Reduce Depression with Cyber-Mindfulness  

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MBCT Depression Internet Beck2

 

“Our emotional reactions depend on the story we tell ourselves, the running commentary in the mind that interprets the data we receive through our senses.” ― Mark Williams,

 

Depression is widespread and debilitating. It is the most common mental illness affecting about 4% of the population worldwide. There are a number of treatments for depression the most common of which is antidepressant medication. But the drugs do not always work and can become ineffective over time. They can also have troublesome side effects. So, there is a need to discover safe and effective alternative treatments.

 

Mindfulness training has been shown to be an effective treatment for depression (see http://contemplative-studies.org/wp/index.php/category/research-news/depression/). Cognitive Behavioral Therapy (CBT) has been shown to be effective for depression by altering the ways people think about and process events that occur in their lives. Mindfulness Based Cognitive Behavioral Therapy (MBCT) adds mindfulness training to CBT. It was designed specifically to treat depression and has been shown to be effective even with people who do not respond to antidepressant medications (see http://contemplative-studies.org/wp/index.php/2015/07/17/dealing-with-major-depression-when-drugs-fail/). MBCT has been so effective that the British Medical Service considers it a treatment of choice for depression.

 

MBCT can be delivered either individually or in groups. But, it requires that a highly trained therapist lead the process and it can be delivered to only a limited number of people at a time. Hence, it is relatively expensive to deliver. Also, it requires the patients to come to a practitioner’s facility on a regular basis over 8 to 12 weeks. This can be inconvenient for many and impossible for others. In addition, depressed individuals lack energy and motivation and many simply can’t find the strength to attend regular sessions. So, there is a need to develop better ways to deliver therapy. The internet provides a mechanism that could potentially overcome many of these drawbacks to face-to-face delivery of MBCT. It’s low cost and widely available and can be accessed when the patient feels up to it.

 

In today’s Research News article “PS2-43: Internet Delivered Mindfulness-based Cognitive Therapy for Reducing Residual Depressive Symptoms: An Open Trial and Quasi-experimental Comparison to Propensity Matched Controls”

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1134263793264212/?type=3&theater

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4453426/

Beck and colleagues developed and tested an 8-session MBCT program delivered over the internet to recurrently depressed patients. Compared to treatment as usual for depression internet based MBCT produced a clinically significant decrease in depression with large effect size.

 

These are very exciting results. The cyber MBCT program is highly scalable and can be delivered to large numbers of depression sufferers at low cost. Because it’s delivered over the internet, it is convenient and available to patients who live in areas without access to clinics. The program needs to be compared to face-to-face MBCT. But, these results suggest that its effectiveness is comparable. Further research is definitely called for.

 

So, reduce depression with cyber-mindfulness.

 

“Unhappiness itself is not the problem—it is an inherent and unavoidable part of being alive. Rather, it’s the harshly negative views of ourselves that can be switched on by unhappy moods that entangle us. It is these views that transform passing sadness into persistent unhappiness and depression. Once these harsh, negative views of ourselves are activated, not only do they affect our mind, they also have profound effects on our body—and then the body in turn has profound effects on the mind and emotions.”  ― Mark Williams

 

CMCS – Center for Mindfulness and Contemplative Studies

 

Religion and Spirituality have Different Relationships with Sexual Attitudes

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Spirituality Sex Ahrold2

“Spiritualizing sex is actually a movement of energy—feeling and emotion—that rises within you and moves into your sexual physicality as an alive, tender, erotic, or passionate expression. Your bodies move without inhibition so all the energy can flow out of you and between the two of you. You allow spiritual energy to express its dance through you. Sexuality can be a profound demonstration of your love, and especially your freedom, to express and bond. Spiritual sex, then, combines how you express your love with the intentions or blessings you bring to your partnership.” ― Alexandra Katehakis

 

Sex is a powerful motivation that is responsible for both very positive and very negative behavior. Its negative potential has resulted in a myriad of laws and regulations not to mention social mores, to control it. This is very evident in traditional religions and their teachings. The control of sexual behavior plays a prominent role in most religions. This ranges from celibacy to polygamy to prohibitions against sex outside of marriage, to its use for procreation only.

 

Many of these prohibitions result in frustration and repression. In many this can produce negative consequences. But, sometimes sexual motivation can find expression in sublimation, a creative and positive substitution of a socially acceptable outlet for the prohibited behavior. Unfortunately, in others sexual frustrations can result in release of abhorrent behaviors such as forced sex. Hence it is clearly important to understand how religion and spirituality affect sexual behavior.

 

In today’s Research News article “The Relationship among Sexual Attitudes, Sexual Fantasy, and Religiosity”

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1133798173310774/?type=3&theater

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4419361/

Ahrold and colleagues studied sexual attitudes and sexual fantasies in college students with diverse religious affiliations. They found not surprisingly that those who were not affiliated with a formal religion, agnostics, had the most sexually liberal attitudes of any group. They also found that higher levels of intrinsic religiosity were consistently associated with more conservative sexual attitudes. That is the participants who were more sincere and devout about their religion had the most conservative sexual attitudes. Interestingly they also found a large gender difference in the relationship of spirituality with sexual attitudes. High levels of spirituality were associated with less conservative sexual attitudes in men but more conservative sexual attitudes in women.

