Trauma. Children 2017, 4, 16.

 

Abstract

Research suggests that many children are exposed to adverse experiences in childhood. Such adverse childhood exposures may result in stress and trauma, which are associated with increased morbidity and mortality into adulthood. In general populations and trauma-exposed adults, mindfulness interventions have demonstrated reduced depression and anxiety, reduced trauma-related symptoms, enhanced coping and mood, and improved quality of life. Studies in children and youth also demonstrate that mindfulness interventions improve mental, behavioral, and physical outcomes. Taken together, this research suggests that high-quality, structured mindfulness instruction may mitigate the negative effects of stress and trauma related to adverse childhood exposures, improving short- and long-term outcomes, and potentially reducing poor health outcomes in adulthood. Future work is needed to optimize implementation of youth-based mindfulness programs and to study long-term outcomes into adulthood.

http://www.mdpi.com/2227-9067/4/3/16/htm

 

Focus in Meditation for Cognitive Effects but Open Monitor in Meditation for Physical Effects

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Focus in Meditation for Cognitive Effects but Open Monitor in Meditation for Physical Effects

 

By John M. de Castro, Ph.D.

 

“In focused attention meditation, the focus of the mind is placed only on one thing. This implies that you have to stop everything you are doing and designate time for this type of meditation. On the other hand, in open monitoring meditation, your focus is neutral and receptive to anything that becomes present to you in the moment.” – Mind Body Vortex

 

Meditation training has been shown to improve health and well-being. It has also been found to be effective for a large array of medical and psychiatric conditions, either stand-alone or in combination with more traditional therapies. As a result, meditation training has been called the third wave of therapies. One problem with understanding meditation effects is that there are, a wide variety of meditation techniques and it is not known which work best for improving different conditions.

 

Two types of meditation are the most commonly used practices for research purposes In focused attention meditation, the individual practices paying attention to a single meditation object, frequently the breath or a mantra, and learns to filter out distracting stimuli, including thoughts, to stay focused on the present moment, filtering out thoughts centered around the past or future. On the other hand, in open monitoring meditation, the individual opens up awareness to everything that’s being experienced regardless of its origin. These include bodily sensations, external stimuli, and even thoughts. The meditator just observes these stimuli and lets them arise, and fall away without paying them any further attention.

 

These techniques have common properties of restful attention on the present moment, but there are large differences. These differences are likely to produce different effects on the practitioner. In today’s Research News article “A selective review of dharana and dhyana in healthy participants.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5192286/

Telles and colleagues review the published literature (eight studies) on the differences in the effects of focused attention meditation and open monitoring meditation.

 

They found quite interesting differences. Focused attention meditation tended to produce greater improvements in attentional ability while open monitoring meditation tended to produce larger changes in the physiology, specifically decreased activity in the sympathetic division and increased activity in the parasympathetic division of the autonomic nervous system. The sympathetic division tends to produce greater physiological arousal, including heart rate and blood pressure increases while the parasympathetic division tends to produce greater physiological relaxation, including heart rate and blood pressure reductions.

 

The published research, then, reflects considerable difference in the effects of these two meditation types. It should not be surprising that practicing focusing attention results in improved attentional ability. But, the difficulty in actually focusing attention may be somewhat stressful. Simply allowing whatever arises to come into consciousness, on the other hand may be much more relaxing. The differences in the effects of these meditation techniques suggest that focused attention meditation may be more appropriate for enhancing attention and thought for perhaps the treatment of attention deficit disorder or aging produced reductions in cognition. On the other hand open monitoring meditation may be more appropriate for the treatment of stress related disorders.

 

So, focus in meditation for cognitive effects but open monitor in meditation for physical effects.

 

“Focused attention and open monitoring — these are the two flavors meditation comes in. Mix and match as you like; add whatever extra toppings you desire; you’ll still be left with focused attention and open monitoring. Sure, people claim that it is best — maybe even essential — to concentrate on this or that in order to benefit the most from meditation. Others would have us believe that open awareness/monitoring needs to be done in a certain fashion, which obviously seems to belie the point of being open to whatever.“ – Brian Hines

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Telles, S., Singh, N., Gupta, R. K., & Balkrishna, A. (2016). A selective review of dharana and dhyana in healthy participants. Journal of Ayurveda and Integrative Medicine, 7(4), 255–260. http://doi.org/10.1016/j.jaim.2016.09.004

 

Abstract

Attention is an important part of the process of meditation. Traditional Yoga texts describe two stages of meditation which follow each other in sequence. These are meditative focusing (dharana in Sanskrit) and effortless meditation (dhyana in Sanskrit). This review evaluated eight experimental studies conducted on participants in normal health, who practiced dharana and dhyana. The studies included evaluation of autonomic and respiratory variables, eLORETA and sLORETA assessments of the EEG, evoked potentials, functional magnetic resonance imaging, cancellation task performance and emotional intelligence. The studies differed in their sample size, design and the method of practicing dharana and dhyana. These factors have been detailed. The results revealed differences between dharana and dhyana, which would have been missed if the two stages of meditation had not been studied separately.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5192286/

Improve Emotions in Quitting Smokers by Increasing Relaxation with Mindfulness

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Improve Emotions in Quitting Smokers by Increasing Relaxation with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Depressed individuals tend to smoke at higher rates; at the same time, depressive symptoms make it more difficult to quit. Consequently, depressed individuals suffer from a higher rate of smoking-related diseases. Developing and implementing effective smoking cessation interventions for this vulnerable population is a public health priority.” – Haruka Minami

 

“Tobacco use remains the single largest preventable cause of death and disease in the United States. Cigarette smoking kills more than 480,000 Americans each year, with more than 41,000 of these deaths from exposure to secondhand smoke. In addition, smoking-related illness in the United States costs more than $300 billion a year. In 2013, an estimated 17.8% (42.1 million) U.S. adults were current cigarette smokers.”  (Centers for Disease Control and Prevention).

