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

Making the Ego Go Away is a Mystical Experience

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psychodelics-ego-dissolution2-nour

By John M. de Castro, Ph.D.

 

“When subjected to a scientific experiment, these characteristics proved to be identical for spontaneous and psychedelic mystical experiences.
1. Unity is a sense of cosmic oneness achieved through positive ego transcendence. Although the usual sense of identity, or ego, fades away, consciousness and memory are not lost; . . ., so that a person reports that he feels a part of everything that is, or more simply, that “all is One.”  – Walter N. Pahnke

 

The core experience that has been found to be present in spiritual awakenings is a loss of the personal self. What they used to refer to as the self is experienced as just a part of an integrated whole. People who have had these experiences report feeling interconnected with everything else in a sense of oneness with all things. Although awakening experiences can vary widely, they all contain this experience of oneness.

 

Millions of people worldwide seek out spiritual awakening by engaging in practices, such as meditation, yoga, and prayer. Others use drugs such as peyote, mescaline, LSD, ayahuasca and

psilocybin to induce spiritual awakenings. The experiences produced by the drugs have many characteristics which are unique to the experiencer, their religious context, and their present situation. But, the common, central feature of these drug experiences is a sense of oneness, that all things are contained in a single thing, a sense of union with the universe and/or God and everything in existence.

 

Hence, central to both practice induced awakenings and psychedelic drug experiences is a loss of self that is sometimes called an ego death or an ego dissolution. In today’s Research News article “Ego-Dissolution and Psychedelics: Validation of the Ego-Dissolution Inventory (EDI).” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1358413174182605/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4906025/

Nour and colleagues attempt to develop a psychometric scale measuring ego dissolution and its opposite ego inflation and compare the results on this scale for people who self-reported use of psychedelic drugs, cocaine, and alcohol. They recruited participants with on-line ads and obtained anonymous responses from 691 people. The ego dissolution inventory (EDI) contained 8 items; “I experienced a dissolution of my “self” or ego,” “I experienced a dissolution of my “self” or ego,” “I felt at one with the universe,” “I felt a sense of union with others,” “I experienced a decrease in my sense of self-importance,” “ I experienced a disintegration of my “self” or ego,” “I felt far less absorbed by my own issues and concerns,” “I lost all sense of ego,” “all notion of self and identity dissolved away.” Items were rated 0–100, with zero defined as “No, not more than usually”, and 100 defined as “Yes, entirely or completely.”

 

They found that the ego dissolution inventory (EDI) had adequate psychometric properties suggesting reliability and validity of the scale. The scores on the EDI were extremely similar to the participant’s responses to unity experiences on the Mystical Experiences Questionnaire (MEQ) suggesting that ego-dissolutions were virtually identical to reported senses of oneness. Interestingly, they found that ego dissolution was highly related to well-being suggesting that loss of the self produces a sense of personal well-being. In terms of drugs, it was found that when psychedelic drug dose or intensity of experience was high, ego dissolution was also high. But, there was no such relationship with cocaine or alcohol, while when cocaine dose was high ego-inflation was also high. So, psychedelic use is associated with ego dissolution while cocaine use is associated with a heightened sense of self, ego-inflation.

 

The results demonstrate that the ego dissolution can be measured and that the EDI is a reliable and valid measure. They further indicate that ego dilution and unity experiences are virtually identical suggesting that they may be measures of the same experience. The results also show that psychedelic drug use, but not cocaine or alcohol are highly associated with ego dilution. All of this adds to the case that awakening experiences and psychedelic drug experiences are either extraordinarily similar or perhaps identical. Since psychedelic drugs alter the brain, the results further suggest that awakening experiences may be due to similar changes in the brain.

 

This study was strictly correlational and no causal connections can be determined. But, these interesting results strongly suggest that a double-blind clinical trial of drug effects on ego dissolution and inflation should be conducted. It is not possible to manipulate participants into having non-drug induced awakening experiences. But, the similarity between the two suggests that drug induced experiences may be an excellent model for the study of the neural changes that underlie spiritual awakening experiences

 

“Because the ego never actually exists, those who are most captivated by its illusion are still playing. They take it seriously and do not know that they are playing. By inducing ego-death and evolutionary perspectives, psychedelic drugs can counteract
the fear of death.” – LSD Experience – Ego

 

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

Nour, M. M., Evans, L., Nutt, D., & Carhart-Harris, R. L. (2016). Ego-Dissolution and Psychedelics: Validation of the Ego-Dissolution Inventory (EDI). Frontiers in Human Neuroscience, 10, 269. http://doi.org/10.3389/fnhum.2016.00269

 

Abstract

Aims: The experience of a compromised sense of “self”, termed ego-dissolution, is a key feature of the psychedelic experience. This study aimed to validate the Ego-Dissolution Inventory (EDI), a new 8-item self-report scale designed to measure ego-dissolution. Additionally, we aimed to investigate the specificity of the relationship between psychedelics and ego-dissolution.

Method: Sixteen items relating to altered ego-consciousness were included in an internet questionnaire; eight relating to the experience of ego-dissolution (comprising the EDI), and eight relating to the antithetical experience of increased self-assuredness, termed ego-inflation. Items were rated using a visual analog scale. Participants answered the questionnaire for experiences with classical psychedelic drugs, cocaine and/or alcohol. They also answered the seven questions from the Mystical Experiences Questionnaire (MEQ) relating to the experience of unity with one’s surroundings.

Results: Six hundred and ninety-one participants completed the questionnaire, providing data for 1828 drug experiences (1043 psychedelics, 377 cocaine, 408 alcohol). Exploratory factor analysis demonstrated that the eight EDI items loaded exclusively onto a single common factor, which was orthogonal to a second factor comprised of the items relating to ego-inflation (rho = −0.110), demonstrating discriminant validity. The EDI correlated strongly with the MEQ-derived measure of unitive experience (rho = 0.735), demonstrating convergent validity. EDI internal consistency was excellent (Cronbach’s alpha 0.93). Three analyses confirmed the specificity of ego-dissolution for experiences occasioned by psychedelic drugs. Firstly, EDI score correlated with drug-dose for psychedelic drugs (rho = 0.371), but not for cocaine (rho = 0.115) or alcohol (rho = −0.055). Secondly, the linear regression line relating the subjective intensity of the experience to ego-dissolution was significantly steeper for psychedelics (unstandardized regression coefficient = 0.701) compared with cocaine (0.135) or alcohol (0.144). Ego-inflation, by contrast, was specifically associated with cocaine experiences. Finally, a binary Support Vector Machine classifier identified experiences occasioned by psychedelic drugs vs. cocaine or alcohol with over 85% accuracy using ratings of ego-dissolution and ego-inflation alone.