 

It is not surprising that the true believers (intrinsic religiosity) would be more conservative in sexual attitudes. This simply reflects the teachings of most religions. Hence those that are sincere and devout in their religion would be expected to follow those teachings regarding sex. Unlike religiosity, high levels of spirituality had gender specific associations, with men more liberal and women more conservative in their sexual attitudes. But when intrinsic religiosity was considered along with spirituality the results were more straightforward with spirituality associated with more liberal sexual attitudes across all participants.

 

It’s interesting that spirituality and intrinsic religiosity appeared to act in different directions. “Whereas religiosity refers to importance of an organized belief system” its effects line up with the teachings of the religion. On the other hand, “spirituality refers to the subjective, experiential relationship with or understanding of a divine being or force.” This does not produce clear teachings and dogma; thus allowing for more liberal interpretations as to what behaviors and attitudes are appropriate to be expressed (see Katehakis quote above).

 

Regardless, it is clear that religion and spirituality play a powerful role in shaping sexual attitudes.

 

“A man’s eroticism is a woman’s sexuality.” ~ Karl Kraus

 

CMCS – Center for Mindfulness and Contemplative Studies

 

Enhance Enjoyment of the Holidays with Mindfulness

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Heart-shaped candle in her hands

“Many Americans celebrate both Christmas and Xmas. Others celebrate one or the other. And some of us celebrate holidays that, although unconnected with the [winter] solstice, occur near it: Ramadan, Hanukkah and Kwanzaa.” – John Silber:

 

The end of December marks transitions. It marks the new year, transition from 2015 to 2016. It’s also the time of the winter solstice, the shortest day of the year, transitioning from shortening days to elongating days. Since the beginning of recorded history the solstice has been a time of celebration and merriment. For most of that time it was an extremely popular pagan celebration. The Christians tried to suppress it, but were unsuccessful. So, instead they coopted it, turning it into a celebration of Jesus’ birth. There are no records of the actual date of Jesus’ birth, so any day could be chosen, and the time of the pagan solstice celebration was perfect. There are still many remnants of that pagan celebration carried into the Christmas celebration, including the tree, wreaths, mistletoe, holly, and even the name yule, the yule log, and the use of the word “jolly”.

 

Regardless of the purported reason, the end of December is a time of celebration. We now look on it as a time for giving, but the gifts are a relatively new addition that has been enthusiastically promoted by merchants. Should we be jaundiced about the celebration because of it’s confusing history, its crass commercialism, and varied religious meanings or should we participate with enthusiasm? Mindfulness tells us not to judge, just to experience what life has to offer in the moment. The holiday season has much to offer us. So, mindfulness would suggest that we don’t judge or criticize but engage mindfully in whatever way is appropriate for us.

 

Perhaps the greatest gift we can give to our family and friends at any time but especially during the holidays is our presence, not just our physical presence but our mindful attentive presence. We give to them when we deeply listen. So many conversations are superficial. So, engaging deeply with others is a special gift. It involves employing an underused skill of true listen with full attention to another, not listening on the surface while composing the next communication, but just listening with mindfulness. We in effect give to them our most precious gift, our fully engaged selves. We may be surprised by what we now hear that we may have been missing for years, and what reactions occur. Just know that you’re giving what most people need most, to feel listened to, respected, valued and cared about.

 

The holidays are a time to focus on children. Here, also, mindfulness can improve the experience. If we mindfully observe and truly listen, we can see that what children desire most is our attention and love. Presents of toys and gadgets are opened with enthusiasm and glee. But the joy is short-lived. As with most things the happiness produced is fleeting. But, if you engage with the child, playing and giving your full attention to him/her the happiness is much more enduring. Doing this mindfully, without expectations or judgment will bring a joy and happiness to you that will also be enduring. Don’t engage with the child for personal gain, but enjoy the gain when it happens.

 

The holidays are also a time of revelry, with abundant parties and celebrations at work, with friends, and with family. Once again, engaging mindfully can improve the experience and help prevent excess. Being mindful can help us keep alcohol intake under control. By being aware of our state in the present moment we are better able to know when we reached our limit and especially, to know when to refrain from driving. Mindful eating can also help us enjoy all of the wonderful foods presented during the holidays while being aware of our actual physical state. It can help us to eat slowly, savoring the exquisite flavors, without overindulging. Engage socially mindfully without judging and you’ll enjoy the interactions all the more.