 

There are a wide variety of methods and strategies to quit smoking which are to only a very limited extent effective. According to the National Institutes of Health, about 40% of smokers who want to quit make a serious attempt to do so each year, but fewer than 5% actually succeed. Most people require three or four failed attempts before being successful. One problem is that nicotine is one of the most addictive substances known and withdrawal from nicotine is very stressful, producing many physical and psychological problems, including negative emotional states and depression. In essence the addict feels miserable without the nicotine. This promotes relapse to relieve the discomfort.

 

Better methods to quit which can not only promote quitting but also prevent relapse are badly needed. Mindfulness practices have been found to be helpful in treating addictions, including nicotine addiction, and reducing the risk of relapse. But, it is not known how mindfulness produces these beneficial effects. One possibility is that mindfulness training helps to relieve the stress, negative emotions, and depression that accompanies nicotine withdrawal. In today’s Research News article “Coping Mediates the Association of Mindfulness with Psychological Stress, Affect, and Depression Among Smokers Preparing to Quit.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5296771/

Vidrine and colleagues examine this issue by studying the relationship of mindfulness to stress, negative emotions, and depression in smokers entering a smoking cessation treatment program. They recruited adult smokers from an urban population who were willing to partake in a mindfulness-based quitting smoking program. Prior to the therapy program the participants completed measures of nicotine dependence, mindfulness, coping mechanisms, positive and negative emotions, and depression.

 

Analyzing these responses, they found that the higher the levels of mindfulness the lower the levels of perceived stress, negative emotions, and depression and the higher the levels of positive emotions. In other words, being mindful was associated with better emotional health. In addition, they found that that the higher the levels of mindfulness the greater use of coping methods of catharsis, seeking social support, religion, and relaxation. Hence, mindful people used adaptive methods to cope with discomfort and stress. Employing a sophisticated statistical technique of mediation analysis, they were able to demonstrate that mindfulness increased coping through relaxation which resulted in reduced perceived stress and depression, and higher positive emotions. They were also able to demonstrate that coping with catharsis was able to magnify the association of mindfulness with lower negative emotions.

 

These results are very interesting and suggest that mindfulness may be able to assist in smoking cessation by reducing the negative consequences of nicotine withdrawal, in particular by increasing relaxation which in turn reduces perceived stress and depression, and heightens positive feelings. They also suggest that the coping strategy of catharsis acts by amplifying the ability of mindfulness to reduce negative feelings. These findings have implications for smoking cessation. They suggest that including relaxation and catharsis practices in a mindfulness-based smoking cessation treatment program might strengthen its ability to assist the smoker to quit.

 

So, improve emotions in quitting smokers by increasing relaxation with mindfulness.

 

“Mindfulness seems to be beneficial by helping smokers cope with craving. Cigarette craving can be a powerful motivator, and one of the major reasons for relapse. But mindfulness is effective at helping people cope with strong emotions, such as those experienced with depression, anxiety, and pain.” – Cecilia Westbrook

 

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Jennifer Irvin Vidrine, Michael S. Businelle, Lorraine R. Reitzel, Yumei Cao, Paul M. Cinciripini, Marianne T. Marcus, Yisheng Li, David W. Wetter. Coping Mediates the Association of Mindfulness with Psychological Stress, Affect, and Depression Among Smokers Preparing to Quit. Mindfulness (N Y),  2015 Jun; 6(3): 433–443. doi: 10.1007/s12671-014-0276-4

 

Abstract

It is not surprising that smoking abstinence rates are low given that smoking cessation is associated with increases in negative affect and stress that can persist for months. Mindfulness is one factor that has been broadly linked with enhanced emotional regulation. This study examined baseline associations of self-reported trait mindfulness with psychological stress, negative affect, positive affect, and depression among 158 smokers enrolled in a smoking cessation treatment trial. Several coping dimensions were evaluated as potential mediators of these associations. Results indicated that mindfulness was negatively associated with psychological stress, negative affect and depression, and positively associated with positive affect. Furthermore, the use of relaxation as a coping strategy independently mediated the association of mindfulness with psychological stress, positive affect, and depression. The robust and consistent pattern that emerged suggests that greater mindfulness may facilitate cessation and attenuate vulnerability to relapse among smokers preparing for cessation. Furthermore, relaxation appears to be a key mechanism underlying these associations.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5296771/

 

 

Reduce Medical Student’s Stress Response with Yoga

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Reduce Medical Student’s Stress Response with Yoga

 

By John M. de Castro, Ph.D.

 

“By reducing perceived stress and anxiety, yoga appears to modulate stress response systems. This, in turn, decreases physiological arousal — for example, reducing the heart rate, lowering blood pressure, and easing respiration.” – Harvard Mental Health Letter

 

Medical School is challenging both intellectually and psychologically. Stress levels are high and burnout is common. It’s been estimated that 63% of medical students experience negative consequences from stress while symptoms of severe stress were present in 25% of students. The prevalence of stress is higher among females than among males. High stress levels lead to lower performance in medical school and higher levels of physical and mental health problems, especially anxiety and depression. Indeed 50% of medical students report burnout and 11% have considered suicide in the last year.

 

Obviously, there is a need to either lower stress levels in medical education or find methods to assist medical students in dealing with the stress. One promising possibility is mindfulness training. It has been shown to reduce both the psychological and physiological responses to stress. It has also been shown to reduce stress in students, to help with the negative consequences of stress, and to reduce burnout in medical professionals. So, it would seem reasonable to suspect that mindfulness would be helpful in assisting medical students cope with the stress of their training.