Conclusion: Our results demonstrate the psychometric structure, internal consistency and construct validity of the EDI. Moreover, we demonstrate the close relationship between ego-dissolution and the psychedelic experience. The EDI will facilitate the study of the neuronal correlates of ego-dissolution, which is relevant for psychedelic-assisted psychotherapy and our understanding of psychosis.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4906025/

 

Reduce Anxiety and Depression with Mindfulness and Yoga

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mindfulness-yoga-depression-anxiety2-falsafi

By John M. de Castro, Ph.D.

 

“But for many patients dealing with depression, anxiety, or stress, yoga may be a very appealing way to better manage symptoms. Indeed, the scientific study of yoga demonstrates that mental and physical health are not just closely allied, but are essentially equivalent. The evidence is growing that yoga practice is a relatively low-risk, high-yield approach to improving overall health.” – Harvard Mental Health Letter

 

Many people have fond memories of their college years. It is likely, however, that they forgot about the stress and angst of those years. The truth is that college is generally very stressful for most students, from the uncertainty of freshman year, to the social stresses of emerging adulthood, to the anxiety of launching into a career after senior year. Evidence for the difficulties of these years can be found in college counseling centers which are swamped with troubled students. In fact, it’s been estimated that half of all college students report significant levels of anxiety and depression.

 

In recent years, it has become apparent that contemplative practices are powerful treatment options for depression and anxiety disorders either alone or in combination with other therapies. Both mindfulness training and yoga practice have been found to be effective. But, there has not been a direct comparison. In today’s Research News article “Controlled Trial of Mindfulness Versus Yoga: Effects on Depression and/or Anxiety in College Students.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1357219097635346/?type=3&theater

or see summary below, Falsafi recruited college students, with a diagnosis of wither anxiety disorder or depression, and randomly assigned them to receive 8 weeks, 75 minutes per week, plus 20 minutes per day of home practice, of either mindfulness training or Hatha yoga practice, or to a no-treatment control condition. All groups also continued their usual treatments of drugs or psychotherapy. The students were assessed for mindfulness, depression, anxiety, stress, and self-compassion prior to treatment, mid treatment (week 4), the end of treatment (week 8) and a follow-up at week 12.

 

They found that in comparison to the no-treatment control condition both the mindfulness training and yoga practice groups had significant decreases in anxiety, depression, and stress, and increases in mindfulness and these improvements were maintained at the 12-week follow-up. There were no significant differences found between the effects of mindfulness training or yoga practice, except that only the mindfulness training groups showed a significant increase in self-compassion. This latter difference was probably due to the fact that the mindfulness training included specific exercises to improve self-compassion including loving-kindness meditation practice.

 

These findings confirm previous findings that both mindfulness training and yoga practice produce clinically significant improvements in mindfulness, anxiety, depression, and stress, and that mindfulness improves self-compassion. The interesting aspect of this study is that comparable amounts of mindfulness and yoga practice did not differ in effectiveness. This is useful as different people prefer mindfulness training or yoga practice. So, individuals with anxiety and depression can choose which practice they are most comfortable with. This should increase participation and compliance and as a result effectiveness.

 

So, reduce anxiety and depression with mindfulness and yoga.

 

 

“People with anxiety have a problem dealing with distracting thoughts that have too much power. They can’t distinguish between a problem-solving thought and a nagging worry that has no benefit. If you have unproductive worries, you can train yourself to experience those thoughts completely differently. You might think ‘I’m late, I might lose my job if I don’t get there on time, and it will be a disaster!’ Mindfulness teaches you to recognize, ‘Oh, there’s that thought again. I’ve been here before. But it’s just that—a thought, and not a part of my core self,’” – Elizabeth Hoge

 

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

Falsafi N. A Randomized Controlled Trial of Mindfulness Versus Yoga: Effects on Depression and/or Anxiety in College Students. J Am Psychiatr Nurses Assoc. 2016 Aug 26. pii: 1078390316663307. [Epub ahead of print]

 

Abstract

BACKGROUND: Depression and anxiety disorders are two of the most common mental disorders in the United States. These disorders are prevalent among college students.

OBJECTIVE: The main objective of this study is to compare the effectiveness of two different types of intervention practices (mindfulness vs. yoga) and a noninterventional control group in mitigating the effects of depression and/or anxiety in college students.

METHOD: A sample of 90 students (both genders) over age 18 who had a diagnosis of anxiety and/or depression was recruited from 11,500 undergraduate college students in a mid-size university. The study’s design included stratified-randomized controlled repeated measures with three groups: a mindfulness intervention group, a yoga-only intervention group, and a noninterventional group. Participants were randomly assigned to the aforementioned three groups. Participants in the intervention groups received an 8-week training either in mindfulness or yoga. Depressive, anxiety, stress symptoms, self-compassion, and mindfulness were measured at baseline, Week 4, Week 8, and Week 12.

RESULTS: Depressive, anxiety, and stress symptoms decreased significantly (p < .01) from baseline to follow-up conditions in both the mindfulness and yoga intervention groups. The changes in mindfulness scores were also significant in both groups. However, the changes in self-compassion scores were significant only in the mindfulness intervention group. No significant changes in the control group were demonstrated.

CONCLUSIONS: The findings from this study can provide useful information to nurses and other health care providers. This study may have implications for a cost-effective treatment for depression and anxiety.

 

Tai Chi for Physical and Psychological Health after Heart Failure

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tai-chi-heart-failure2-yeh

By John M. de Castro, Ph.D.

 

“A growing body of carefully conducted research is building a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age.” – Peter M. Wayne

 

Cardiovascular disease is the number one killer, claiming more lives than all forms of cancer combined. “Heart disease is the leading cause of death for both men and women. About 610,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths. Every year about 735,000 Americans have a heart attack.” – Centers for Disease Control. A myriad of treatments has been developed for heart disease including a variety of surgical procedures and medications. In addition, lifestyle changes have proved to be effective including quitting smoking, weight reduction, improved diet, physical activity, and reducing stresses.

 

Contemplative practices, such as tai chi and yoga, have also been shown to be helpful for heart health. In addition, mindfulness practices have also been shown to be helpful for producing the kinds of other lifestyle changes needed such as smoking cessation, weight reduction, and stress reduction. Tai Chi is an ancient practice involving slow motion smooth mindful movement. The reason that it has continued to be practiced by millions for centuries is that it has major mental and physical benefits. Modern research is verifying these benefits. Mindful movement practice has been shown to improve balance, self-concept, and attention span, reduce falls, boost the immune system and helps to relieve symptoms of arthritis, asthma, Parkinson’s disease, insomnia, even improve cancer recovery, and improve recovery from heart failure.