 

Mindfulness can also help with holiday depression. Because of the high expectations of what the holidays should be like in contrast to the experienced reality, many people get depressed. It is the time of the highest suicide rates of the year. Mindfulness is known to combat depression in ourselves. But, for the holidays we could use our mindfulness skills, particularly listening, to help vulnerable people deal with the holidays. Our compassion and loving kindness can go a long way toward helping people overcome negative mood states. Just a genuine smile can sometimes be a great mood enhancer. Mindfully give of yourself, without expectation of getting anything back. You’ll be amazed at how much good it does for others and at the benefit you will receive.

 

Finally, the underlying theme of the holidays is transformation and renewal. Just as the slow decent into the short days of winter ends the slow ascent to the long days of summer begins. We can use this time to begin to transform and renew ourselves. New year’s resolutions are a common tradition in this regard but few are entered into with sufficient dedication and energy to actually carry them out. We should use this holiday season to reflect mindfully on our own lives, looking deeply at what will truly help us to thrive physically, emotionally, socially, and spiritually in the coming year. Then set realistic goals and concrete plans to fulfill them. A good one that can help to lead us to a more fulfilling life is to simply make a commitment to be more mindful in the coming year. Thus should include a plan for engaging in regular practice and working to transfer mindfulness skills obtained outside of the practice. But, be realistic as to what can actually be accomplished and then set a firm concrete plan to achieve it.

 

So, enhance the enjoyment of the holidays with mindfulness.

 

“I hope that in this year to come, you make mistakes. Because if you are making mistakes, then you are making new things, trying new things, learning, living, pushing yourself, changing yourself, changing your world. You’re doing things you’ve never done before, and more importantly, you’re doing something.” – Neil Gaiman
CMCS – Center for Mindfulness and Contemplative Studies

Reduce Symptoms in Breast Cancer Survivors with Mindfulness

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“Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open.”  ~B.K.S. Iyengar

 

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. It is encouraging, however, 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%.

 

The improved survival rates mean that more women are now living with cancer. This can be difficult as breast cancer survivors can have to deal with the consequences of chemotherapy, and often experience 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, survivors often develop psychological symptoms of stress, anxiety, depression, and impaired cognitive functioning. These consequences of breast cancer can be grouped into three categories, gastrointestinal, cognitive/psychological, and pain and fatigue.

 

Mindfulness practices have been shown to be beneficial in cancer recovery (see http://contemplative-studies.org/wp/index.php/category/research-news/cancer/) and particularly with recovery from breast cancer (see http://contemplative-studies.org/wp/index.php/2015/08/29/live-more-effectively-with-breast-cancer-with-mindfulness/ and http://contemplative-studies.org/wp/index.php/2015/09/09/beating-radiotherapy-for-cancer-with-mindfulness/). But, these practices can produce varying results depending upon the peculiarities of the patient. It would be helpful for potentiating the effectiveness of mindfulness practices applied to breast cancer survivors if markers could be found which could identify those who were likely to respond favorably to mindfulness training from those who would not. Markers in the immune system are likely candidates. Breast cancer treatment and the sequela produce considerable stress in the survivor. Stress produces a robust response in the immune system and mindfulness training has been shown to reduce stress and the immune system response. So, it would make sense that immune system markers of the stress response might be predictors of mindfulness training efficacy.

 

In today’s Research News article “Immune Biomarkers as Predictors of MBSR(BC) Treatment Success in Off-Treatment Breast Cancer Patients”

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1132703630086895/?type=3&theater

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4604564/

Reich and colleagues looked for immune system markers which identify mindfulness training responders among breast cancer survivors. They took blood samples for lymphocyte analysis and then trained half the women with a modified Mindfulness Based Stress Reduction program that was specifically designed to be appropriate for breast cancer (MBSR)[BC]. The second half of the women were used as a wait list control group. They found that the mindfulness training produced decreases in all three symptom clusters, gastrointestinal, cognitive/psychological, and pain and fatigue. They found that there were significant immune system markers. But, they were different for the three symptom clusters. B-lymphocytes and interferon-γ were the strongest predictors of gastrointestinal improvement, +CD4+CD8 were the strongest predictor of cognitive/psychological improvement, while lymphocytes and interleukin (IL)-4 were the strongest predictors of fatigue improvement.

 

These results are interesting and potentially important. They are further evidence that the stress reduction produced by mindfulness training is important in dealing with the symptoms of breast cancer survival. They also suggest that immune system markers may be significant predictors for response to mindfulness training. The fact that there were different markers for different symptom clusters, however, muddies the waters, making the markers useful for certain women who have heightened symptoms in particular areas. Regardless, it is clear that mindfulness training is an effective treatment for the symptoms present after successful treatment of breast cancer and potentially markers which can identify potential responders may be possible.

 

So, it is increasing clear that mindfulness is an effective treatment for residual symptoms in breast cancer survivors.