 

Yoga practice is a mindfulness technique that has been found to have extensive physical and psychological benefits and has the additional benefit of being also a physical exercise. This may be particularly beneficial for stressed medical students. In today’s Research News article “Medical Students’ Stress Levels and Sense of Well Being after Six Weeks of Yoga and Meditation.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5174168/

Prasad and colleagues recruited male and female medical students who did not practice yoga. The participants attended a one hour Hatha yoga class, twice a week, for six weeks. They were measured before and after training for perceived stress, happiness, peace, focus, endurance, positivity, personal satisfaction, self-confidence, patience, and fatigue.

 

They found that after the yoga practice there was a significant reduction in perceived stress and significant increases in peace, focus, and endurance. In addition, there were no adverse effects and the students were very positive about participation. Hence, they found that after yoga practice there was significant improvement in the medical students’ stress levels and psychological state.

 

This study is a pilot, proof of concept study, that did not include a control condition. So, conclusions need to be tempered. Without an active control condition a large number of confounding factors, including placebo effects, attention effects, experimenter bias, maturation effects, etc., are potential explanations for the significant improvements. The study, though is encouraging and provides evidence supporting conducting a large randomized controlled clinical trial of the effectiveness of yoga for the treatment of stress in medical students.

 

“The science is now in: practice in mindfulness meditation decreases stress and can help you avoid the negative outcomes of burnout and loss of empathy. Mindfulness practice can also help you study more efficiently and retain more information from class lectures. It can increase your quality of life and, in some people, it protects against depression. And of all of these effects are founded upon changes in basic brain structures and function. “ – Brown University School of Medicine

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Prasad, L., Varrey, A., & Sisti, G. (2016). Medical Students’ Stress Levels and Sense of Well Being after Six Weeks of Yoga and Meditation. Evidence-Based Complementary and Alternative Medicine : eCAM, 2016, 9251849. http://doi.org/10.1155/2016/9251849

 

Abstract

Objective. To determine the effect of six weeks of yoga and meditation on medical students’ levels of perceived stress and sense of wellbeing prior to taking their exams. Methods. We conducted a prospective case-control study of first-through-third-year medical students at our academic institution, measuring levels of perceived stress and sense of wellbeing before and after a six-week yoga and meditation intervention. Questionnaires used for evaluation included the perceived stress scale (PSS) and self-assessment surveys (SAS). The postintervention surveys were completed on the day of the students’ written exams. Results. A total of thirteen women and fourteen men participated. Median age was 28 (24 yrs–32 yrs). 48.1% were Caucasian, 7.4% Black, 11.1% Hispanic, 11.1% Asian, and 22.2% other. Paired t-tests showed a statistically significant reduction in perceived stress (18.44 versus 14.52; p = 0.004) after the six-week yoga and meditation program. After the yoga intervention, self-assessment survey results showed a significant improvement in feelings of peace, focus, and endurance. Improvements in happiness, positivity, personal satisfaction, and self-confidence were also seen. An improvement in unsubstantiated parameters such as patience and fatigue was observed. Conclusion. Yoga and meditation may be effective in reducing stress levels and improving aspects of personal wellbeing in medical students.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5174168/

Decrease Stress Hormones with Meditation

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Decrease Stress Hormones with Meditation

 

By John M. de Castro, Ph.D.

 

“Individuals who scored high on the mindfulness questionnaire also had low levels in cortisol, both before and after the retreat. Subjects whose mindfulness score increased after the retreat also showed a decrease in cortisol.” – Tonya Jacobs

 

Stress is an integral part of life. In fact, I’ve quipped that the definition of death is when stress ceases. People often think of stress as a bad thing. But, it is in fact essential to the health of the body. If the muscles are not stressed to some extent they deteriorate. As it turns out, this is also true for the brain. The same goes for our psychological health. If we don’t have any stress, we call it boredom. In fact, we invest time and resources in stressing ourselves, e.g ridding rollercoasters, sky diving, competing in sports, etc. We say we love a challenge, but, challenges are all stressful. So, we actually love to stress ourselves. In moderation, it is healthful and provides interest and fun to life.

 

If stress, is high or is prolonged, however, it can be problematic. It can damage our physical and mental health and even reduce our longevity, leading to premature deaths. So, it is important that we develop methods to either reduce or control high or prolonged stress or reduce our responses to it. Mindfulness practices have been found routinely to reduce the psychological and physiological responses to stress. A physiological indicator of stress is the levels of the hormone Cortisol in the blood. Mindfulness training has been shown to reduce Cortisol levels. But, it is not known what types of mindfulness training techniques are effective and which may be less so. Hence, it makes sense to test the effectiveness of different meditation practices to reduce responsiveness to stress as measured by plasma Cortisol levels.

 

In today’s Research News article “Osho Dynamic Meditation’s Effect on Serum Cortisol Level.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198312/

Bansal and colleagues recruited male and female adults, aged 20 to 50 years, who had not previously meditated. They agreed to and participated in 21 consecutive days of Osho meditation practice from 6:00 to 7:00 am daily at a meditation center. “Osho Dynamic Meditation is a 60 minute formatted meditation technique of 5 stages, first of which is fast, deep and chaotic breathing for 10 minutes, followed by 10 minutes of catharsis, 10 minutes of jumping and shouting a mantra “hoo”, 15 minutes of silence, and finally 15 minutes of celebration through dance.” Before and after the 21 days of practice plasma samples were drawn and analyzed for Cortisol levels.

 

They found that after the 21 days of Osho meditation practice every participant showed a decrease in plasma Cortisol levels. On average the decrease was significant and constituted a 29% decline in Cortisol levels. These results suggest that Osho meditation practice may reduce stress levels. This study, however, should be considered as a pilot study. There was no control group, so firm conclusions cannot be drawn. In addition, no other form of mindfulness practice was included to evaluate the relative effectiveness of Osho meditation practice relative to other practices. In addition, no measure of perceived stress was included. So, the present study should be considered a proof of concept study and as evidence that more extensive controlled trials are warranted.

