Learning from Impatience

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Learning from Impatience

 

By John M. de Castro, Ph.D.

 

“Since the ultimate patience is effortless, perhaps the opposite of impatience is not patience but rather contentment. By not chasing after the whims of the ego, we have the chance to discover a deep contentment that manifests in our life as great patience.” – Gil Fronsdal

 

Sitting waiting for my partner to get up from the meditation cushion after we completed our morning meditation as she said her morning Gatha and sat back and stretched and massaged her legs, I felt very unhappy. I had completed my meditation and gotten up from the mat and was ready to get on with my morning. But, I had to wait, so we could complete our bows together as we always do. This was a very minor instance of impatience but these minor occurrences are often the best times to learn. I suddenly saw that what was happening to me was a perfect example of what the Buddha taught about suffering.

 

He taught that most suffering is self-inflicted. We constantly make ourselves unhappy over and over again each and every hour of each and every day. We do this, in general, by wanting things to be different from what they are. Our resistance to what is going on, is the source of our unhappiness. As Adyanshanti like to say “What you resist, persists.” When we fail to simply accept things as they are, we suffer. I wasn’t accepting waiting for my partner. I wanted it to be different. So, I made myself unhappy. Had I simply waited and enjoyed a peaceful moment in a beautify morning, I would have not only not suffered, but would have felt happiness. This was my choice to self-inflict misery.

 

The Buddha taught that seeing this and learning to let go of the need to change things and make them different is a key means to move forward on the path to spiritual awakening. But, how can we overcome the minds constant need to control everything in a never ending search for something better? The first step is to recognize when we are fighting reality. This is where impatience becomes such a powerful key. It is a marker indicating that we’re not accepting things as they are. This often happen automatically and without awareness. So, a fundamental skill to acquire it to learn to recognize impatience as it arises. A good way to do this is to focus on our internal, physical feelings that arise every time we’re experiencing impatience. When impatience is recognized simply pay close attention to exactly what impatience feels like. In this way we can become more sensitive to this state and better recognize impatience when it arises.

 

Impatience is often accompanied by deep breaths or sighs, shifting posture and/or feet, foot tapping or other small repetitive movements perhaps trembling, feelings of anger, or increased heart rate and blood pressure. In the case of my impatience after meditation, I found myself shifting my posture nervously, tensing the muscles in my face, repeatedly looking over my shoulder to see if my partner was done, and having repeated thoughts about how soon it will be over.  The actual response and how easy it is to sense it can be very individual. So, it is important that everyone investigate their own feelings whenever impatience occurs. I find that driving is a wonderful opportunity for working with patience. There’s nothing like heavy traffic or long red lights to evoke impatience. So, this is a great time to pay attention to the physical feelings and responses you’re producing to become sensitized to the state of impatience. Another great time is during meditation. A good cue is thinking about what time it is and how long till the bell rings. This will happen to me sometimes multiple times during a single meditation session and it a wonderful signal that impatience has set in. This triggers an investigation of the feelings associated with the impatience.

 

Once, you’ve attained a degree of sensitivity and can readily detect when impatience arises, there is an opportunity to develop skill at letting it go and enjoying the present moment. But, you can’t simply try to make impatience go away. If you do, you’ll find that you can become impatient with impatience; you want things to be different than they are. This actually can make you feel worse and punishes your efforts to let impatience go. Had I said something to my partner in trying to speed things up, it would have made matters worse, not better.

 

There are two excellent methods to develop the skill of letting impatience go. The first is simply to watch it; to mindfully pay attention in the present moment to it. If you do, you’ll find that it won’t take long for it to spontaneously dissipate. As you become interested in the impatience you become less impatient. The second method is to change the subject to present moment awareness. Impatience is wanting things to be different, so becoming aware of the beauty and wonder of the present moment is antithetical to wanting to change it. With my impatience after meditation, I simply needed to shift my attention to the beauty of the morning, the fresh cool air, the colorful sky, the green of the grass and trees, and the beauty of the flowers. This would replace the impatience with happiness. What an improvement that would have been?

 

These practices are relatively easy to do, but you have to detect the impatience in the first place and remember to do the practices in the second. This takes practice. But working on it will help you to become a happier person and better able to tolerate the inevitable obstacles that you face every day of your life. You’ll be amazed at how much better your life becomes.

 

“Pausing and focusing on your breath in moments of frustration and impatience will, at the very least, help you reduce feelings of stress. At the most, you might gain a new perspective and learn to practice patience more often and naturally!” – Cassie Stiftl

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

Remove Mental Sets to Improve Depression with Mindfulness

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Remove Mental Sets to Improve Depression with Mindfulness

 

By John M. de Castro, Ph.D.

 

“This new evidence for mindfulness-based cognitive therapy … is very heartening. While MBCT is not a panacea, it does clearly offer those with a substantial history of depression a new approach to learning skills to stay well in the long-term.” – Willem Kuyken

 

Depression is the most common mental illness, affecting over 6% of the population. Major depression can be quite debilitating. It is also generally episodic, coming and going. Some people only have a single episode but most have multiple reoccurrences of depression. Depression can be difficult to treat and it’s usually treated with anti-depressive medication. But, of patients treated initially with drugs only about a third attained remission of the depression. After repeated and varied treatments including drugs, therapy, exercise etc. only about two thirds of patients attained remission. Additionally, drugs often have troubling side effects and can lose effectiveness over time. So, it is imperative that safe and effective treatments be identified that can be applied as stand-alone treatments or applied when the typical treatments fail and/or when side effects are unacceptable.

 

One of the characterizing features of depression is aberrant thought processes. The thinking of individuals with depression is often fraught with rumination, repeated reflection on troubling past events, and inability to suppress irrelevant thoughts or expectancies. These ruminative and irrelevant thoughts can produce an inaccurate and dark interpretation of reality. That these thought processes may be at the core of depression is evidenced by the fact that altering them with cognitive behavioral therapy is quite effective in relieving depression.