 

“The root of all health is in the brain. The trunk of it is in emotion. The branches and leaves are the body. The flower of health blooms when all parts work together.” ~Kurdish Saying

 

CMCS – Center for Mindfulness and Contemplative Studies

Age Healthily – Beat Increased Worry and Decreased Cognitive Ability with Mindfulness

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“Aging has a wonderful beauty and we should have respect for that.” – Eartha Kitt

 

Worry and anxiety are associated with aging. These increases in the elderly can occur for very logical reasons. The elderly have to cope with increasing loss of friends and family, deteriorating health, as well as concerns regarding finances on fixed incomes. All of these are legitimate sources of worry. But, no matter how reasonable, the increased worry and anxiety add extra stress that can impact on the elderly’s already deteriorating physical and psychological health. So, clearly ameliorating the worry and anxiety could be highly beneficial to the well-being of the elderly.

 

Cognitive decline is also a problem with aging. There are reductions in memory ability, crystalized intelligence, reasoning and problem solving, attention, and processing speed that normally occur even with healthy aging. These changes can be slowed by reducing stress, improving health, and staying mentally active. One way to do this is with contemplative practices. Indeed, a variety of these practices have been shown to be helpful with the mental and physical changes associated with aging (see http://contemplative-studies.org/wp/index.php/category/research-news/aging/).

 

In today’s Research News article “Mindfulness-Based Stress Reduction for older adults with worry symptoms and co-occurring cognitive dysfunction”

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1132072886816636/?type=3&theater

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4136987/

Lenze and colleagues tested the ability of a Mindfulness Based Stress Reduction (MBSR) program to reduce worry and anxiety and the mental decline in individuals over 65-years of age who had significant difficulties with worry and anxiety. They found that the MBSR program produced improvements in both cognitive abilities and worry and anxiety. In particular, the MBSR program improved memory ability, verbal fluency, speed of processing, and the ability to screen out interference during processing. They also found a large, clinically significant reduction in worry and anxiety severity and a large significant increase in mindfulness after the MBSR training in the elderly participants. Further they found that the participants continued to practice mindfulness techniques six and twelve months after the endo of formal training.

 

These are very promising results and suggest that mindfulness training might be an effective program to assist with successful, healthy aging. It has been shown that mindfulness training reduces the physical and psychological responses to stress (see http://contemplative-studies.org/wp/index.php/category/research-news/stress/). This by itself could be responsible to the positive effects of MBSR on the elderly. But mindfulness practice has also been shown to reduce worry (see http://contemplative-studies.org/wp/index.php/category/research-news/worry/) and anxiety (see http://contemplative-studies.org/wp/index.php/category/research-news/anxiety/) directly, which could also account for, the results with the elderly. This, however, may be a subcategory of mindfulness effects as mindfulness has been shown to improve emotion regulation in general (see http://contemplative-studies.org/wp/index.php/category/research-news/emotions/). Finally, mindfulness training has been shown to help protect the aging brain from deterioration (see http://contemplative-studies.org/wp/index.php/2015/07/17/age-healthily-protect-the-brain-with-yoga/) which might be the primary mechanism for the reduction in cognitive decline in the elderly. Regardless of the mechanism mindfulness training should be recommended to assist the elderly in aging healthily.

 

So, beat increased worry and decreased cognitive ability with mindfulness.

 

“No one can avoid aging, but aging productively is something else.” – Katharine Graham

 

CMCS – Center for Mindfulness and Contemplative Studies

 

Sleep Better Mindfully

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“I spend several days at a time without enough sleep. At first, normal activities become annoying. When you are too tired to eat, you really need some sleep. A few days later, things become strange. Loud noises become louder and more startling, familiar sounds become unfamiliar, and life reinvents itself as a surrealist dream.” – Henry Rollins

 

We require on average 8 hours of sleep a night. But that average number is deceptive as different individuals require different amounts of sleep. If you feel rested and alert you probably had enough sleep regardless of the number of hours. Sleep also varies with age. As we mature we need less sleep but as we get older we require more sleep. Indeed, over half of those over the age of 65 experience disturbed sleep.

 

Modern society has become more around-the-clock and more complex producing considerable pressure and stress on the individual. The advent of the internet and smart phones has exacerbated the problem. The produced stress can lead to impaired sleep. Indeed, it is estimated that over half of Americans sleep too little due to stress. Not having a good night’s sleep has adverse effects upon the individual’s health, well-being, and happiness. Yet over 70 million Americans suffer from disorders of sleep and about half of these have a chronic disorder. These disorders include insomnia, sleep apnea, narcolepsy, and restless leg syndrome.

 

Beyond problems with sleep disorders, simply not getting enough sleep impairs behavior during wakefulness including constant yawning, the tendency to doze off when not active for a while; for example, when watching television, grogginess when waking in the morning, sleepy grogginess experienced all day long, poor concentration, and mood changes with the individual becoming more irritable. Obviously, people in modern society need to get more and better quality sleep. About 4% of Americans revert to sleeping pills. But, these do not always produce high quality sleep and can have problematic side effects. So, there is a need to find better methods to improve sleep even in the face of modern stressors.