 

So, decrease stress hormones with meditation.

 

“training the mind to focus on immediate experience may reduce the propensity to ruminate about the past or worry about the future, thought processes that have been linked to cortisol release.” – Tonya Jacobs

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Bansal, A., Mittal, A., & Seth, V. (2016). Osho Dynamic Meditation’s Effect on Serum Cortisol Level. Journal of Clinical and Diagnostic Research : JCDR, 10(11), CC05–CC08. http://doi.org/10.7860/JCDR/2016/23492.8827

 

Abstract

Introduction

Dynamic meditation is one of the most popular active meditation, introduced by an Indian mystic Osho in 1970. This one hour meditation consists of five stages: Deep fast chaotic breathing, catharsis, using a mantra “Hoo”, silence, and dancing. A previous study observed that Osho dynamic meditation causes decrease in several psychopathological variables such as aggressive behaviour, anxiety and depression. However, it is not objectively established that the dynamic meditation has an anti-stress effect.

Aim

To find out the effect of Osho dynamic meditation on the serum cortisol levels (cortisol is an indicator of stress) and therefore to observe whether it has any anti-stress effect.

Materials and Methods

An experimental study was planned doing the dynamic meditation empty stomach in morning at 6 to 7 am every day for 21 days from 1st March 2015 to 21st March 2015 at Lucknow. Twenty healthy volunteers between 20 to 50 years (14 males and 6 females) participated in the study. Serum cortisol level was estimated from the blood samples collected in the morning one day prior (baseline) and post-meditation on the 21st day of the study. The difference between mean cortisol levels of the baseline and post-meditation groups were tested for significance by applying the paired t-test.

Results

Sixteen volunteers out of the 20 completed the study while four dropped out due to their health and personal reasons. The serum cortisol levels were decreased in all the 16 participants on 21st day as compared to the baseline levels and the decline in the mean cortisol level was highly significant (p<0.001).

Conclusion

The results of the study showed a significant reduction in plasma cortisol levels when the participants were tested after 21 days of meditation; it can be concluded that the Osho dynamic meditation produces anti-stress effects. The mechanism of action could primarily be attributed to the release of repressed emotions and psychological inhibitions and traumas. Thus, dynamic meditation could be recommended for the amelioration of stress and stress related physical and mental disorders. More clinical studies should be done on dynamic meditation to prove its efficacy and become an approved therapy in hospitals.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198312/

 

Learn Mindfulness On-Line to Reduce Stress Effects

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Learn Mindfulness On-Line to Reduce Stress Effects

 

By John M. de Castro, Ph.D.

 

“Mindfulness not only reduces stress but also gently builds an inner strength so that future stressors have less impact on our happiness and physical well-being.” –  Shamash Alidina

 

Mindfulness training has been shown through extensive research to be effective in improving the physical and psychological condition of otherwise healthy people and also treating the physical and psychological issues of people with illnesses and particularly with the physical and psychological reactions to stress. Techniques such as Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) as well as Yoga practice and Tai Chi or Qigong practice have been demonstrated to be particularly effective. This has led to an increasing adoption of these mindfulness techniques for the health and well-being of both healthy and ill individuals.

 

The vast majority of the mindfulness training techniques, adopted so far, however, require a certified trained therapist. This produces costs that many clients can’t afford. In addition, the participants must be available to attend multiple sessions at particular scheduled times that may or may not be compatible with their busy schedules. As a result, there has been attempts to develop on-line mindfulness training programs. These have tremendous advantages in decreasing costs and making training schedules much more flexible. But, the question arises as to whether these programs are as effective as their traditional counterparts. Many believe that the presence of a therapist is a crucial component to the success of the programs and the lack of an active therapist in on-line programs may greatly reduce their effectiveness.

 

In today’s Research News article “Effects of preventive online mindfulness interventions on stress and mindfulness: A meta-analysis of randomized controlled trials.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5199155/

Jayewardene and colleagues review and perform a meta-analysis of the published research literature investigating the effectiveness of preventive mindfulness interventions delivered exclusively online for reducing stress responses in normal adults. They identified 8 randomized controlled trials with 75% having waitlist control groups and interventions lasting from 2 to 12 weeks. All but one study employed interventions that were modifications of the Mindfulness Based Stress Reduction (MBSR) program for completely online implementation. MBSR is composed of meditation, body scan and yoga training.

 

They found that overall the published literature reported significant improvements in mindfulness of small effect size and significant reductions in perceived stress of moderate size. They reported that there was no evidence suggesting publication bias as being responsible for the reported effects. So, the literature supports the assertion that mindfulness training online is effective in reducing perceived stress and increasing mindfulness.

 

These are exciting findings. It is well established that mindfulness training is effective for reducing the physical and psychological reactions to stress and that Mindfulness Based Stress Reduction (MBSR) programs are effective. What is new in this review is establishing that these benefits can be produced with training occurring exclusively online. This is important as it suggests that inexpensive mindfulness training can be offered to widespread audiences. In addition, online training is convenient for the participants, as they do not have to go to a practitioners site on a particular schedule. This, in turn, allows for the application of mindfulness training for the prevention and treatment of psychological and physical disorders with busy people, low income people, and even people in remote locations, thus greatly expanding the numbers of people who can benefit.

 

So, learn mindfulness on-line to reduce stress effects.