 

Mindfulness training is an alternative treatment for depression. It has been shown to be an effective treatment for depression and is also effective for the prevention of its recurrence. The combination of mindfulness training with cognitive behavioral therapy is a technique called Mindfulness-Based Cognitive Therapy (MBCT). It was specifically developed to treat depression. MBCT involves mindfulness training, containing sitting and walking meditation and body scan, and cognitive therapy to alter how the patient relates to the thought processes that often underlie and exacerbate depression. MBCT has been found to reduce depression alone or in combination with anti-depressive drugs and can even be effective even in the cases where drugs fail,.

 

In today’s Research News article “Mindfulness-based cognitive therapy for depressed individuals improves suppression of irrelevant mental-sets,” see summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5357295/

Greenberg and colleagues investigate the thought processes of depressed individuals, the effects of Mindfulness-Based Cognitive Therapy (MBCT) on these thought processes and the relationship of the altered thought processes to the relief of depression. They recruited mildly to moderately depressed adults and randomly assigned them to either receive treatment as usual or 8-weeks of MBCT. They were measured before and after treatment for depression, rumination, and suppression of mental set. This latter measure involved measuring the ability of the participants to move from a rule used repeatedly to solve a simple comparison problem (mental set) to a new one. For example, they were asked to indicate if one to three objects varied in a characteristic, e.g. amount. After repeated trials in which amount was the relevant characteristic, without knowledge of the participants, it was changed to another characteristic smoothness. How long it took the participant to recognize the change to the new rule and begin responding to it was measured.

 

They found, as many previous studies, that Mindfulness-Based Cognitive Therapy (MBCT) produced large and significant relief of depression. Importantly, they also found that MBCT resulted in faster recognition of and response to the changed rule. In other words the MBCT treated participants had improved suppression of mental set. In addition, they found that the greater the improvement in suppressing mental sets the greater the relief of depression. These results strongly suggest that altering thought processes produced by MBCT are at the root of its ability to relieve depression.

 

It has been long suspected that changes in thinking were important for treating depression. The results of the present study provide strong evidence that this is true. They also suggest that being able to move from a single method of thinking to more flexible thinking may be a key. Depressed individuals interpret events in a way that reinforces their depression. By improving their ability to interpret events in different, more realistic, ways, MBCT interrupts the cycle of thinking that maintains the depression and thereby relives the depression.

 

So, remove mental sets to improve depression with mindfulness.

 

“People at risk for depression are dealing with a lot of negative thoughts, feelings and beliefs about themselves and this can easily slide into a depressive relapse. MBCT helps them to recognize that’s happening, engage with it in a different way and respond to it with equanimity and compassion.” – Willem Kuyken

 

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

Greenberg, J., Shapero, B. G., Mischoulon, D., & Lazar, S. W. (2017). Mindfulness-based cognitive therapy for depressed individuals improves suppression of irrelevant mental-sets. European Archives of Psychiatry and Clinical Neuroscience, 267(3), 277–282. http://doi.org/10.1007/s00406-016-0746-x

 

Abstract

An impaired ability to suppress currently irrelevant mental-sets is a key cognitive deficit in depression. Mindfulness-based cognitive therapy (MBCT) was specifically designed to help depressed individuals avoid getting caught in such irrelevant mental-sets. In the current study, a group assigned to MBCT plus treatment-as-usual (n = 22) exhibited significantly lower depression scores and greater improvements in irrelevant mental-set suppression compared to a wait-list plus treatment-as-usual (n = 18) group. Improvements in mental-set-suppression were associated with improvements in depression scores. Results provide the first evidence that MBCT can improve suppression of irrelevant mental-sets and that such improvements are associated with depressive alleviation.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5357295/

Reduce Couples Psychological Distress with Lung Cancer with Mindfulness

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Reduce Couples Psychological Distress with Lung Cancer with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Mindfulness meditation and mindfulness-based clinical interventions are low-cost and low-risk mind-body practices that have been shown to positively affect quality of life and biological outcomes in many different populations, including cancer patients and healthcare professionals.” – Susan Bauer-Wu

 

Receiving a diagnosis of cancer has a huge impact on most people. Feelings of depression, anxiety, and fear are very common and are normal responses to this life-changing and potentially life-ending experience. These feeling can result from changes in body image, changes to family and work roles, feelings of grief at these losses, and physical symptoms such as pain, nausea, or fatigue. People might also fear death, suffering, pain, or all the unknown things that lie ahead. So, coping with the emotions and stress of a cancer diagnosis is a challenge and there are no simple treatments for these psychological sequelae of cancer diagnosis.

 

But cancer diagnosis is not necessarily a death sentence. Over half of the people diagnosed with cancer are still alive 10 years later and this number is rapidly increasing. It is estimated that 15 million adults and children with a history of cancer are alive in the United States today. But, surviving cancer carries with it a number of problems. “Physical, emotional, and financial hardships often persist for years after diagnosis and treatment. Cancer survivors are also at greater risk for developing second cancers and other health conditions.” National Cancer Survivors Day.

 

One of the residual problems can be relationship difficulties. When one member of a couple receives a cancer diagnosis it places stress on both members and their relationship. A partner can be an asset in coping with cancer or can add to the stress exacerbating the situation. Communications and compassion become a key for couples coping with cancer. Mindfulness may be helpful. It has been shown to improve recovery from cancer and to reduce anxiety and depression in people with a wide variety of conditions. In addition, mindfulness training has been shown to strengthen relationships. So, it would make sense to study the effects of mindfulness on cancer victims, their partners and their relationship.

 

In today’s Research News article “Are Mindfulness and Self-Compassion Related to Psychological Distress and Communication in Couples Facing Lung Cancer? A Dyadic Approach,” see summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5355515/

Schellekens and colleagues recruited lung cancer patients and their partners. Patients were recruited at least one month after diagnosis and had either completed treatment or were currently being treated. Both partners completed measures of relationship characteristics, mindfulness, self-compassion, psychological distress, and communications about cancer.

 

They found that both higher levels of both mindfulness and self-compassion were related to lower levels of psychological distress in both patients and their partners and were also related to better quality of communication about the cancer, but only in patients. Neither the mindfulness or the self-compassion levels of the patients were associated with the partner’s psychological distress or visa-versa. Interestingly, the levels of self-compassion in the individual were less strongly associated with psychological distress if the partner also reported high levels of self-compassion. So, the partner’s level of compassion appears to affect the need of the individual to use their own self-compassion to mitigate psychological distress.