 

Contemplative practices have been reported to improve sleep amount and quality and help with insomnia (see http://contemplative-studies.org/wp/index.php/category/research-news/sleep/). In today’s Research News article “The Effects of Mind-Body Interventions on Sleep Quality: A Systematic Review”

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1131594823531109/?type=3&theater

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4487927/

Neuendorf and colleagues review the literature on the effectiveness of mind-body practices for the improvement of sleep. They reviewed findings for biofeedback, guided imagery, hypnotherapy, meditation, relaxation, and yoga, qi gong, and tai chi effects on sleep. They found overall mixed results. But, hypnotherapy, meditation, yoga, and qi gong and tai chi appeared to be somewhat effective in promoting sleep.

 

How do these mind-body practices improve sleep? One obvious possible mechanism is by stress reduction. Mind-body practices have been shown to reduce both physiological and psychological responses to stress (see http://contemplative-studies.org/wp/index.php/category/research-news/stress/) and stress is known to interfere with sleep. Another possibility is that these practices are known to reduce mind wandering and intrusive thoughts which are often a problem in trying to go to sleep. Additionally, these practices are known to improve emotion regulation (see http://contemplative-studies.org/wp/index.php/category/research-news/emotions/), and powerful emotions can interfere with sleep. Regardless, of the mechanism, these practices are inexpensive and safe, having very few adverse effects, and have many other beneficial effects in addition to improving sleep. There is not much to lose and potentially a great deal to gain.

 

So, engage in mind-body practices and sleep better mindfully.

 

“I’ve always envied people who sleep easily. Their brains must be cleaner, the floorboards of the skull well swept, all the little monsters closed up in a steamer trunk at the foot of the bed.”  ― David Benioff

 

CMCS – Center for Mindfulness and Contemplative Studies

 

Reset the Default Mode Network with Meditation

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“I was trying to daydream, but my mind kept wandering.” – Steven Wright

 

We spend a tremendous amount of our time with our minds wandering and not on the task or the environment at hand. We daydream, plan for the future, review the past, ruminate on our failures, exalt in our successes. In fact we spend almost half of our waking hours off task with our mind wandering. You’d think that if we spend so much time doing this it must be enjoyable. But, in fact research has shown that when our mind is wandering we are actually unhappier than when we are paying attention to what is at hand.

 

A system of the brain known as the Default Mode Network (DMN) becomes active during wind wandering and relatively quiet during focused on task behavior. It is involved when we are engaged in internally focused tasks such as recalling deeply personal memories, daydreaming, sleeping, imagining the future and trying to take the perspective of others. The DMN involves neural structures including the medial prefrontal cortex, anterior and posterior cingulate cortices, precuneus, inferior parietal cortex, and lateral temporal cortex. These areas of the DMN are functionally connected, such that they are simultaneously active during mind wandering.

 

In today’s Research News article “The default mode network as a biomarker for monitoring the therapeutic effects of meditation”

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1131158196908105/?type=3&theater

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4460295/

Simon and colleagues review the literature on the DMN and note that its malfunction is associated with psychiatric disorders and returns to normal upon successful treatment of the disorders. The DMN activity is also affected by meditation which has also been shown to produces improvements in psychiatric disorders. So there would appear to be a common thread here; DMN activity.

 

They find that the DMN is abnormally active in a number of psychiatric disorders including schizophrenia, anxiety, depression, autism, attention deficit hyperactivity disorder, and Alzheimer’s disease. In addition, successful treatments of these disorders are associated with a return to normal activity in the DMN. For example when a schizophrenic patient responds favorably to antipsychotic medication, DMN activity is normalized.

 

Meditation training is devoted to improving present moment awareness and decreasing mind wandering. As a result meditation training reduces the activity of the DMN. In addition, meditation has been shown to be beneficial for the treatment of schizophrenia, depression, anxiety disorders, attention deficit hyperactivity disorder, addictions, alcoholism, and mild cognitive impairments.

 

As a result of these findings Simon and colleagues conclude that the state of the DMN may be an excellent indicator of the psychiatric health of the individual and it can also be an indicator of therapeutic improvement. In addition, it is a metric of the effectiveness of meditation for the treatment of disease. Hence, it is postulated that the DMN may be the common thread linking, psychiatric disorders, to therapeutic effectiveness, and to mindfulness training. If this is true it could lead to more effective diagnosis and treatment of mental illnesses with meditation.

 

Needless to say the Default Mode Network (DMN) may be much more important than just the seat of mind wandering. It may be a crucial for mental health.

 

So, reset the default mode network with meditation and improve psychiatric health.

 

“Remember that breath walking – as with any meditation technique – should not be pursued with a grim determination to ‘get it right.’ The point is to cultivate openness, relaxation and awareness, which can include awareness of your undisciplined, wandering mind.” – Andrew Weil

 

CMCS – Center for Mindfulness and Contemplative Studies

 

When Nothing Else Works for Depression Mindfulness Can!