 

In today’s Research News article “The Impact of Tai Chi Exercise on Self-Efficacy, Social Support, and Empowerment in Heart Failure: Insights from a Qualitative Sub-Study from a Randomized Controlled Trial.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1356134834410439/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4866692/

Yeh and colleagues randomly selected and interviewed a sample of participants from a previous successful trial of tai chi for heart failure. This trial demonstrated that tai chi produced significant improvements in quality of life, exercise self-efficacy, and mood in the patients. In the prior trial patients were randomly assigned to receive either a 12-week tai chi intervention consisting of one-hour group classes held twice weekly, or an attention control group which attended education sessions twice weekly. At the end of treatment, a sub-sample of the participants were audio recorded answering a semi-structured interview on their heart condition and its impact on their lives, how the program helped them, and any negative effects. Themes were then classified using grounded-theory methods.

 

They found that both groups described improved self-efficacy to perform specific health behaviors and improved social support. In addition, the tai chi group described more global empowerment and perceived control of their health, a heightened or new sense of mindful awareness, greater calmness and less stress, greater reengagement in social activities, and improved strength, energy, flexibility, balance, decreased pain and stiffness, and overall endurance.

 

These qualitative findings support and extend the positive quantitative findings from the prior study and suggest that tai chi practice has many important benefits beyond the crucial health benefits. The tai chi participants felt more empowered, aware, and socially connected. These are important benefits that help the patient to feel in greater control of their lives and health and improve their quality of life. Since tai chi is a safe and gentle exercise with so many positive effects on heart failure patients, it should be strongly considered as part of the treatment for heart failure.

 

So, use tai chi for physical and psychological health after heart failure.

 

“patients with heart disease can benefit from traditional Chinese exercises. Not only may these exercises boost outcomes, they promote a better quality of life in patients with heart disease. As experts highlight, they’re generally safe for all ages and fitness levels. Exercises like tai chi require no special equipment and can be performed anywhere, including outside or indoors. So for patients who are unable to do more vigorous forms of exercise, traditional Chinese exercises may be a good option to promote better health.” – CardioSmart

 

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

Yeh, G. Y., Chan, C. W., Wayne, P. M., & Conboy, L. (2016). The Impact of Tai Chi Exercise on Self-Efficacy, Social Support, and Empowerment in Heart Failure: Insights from a Qualitative Sub-Study from a Randomized Controlled Trial. PLoS ONE, 11(5), e0154678. http://doi.org/10.1371/journal.pone.0154678

bstract

Objective: To qualitatively explore perceived physical and psychosocial effects and overall patient experience associated with a 12-week tai chi (TC) intervention and an education group in a clinical trial of patients with chronic heart failure (HF).

Subjects and Methods: We randomized 100 patients with chronic systolic HF (NYHA Class 1–3, ejection fraction≤40%) to a 12-week group TC program or an education control. At 12-weeks, semi-structured interviews were conducted on a random subset (n = 32; n = 17 in TC, n = 15 in control), audiorecorded and transcribed verbatim. Two independent reviewers extracted information using grounded-theory methods for emergent themes. We explored similarities and differences in themes/sub-themes between the groups, and examined qualitative association with changes from baseline to post-intervention in previously reported quantitative measures (e.g., Minnesota Living with HF, Cardiac Exercise Self Efficacy and Profile of Mood States).

Results: The mean age (±SD) of participants was 68±9 years, baseline ejection fraction 29±7%, and median New York Heart Association class 2 HF. We idenitifed themes related to the patient’s experience of illness, perceptions of self, and relationship to others. Specific psychosocial and physical benefits were described. Common themes emerged from both groups including: social support and self-efficacy related to activity/exercise and diet. The tai chi group, however, also exhibited a more global empowerment and perceived control. Additional themes in TC included mindfulness/self-awareness, decreased stress reactivity, and renewed social role. These themes mirrored improvements in previously reported quantitative measures (quality-of-life, self-efficacy, and mood) in TC compared to control. Patients in TC also reported physical benefits (e.g., decreased pain, improved energy, endurance, flexibility).

Conclusion: Positive themes emerged from both groups, although there were qualitative differences in concepts of self-efficacy and perceived control between groups. Those in tai chi reported not only self efficacy and social support, but overall empowerment with additional gains such as internal locus of control, self-awareness and stress management. Future studies of mind-body exercise might further examine perceived control, self-efficacy, and locus-of-control as potential mediators of effect.

 

Spiral Up Your Mood with Walking Meditation

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walking-meditatio2-gotink

By John M. de Castro, Ph.D.

 

“One of the most useful and grounding ways of attending to our body is the practice of walking meditation. Walking meditation is a simple and universal practice for developing calm, connectedness, and embodied awareness. It can be practiced regularly, before or after sitting meditation or any time on its own, such as after a busy day at work or on a lazy Sunday morning. The art of walking meditation is to learn to be aware as you walk, to use the natural movement of walking to cultivate mindfulness and wakeful presence.” – Jack Kornfield

 

Contemplative practices such as meditation, yoga, and tai chi / qigong, have been shown to elevate mood in normal individuals and individuals who suffer from mood disorders such as depression and anxiety. Two common techniques used with patients with mood disorders are Mindfulness-Based Cognitive Therapy (MBCT) and Mindfulness-Based Stress Reduction (MBSR). Both of these therapies contain a number of mindfulness training techniques including sitting meditation, body scan, and walking meditation. Although the effects of sitting meditation have been well documented, little is known about the effects of walking meditation.

 

It has long been reported that walking in nature elevates mood. It appears intuitively obvious that if it occurred in a beautiful natural place, it would greatly lift the spirits. But, there is little systematic research regarding these effects. It’s possible that conducting walking meditation in nature might potentiate the effects by combining two mood enhancing practices. In today’s Research News article “Mindfulness and mood stimulate each other in an upward spiral: a mindful walking intervention using experience sampling.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1355140297843226/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC5010615/

Gotink and colleagues studied the effects of waking meditation in nature on the moods of adults who had completed courses in either Mindfulness-Based Cognitive Therapy (MBCT) or Mindfulness-Based Stress Reduction (MBSR). The participants were measured a week before and during a walking meditation retreat of either 1, 3, or 6-days. Walking occurred in nature along the river Rhine in the Netherlands. During the walk their moods (content, cheerful, relaxed, energetic, calm, sad, irritated, insecure, and tense and mindful observing, acting with awareness, non-judgment, and non-reacting) were sampled at random times by responding to a signal on a cell phone which also collected the responses. Before and after the control and walking periods the participants filled out scales measuring depression, anxiety, rumination, and mindfulness.