 

These results are interesting and suggest that mindfulness and self-compassion reduce psychological distress in both members of the partnership when one is diagnosed with lung cancer. They also suggest that self-compassion can also affect the partner’s processing of psychological issues, indicating a degree of influence of one partner on another. It should be noted that this study was correlational in nature and as such causation cannot be concluded. But, it does suggest that a randomized controlled trial should be conducted of the effects of mindfulness training on the psychological distress of cancer victims and their partners and how each affects the other.

 

So, reduce couples psychological distress with lung cancer with mindfulness.

 

“Studies show that patients who practice mindfulness begin to feel better despite their medical problems. Physical symptoms don’t necessarily go away, but that’s not the aim of mindfulness. Rather, the goal is to help you find a different perspective and a new way of coping with your illness.” – Eric Tidline

 

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

Schellekens, M. P. J., Karremans, J. C., van der Drift, M. A., Molema, J., van den Hurk, D. G. M., Prins, J. B., & Speckens, A. E. M. (2017). Are Mindfulness and Self-Compassion Related to Psychological Distress and Communication in Couples Facing Lung Cancer? A Dyadic Approach. Mindfulness, 8(2), 325–336. http://doi.org/10.1007/s12671-016-0602-0

 

Abstract

Lung cancer patients and their spouses report high rates of distress. Due to the increasing popularity of and evidence for mindfulness-based interventions in cancer, mindfulness and self-compassion have been identified as potentially helpful skills when coping with cancer. This dyadic study examined how mindfulness and self-compassion are related to psychological distress and communication about cancer in couples facing lung cancer. Using the actor-partner interdependence model, self-reported mindfulness, self-compassion, psychological distress and communication about cancer were analyzed in a cross-sectional sample of 88 couples facing lung cancer. Regarding psychological distress, no difference was found between patients and spouses. In both partners, own levels of mindfulness (B = −0.19, p = .002) and self-compassion (B = −0.45, p < .001) were negatively related to own distress levels. At a dyadic level, own self-compassion was less strongly associated with distress if the partner reported high self-compassion (B = 0.03, p = .049). Regarding communication about cancer, patients reported to communicate more openly with their partner than with spouses. However, after controlling for gender, this difference was no longer significant. In both partners, own self-compassion (B = 0.03, p = .010) was significantly associated with own communication while mindfulness was not. A trend showed that mindfulness of the partner was related to more open communication in the individual (B = 0.01, p = .080). These findings give a first indication that mindfulness and self-compassion skills may go beyond the individual and could impact couple functioning. Future research should examine whether couples facing (lung) cancer may benefit from programs in which mindfulness and self-compassion are cultivated.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5355515/

Improve Epilepsy with Mindfulness

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Improve Epilepsy with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Short-term mindfulness-based therapy significantly improves quality of life and reduces anxiety and seizures in patients with drug-resistant epilepsy.” – Pauline Anderson

 

Epilepsy, also known as seizure disorder, is a chronic disorder that includes a wide variety of neurological dysfunctions with the common property of unpredictable seizures of the brain. The seizures can vary widely from individual to individual in intensity, duration, frequency and parts of the brain affected. Epilepsy occurs to about 4% of the population sometime during their lifetime with about 150,000 new cases each year in the U.S. The first order treatment for Epilepsy is anti-seizure drugs which are effective for about 70% of the cases. These drugs can produce mild side effects of feeling tired, stomach upset or discomfort, dizziness, or blurred vision. In some cases, surgery is called for, removing the portion of the brain where the seizures originate.

 

Epilepsy sufferers often have high levels of anxiety and depression, poor quality of life, and cognitive problems. These secondary symptoms may actually worsen the epilepsy. Hence, there is a need to find safe and effective additional or alternative treatments for epilepsy. Mindfulness training has been shown to produces changes in the brain and has been shown to be effective in treating anxiety, depression, and cognitive problems. So, it is possible that mindfulness training may help with drug resistant epilepsy. Indeed, research has shown that mindfulness training can markedly improve epilepsy symptoms in individuals who do not respond to anti-seizure drugs.

 

In today’s Research News article “Mindfulness-based interventions in epilepsy: a systematic review” see summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5360054/

Wood and colleagues review the published research literature on the effectiveness of mindfulness training on the symptoms of epilepsy. They identified three published randomized controlled trials employing group based mindfulness training. They found that the only study that measured anxiety and seizures reported that mindfulness training produced significant reduction in anxiety and in both the frequency and the intensity of epileptic seizures. All three studies reported significant reductions in depression and increases in the knowledge and skills to deal with depression. They also reported improvements in the quality of life of the patients living with epilepsy.

 

Since there were only three published studies included in the review conclusions must be tempered and obviously more research is needed. But, the results reported are interesting and potentially important. It appears that mindfulness training can reduce anxiety and depression in epilepsy patients like it does in healthy individuals and those with other physical and mental issues. But, importantly it also appears to improve the core problem with epilepsy, the seizures themselves. Since, this latter result is based upon a single study, it needs to be replicated in future studies. Hence, the evidence suggests that mindfulness training may be an important adjunctive or stand-alone treatment for epilepsy.

 

So, improve epilepsy with mindfulness.

 

“Mindfulness therapy helped to increase the quality of life of these patients regarding more than just their seizures, and it is certainly a type of therapy that is not harmful.” – RSC Diagnostics

 

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

Wood, K., Lawrence, M., Jani, B., Simpson, R., & Mercer, S. W. (2017). Mindfulness-based interventions in epilepsy: a systematic review. BMC Neurology, 17, 52. http://doi.org/10.1186/s12883-017-0832-3

 

Abstract

Background

Mindfulness based interventions (MBIs) are increasingly used to help patients cope with physical and mental long-term conditions (LTCs). Epilepsy is associated with a range of mental and physical comorbidities that have a detrimental effect on quality of life (QOL), but it is not clear whether MBIs can help. We systematically reviewed the literature to determine the effectiveness of MBIs in people with epilepsy.

Methods

Medline, Cochrane Central Register of Controlled Trials, EMBASE, CINAHL, Allied and Complimentary Medicine Database, and PsychInfo were searched in March 2016. These databases were searched using a combination of subject headings where available and keywords in the title and abstracts. We also searched the reference lists of related reviews. Study quality was assessed using the Cochrane Collaboration risk of bias tool.