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“When I see new patients with treatment-resistant depression, I tell them that if they want to borrow some of my optimism, they’re welcome to it. . .Despite how it feels, lots of people have been through this and lots of people get better.” – Ian Cook

 

Major Depression is the most common mental illness affecting over 6% of the population. The first line treatment is antidepressant drugs. But, depression can be difficult to treat. 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. This leaves a third of all patients treated without success. These patients are deemed to have treatment-resistant depression.

 

Being depressed and not responding to treatment is a terribly difficult situation. The patients are suffering and nothing appears to work to relieve their intense depression. Suicide becomes a real possibility. So, it is imperative that other treatments be identified that can be applied when the typical treatments fail. In today’s Research News article “Transcranial Magnetic Stimulation, and Depression Specific Yoga and Mindfulness Based Cognitive Therapy in Management of Treatment Resistant Depression: Review and Some Data on Efficacy”

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1130698403620751/?type=3&theater

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4609854/

Pradhan and colleagues review the research literature on alternative treatments for treatment-resistant depression; ketamine, transcranial magnetic stimulation, and yoga and mindfulness interventions.

 

They report that infusion of the drug Ketamine, a glutamate receptor (NMDA) antagonist, has been shown to be effective quickly for treatment-resistant depression. Unfortunately its effects last only about a week and it has some troubling side effects. Another treatment, repetitive transcranial magnetic stimulation (rTMS) stimulates the human cortex through external magnetic stimulation and can be applied non-invasively. It appears to be effective for the relief of treatment-resistant depression in about half of the patients and it has very few and mild side effects. But treatments must be provided on a daily basis in a doctor’s office. So, it is very inconvenient and thereby often impossible for the patients.

 

Contemplative practices such as meditation and yoga are low cost and generally safe with few if any side effects. They have been shown to be effective for depression and to prevent relapse (see http://contemplative-studies.org/wp/index.php/category/research-news/depression/). A combination of cognitive behavioral therapy with mindfulness and meditation techniques, Mindfulness Based Cognitive Therapy (MBCT) has been demonstrated to be effective for depression even after drugs have failed to relieve the depression (see http://contemplative-studies.org/wp/index.php/2015/07/17/dealing-with-major-depression-when-drugs-fail/).

Pradhan and colleagues perform a pilot study of a combination of MBCT and yoga they term Depression Specific Y-MBCT (DepS Y-MBCT) applied to treatment-resistant depression patients, one third of whom had suicidal tendencies. Of the 32 participants, 27 achieved remission from depression that was maintained for at least two months. These are exciting findings. A low cost and safe therapeutic technique combining mindfulness, yoga, and cognitive behavioral therapy produced and 85% remission rate for patients who did not respond to other treatments. Of course, these results need to be repeated in a randomized clinical trial. But, these results certainly justify the effort.

It is interesting that a disease like depression that is thought to be organically based in defective brain chemistry can be treated by a behavioral treatment. But, yoga and meditation have been found to alter the structure, connectivity, and chemistry of the brain. So, it may not be so mysterious how a behavioral treatment might be effective for a primarily physiological disorder. The mind and body are one. Treating the mind can also treat the body. This is one of the major messages of the alternative medical treatment movement.

 

So, apply mindfulness when nothing else works for depression.

 

“Start living right here, in each present moment. When we stop dwelling on the past or worrying about the future, we’re open to rich sources of information we’ve been missing out on—information that can keep us out of the downward spiral and poised for a richer life.” ― Mark Williams

 

CMCS – Center for Mindfulness and Contemplative Studies

 

The Power of Retreat 5 – Meditation and Spirituality

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“Meditation is the discovery that the point of life is always arrived at in the immediate moment.” – Alan Watts

 

In a prior essay ‘The Power of Retreat 4 – the Container of Silence’ (https://www.facebook.com/ContemplativeStudiesCenter/insights/?section=navPosts), the effects of the container in which retreat is conducted were explored. But, the point of retreat is not the container, it is what transpires within it. Meditation and contemplation are the primary practices of the retreat. The amount varies with different types of retreats. The one we just returned from the amount of meditation varied between 3 to 4+ hours per day occurring in 6 to 8 periods beginning at 7:30 in the morning through 9:30 in the evening. The retreat not only allows for deep meditative experiences that build over the course of the retreat, but it also allows for time for contemplation. Just sitting or walking while reflecting on our environment, immediate experience, or the insights occurring in meditation is as important as the meditation itself.

 

The specific type of meditation practiced can vary with different retreats (see links below for explanations of meditation techniques). But, all practices emphasize quieting the mind, reducing the internal conversation and chatter, in order to better see and understand the operation of the mind. The amount of meditation is important as it is a ‘practice’ and over time the mind gets quieter. When the mind quiets all sorts of things can emerge, some expected, some a complete surprise, some sublime, but some very uncomfortable and upsetting. Be forewarned, meditation can produce wrenching experiences. We’ve seen many people spontaneously break out in tears at any moment. Most deal with it effectively, confronting and experiencing troubling experiences and the attached strong emotions. This is actually a very good thing as it can help to heal inner wounds that may have festered for decades. But, some participants are overwhelmed and need assistance or need to leave the retreat. Don’t be put off, these are important experiences and may constitute breakthrough moments, leading to self-transformation.