 

“A live, in-person Mindfulness-Based Stress Reduction (MBSR) class is still the best way to learn mindfulness, because it is more likely that you will complete the course, due to the live interaction and group support. But doing an in-person course is not always possible, for financial and logistical reasons. The online course uses precisely the same course curriculum and resources that are used in the local in-person course, and if you follow the suggestions and practices for each of the eight weeks of the course, the learning can be just as deep and profound.” – Dave Potter

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and Twitter @MindfulResearch

 

Study Summary

Jayewardene, W. P., Lohrmann, D. K., Erbe, R. G., & Torabi, M. R. (2017). Effects of preventive online mindfulness interventions on stress and mindfulness: A meta-analysis of randomized controlled trials. Preventive Medicine Reports, 5, 150–159. http://doi.org/10.1016/j.pmedr.2016.11.013

 

Abstract

Empirical evidence suggested that mind-body interventions can be effectively delivered online. This study aimed to examine whether preventive online mindfulness interventions (POMI) for non-clinical populations improve short- and long-term outcomes for perceived-stress (primary) and mindfulness (secondary). Systematic search of four electronic databases, manuscript reference lists, and journal content lists was conducted in 2016, using 21 search-terms. Eight randomized controlled trials (RCTs) evaluating effects of POMI in non-clinical populations with adequately reported perceived-stress and mindfulness measures pre- and post-intervention were included. Random-effects models utilized for all effect-size estimations with meta-regression performed for mean age and %females. Participants were volunteers (adults; predominantly female) from academic, workplace, or community settings. Most interventions utilized simplified Mindfulness-Based Stress Reduction protocols over 2–12 week periods. Post-intervention, significant medium effect found for perceived-stress (g = 0.432), with moderate heterogeneity and significant, but small, effect size for mindfulness (g = 0.275) with low heterogeneity; highest effects were for middle-aged individuals. At follow-up, significant large effect found for perceived-stress (g = 0.699) with low heterogeneity and significant medium effect (g = 0.466) for mindfulness with high heterogeneity. No publication bias was found for perceived-stress; publication bias found for mindfulness outcomes led to underestimation of effects, not overestimation. Number of eligible RCTs was low with inadequate data reporting in some studies. POMI had substantial stress reduction effects and some mindfulness improvement effects. POMI can be a more convenient and cost-effective strategy, compared to traditional face-to-face interventions, especially in the context of busy, hard-to-reach, but digitally-accessible populations.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5199155/

Change the Genes and the Brain for the Better with Mindfulness

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Change the Genes and the Brain for the Better with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Scientists looked at how mindfulness practice affected genetic differences between one group of expert meditators compared with a control group of untrained meditators. “most interestingly, the changes were observed in genes that are the current targets of anti-inflammatory and analgesic drugs.” – Perla Kaliman

 

There is an accumulating volume of research findings to demonstrate that mind-body therapies have highly beneficial effects on the health and well-being of humans. These include meditation, yoga, tai chi, qigong, biofeedback, progressive muscle relaxation, guided imagery, hypnosis, and deep breathing exercises. Because of their proven benefits the application of these practices to relieving human suffering has skyrocketed.

 

It is clear that Mind-body therapies affect the physiology. In other words, the mind can alter the body. One way it can do that is by altering the nervous system. Meditation training has been shown to alter the nervous system, increasing the size and connectivity of structures associated with present moment awareness, higher level thinking, and regulation of emotions, while decreasing the size and connectivity of structures associated with mind wandering and self-referential thinking, known as the Default Mode Network (DMN). The brain is capable of changing and adapting in a process called neuroplasticity. As a result, the neural changes produced by meditation training become relatively permanent.

 

The mind can also affect the physiology through altering genetic processes. The genes dictate all of the chemical processes in our bodies including the immune system and the inflammatory response. In turn, the genes can affect our minds. In fact, the genes have been shown to affect an individual’s inherent emotions and level of mindfulness.

 

There has been a considerable amount of research over the last decade on the effects of mind-body therapies on the nervous system and gene expression. In today’s Research News article “The Embodied Mind: A Review on Functional Genomic and Neurological Correlates of Mind-Body Therapies.” See summary below. Muehsam and colleagues review and summarize these studies. They categorized the studies as either top-down, where mind-body therapies alter the physiology by altering attention, intention, and cognitive processes, or bottom-up, where the physical processes involved in mind-body therapies affect the nervous system. Hence, mind-body therapies act by altering the immune systems and the nervous system.

 

One of the primary actions of mind-body therapies is to reduce the psychological and physiological responses to stress which, in turn, affects wellness and well-being.  Studies indicate that these therapies alter the response of the brain-hormone axis that results in the production of glucocorticoids and alters the balance of sympathetic and parasympathetic nervous systems. Both of these effects alter gene expression, cellular aging, immune function, and healthy brain function. In addition, mind-body therapies can alter the immune systems inflammatory processes via action on the vagus nerve. This reduces the damage that can occur due to chronic stress producing chronic inflammation. Thus mind-body therapies act by eliminating or lessening the harmful effects of chronic stressors, thus allowing the body’s innate healing responses to be fully expressed.

 

The second major way mind-body practices impact the individual’s health and well-being is through neuromodulation. Mind-body practices alter the individual’s cognitive/affective state which have been shown to influence activity in brain regions including orbitofrontal cortex, anterior cingulate cortex, amygdala, hippocampus, and somatosensory cortex. These practices alter the volume of brain tissue, its activity, and its connectivity with other brain regions and appear to produce relatively permanent changes in the brain via neuroplasticity. In addition, they decrease the size and connectivity of structures associated with mind wandering and self-referential thinking, known as the Default Mode Network (DMN). These changes, in turn, affect attention, learning, and emotion regulation, all of which are important for psychological health.

 

So, the published research literature reflects an increasing understanding of not only the beneficial effects of mind-body practices, but also the physiological processes and mechanisms though which these benefits occur. This produces a clear picture that mind-body practices act through the nervous and immune systems to improve the health and well-being of the practitioners.