Results

Three randomised controlled trials (RCTs) with a total of 231 participants were included. The interventions were tested in the USA (n = 171) and China (Hong Kong) (n = 60). Significant improvements were reported in depression symptoms, quality of life, anxiety, and depression knowledge and skills. Two of the included studies were assessed as being at unclear/high risk of bias – with randomisation and allocation procedures, as well as adverse events and reasons for drop-outs poorly reported. There was no reporting on intervention costs/benefits or how they affected health service utilisation.

Conclusion

This systematic review found limited evidence for the effectiveness of MBIs in epilepsy, however preliminary evidence suggests it may lead to some improvement in anxiety, depression and quality of life. Further trials with larger sample sizes, active control groups and longer follow-ups are needed before the evidence for MBIs in epilepsy can be conclusively determined.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5360054/

Improve Inflammatory Biomarkers in Healthy and Cancer Patients with Mindfulness

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Improve Inflammatory Biomarkers in Healthy and Cancer Patients with Mindfulness

 

By John M. de Castro, Ph.D.

 

“stressed-out adults who practised mindfulness meditation not only had their brain connectivity altered, they also had reduced levels of a key inflammation biomarker, known as Interleukin-6, four months later. That’s important because, in high doses, Interleukin-6 has been linked to inflammation-related diseases such as cancer, Alzheimer’s, and autoimmune conditions.” – Fiona McDonald

 

The immune system is designed to protect the body from threats like stress, infection, injury, and toxic chemicals. One of its tools is the Inflammatory response. This response works quite well for short-term infections and injuries. But when inflammation is protracted and becomes chronic, it can itself become a threat to health. It can produce autoimmune diseases such as colitis, Chron’s disease, arthritis, heart disease, increased cancer risk, lung disease, sleep disruption, gum disease, decreased bone health, psoriasis, and depression. Needless to say, chronic inflammation can create major health problems. Indeed, the presence of chronic inflammation is associated with reduced longevity. So, it is important for health to control the inflammatory response, allowing it to do its job in fighting off infection but reducing its activity when no external threat is apparent.

 

Of course it is far better to prevent chronic inflammation in the first place than to treat it later. Mind-body techniques such as yoga, Tai Chi and meditation have been shown to adaptively reduce the inflammatory response. Most of these results were obtained from treating diseased individuals. It is important to establish if Mind-body techniques can be effective in preventing chronic inflammation also in healthy individuals. In today’s Research News article “Effects of mindfulness-based interventions on biomarkers in healthy and cancer populations: a systematic review.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5324275/

Sanada and colleagues review the published research literature on the effects of Mind-body practices on biomarkers of the inflammatory response and compare the effects in healthy individuals to that of cancer patients.

 

They examined randomized controlled trials that trained participants in Mind-body practices for at least 6 weeks and measured biomarkers of the inflammatory response including  cytokines, neuropeptides and C-reactive protein (CRP). They found 7 studies on healthy individuals and 6 on cancer patients. They found that the literature, in general, indicated that Mind-body techniques had significant effects on these inflammatory biomarkers, but different studies using different techniques found that different biomarkers were affected. In regard to healthy individuals the studies reported no effects of Mind-body practices on cytokines, but significant increases in neuropeptides, particularly insulin-like growth factor 1 (IGF-1). In cancer patients the literature reports that Mind-body practices result in reduction of cytokines that promote inflammation, particularly IL-6 and TNF. In general the results for Mind-body practices effects on inflammatory biomarkers were mixed and at times contradictory.

 

These results are interesting and suggest that Mind-body practices affect inflammatory biomarkers in both healthy individuals and cancer patients. But, it is clear that the effects are not simple and straightforward. This could well be due to the mixture of different Mind-body practices. Even individual techniques such as Mindfulness-Based Stress Reduction (MBSR) contain complex mixtures of Mind-body practices. As such, it is difficult to separate out their varying effects. But, nevertheless the literature suggests that Mind-body practices affect the inflammatory response, which may, to some extent, explain these practices’ beneficial effects on health.

 

So, improve inflammatory biomarkers in healthy and cancer patients with mindfulness.

 

“It turns out that some of the most difficult elements of the cancer experience are very well-suited to a mindfulness practice.” – Linda Carlson

 

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

Sanada, K., Alda Díez, M., Salas Valero, M., Pérez-Yus, M. C., Demarzo, M. M. P., Montero-Marín, J., … García-Campayo, J. (2017). Effects of mindfulness-based interventions on biomarkers in healthy and cancer populations: a systematic review. BMC Complementary and Alternative Medicine, 17, 125. http://doi.org/10.1186/s12906-017-1638-y

 

Abstract

Background

Only a small number of articles have investigated the relationship between mindfulness-based interventions (MBIs) and biomarkers. The aim of this systematic review was to study the effect of MBIs on specific biomarkers (cytokines, neuropeptides and C-reactive protein (CRP)) in both healthy subjects and cancer patients.

Methods

A search was conducted using PubMed, EMBASE, PsycINFO and the Cochrane library between 1980 and September 2016.

Results

A total of 13 studies with 1110 participants were included. In the healthy population, MBIs had no effect on cytokines, but were found to increase the levels of the neuropeptide insulin-like growth factor 1 (IGF-1). With respect to neuropeptide Y, despite the absence of post-intervention differences, MBIs may enhance recovery from stress. With regard to CRP, MBIs could be effective in lower Body Mass Index (BMI) individuals. In cancer patients, MBIs seem to have some effect on cytokine levels, although it was not possible to determine which specific cytokines were affected. One possibility is that MBIs might aid recovery of the immune system, increasing the production of interleukin (IL)-4 and decreasing interferon gamma (IFN-γ).

Conclusions

MBIs may be involved in changes from a depressive/carcinogenic profile to a more normalized one. However, given the complexity and different contexts of the immune system, and the fact that this investigation is still in its preliminary stage, additional randomized controlled trials are needed to further establish the impact of MBI programmes on biomarkers in both clinical and non-clinical populations.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5324275/

Improve Autism with Yoga

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Improve Autism with Yoga

 

By John M. de Castro, Ph.D.