 

The intent of meditation is not to elicit thinking or emotions, even though thinking and emotions occur frequently during meditation. The intent is to allow inner silence to prevail. At the retreat we attended we all wore tags stating “I am observing silence.” This can be viewed very practically as a message to everyone around who may not be participating in the retreat, that we’re not open to conversation, or even everyday niceties. But, it’s true meaning is deeper. It suggests that we are observing silence itself, the silence within that is ever present and the foundation upon which all experiences emerge. It is a wonderful experience to be deeply immersed in the silence.

 

A powerful component of retreat is the commitment and intention that the participants bring. Most people coming to a retreat are very committed. The investment of money and especially a week’s time is a concrete expression of that commitment. The week taken away from work and everyday activities is dear to many. It could have been used to take a cruise, tour a foreign country, go to a beach or theme park, visit friends and family, etc. So, the choice to go on retreat instead is meaningful. This commitment provides the motivation for the individual to focus on the work of the retreat and particularly on their intention. Most come with an intention to work on self-understanding, which may paradoxically include a loss of self! In addition, the fact that there is a group of committed individuals with a shared intention present energizes the retreat.

 

For many the intention is for spiritual development. Some come to retreat with a specific intention to experience spiritual awakening or to experience a union with God. But, even those who come for personal development reasons often migrate toward spiritual development. This is a natural outgrowth of meditation. It is impossible to look deeply inside, particularly at the silence and emptiness and not be spiritually affected, to not glimpse the deeper aspects of existence. In fact, it is common in retreat for people to have awakening experiences. These frequently occur not in the meditation itself but during the contemplative time. That’s frequently where the fruits of meditation ripen. Additionally, the supportive environment of retreat can promote awakenings as the individual knows that these unusual experiences will be accepted and understood, whereas in everyday life they are not.

 

Silent meditation retreat is an opportunity to move away from our everyday lives. Some may see this as an opportunity to escape them but the power of retreat is not to escape our lives but to provide perspective on them. Yes, work, chores etc. must be done. But, by putting perspective on their true importance we become less stressed and anxious about them and don’t ruminate about unfinished tasks. Rather, we can begin to live our life with balance, making sure that we take care of what constitutes the to do list of our happiness and growth. It has been pointed out that absolutely no one, on their death bed, wishes that they had spent more time at work. Retreat can provide this same kind of perspective. We come away from retreat with a clear realization that we must give higher priorities and more time to our emotional and spiritual lives. We must invest the precious time of our lives in rest and contemplation. We must devote ourselves more to others and especially, to caring for ourselves. We can see how important our relationships, family and friends are to our inner reality. Retreat can provide this perspective for us and is part of its life-altering power.

 

We highly recommend retreat, especially silent retreat, for those who wish for personal or spiritual development. But, be prepared. It is often not the pleasant relaxing time off that many envision. It can be emotional and spiritual dynamite that needs to be approached with caution.

 

“As gold purified in a furnace loses its impurities and achieves its own true nature, the mind gets rid of the impurities of the attributes of delusion, attachment and purity through meditation and attains Reality. – Adi Shankara”

 

CMCS – Center for Mindfulness and Contemplative Studies

 

MEDITATION PRACTICE

The following links to the CMCS Blog http://contemplative-studies.org/wp/ review the methods and consequences of meditation.

 

Beginning Meditation 1 – Preliminaries

http://contemplative-studies.org/wp/index.php/2015/07/20/beginning-meditation-1-preliminaries/

 

Beginning Meditation 1 – Preliminaries 2

http://contemplative-studies.org/wp/index.php/2015/07/21/beginning-meditation-1-preliminaries-2/

 

Beginning Meditation – Getting Started 1 – Positions

http://contemplative-studies.org/wp/index.php/2015/07/22/beginning-meditation-getting-started-1-positions/

 

Beginning Meditation – Getting Started 2 – Breath Following 1

http://contemplative-studies.org/wp/index.php/2015/07/23/208/

 

Beginning Meditation – Getting Started 3 – Breath Following 2

http://contemplative-studies.org/wp/index.php/2015/07/24/beginning-meditation-getting-started-3-breath-following-2/

 

Beginning Meditation – Getting Started 4 – Open Monitoring Meditation

http://contemplative-studies.org/wp/index.php/2015/07/25/beginning-meditation-getting-started-4-open-monitoring-meditation/

 

Meditation Techniques – Loving Kindness Meditation

http://contemplative-studies.org/wp/index.php/2015/07/26/meditation-techniques-loving-kindness-meditation/

 

Meditation Techniques – Body Scan Meditation

http://contemplative-studies.org/wp/index.php/2015/07/27/meditation-techniques-body-scan-meditation/

 

What to Look for in Meditation

http://contemplative-studies.org/wp/index.php/2015/07/28/what-to-look-for-in-meditation/

The Power of Retreat 4 – the Container of Silence

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“Speak only if it improves upon the silence.” ― Mahatma Gandhi

“silence is the language of god, all else is poor translation.” ― Rumi

 

We spent all of last week at a silent meditation retreat. It is a powerful experience that I highly recommend. First off it is liberating from the mundane chores. Everything is provided. You don’t have to shop, cook, or clean dishes. You don’t need to clean or even make your bed. In addition, your day’s schedule is pretty much set out for you. Our teacher commented that it’s a ‘lazy man’s nirvana!’ This frees up the mind from planning and the mundane duties of daily life, allowing for more focus, more self-exploration, and less doing and more being.