 

They found that the mindful walking significantly increased positive moods and mindfulness and decreased negative moods. They also found that state mindfulness at one sampling significantly predicted increased positive moods and decreased negative moods at the next sampling. Similarly, positive moods at one sampling significantly predicted increased state mindfulness at the next sampling while negative moods at one sampling significantly predicted decreased state mindfulness at the next sampling. These findings suggest that walking in nature improves mood and that mindfulness increases appear to precede improvements in mood.

 

These are interesting findings. They demonstrate that the experience sampling method can be employed to monitor the growth in mindfulness and mood during walking in a natural setting. They further suggest that walking in nature produces an upward spiral of mindfulness and mood enhancement where increased mindfulness at one moment increases mood at the next which increases mindfulness at the next which increases mood at the next and so on.

 

So, spiral up your mood with walking meditation.

 

“The Buddha stressed developing mindfulness in the four main postures of the body:  standing, sitting, lying down and walking.  He exhorted us to be mindful in all these postures, to create a clear awareness and recollection of what we are doing when we are in any particular posture.” – Buddhist Society of Western Australia

 

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

Gotink, R. A., Hermans, K. S. F. M., Geschwind, N., De Nooij, R., De Groot, W. T., & Speckens, A. E. M. (2016). Mindfulness and mood stimulate each other in an upward spiral: a mindful walking intervention using experience sampling. Mindfulness, 7(5), 1114–1122. http://doi.org/10.1007/s12671-016-0550-8

 

Abstract

The aim of this study was to explore the feasibility and effectiveness of mindful walking in nature as a possible means to maintain mindfulness skills after a mindfulness-based cognitive therapy (MBCT) or mindfulness-based stress reduction (MBSR) course. Mindful walking alongside the river Rhine took place for 1, 3, 6, or 10 days, with a control period of a similar number of days, 1 week before the mindful walking period. In 29 mindfulness participants, experience sampling method (ESM) was performed during the control and mindful walking period. Smartphones offered items on positive and negative affect and state mindfulness at random times during the day. Furthermore, self-report questionnaires were administered before and after the control and mindful walking period, assessing depression, anxiety, stress, brooding, and mindfulness skills. ESM data showed that walking resulted in a significant improvement of both mindfulness and positive affect, and that state mindfulness and positive affect prospectively enhanced each other in an upward spiral. The opposite pattern was observed with state mindfulness and negative affect, where increased state mindfulness predicted less negative affect. Exploratory questionnaire data indicated corresponding results, though non-significant due to the small sample size. This is the first time that ESM was used to assess interactions between state mindfulness and momentary affect during a mindfulness intervention of several consecutive days, showing an upward spiral effect. Mindful walking in nature may be an effective way to maintain mindfulness practice and further improve psychological functioning.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC5010615/

Be Mindful with Parkinson’s Disease

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mindfulness-parkinsons2-advocat

 

By John M. de Castro, Ph.D.

 

“For the person with Parkinson’s, mindfulness might be considered as a method to help with issues of denial and acceptance, loss of independence, and the many frustrations that accompany a disease over which a person has no control and can help him or her feel more connected to body, mind, and spirit in ways that enhance self-understanding and personal insight.”

 

Parkinson’s Disease (PD) is an incurable progressive degenerative disease of the central nervous system. The condition is caused by the death of nerve cells in the brain that produce the neurotransmitter dopamine. Its physical symptoms include resting tremor, slow movements, muscle rigidity, problems with posture and balance, loss of automatic movements, and slurring of speech. PD itself is not fatal but is often associated with related complications can reduce life expectancy, such as falls, choking, and cardiovascular problems. There are also psychological effects, especially anxiety and depression. All of these symptoms result in a marked reduction in the quality of life. There are around seven million people worldwide and one million people in the U.S. living with PD and about 60,000 people are diagnosed with PD every year. PD is associated with aging as the vast majority of patients are diagnosed after age 50. In fact, it has been speculated that everyone would eventually develop PD if they lived long enough.

 

Mindfulness training has been found to improve the psychological symptoms and the quality of life with PD patients. In today’s Research News article “The effects of a mindfulness-based lifestyle program for adults with Parkinson’s disease: a mixed methods, wait list controlled randomised control study.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1354151734608749/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC5016929/

Advocat and colleagues investigate the effectiveness of mindfulness training on the symptoms of Parkinson’s Disease (PD). They randomly assigned Parkinson’s Disease patients to either receive a modified 6-week, 2-hour per week, mindfulness program or remain with treatment as usual on a wait list. Mindfulness training participants were also provided materials to practice at home. As part of the intervention, they also received education on PD management, stress managements, spirituality, exercise, nutrition, available support, and environmental issues. The participants were measured before and after treatment and 6 months later for PD symptoms, mindfulness, depression, anxiety, locus of control, exercise, and nutrition.

 

They found that the immediately after the intervention the mindfulness group in comparison to controls had a significant increase in mindfulness and perceived internal locus of control. At the 6-month follow up the mindfulness group had a significant increase in mindfulness, decrease in stress, and an improvement in their diet. On the average, but not significant, were improvements in in Parkinson’s Disease symptoms overall and with activities of daily living.

 

These results are disappointing and did not replicate previous findings of a positive effect of mindfulness training on PD. The study however, was small, with only 23 patients completing the intervention and thereby did not have sufficient statistical power to detect small differences. The mindfulness training also only lasted for 6-weeks and contained only 5-20 minutes per week of mindfulness training which may have been insufficient to be effective. In addition, follow up measures of adherence to the program were neutral suggesting that the participants were not particularly diligent in their practice. This suggests that future interventions should have a larger number of participants, contain more intensive mindfulness training, and include methods to insure compliance with the practice instructions.