 

“Children with autism have very different sensory experiences from other people, and these responses often cause their bodies to get stuck in fight, flight, or freeze modes that divert blood from the digestive organs to the skeletal muscles. This activity results in disrupted digestion, increased heart rate, and shallower breathing—all of which readily provoke anxiety. Yoga helps a student’s body to get out of the ‘fight, flight or freeze’ response, and to feel more relaxed and less anxious. When the body is no longer in the ‘fight, flight or freeze’ response, blood returns to the core and the body can do its work of breathing.” – Louise Goldberg.

 

Autism spectrum disorder (ASD) is a developmental disability that tends to appear during early childhood and affect the individual throughout their lifetime. It affects a person’s ability to communicate, and interact with others, delays learning of language, makes eye contact or holding a conversation difficult, impairs reasoning and planning, narrows and intensifies interests, produces poor motor skills and sensory sensitivities. The diagnosis of autism spectrum disorder (ASD) has been increasing markedly over the last couple of decades. It is currently estimated that over 1% of the world population has autism spectrum disorder (ASD). The Centers for Disease Control estimates that in the U.S. 1 in 68 children (1 in 42 boys and 1 in 189 girls) have autism spectrum disorder (ASD).

 

ASD is a serious disorder that impairs the individual’s ability to lead independent lives including entering relationships or finding and holding employment. Its causes are unknown and there are no known cures. Treatment is generally directed at symptoms and can include behavioral therapies and drug treatments. Clearly, there is a need for effective treatment options. In today’s Research News article “Relaxation Response–Based Yoga Improves Functioning in Young Children with Autism: A Pilot Study.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3221508/

Rosenblatt and colleagues study the application of yoga practice for autism spectrum disorder (ASD) in a pilot investigation.

 

They recruited children between the ages of 3 to 16 who were diagnosed with ASD and divided them into preschool (ages3-4), latency (ages 5-12), and adolescence (ages 13-16) groups. The children continued their usual treatments plus practiced yoga for 45 minutes once a week for eight weeks. Parents were instructed to encourage yoga practice at home guided with a CD. The program included breathing techniques, postures, music and dance, and relaxation. The participants were measured before and after the 8-week treatment period for behavioral symptoms, atypicality, depression, externalizing, internalizing, aberrant behaviors, and irritability.

 

They found that the latency group (ages 5-12) after the 8 weeks of yoga practice showed significant improvements in behavioral symptoms, atypicality, depression, externalization, internalization, and irritability. These are interesting results, but it was a pilot study, lacking a control condition. So, conclusions must be highly tempered. Nevertheless, over the course of the study the 5 to 12-year-old children had significant improvements in ASD symptoms.

 

It is particularly interesting that atypicality was improved. Atypicality involves the core characteristics of autism, including all of their atypical behaviors, behaviors well outside the norms. Interestingly, it also involves extremes in intelligence, from genius to retardation. So, yoga practice appears to go right to the core of autism and improve the unusual behavior that are typical of ASD. This is particularly significant and provides impetus to performing a large randomized clinical trial of yoga practice as a treatment for autism spectrum disorder.

 

So, improve autism with yoga.

 

”But seeing the kids—many of whom were extremely anxious, withdrawn, or angry—let go, for even a moment, was a revelation. We were amazed at how effective yoga was with these children and how much they enjoyed it.” – Louise Goldberg.

 

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

Rosenblatt, L. E., Gorantla, S., Torres, J. A., Yarmush, R. S., Rao, S., Park, E. R., … Levine, J. B. (2011). Relaxation Response–Based Yoga Improves Functioning in Young Children with Autism: A Pilot Study. Journal of Alternative and Complementary Medicine, 17(11), 1029–1035. http://doi.org/10.1089/acm.2010.0834

 

Abstract

Objectives

The study objectives were to develop and objectively assess the therapeutic effect of a novel movement-based complementary and alternative medicine approach for children with an autism-spectrum disorder (ASD).

Design

A within-subject analysis comparing pre- to post-treatment scores on two standard measures of childhood behavioral problems was used.

Settings and location

The intervention and data analysis occurred at a tertiary care, medical school teaching hospital.

Subjects

Twenty-four (24) children aged 3–16 years with a diagnosis of an ASD comprised the study group.

Intervention

The efficacy of an 8-week multimodal yoga, dance, and music therapy program based on the relaxation response (RR) was developed and examined.

Outcome measures

The study outcome was measured using The Behavioral Assessment System for Children, Second Edition (BASC-2) and the Aberrant Behavioral Checklist (ABC).

Results

Robust changes were found on the BASC-2, primarily for 5–12-year-old children. Unexpectedly, the post-treatment scores on the Atypicality scale of the BASC-2, which measures some of the core features of autism, changed significantly (p=0.003).

Conclusions

A movement-based, modified RR program, involving yoga and dance, showed efficacy in treating behavioral and some core features of autism, particularly for latency-age children.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3221508/

Improve Quality-of-life and Stress Responses in Caregivers for Patients with Dementia

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Improve Quality-of-life and Stress Responses in Caregivers for Patients with Dementia

 

By John M. de Castro, Ph.D.

 

“Mindfulness also happens to be a salvation for caregivers facing the ongoing stress from caring for a loved one with dementia. There is another reason mindfulness practice can be a game changer for dementia caregivers. Mindfulness can also help you provide care for your loved one with greater ease.” – Marguerite Manteau-Rao

 

Dementia is a progressive loss of mental function produced by degenerative diseases of the brain. Dementia patients require caregiving particularly in the later stages of the disease. Alzheimer’s disease is the most common type of dementia and accounts for 50 to 70 percent of dementia cases. Other types of dementia include vascular dementia, mixed dementia, dementia with Lewy bodies and frontotemporal dementia. For Alzheimer’s disease alone, there are an estimated 10 million caregivers providing 9 billion hours of care at a value of over $100 Billion dollars.