 

The full experience requires refraining from communicating with everyone around through speech, writing, gestures, or non-verbals; removing access to media and the internet; turning off smart phones; and completely removing reading materials, and access to TV, computers, etc. At first glance the container of silence in the retreat may seem a bit intimidating. For an individual accustomed to the modern world this can seem daunting, as a friend commented ‘it sounds awful.’ To many, particularly first timers, this can initially be very disorienting. But we adjust within a day or two and enter the flow of retreat. The disquiet notwithstanding this container of silence is foundational. It is responsible for many of the extremely positive benefits of retreat. It sets that stage for deeper explorations and understandings. All the negatives are soon eclipsed by the obvious benefits.

 

One of the simple things we learn is how little communications is actually necessary. By doing without it we come to understand that much of it is small talk, automated social responses, serving our own egoic agendas, and self-generated distractions. It also highlights what communications are really important, from simply dealing with the logistics of life, like where and when shall we meet for lunch to the truly important emotional communications that sustain us and the ones we love. This sets the stage for what we do after retreat in focusing our communications more on those that truly matter.

 

The silence has some interesting effects on our senses. We become much more aware of and sensitive to sensory experiences. Food tastes and odors are amplified and meals become savored, appreciated and eaten slowly. This is in contrast to our normal distracted forms of eating while conversing, listening to music, reading, watching TV, texting etc. We become much more aware of not only our senses but also our internal states of hunger, fullness, and satiety. Sounds that we usually ignore become vibrant and salient. The silence reduces many of the noises that often pollute out sensory environment, so bird chirps, footsteps, trees rustling in the wind, a cough, a car driving past, are not only noticed but deeply experienced. Our thoughts even become clearer, unencumbered by the din of external speech. All of this serves to heighten our awareness of the present moment, making us more aware of what actually constitutes the experiences that form the stream in which we live our lives.

 

The container of silence makes us much more aware of our thoughts and clearer on their content. This is an important benefit that helps to make the retreat work. By being better tuned into the incessant chatterbox that constitutes our internal speech, what a friend calls ‘her crazy roommate’, we are often shocked by their repetitiveness and vacuous quality. This is a lesson that is strongly reinforced in meditation. In addition, everyday our minds and energies are dominated by the demands of our lives, from work, family, friends, chores, or simply the to do list. The immediacy of the demands somehow gives them an importance that is unwarranted. Moving away from these demands in retreat provides perspective on their true place in the grand scheme of our lives. We begin to see that most of these demands are really not that important after all. We begin to see that other things that have been relegated to back stage and neglected are actually much more important. So, the container of silence allows us to both see the triviality of many of our thoughts producing a highlighting of the truly important ones.

 

The container of silence also heightens and makes us much more aware of our emotions. There is little to distract us from our bodily sensations that are an essential component of our emotions. There is little going on to blame them on. So we have to confront their internal origins. I became very aware of my frustration while having to wait for my partner as she meticulously prepared to depart for the dining hall for a meal. Where previously I would blame her for my upset, the environment of the retreat allowed me to see how I was making myself upset. It allowed me to see that I felt the way I did because I wanted things to be different than they were. The insight burst forth that trying to oppose what is, was the source of unhappiness. When I simply accepted it, I felt much better and learned to use the time to look deeply at my own inner world. As an added bonus it made a wonderful relationship that much better.

 

In this context of silence, it is impossible to escape from oneself. Under normal conditions we can avoid troubling thoughts and memories by distracting ourselves with media or conversation. In a silent retreat that is impossible. Thus one has to confront one’s inner self without opportunity for escape. This is an opportunity that is rarely present in life. This is an opportunity to grow and develop psychologically. This is an opportunity to understand ourselves and our minds. What a phenomenal opportunity to become fully integrated human beings. This is an opportunity not to be missed.

 

Of course this is an idealized version of the reality of the retreat container of silence. It is never this clear or this easy. It has many challenges and some are derailed and leave retreat early. But those that persevere are richly rewarded.

 

In the next essay, The Power of Retreat 5 – Meditation and Spirituality, we will look closely at the real goals of the silent retreat.

 

“Silence is only frightening to people who are compulsively verbalizing.” ― William S. Burroughs

 

CMCS – Center for Mindfulness and Contemplative Studies