 

Regardless of these disappointing findings, mindfulness training holds promise to help relieve the suffering of patients with Parkinson’s Disease. It is not a cure and it does not even delay the progression of the disease, but it can be helpful in improving the patient’s quality of life and ability to deal with PD. So, be mindful with parkinson’s disease.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

“Long-term mindfulness practitioners increase the working capacity of the brain and connections within the brain, and increase brain matter than non-practitioners. This suggests mindfulness may keep brains young and healthy.“ – Terry Gebhardt 

 

This and other Contemplative Studies posts are available at the Contemplative Studies Blog http://contemplative-studies.org/wp/

They are also available on Google+ https://plus.google.com/106784388191201299496/posts

 

Study Summary

Advocat, J., Enticott, J., Vandenberg, B., Hassed, C., Hester, J., & Russell, G. (2016). The effects of a mindfulness-based lifestyle program for adults with Parkinson’s disease: a mixed methods, wait list controlled randomised control study. BMC Neurology, 16(1), 166. http://doi.org/10.1186/s12883-016-0685-1

 

Abstract

Background: Parkinson’s disease (PD) is the second commonest neurodegenerative disease in developed countries. Current treatment for PD is pharmacologically focused and can have significant side-effects. There is increasing interest in holistic approaches including mindfulness to help manage the challenges associated with living with PD. We hypothesised that there would be an improvement in PD associated function and wellbeing in participants after participating in a 6-week mindfulness-based lifestyle program, and that these improvements would be sustainable at 6 months. Our primary objective was to determine changes in function and wellbeing associated with PD.

Methods: An exploratory prospective, mixed-method, randomised control trial incorporating a before and after design with a waitlist control, with an embedded qualitative component was conducted in 2012–2013. Participants included community living adults with disability congruent to H&Y Stage 2 PD, aged 18–75, fluent in spoken and written English and able to attend at least four of six sessions of the program. Participants were randomised to the intervention or wait-list control groups at two locations. All participants in the wait-list control group eventually received the intervention. Two randomisation codes were created for each location. Allocation to the intervention or wait-list control was by random number generation. The program facilitator and participants were blinded to participant data.

Results: Group 1 included 35 participants and group 2 (the waitlist control), 37. Data was analysed from 24 (group 1) and 33 (group 2) participants. The intervention group, compared to the waitlist control, showed a small improvement in function and wellbeing associated with PD immediately after the program (t-score = −0.59) and at 6-month post intervention (t-score = −1.42) as reported by the PDQ-39 SI. However this finding was not significant (p = 0.56 and 0.16 respectively). A small yet significant effect size (β = 0.23) in PDQ-39 ADL was reported in group 1 after 6-months post-intervention. This showed a positive improvement in the ADL as reported by group 1 after 6-months (t-score −1.8, p = 0.04). Four secondary measures are reported.

Conclusions: Our findings suggest mindfulness-based lifestyle programs have potential to assist participants in managing the ongoing difficulties associated with a neurological condition such as Parkinson’s disease. Importantly, our study shows promise for the long term benefits of such programs. Improvements to participant activities in daily living and mindfulness were retained at 6-months post intervention. A more definitive study should be conducted in a larger sample of PD patients to further explore these findings and their impact on reducing stress and anxiety in PD patients.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC5016929/

 

Improve Brain Processing of Emotions in the Elderly with Meditation

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By John M. de Castro, Ph.D.

 

“Yet until recently little was known about how a few hours of quiet reflection each week could lead to such an intriguing range of mental and physical effects. Now, as the popularity of mindfulness grows, brain imaging techniques are revealing that this ancient practice can profoundly change the way different regions of the brain communicate with each other – and therefore how we think – permanently.” –  Tom Ireland

 

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.

 

Meditation training has also been shown to produce improvements in emotion regulation. Most of the research to date on the neural systems altered by meditation training has focused on higher level cortical centers. But, emotions involve lower centers such as those located in the Pons in primitive brain stem. In today’s Research News article “Pons to Posterior Cingulate Functional Projections Predict Affective Processing Changes in the Elderly Following Eight Weeks of Meditation Training.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1349231245100798/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC5006446/

Shao and colleagues investigate the changes in connectivity between the Pons sites involved in emotions and the Posterior Cingulate Cortex and the Precuneus area which are important in the Default Mode Network (DMN). They recruited elderly (>60 years of age) participants with no experience with meditation or relaxation training through newspaper ads. They were randomly assigned to receive 8-weeks of either meditation training or relaxation training. Training occurred with 1.5-hour training sessions occurring 3 time per week. All participants received functional Magnetic Resonance Imaging (fMRI) brain scans and were tested with an emotion processing task both before and after training.

 

They found that after meditation training the elderly participants had moderated emotional responses that converged toward the middle, such that positive emotions were not as positive and arousing while negative emotions were not as negative and arousing as prior to training. This effect did not occur in the relaxation trained participants. They also found increased functional connectivity between the Pons emotion centers and the Posterior Cingulate Cortex and the Precuneus area components of the Default Mode Network (DMN). The increased connectivity was primarily in the Pons to DMN direction. In addition, the greater the change in the connectivity the greater the reduction in negative emotional responses by the participants. Again, these effect did not occur in the relaxation trained participants.

 

These are interesting results that extend the previous findings on improved emotion regulation after meditation training as the training was found to moderate emotional reactivity, making both positive and negative emotions less extreme. They further showed that this moderation of emotions is associated with increased connectivity between the areas of primitive emotion in the Pontine brain stem and the higher level Default Mode Network (DMN) procession in the Cerebral Cortex. These effects were shown to be due to the meditation training as relaxation training did not produce them.

 

One of the ways that emotions can get out of hand is by ruminating about past emotional responses and worrying about future emotional responses. This can increase the magnitude of emotional responses. Rumination and worry is the role of the DMN. The present research suggests that the improve emotion regulation seen after meditation training may be due to the increased influence of lower emotion centers on reducing the activation of the brain areas responsible for rumination and worry. In that way emotions can be experienced and analyzed as real time experiences and not amplified beyond their actual magnitude. This is a tremendous benefit of meditation training, allowing for more realistic appraisal of emotions.

 

So, improve brain processing of emotions in the elderly with meditation.