 

Caregiving for dementia patients is a daunting and all too frequent task. It is an intense experience that can go on for four to eight years with increasing responsibilities as the loved one deteriorates. In the last year, 59% of the caregivers report that they are effectively on duty 24/7. Over time dementia will lead to loss of memory, loss of reasoning and judgment, personality and behavioral changes, physical decline, and death. The memory and personality changes in the patient may take away all those characteristics that make the loved one identifiable, unique, and endearing, producing psychological stress in the caregiver. The feelings of hopelessness can be overwhelming regarding the future of a patient with an irreversible terminal degenerative illness. In addition, caregivers often experience an anticipatory grief associated with a feeling of impending loss of their loved one. If this isn’t bad enough, a little appreciated consequence is that few insurance programs cover dementia care outside of the hospital. So, medical expenses can produce extra financial strain on top of the loss of income for the caregiver. It is sad that 72% of the caregivers reported relief when their loved one passes away.

 

Obviously, there is a need to both care for the dementia patients and also for the caregivers, for all types of caregiving but particularly for dementia. They play an essential and often irreplaceable role. So, finding ways to ease the burden is extremely important. Mindfulness practice for caregivers has been shown to help them cope with the physical and psychological demands of caregiving.  In today’s Research News article “Randomized Controlled Trial of Inner Resources Meditation for Family Dementia Caregivers.” See summary below or view the full text of the study at:

http://onlinelibrary.wiley.com.ezproxy.shsu.edu/doi/10.1002/jclp.22470/full

Waelde and colleagues employ a mindfulness meditation with mantra practice to treat caregivers for dementia patients. They recruited female dementia caregivers and randomly assigned them to receive either an 9-week, once a week for 90 minutes, group-based, meditation with mantra practice with encouraged home practice, or a psychoeducation with telephone support condition. They were measured before and after training and one month later for satisfaction with life, depression, self-efficacy, subjective improvement, mental status, and diurnal salivary cortisol slope, a measure of stress.

 

They found that at the one-month follow up the mindfulness meditation with mantra practice group had significantly greater improvement than the psychoeducation group in life satisfaction and diurnal salivary cortisol slope. This suggests that the intervention reduced stress and improved the caregivers perceived quality of life. There were not significant improvements in depression or self-efficacy, but this may have been due to the amount of home practice. Indeed, the greater the amount of meditation practice occurring at home the greater the decrease in depression and the greater the increase in self-efficacy. This suggests that, in order for the mindfulness meditation with mantra practice to be effective for reducing depression and for improving the caregiver’s ability to cope with stress, it must be practiced regularly at home.

 

These results are potentially important. They suggest that meditation may be an effective means to improve the physical and psychological conditions of dementia caregivers. It should be mentioned that no one dropped out of the meditation condition, indicating that it is tolerable within the framework of the taxed time availability of the caregivers.

 

So, improve quality-of-life and stress responses in caregivers for patients with dementia.

 

“Mindfulness practice is especially relevant to the predicament of dementia caregiving. It can give caregivers the inner resources to sustain themselves emotionally and physically over the long haul and is a tool they can always fall back on moment to moment, regardless of the intensity of the care relationship.” – Marguerite Manteau-Rao

 

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

Waelde, L. C., Meyer, H., Thompson, J. M., Thompson, L. and Gallagher-Thompson, D. (2017), Randomized Controlled Trial of Inner Resources Meditation for Family Dementia Caregivers. J. Clin. Psychol.. doi:10.1002/jclp.22470

 

Abstract

Objective

This randomized controlled trial examined the comparative effectiveness of 2 interventions for improving diurnal cortisol slope and life satisfaction and reducing stress symptoms among older female dementia family caregivers.

Method

Thirty-one family dementia caregivers were randomized to 8 weeks of Inner Resources for Stress mindfulness meditation and mantra training (IR) or psychoeducation and telephone support (PTS).

Results

Intention-to-treat analyses revealed statistically significant pre-post improvements in diurnal cortisol slope and overall life satisfaction, but not depression or self-efficacy, in the IR relative to the PTS group. Adherence to between-session meditation practice was significantly associated with decreases in depression and self-reported improvements in ability to cope with stress. In addition, IR participants rated the overall benefits of the program more highly than the PTS group.

Conclusion

These results indicate that mindfulness meditation and mantra has promise as a feasible and effective caregiver intervention for quality of life and physiological responding to stress.

http://onlinelibrary.wiley.com.ezproxy.shsu.edu/doi/10.1002/jclp.22470/full

 

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

 

Improve Anxiety and Work Better with Mindfulness

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Improve Anxiety and Work Better with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Being mindful means paying attention to the present moment, exactly as it is. It is really hard to be anxious if you are completely focused on the present moment” – AnxietyBC

 

Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults, or 18% of the population. Generalized Anxiety Disorder (GAD) affects about 3.1% of the U.S. population. GAD involves excessive worry about everyday problems. People with GAD become anxious in anticipation of problems with their finances, health, employment, and relationships. They typically have difficulty calming their concerns, even though they realize that their anxiety is more intense than the situation warrants. Physically, GAD sufferers will often show excessive fatigue, irritability, muscle tension or muscle aches, trembling, feeling twitchy, being easily startled, trouble sleeping, sweating, nausea, diarrhea or irritable bowel syndrome, and headaches. Clearly, GAD will interfere with the performance of normal daily activities including impairing work performance.

 

Anxiety disorders have generally been treated with drugs. It has been estimated that 11% of women in the U.S. are taking anti-anxiety medications. But, there are considerable side effects and these drugs are often abused. So, there is a need to develop alternative treatments. Recently, it has been found that mindfulness training can be effective for anxiety disorders. Mindfulness-Based Stress Reduction (MBSR) contains three mindfulness trainings, meditation, body scan, and yoga, and has been shown to be effective in treating anxiety. So, it would be reasonable to expect that MBSR training would improve work performance in people with Generalized Anxiety Disorder (GAD).

 

In today’s Research News article “.” See summary below or view the full text of the study at:

http://www.sciencedirect.com.ezproxy.shsu.edu/science/article/pii/S0022399917300661

Hoge and colleagues recruited male and female adult patients who were diagnosed with Generalized Anxiety Disorder (GAD) and randomly assigned them to receive either an 8-week program of Mindfulness-Based Stress Reduction (MBSR) or a comparable stress management program. Participants were measured before and after the 8-week training period and also followed up 24 weeks later for workplace performance, absenteeism, including entire workdays missed and partial workdays missed, healthcare utilization practices, and home meditation practice.