 

“Mindfulness:  a way to keep our brains healthy, to support self-regulation and effective decision-making capabilities, and to protect ourselves from toxic stress. It can be integrated into one’s religious or spiritual life, or practiced as a form of secular mental training.  When we take a seat, take a breath, and commit to being mindful, particularly when we gather with others who are doing the same, we have the potential to be changed.” – Christina Congleton

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts

 

Study Summary

Muehsam D, Lutgendorf S, Mills PJ, Rickhi B, Chevalier G, Bat N, Chopra D, Gurfein B. The Embodied Mind: A Review on Functional Genomic and Neurological Correlates of Mind-Body Therapies. Neurosci Biobehav Rev. 2016 Dec 22. pii: S0149-7634(16)30325-6. doi: 10.1016/j.neubiorev.2016.12.027. [Epub ahead of print] Review.

 

Highlights

  • Functional genomic and neurological correlates of mind-body practices are reviewed.
  • EEG and Neuroimaging correlates of mind-body therapies and meditation are reviewed.
  • Mechanisms of action by which mind-body practices influence health outcomes are discussed

Abstract

A broad range of mind-body therapies (MBTs) are used by the public today, and a growing body of clinical and basic sciences research has resulted in evidence-based integration of many MBTs into clinical practice. Basic sciences research has identified some of the physiological correlates of MBT practices, leading to a better understanding of the processes by which emotional, cognitive and psychosocial factors can influence health outcomes and well-being. In particular, results from functional genomics and neuroimaging describe some of the processes involved in the mind-body connection and how these can influence health outcomes. Functional genomic and neurophysiological correlates of MBTs are reviewed, detailing studies showing changes in sympathetic nervous system activation of gene transcription factors involved in immune function and inflammation, electroencephalographic and neuroimaging studies on MBT practices, and persistent changes in neural function and morphology associated with these practices. While the broad diversity of study designs and MBTs studied presents a patchwork of results requiring further validation through replication and longitudinal studies, clear themes emerge for MBTs as immunomodulatory, with effects on leukocyte transcription and function related to inflammatory and innate immune responses, and neuromodulatory, with effects on brain function and morphology relevant for attention, learning, and emotion regulation. By detailing the potential mechanisms of action by which MBTs may influence health outcomes, the data generated by these studies have contributed significantly towards a better understanding of the biological mechanisms underlying MBTs.

Reduce Amygdala Mediated Stress responses with Mindfulness

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Reduce Amygdala Mediated Stress responses with Mindfulness

 

By John M. de Castro, Ph.D.

 

“It is vital to practice mindfulness to ensure you help the mind to relieve stress. Notably, constant fear and anxiety are likely to sabotage and hinder achievements. Mindfulness can be effective in dealing with both stress and anxiety.“ – Pick the Brain

 

Stress is an integral part of life. In fact, I’ve quipped that the definition of death is when stress ceases. People often think of stress as a bad thing. But, it is in fact essential to the health of the body. If the muscles are not stressed to some extent they deteriorate. As it turns out, this is also true for the brain. The same goes for our psychological health. If we don’t have any stress, we call it boredom. In fact, we invest time and resources in stressing ourselves, e.g. ridding rollercoasters, sky diving, competing in sports, etc. We say we love a challenge, but, challenges are all stressful. So, we actually love to stress ourselves. In moderation, it is healthful and provides interest and fun to life.

 

If stress, is high or is prolonged, however, it can be problematic. It can damage our physical and mental health and even reduce our longevity, leading to premature deaths. So, it is important that we employ methods to either reduce or control high or prolonged stress or reduce our responses to it. Mindfulness practices have been found routinely to reduce the psychological and physiological responses to stress. It is known that stress not only affects the body but also affects the brain, producing changes particularly in neural circuits involving the Amygdala. Mindfulness also alters the brain, particularly neural circuits involved in attention, executive functions, and emotion regulation. This suggests that mindfulness may also alter the Amygdala circuits in the brain to affect the stress responses.

 

In today’s Research News article “Mindfulness meditation training alters stress-related amygdala resting state functional connectivity: a randomized controlled trial.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1470331626324092/?type=3&theater

or see summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4666115/

Taren and colleagues recruited adult participants from the community and measure perceived stress and also scanned their brains with functional magnetic imaging (f-MRI). They found that the greater the perceived stress in the individual the greater the functional connectivity between the Amygdala and the Cingulate Cortex. This verified the notion that stress can act by altering the neural circuits involving the Amygdala but was correlational and did not demonstrate causation.

 

Taren and colleagues then went on to examine the effects of meditation practice on these Amygdala circuits. They recruited unemployed community participants who were seeking employment and also exhibited high stress levels and randomly assigned them to either an intensive 3-day mindfulness meditation condition or a 3-day rest and relaxation condition. The mindfulness practice consisted of the 8-week Mindfulness-Based Stress Reduction (MBSR) program condensed into an intensive 3-day period. In the rest and relaxation condition, the participants engaged in similar activities to those included in an MBSR program but were instructed to do them in a restful way rather than a mindful way. Before and after the 3-day intervention the participants underwent f-MRI scans of their brains.

 

The researchers found that prior to the intervention period both groups displayed relatively high functional connectivity of the Amygdala with the Cingulate Cortex, but following meditation training, but not relaxation, there was a significant reduction in this connectivity. They also found that a biological marker of stress, cortisol levels, was inversely related to reductions in the connectivity; the greater the reduction in connectivity the greater the reduction in the cortisol levels. This suggests that mindfulness training reduces stress responses by reducing the ability of the Amygdala to affect other brain regions.

 

These results are interesting and provide evidence of the types of changes in the brain produced by mindfulness training that underlie the stress reducing properties of mindfulness training. The Amygdala is known to be involved in stress responses and emotionality so reducing its ability to affect other neural structures would appear to be critical for mindfulness’ stress reducing properties. Hence, a coherent picture is emerging of the physiological mechanisms underlying the ability of mindfulness to reduce stress responses.

 

So, reduce amygdala mediated stress responses with mindfulness.