 

“One way to do this is mindfulness meditation, in which you observe your thoughts and feelings with the objectivity of a disinterested, nonjudgmental witness. This form of mental training gives you “the wherewithal to pause, observe how easily the mind can exaggerate the severity of a setback, note that it as an interesting mental process, and resist getting drawn into the abyss,” – Richie Davidson

 

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

Robin Shao, Kati Keuper, Xiujuan Geng, Tatia M.C. Lee. Pons to Posterior Cingulate Functional Projections Predict Affective Processing Changes in the Elderly Following Eight Weeks of Meditation Training. EBioMedicine. 2016 Aug; 10: 236–248. Published online 2016 Jun 15. doi: 10.1016/j.ebiom.2016.06.018

 

Abstract

Evidence indicates meditation facilitates affective regulation and reduces negative affect. It also influences resting-state functional connectivity between affective networks and the posterior cingulate (PCC)/precuneus, regions critically implicated in self-referential processing. However, no longitudinal study employing active control group has examined the effect of meditation training on affective processing, PCC/precuneus connectivity, and their association. Here, we report that eight-week meditation, but not relaxation, training ‘neutralized’ affective processing of positive and negative stimuli in healthy elderly participants. Additionally, meditation versus relaxation training increased the positive connectivity between the PCC/precuneus and the pons, the direction of which was largely directed from the pons to the PCC/precuneus, as revealed by dynamic causal modeling. Further, changes in connectivity between the PCC/precuneus and pons predicted changes in affective processing after meditation training. These findings indicate meditation promotes self-referential affective regulation based on increased regulatory influence of the pons on PCC/precuneus, which new affective-processing strategy is employed across both resting state and when evaluating affective stimuli. Such insights have clinical implications on interventions on elderly individuals with affective disorders.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC5006446/

 

Improve Quality of Life during and after Radiotherapy with Yoga

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By John M. de Castro, Ph.D.

 

“When you say yoga, some people think of standing on their heads, but it’s the non-physical aspects of yoga, such as breathing, that are fundamental to healing.” – Jnani Chapman

 

About 12.5% of women in the U.S. develop invasive breast cancer over their lifetimes and every year about 40,000 women die. Indeed, more women in the U.S. die from breast cancer than from any other cancer, besides lung cancer. Breast cancer diagnosis, however, is not a death sentence. It is encouraging that the death rates have been decreasing for decades from improved detection and treatment of breast cancer. Five-year survival rates are now at around 95%.

 

But treatments for breast cancer can be difficult on the patient markedly reducing their mental and physical quality of life. Chemotherapy or radiotherapy can produce increased fatigue, pain, and bone loss, reduced fertility, difficulty with weight maintenance, damage to the lymphatic system, heightened fear of reoccurrence, and an alteration of their body image. With the loss of a breast or breasts, scars, hair shedding, complexion changes and weight gain or loss many young women feel ashamed or afraid that others will reject or feel sorry for them. As a result, breast cancer survivors frequently suffer from anxiety, depression, mood disturbance, Post-Traumatic Stress Disorder (PTSD), sleep disturbance, fatigue, sexual dysfunction, loss of personal control, impaired quality of life, and psychiatric symptoms which have been found to persist even ten years after remission.

 

Unfortunately, most of these residual problems often go untreated. So, safe and effective treatments for the effects of radiotherapy on breast cancer patients are needed. Mindfulness training has been shown to help with cancer recovery and help to alleviate many of the residual psychological symptoms and improve cognitive function. Yoga has also been shown to be helpful with the residual symptoms. In today’s Research News article “Examining Mediators and Moderators of Yoga for Women With Breast Cancer Undergoing Radiotherapy.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1348160035207919/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4972683/

Ratcliff and colleagues recruited women diagnosed with breast cancer and scheduled to undergo radiotherapy for 6-weeks. They were randomly assigned to receive either yoga practice, stretching, or to a wait list while receiving treatment as usual. The yoga group and the stretching group practiced 3 times per week for 60 minutes during the 6-weeks of radiotherapy. Measurements were taken before treatment during the last week of radiotherapy and 1, 3, and 6 months later of health related quality of life, depression, sleep disturbance, posttraumatic stress symptoms, benefits finding, and salivary cortisol levels.

 

They found that the greater the distress prior to treatment the greater the effect of yoga practice.

Women who were high in sleep disturbance and depression prior to treatment showed the greatest improvement in mental health related quality of life with the effect getting stronger 3 and 6 months following treatment. This suggests that yoga practice has the greatest impact when the women are particularly distressed before treatment and the effects are lasting. They also found that yoga practice led to increased benefits finding, that is to increased acceptance of life’s imperfections, change in priorities, and development of a sense of purpose in life as a result of having been diagnosed with cancer. This increased benefits finding at 3-months led to improvements in physical health related quality of life at 6-months.

 

These results are interesting and demonstrate that yoga practice can be of benefit to women with breast cancer undergoing radiotherapy, improving their mental and physical health related quality of life. Yoga practice appears to be most beneficial to women who have the most problems with sleep and depression before treatment and the benefits appear to be lasting. So yoga practice helps the most those who need it the most. Yoga practice appears to work, in part, by improving the patient’s ability to find benefits in being diagnosed with cancer.

 

So, improve quality of life during and after radiotherapy with yoga.

 

“Yoga is known as a great way to ease stress and boost the body’s immune system. But it can be another way to fight chemo-related nausea and vomiting. And that’s not all. The gentle stretching and movement of yoga might give you more energy and help you sleep better.” –  Amanda Gardner

 

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

Ratcliff, C. G., Milbury, K., Chandwani, K. D., Chaoul, A., Perkins, G., Nagarathna, R., … Cohen, L. (2016). Examining Mediators and Moderators of Yoga for Women With Breast Cancer Undergoing Radiotherapy. Integrative Cancer Therapies, 15(3), 250–262. http://doi.org/10.1177/1534735415624141

 

Abstract

Hypothesis

This study examines moderators and mediators of a yoga intervention targeting quality-of-life (QOL) outcomes in women with breast cancer receiving radiotherapy.

Methods

Women undergoing 6 weeks of radiotherapy were randomized to a yoga (YG; n = 53) or stretching (ST; n = 56) intervention or a waitlist control group (WL; n = 54). Depressive symptoms and sleep disturbances were measured at baseline. Mediator (posttraumatic stress symptoms, benefit finding, and cortisol slope) and outcome (36-item Short Form [SF]-36 mental and physical component scales [MCS and PCS]) variables were assessed at baseline, end-of-treatment, and 1-, 3-, and 6-months posttreatment.

Results

Baseline depressive symptoms (P = .03) and sleep disturbances (P < .01) moderated the Group × Time effect on MCS, but not PCS. Women with high baseline depressive symptoms in YG reported marginally higher 3-month MCS than their counterparts in WL (P = .11). Women with high baseline sleep disturbances in YG reported higher 3-months MCS than their counterparts in WL (P < .01) and higher 6-month MCS than their counterparts in ST (P = .01). YG led to greater benefit finding than ST and WL across the follow-up (P = .01). Three-month benefit finding partially mediated the effect of YG on 6-month PCS. Posttraumatic stress symptoms and cortisol slope did not mediate treatment effect on QOL.