 

They found that at the conclusion of treatment the MBSR group had significantly fewer partial days lost than the control group. In addition, they found that at follow-up the greater the amount of meditation practice the fewer the partial days missed and the fewer the visits to a mental health professional. Hence, MBSR training helps to improve attendance at work and reduce the utilization of mental health care in people with Generalized Anxiety Disorder (GAD). Hence, MBSR appears to improve GAD sufferers’ ability to function in their occupations.

 

Anxiety is a fear of potential future negative events. It is dependent upon future oriented thought processes. Mindfulness training may counteract this by focusing the individual on the present moment. Since, there are no negative events there in the present moment, anxiety dissipates. In addition, mindfulness training improves the individual’s ability to see the negative future projections as they arise in the mind and recognize that they are not based in present reality. This can lead to reduced anxiety and better performance at work.

 

So, improve anxiety and work better with mindfulness.

 

“The goal of mindful practices is to force us to be present, so we don’t waste precious days worrying. Needless anxiety and stress cannot burden us if the thoughts don’t enter our mind. And fortunately, we are only capable of focusing on one thing at a time. When you’re aware of only what you’re working on and the sensations of your body, conscious worry is not possible.” – Jordan Bates

 

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

Hoge EA, Guidos BM, Mete M, Bui E, Pollack MH, Simon NM, Dutton MA. Effects of mindfulness meditation on occupational functioning and health care utilization in individuals with anxiety. J Psychosom Res. 2017 Apr;95:7-11. doi: 10.1016/j.jpsychores.2017.01.011.

 

Highlights

  • Individuals that received mindfulness training had a reduction in partial workdays missed.
  • Work loss, specifically partial days missed decreased as patients practiced mindfulness more often at home.
  • Mental health visits decreased more in patients who practiced mindfulness more often at home.

Abstract

Objectives

To examine the effect of mindfulness meditation on occupational functioning in individuals with Generalized anxiety disorder (GAD).

Methods

Fifty-seven individuals with GAD (mean (SD) age = 39 (13); 56% women) participated in an 8-week clinical trial in which they were randomized to mindfulness-based stress reduction (MBSR) or an attention control class. In this secondary analysis, absenteeism, entire workdays missed, partial workdays missed, and healthcare utilization patterns were assessed before and after treatment.

Results

Compared to the attention control class, participation in MBSR was associated with a significantly greater decrease in partial work days missed for adults with GAD (t = 2.734, df = 51, p = 0.009). Interestingly, a dose effect was observed during the 24-week post-treatment follow-up period: among MBSR participants, greater home mindfulness meditation practice was associated with less work loss and with fewer mental health professional visits.

Conclusion

Mindfulness meditation training may improve occupational functioning and decrease healthcare utilization in adults with GAD.

http://www.sciencedirect.com.ezproxy.shsu.edu/science/article/pii/S0022399917300661

Violence and Peace

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Violence and Peace

 

By John M. de Castro, Ph.D.

 

“Root out the violence in your life, and learn to live compassionately and mindfully. Seek peace. When you have peace within, real peace with others is possible.” ― Thich Nhat Hanh

 

Over the last few years, senseless violence has become more and more prevalent in our society and in our world. Over the last year, in particular, despicable violent acts seem to be occurring at a higher and higher frequency, to the point where they seem to be happening constantly. Besides the horror and disgust produced, these acts produce fear and anger, leading to a desperate need to do something about it. The most frequent solution is to answer violence with repression or with more violence. As the gun rights lobby has said, “the only way to stop a bad guy with a gun is with a good guy with a gun.”

 

As Mahatma Gandhi has recognized “Victory attained by violence is tantamount to a defeat, for it is momentary.” It attempts to rectify the problem quickly, but the roots of the problem are deep and it does not address the roots. It only deals with the surface manifestations. As Mahatma Gandhi stated “I object to violence because when it appears to do good, the good is only temporary; the evil it does is permanent.” So, violence produces a momentary solution but in the long-run actually deepens the problem. This is on display in the Middle East where violence has begot violence for centuries. Rather than solving the root problems, it has instead led to more and more hatred, violence, and deeper and deeper problems.

 

On the other hand, when violence is met with non-violence, with forgiveness and understanding, the good it does is very long-lasting. There was genocidal violence in the African country of Rwanda, leading to the violent death of nearly a million people. In the aftermath of this horrific violence, the leaders of group that was the target of the violence, took control of the country. But, rather than demanding revenge and retribution they embarked on a campaign of non-violence and forgiveness, working to peacefully integrate both factions into a unified society. The results have been startling and wonderful. Rwanda is now peaceful and developing rapidly. The campaign of non-violence and forgiveness has produced long-lasting good that to this day has not only healed the country, but is helping it to prosper.

 

The Republic of South Africa was ruled for decades by whites who repressed and subjugated a black majority with aggression and violence. The apartheid regime controlled the majority with ruthless brutal efficiency. It jailed the leader of the majority blacks, Nelson Mandela for 27 years. At the time of his trial that led to the unjust imprisonment he declared “I have fought against white domination, and I have fought against black domination. I have cherished the ideal of a democratic and free society in which all persons live together in harmony and with equal opportunities. It is an ideal which I hope to live for and to achieve. But if needs be, it is an ideal for which I am prepared to die.” When apartheid was finally overthrown, in part due to the non-violent pressure put on South Africa by the community of nations, Nelson Mandela was freely elected as the new leader of South Africa.

 

Rather than taking vengeance and retribution on the white minority, Mandela launched a campaign of forgiveness, non-violence, and reconciliation. He worked to fulfill his vision of “a democratic and free society in which all persons live together in harmony.” Like with Rwanda, the results were nothing sort of astounding. Subsequently South Africa has thrived peacefully. It is not without problems. But, the entire community is involved in trying to peacefully solve them. This remarkable peaceful solution is still working well over a quarter of a century later. Once again, the non-violence and forgiveness produced long-lasting benefits for all that to this day has not only healed South Africa, but helped it prosper.

 

India was ruled for by the British for nearly a century. For 25 years Mahatma Gandhi led a campaign of non-violent civil disobedience that culminated in India attaining independence from Great Britain. The aftermath of this victory was not one of retribution, instead India has maintained friendly, peaceful relations with Great Britain that endure to this day. The non-violent independence movement produced the largest democracy in the world that has lasted now for over 65 years. The victory was gained by non-violence and it has lasted and helped India remain peaceful and develop for the good of all of its people.