 

“The picture we have is that mindfulness practice increases one’s ability to recruit higher order, pre-frontal cortex regions in order to down-regulate lower-order brain activity. In other words, our more primal responses to stress seem to be superseded by more thoughtful ones.” – Adrienne Taren

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts

 

Study Summary

Taren, A. A., Gianaros, P. J., Greco, C. M., Lindsay, E. K., Fairgrieve, A., Brown, K. W., … Creswell, J. D. (2015). Mindfulness meditation training alters stress-related amygdala resting state functional connectivity: a randomized controlled trial. Social Cognitive and Affective Neuroscience, 10(12), 1758–1768. http://doi.org/10.1093/scan/nsv066

 

Abstract

Recent studies indicate that mindfulness meditation training interventions reduce stress and improve stress-related health outcomes, but the neural pathways for these effects are unknown. The present research evaluates whether mindfulness meditation training alters resting state functional connectivity (rsFC) of the amygdala, a region known to coordinate stress processing and physiological stress responses. We show in an initial discovery study that higher perceived stress over the past month is associated with greater bilateral amygdala-subgenual anterior cingulate cortex (sgACC) rsFC in a sample of community adults (n = 130). A follow-up, single-blind randomized controlled trial shows that a 3-day intensive mindfulness meditation training intervention (relative to a well-matched 3-day relaxation training intervention without a mindfulness component) reduced right amygdala-sgACC rsFC in a sample of stressed unemployed community adults (n = 35). Although stress may increase amygdala-sgACC rsFC, brief training in mindfulness meditation could reverse these effects. This work provides an initial indication that mindfulness meditation training promotes functional neuroplastic changes, suggesting an amygdala-sgACC pathway for stress reduction effects.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4666115/

 

Get Mindful On-Line and Get Feeling Better

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By John M. de Castro, Ph.D.

 

“mindfulness exercises delivered in face-to-face settings or remotely via the Internet seem to yield similar changes in symptoms. The remote delivery does not seem to lessen the efficacy of mindfulness interventions.”– Johanna Boettcher

 

Mindfulness training has been shown through extensive research to be effective in improving the physical and psychological condition of otherwise healthy people and also treating the physical and psychological issues of people with illnesses. Techniques such as Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) as well as Yoga practice and Tai Chi or Qigong practice have been demonstrated to be particularly effective. This has led to an increasing adoption of these mindfulness techniques for the health and well-being of both healthy and ill individuals.

 

The vast majority of the mindfulness training techniques, adopted so far, require a certified trained therapist. This produces costs that many clients can’t afford. In addition, the participants must be available to attend multiple sessions at particular scheduled times that may or may not be compatible with their busy schedules. As a results, there has been attempts to develop on-line mindfulness training programs. These have tremendous advantages in decreasing costs and making training schedules much more flexible. But, the question arises as to whether these programs are as effective as their traditional counterparts. Many believe that the presence of a therapist is a crucial component to the success of the programs and the lack of an active therapist in on-line programs may greatly reduce their effectiveness.

 

In today’s Research News article “Mindfulness Interventions Delivered by Technology Without Facilitator Involvement: What Research Exists and What Are the Clinical Outcomes?” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1362554723768450/?type=3&theater

or see summary below or view the full text of the study at:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC5010616/

Fish and colleagues review the published research literature on the effectiveness of technology-based mindfulness training programs that did not include an active facilitator’s participation. They found 10 studies published, 9 of which were web-based programs. They found that, in general, the mindfulness programs produced increases in mindfulness and reductions in perceived stress, depression, anxiety, and rumination and these effects were maintained at follow-ups occurring as much as 6-months later. Unfortunately, compliance was relatively low and drop-out rates were relatively high.

 

These are encouraging findings and suggest that mindfulness can be effectively trained with web-based materials and that this can produce psychologically beneficial results. But, there were no direct comparisons to traditional programs. So, it cannot be determined if the web-based programs are as effective as traditional programs. In addition, there methods need to be developed to help maintain compliance and decrease dropping out of web-based programs. Regardless, the benefits are substantial and the results are sufficiently positive to encourage further research.

 

So, get mindful on-line and get feeling better.

 

“Internet delivery of mindfulness training may be a viable alternative if an evidence base can be established. It can be self-paced, less costly, and more accessible while additionally allowing for participant anonymity. “ – David Messer

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts

 

Study Summary

Fish, J., Brimson, J., & Lynch, S. (2016). Mindfulness Interventions Delivered by Technology Without Facilitator Involvement: What Research Exists and What Are the Clinical Outcomes? Mindfulness, 7(5), 1011–1023. http://doi.org/10.1007/s12671-016-0548-2

 

Abstract

New cost-effective psychological interventions are needed to contribute to treatment options for psychiatric and physical health conditions. This systematic review aims to investigate the current literature on one potentially cost-effective form of mindfulness-based therapy, those delivered through technological platforms without any mindfulness facilitator input beyond the initial design of the programme. Three electronic databases (Ovid Medline, PsychINFO and Embase) were searched for relevant keywords, titles, medical subject headings (MeSH) and abstracts using search terms derived from a combination of two subjects: ‘mindfulness’ and ‘technology’. Overall, ten studies were identified. The majority of studies were web-based and similar in structure and content to face-to-face mindfulness-based stress reduction courses. Clinical outcomes of stress (n = 5), depression (n = 6) and anxiety (n = 4) were reported along with mindfulness (n = 4), the supposed mediator of effects. All eight studies that measured significance found at least some significant effects (p < .05). The highest reported effect sizes were large (stress d = 1.57, depression d = .95, both ps > .005). However, methodological issues (e.g. selection bias, lack of control group and follow-up) which reflect the early nature of the work mean these largest effects are likely to be representative of maximal rather than average effects. Whilst there are important differences in the construction, length and delivery of interventions, it is difficult to draw firm conclusions about the most effective models. Suggestions of key characteristics are made though, needing further investigation preferably in standardised interventions. Given the existing research and the speed at which technology is making new platforms and tools available, it seems important that further research explores two parallel lines: first, refinement and thorough evaluation of already established technology-based mindfulness programmes and second, exploration of novel approaches to mindfulness training that combine the latest technological advances with the knowledge and skills of experienced meditation teachers.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC5010616/

 

Improve Cellular Molecular Health with a Meditation Retreat

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meditation-retreat-molecular-effects2-epel

By John M. de Castro, Ph.D.