Conclusion

Yoga may provide the greatest mental-health–related QOL benefits for those experiencing pre-radiotherapy sleep disturbance and depressive symptoms. Yoga may improve physical-health–related QOL by increasing ability to find benefit in the cancer experience.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4972683/

 

Reduce Back Pain with Mindfulness

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Image result for back pain

 

By John M. de Castro, Ph.D.

 

“For some people with chronic pain, mindful meditation is an appealing pain management option because it has an unusual benefit; it is something that you personally control. Unlike pain medications or medical procedures, meditation is not done to you, it is something you can do for yourself.” – Stephanie Burke

 

Low Back Pain is the leading cause of disability worldwide and affects between 6% to 15% of the population. It is estimated, however, that 80% of the population will experience back pain sometime during their lives. There are varied treatments for low back pain including chiropractic care, acupuncture, biofeedback, physical therapy, cognitive behavioral therapy, massage, surgery, opiate pain killing drugs, steroid injections, and muscle relaxant drugs. These therapies are sometimes effective particularly for acute back pain. But, for chronic conditions the treatments are less effective and often require continuing treatment for years and opiate pain killers are dangerous and can lead to abuse, addiction, and fatal overdoses. Obviously, there is a need for safe and effective treatments for low back pain that are low cost and don’t have troublesome side effects.

 

Pain involves both physical and psychological issues. The stress, fear, and anxiety produced by pain tends to elicit responses that actually amplify the pain. So, reducing the emotional reactions to pain may be helpful in pain management. Mindfulness practices have been shown to improve emotion regulation producing more adaptive and less maladaptive responses to emotions. Indeed, mindfulness practices have been shown to be safe and  beneficial in pain management in general and yoga and mindfulness has been shown to specifically improve back pain. Mindfulness Based Stress Reductions (MBSR) programs contain both yoga and mindfulness practices. So, it would seem reasonable to project that MBSR practice would improve emotion regulation and thereby be beneficial for back pain.

 

In today’s Research News article “Effect of Mindfulness-Based Stress Reduction vs Cognitive Behavioral Therapy or Usual Care on Back Pain and Functional Limitations in Adults With Chronic Low Back Pain: A Randomized Clinical Trial.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1347215058635750/?type=3&theater

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

http://jama.jamanetwork.com/article.aspx?articleid=2504811

Cherkin and colleagues recruited a large sample of adults suffering with low back pain. They were then randomly assigned to a treatment as usual group or to groups which received treatment as usual plus 2 hours per week for 8-weeks of either Mindfulness Based Stress Reduction (MBSR) treatment or Cognitive Behavioral Therapy (CBT). Participants were measured before, 4-weeks into, and after treatment at 8, 26, and 52 weeks for back pain, functional related limitations, bothersomeness, depression, anxiety, pain intensity, pain improvement, general physical health, and general mental health.

 

They found that at the primary endpoint of 26 weeks both the MBSR and CBT groups showed statistically significant better clinically meaningful improvements in pain bothersomeness and functional related limitations than the treatment as usual group and these improvements were still present at one-year follow-up. They also found that at 8 and 26 weeks both the MBSR and CBT groups showed statistically significant improvements in depression, anxiety, pain intensity, and global mental health than the treatment as usual group and the improvement in pain intensity was still present at one-year follow-up.

 

These results are excellent and conclusively demonstrate that both Mindfulness Based Stress Reduction (MBSR) treatment and Cognitive Behavioral Therapy (CBT) are far superior to the usual treatment in the improvement of low back pain physical and psychological symptoms. These improvements occurred without any significant adverse effects. The fact that many of the effects were still present a year later is particularly significant and indicate the treatments have lasting effects. Hence, both MBSR and CBT are safe and effective treatments for chronic low back pain.

 

So, reduce back pain with mindfulness.

 

“mindfulness-based stress reduction may be particularly helpful for people because even if their use lapses, they develop a skill they can draw on later when they need it. That suggests that training the mind has potential to change people on a more lasting basis than doing a manipulation of the spine or massage of the back, techniques that may be effective in the short term but lose effects over time. You can practice it by waiting at the bus stop and just breathing.” – Daniel Cherkin

 

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

Daniel C. Cherkin, Karen J. Sherman, Benjamin H. Balderson, Andrea J. Cook, Melissa L. Anderson, Rene J. Hawkes, Kelly E. Hansen, Judith A. Turner. Effect of Mindfulness-Based Stress Reduction vs Cognitive Behavioral Therapy or Usual Care on Back Pain and Functional Limitations in Adults With Chronic Low Back Pain: A Randomized Clinical Trial. JAMA. 2016;315(12):1240-1249. doi:10.1001/jama.2016.2323.

 

Abstract

Importance:  Mindfulness-based stress reduction (MBSR) has not been rigorously evaluated for young and middle-aged adults with chronic low back pain.

Objective:  To evaluate the effectiveness for chronic low back pain of MBSR vs cognitive behavioral therapy (CBT) or usual care.

Design, Setting, and Participants  Randomized, interviewer-blind, clinical trial in an integrated health care system in Washington State of 342 adults aged 20 to 70 years with chronic low back pain enrolled between September 2012 and April 2014 and randomly assigned to receive MBSR (n = 116), CBT (n = 113), or usual care (n = 113).

Interventions:  CBT (training to change pain-related thoughts and behaviors) and MBSR (training in mindfulness meditation and yoga) were delivered in 8 weekly 2-hour groups. Usual care included whatever care participants received.

Main Outcomes and Measures:  Coprimary outcomes were the percentages of participants with clinically meaningful (≥30%) improvement from baseline in functional limitations (modified Roland Disability Questionnaire [RDQ]; range, 0-23) and in self-reported back pain bothersomeness (scale, 0-10) at 26 weeks. Outcomes were also assessed at 4, 8, and 52 weeks.

Results:  There were 342 randomized participants, the mean (SD) [range] age was 49.3 (12.3) [20-70] years, 224 (65.7%) were women, mean duration of back pain was 7.3 years (range, 3 months-50 years), 123 (53.7%) attended 6 or more of the 8 sessions, 294 (86.0%) completed the study at 26 weeks, and 290 (84.8%) completed the study at 52 weeks. In intent-to-treat analyses at 26 weeks, the percentage of participants with clinically meaningful improvement on the RDQ was higher for those who received MBSR (60.5%) and CBT (57.7%) than for usual care (44.1%) (overall P = .04; relative risk [RR] for MBSR vs usual care, 1.37 [95% CI, 1.06-1.77]; RR for MBSR vs CBT, 0.95 [95% CI, 0.77-1.18]; and RR for CBT vs usual care, 1.31 [95% CI, 1.01-1.69]). The percentage of participants with clinically meaningful improvement in pain bothersomeness at 26 weeks was 43.6% in the MBSR group and 44.9% in the CBT group, vs 26.6% in the usual care group (overall P = .01; RR for MBSR vs usual care, 1.64 [95% CI, 1.15-2.34]; RR for MBSR vs CBT, 1.03 [95% CI, 0.78-1.36]; and RR for CBT vs usual care, 1.69 [95% CI, 1.18-2.41]). Findings for MBSR persisted with little change at 52 weeks for both primary outcomes.