 

In the United States, the long-oppressed black minority, led by Martin Luther King, who taught that “Violence as a way of achieving racial justice is both impractical and immoral. I am not unmindful of the fact that violence often brings about momentary results. Nations have frequently won their independence in battle. But in spite of temporary victories, violence never brings permanent peace.” Instead, he led a movement of non-violent civil disobedience based upon love, not hate. This campaign resulted in the U.S. government passing civil rights legislation that ended legal discrimination against blacks and launched a half-century of reconciliation. Although racial problems persist, the non-violent movement has produced a lasting, and still growing, integration of the races into the fabric of U.S. society, including the election of Barak Obama, the nation’s first black president.

 

So, there appears to be a solution to violence and hatred and it is not more violence. It is forgiveness and non-violence. Rather than producing more hatred and violence it has resulted in less, to the benefit of all, and rather than being a momentary solution, it has produced lasting and growing benefits for everyone. This is not to be naive and see non-violence as an easy solution. It is not. Gandhi commented “The weak can never forgive. Forgiveness is the attribute of the strong.” It took years of difficult struggle. But the results have been well worth it. Taking the long hard road, involving non-violence, forgiveness, and reconciliation, true healing is produced and a peaceful future insured.

 

These wonderful changes were produced by amazing charismatic leaders of historic movements. We can’t expect to be like them and shouldn’t wait for others like them to come along and lead. So, what can we as individuals do to stop violence and make for a safe and peaceful world. I, like many others, has always thought grandiosely, looking for ways to change the world. But, I’ve now realized that that’s a mistake. Rather, we can begin to change the world only if we first change ourselves. If we act from our egoic selves with all our flaws and issues we may, in fact, make matters worse. Gandhi provides guidance in this matter stating “You must be the change you wish to see in the world.” In other words, if we want to change the world into a safer and more peaceful place we must first make ourselves safer and more peaceful.

 

As the great sage Thich Nhat Hanh wrote “You should not be too eager to help right away. There are two things: to be and to do. Don’t think too much about to do—to be is first. To be peace. To be joy. To be happiness. And then to do joy, to do happiness—on the basis of being. So first you have to focus on the practice of being. Being fresh. Being peaceful. Being attentive. Being generous. Being compassionate. This is the basic practice.” We must first become peaceful ourselves before we can bring peace to others. But, how are we to become peaceful ourselves? This is a mindfulness practice.  We must look carefully at our own anger, hatred, fear, hostility, need for revenge, and aggression and work to root out these issues in ourselves. We need to be honest with ourselves that the seeds of all of these negative states are in us. I will confess that they are within me. Recognizing them is the first step, but then we must not water these seeds and make them stronger. Rather we need to simply recognize them, and let them go. This is not a simple or quick process. It may take a while. Be patient. Slowly, bringing the peacefulness of mindfulness to them, they will become weaker and weaker.

 

At the same time as we weaken our negative states, we need to water the seeds of love, compassion, and understanding. As Thich Nhat Hanh writes “If in our daily life we can smile, if we can be peaceful and happy, not only we, but everyone will profit from it. This is the most basic kind of peace work.” We don’t need to find that peaceful happiness. It is always there within us. But, it needs to be released by practice. To start the day with a smile is a great place to begin. Then, focus on treating those that we are closest to with understanding, kindness, and love. After all, if we can’t treat our family and friends this way, how are we ever to be able to treat strangers and even our enemies with compassion. Once again, don’t expect to totally change overnight. Just work to improve a little bit at a time.

 

Developing understanding and compassion for those whom we would call our enemies is more difficult, but to bring peace to the world, we must. As Thich Nhat Hanh writes “It never helps to draw a line and dismiss some people as enemies, even those who act violently. We have to approach them with love in our hearts and do our best to help them move in a direction of nonviolence. If we work for peace out of anger, we will never succeed. Peace is not an end. It can never come about through non-peaceful means.” We can develop compassion for our enemies by contemplating deeply their lives and situations. In a sense, putting ourself in their shoes. Recognizing that if we were brought up like they were, had the experiences that they’ve had, and are in the environment that they are, that we would probably be just like them. If we had lived the life that the terrorist lived, would we not also have become a terrorist? Once we can do this, then we can find love and compassion toward them. This does not mean that we are OK with their actions. We must, in fact, unequivocally and forcefully point out and oppose their wrongful acts. But recognize that it’s the actions and not the individual that we oppose. We must pursue and demand justice through a system of laws and not by meeting wrong with wrong. At the same time, we should recognize the inherent humanity of the perpetrators. Treat them justly, not with vengeance, but with compassion.

 

In working toward becoming the change we seek. We should recognize that the only time to be peaceful is in the present moment. We shouldn’t think, I’ll be peaceful later or that once the mortgage is paid off then I’ll work on peacefulness. Peace can only happen in the now. As Thich Nhat Hanh writes “Each moment is a chance for us to make peace with the world, to make peace possible for the world, to make happiness possible for the world.”  We will not be able to do this all at once or be it all of the time. But, it is important that we work gradually, changing ourselves a little bit every day. I find that the practice of loving-kindness meditation practice can be a great help in cultivating these positive states and feelings not only toward our family and friends, but also to strangers, and even to our enemies.

 

Following these steps will not immediately change the world and stop horrible violence in its tracks. But, I believe that patient growth and change in ourselves will eventually change the world. I like to think of non-violent, loving, compassionate actions as creating ripples on the pond. Acts of kindness and compassion toward others inspires them to be kind and compassionate, that inspires the people around them to be kind and compassionate, etc. etc. etc. Peacefulness infects others who become more peaceful which, in turn, infect others to become more peaceful, etc. etc. etc. These are ripples moving throughout the ocean of humanity creating good and promoting good. We can change the world, but we must start small with ourselves, creating peace within. This will over time result in the elimination of violence and the promotion of peace and harmony.

 

“If we are peaceful, if we are happy, we can smile and blossom like a flower, and everyone in our family, our entire society, will benefit from our peace.” ― Thich Nhat Hanh

 

― Thich Nhat Hanh

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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