 

“Researchers globally are continuing to explore how telomerase activity can be a measure of the effects of psychological stress on physical health. As they study the different types of meditation in more detail and uncover more of the benefits for cell aging, we will gain a deeper understanding of the new-found link between mind and body health. In the meantime, it seems that any type of meditation can do some good for your longevity.” – Courtney Danyel

 

Meditation practice has been shown to improve health and longevity. One way it appears to act is by altering the genes which govern cellular processes in our bodies. One of the most fundamental of these processes is cell replication. Our bodies are constantly turning over cells. Dying cells or damaged are replaced by new cells. The cells turn over at different rates but most cells in the body are lost and replaced between every few days to every few months. Needless to say were constantly renewing ourselves.

 

As we age the tail of the DNA molecule called the telomere shortens. When it gets very short cells have a more and more difficult time reproducing and become more likely to produce defective cells. On a cellular basis this is what produces aging. There is an enzyme in the body called telomerase that helps to prevent shortening of the telomere. So, processes that increase telomerase activity tend to slow the aging process. Contemplative practice has been shown to increase telomerase activity thus helping to prevent cellular aging. It is thought that this protection of telomeres could protect the body’s cells from aging and deterioration and be the basis for the increased longevity in contemplative practitioners. So, it is important to further investigate the effects of contemplative practices on telomeres and telomerase.

 

In today’s Research News article “Meditation and vacation effects have an impact on disease-associated molecular phenotypes.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1359334237423832/?type=3&theater

or see summary below, Epel and colleagues studied the impact of a 5-day intensive meditation retreat on the genes associated with health and longevity. They compared two groups of people participating in a meditation retreat, novices and experienced meditators to a novel vacation control group which spent a comparable amount of time in a spa in the same location at the same time simply relaxing. The participants were measured before and after the retreat or vacation and 1-month and 12 months later for depression, stress, mindfulness, vitality, and blood was drawn for genetic analysis.

 

They found that all three groups showed significant improvements in depression, stress, mindfulness and vitality after the treatment, which was maintained 1-month later, while the novice meditators on the retreat maintained the improvements in depression and stress at the 10-month follow-up. There were marked changes in gene expressions that were present in all groups that included genes involved in the suppression of stress-related responses and immune function related to acute-phase wound healing and inflammation. Hence, the retreat and the vacation produced change in gene expressions that reflected lower stress, wounding, and inflammation, all of which signal improved health and well-being. In addition, the experienced meditator group showed increased expression for genes associated with healthy aging and in increased telomerase levels. Hence, meditation appears to promote healthy aging and longevity by protecting the telomeres from shortening which signals aging.

 

These are outstanding results and demonstrate that a week’s break either in the form of a meditation retreat or as a simple vacation produces improved mental health and vitality and decreased stress and gene expressions reflecting reduced stress and inflammation. This is a marked endorsement of the importance of a vacation to the individual’s health and well-being. But, the addition of meditation produces additional benefits which signal healthy aging and longevity. This is a marked endorsement of meditation retreat to not only improve current well-being but also to produce healthier aging.

 

So, improve cellular molecular health with a meditation retreat.

 

“At the retreat, the teacher warned us over and over not to look for major shifts in our lives when we got home. But my constellation of little changes seemed just evidence, really, that with continuous effort, I could change the way my mind worked. I could decouple, however briefly, my sense of self from the meat sack of mind and body. And that decoupling gave me the ability to actually control where that sack was headed next.” – Zoe Schlanger

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts

 

Study Summary

Epel ES, Puterman E, Lin J, Blackburn EH, Lum PY, Beckmann ND, Zhu J, Lee E, Gilbert A, Rissman RA, Tanzi RE, Schadt EE. Meditation and vacation effects have an impact on disease-associated molecular phenotypes. Translational Psychiatry (2016) 6, e880; doi:10.1038/tp.2016.164. Published online 30 August 2016

 

Abstract

Meditation is becoming increasingly practiced, especially for stress-related medical conditions. Meditation may improve cellular health; however, studies have not separated out effects of meditation from vacation-like effects in a residential randomized controlled trial. We recruited healthy women non-meditators to live at a resort for 6 days and randomized to either meditation retreat or relaxing on-site, with both groups compared with ‘regular meditators’ already enrolled in the retreat. Blood drawn at baseline and post intervention was assessed for transcriptome-wide expression patterns and aging-related biomarkers. Highly significant gene expression changes were detected across all groups (the ‘vacation effect’) that could accurately predict (96% accuracy) between baseline and post-intervention states and were characterized by improved regulation of stress response, immune function and amyloid beta (Aβ) metabolism. Although a smaller set of genes was affected, regular meditators showed post-intervention differences in a gene network characterized by lower regulation of protein synthesis and viral genome activity. Changes in well-being were assessed post intervention relative to baseline, as well as 1 and 10 months later. All groups showed equivalently large immediate post-intervention improvements in well-being, but novice meditators showed greater maintenance of lower distress over time compared with those in the vacation arm. Regular meditators showed a trend toward increased telomerase activity compared with randomized women, who showed increased plasma Aβ42/Aβ40 ratios and tumor necrosis factor alpha (TNF-α) levels. This highly controlled residential study showed large salutary changes in gene expression networks due to the vacation effect, common to all groups. For those already trained in the practice of meditation, a retreat appears to provide additional benefits to cellular health beyond the vacation effect