Conclusions and Relevance:  Among adults with chronic low back pain, treatment with MBSR or CBT, compared with usual care, resulted in greater improvement in back pain and functional limitations at 26 weeks, with no significant differences in outcomes between MBSR and CBT. These findings suggest that MBSR may be an effective treatment option for patients with chronic low back pain.

http://jama.jamanetwork.com/article.aspx?articleid=2504811

 

Improve Cognitive, Thought, Processes with Mindfulness

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By John M. de Castro, Ph.D.

 

“People with anxiety have a problem dealing with distracting thoughts that have too much power. They can’t distinguish between a problem-solving thought and a nagging worry that has no benefit. If you have unproductive worries you can train yourself to experience those thoughts completely differently. “You might think ‘I’m late, I might lose my job if I don’t get there on time, and it will be a disaster!’ Mindfulness teaches you to recognize, ‘Oh, there’s that thought again. I’ve been here before. But it’s just that—a thought, and not a part of my core self,’” – Elizabeth Hoge

 

Stress is universal. We are constantly under some form of stress. In fact, if we don’t have enough stress, we seek out more. Moderate stress can be a good thing promoting growth and flourishing. But, it must be moderate or what is called the optimum level of stress. Too little or too much stress can be damaging. Unfortunately for many of us living in a competitive, multitasking, modern environment stress is all too often higher than desirable. In addition, many of the normal mechanisms for dealing with stress have been eliminated. The business of modern life removes opportunities for rest, extra sleep, and leisure activities. Instead people are working extra hours and limiting or passing up entirely vacations to stay competitive. Persistently high levels of stress are damaging and can directly produce disease or debilitation increasing susceptibility to other diseases.

 

It is beyond the ability of the individual to change the environment to reduce stress, so it is important that methods be found to reduce the individual’s responses to stress; to make the individual more resilient when high levels of stress occur. Contemplative practices including meditation practice have been shown to reduce the psychological and physiological responses to stress. Because of their ability to relieve stress, mindfulness trainings are increasingly being practiced by individuals and are even being encouraged in some workplaces. But, some other treatments such as exercise or biofeedback may also be effective.

 

In today’s Research News article “Comparing Daily Mindfulness Meditations, Biofeedback Exercises, and Daily Physical Exercise on Attention Control, Executive Functioning, Mindful Awareness, Self-Compassion, and Worrying in Stressed Young Adults.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1346420245381898/?type=3&theater

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

http://link.springer.com/article/10.1007/s12671-016-0561-5

de Bruin and colleagues compare the efficacy of five weeks of daily mindfulness meditation, heart rate variability biofeedback, or physical exercise to reduce the psychological symptoms of stress in 18 to 40-years old adults who were highly stressed. The participants were randomly assigned to one of the three treatments and were tested prior to and after the 5-week treatment period for attention control, executive functioning, mindful awareness, self-compassion, and worrying.

 

They found that all three interventions produced statistically significant improvements in all of the outcome measures, attention control, executive functioning, mindful awareness, self-compassion, and worrying, and there were no significant differences between the treatments in their effectiveness. The exercise group practiced for 40% more hours than either the meditation or heart rate variability biofeedback groups. The fact that the groups did not differ is surprising. But, it is clear that all three therapies significantly reduce the cognitive and emotional effects of stress.

 

The advantage for the individual is that they can choose which form of therapy best suits them and their situation. Since these people are already stressed by their busy lives, it would seem that the added time commitment for exercise would be a disadvantage. Also biofeedback treatment requires greater professional attention than either meditation or exercise. So, for practical reasons, meditation would appear to be the preferable therapy for the relief of the cognitive and emotional effects of stress.

 

So, improve cognitive, thought, processes with mindfulness.

 

“Mindfulness also allows us to become more aware of the stream of thoughts and feelings that we experience and to see how we can become entangled in that stream in ways that are not helpful. This lets us stand back from our thoughts and start to see their patterns. Gradually, we can train ourselves to notice when our thoughts are taking over and realise that thoughts are simply ‘mental events’ that do not have to control us.” – Mark Williams

 

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

de Bruin, E.I., van der Zwan, J.E. & Bögels, S.M. A RCT Comparing Daily Mindfulness Meditations, Biofeedback Exercises, and Daily Physical Exercise on Attention Control, Executive Functioning, Mindful Awareness, Self-Compassion, and Worrying in Stressed Young Adults. Mindfulness (2016) 7: 1182. doi:10.1007/s12671-016-0561-5

 

Abstract

Our Western society is characterized by multitasking, competition, and constant time pressure. Negative effects of stress for the individual (anxiety, depression, somatic complaints) and for organizations and society (costs due to work absence) are very high. Thus, time-efficient self-help interventions to address these issues are necessary. This study assessed the effects of daily mindfulness meditations (MM) versus daily heart rate variability biofeedback (HRV-BF) and daily physical exercise (PE) on attention control, executive functioning, mindful awareness, self-compassion, and worrying. Young adults (n = 75, age range 18 to 40) with elevated stress levels were randomized to MM, HRV-BF, or PE, and measurements were taken at pre-test, post-test, and follow-up. Interventions in all three groups were self-guided and lasted for 5 weeks. Generalized estimating equation analyses showed that overall, all three interventions were effective and did not differ from each other. However, practice time differed between groups, with participants in the PE group practicing much more than participants in the other two groups. Therefore, additional analyses were carried out in two subsamples. The optimal dose sample included only those participants who practiced for at least 70 % of the total prescribed time. In the equal dose sample, home practice intensity was equal for all three groups. Again, the effects of the three interventions did not differ. In conclusion, MM, HRV-BF, and PE are all effective self-help methods to improve attention control, executive functioning, mindful awareness, self-compassion, and worrying, and mindfulness meditation was not found to be more effective than HRV-biofeedback or physical exercise for these cognitive processes.

http://link.springer.com/article/10.1007/s12671-016-0561-5