People Select Mindfulness Training Techniques Based Upon Their Personal Characteristics

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People Select Mindfulness Training Techniques Based Upon Their Personal Characteristics

 

By John M. de Castro, Ph.D.

 

“Meditation is a simple strategy that can help obtain better health and a happier life. It takes time to master, as does any other skill. If a person sticks with it and is willing to experiment with the different methods, they are more likely to discover a meditation style that suits them.” – Medical News Today

 

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

 

Four types of meditation are the most commonly used practices for research purposes. In body scan meditation, the individual focuses on the feelings and sensations of specific parts of the body, systematically moving attention from one area to another. Loving kindness meditation is designed to develop kindness and compassion to oneself and others. The individual systematically pictures different individuals from self, to close friends, to enemies and wishes them happiness, well-being, safety, peace, and ease of well-being. In focused attention meditation, the individual practices paying attention to a single meditation object, learns to filter out distracting stimuli, including thoughts, and learns to stay focused on the present moment, filtering out thoughts centered around the past or future. On the other hand, in open monitoring meditation, the individual opens up awareness to everything that’s being experienced regardless of its origin. These include bodily sensations, external stimuli, and even thoughts. The meditator just observes these stimuli and lets them arise, and fall away without paying them any further attention.

 

There is little understanding as to why an individual chooses one meditation technique over another. In today’s Research News article “Predicting Individual Preferences in Mindfulness Techniques Using Personality Traits.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2020.01163/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1365539_69_Psycho_20200630_arts_A),  Tang and Braver examine the characteristics of individuals who choose either body scan meditation, loving kindness meditation, focused attention meditation, or open monitoring meditation.

 

They recruited adults online who did not practice mindfulness or yoga and presented them with 5 daily recorded sessions. In the first 45-minute session the participants completed measures of mindfulness, big 5 personality traits, self-compassion, interpersonal reactivity, perceived stress, sensory processing sensitivity, and attentional control and absorption. They were also provided an introduction to meditation techniques with descriptions of all 4 techniques. On subsequent days they were directed by recorded instructions to practice for 15-20 minutes either body scan meditation, loving kindness meditation, focused attention meditation, or open monitoring meditation. The order of the 4 practices was randomized for each participant. After each session they were asked questions regarding their content to ensure that they performed the practices. After completing all sessions, the participants were asked to rank them according to their preferences.

 

They found that all of the meditation techniques were about equally distributed in the preferences of the participants. There were no significant predictors of preferences for focused attention meditation or body scan meditation, but there were significant predictors of preferences for loving kindness meditation and open monitoring meditation. Female participants and participants who were high in empathy were significantly more likely to prefer loving kindness meditation. Participants who were high in the mindfulness facets of non-judging and non-reacting were significantly more likely to prefer open monitoring meditation.

 

These results make sense. Empathetic people, particularly women, are more sensitive to the feelings of others and so they would find meditating on those feelings, loving kindness meditation, more attractive. Open monitoring meditation. involves simply observing whatever is transpiring without judgement and reaction. So, it makes sense that people who were high in in the mindfulness facets of non-judging and non-reacting would find this form of meditation more attractive.

 

So, people select mindfulness training techniques based upon their personal characteristics.

 

“In the end, the best meditation technique and the one that will help you gain the most positive benefits is one you can stick to.” – Elizabeth Scott

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Tang R and Braver TS (2020) Predicting Individual Preferences in Mindfulness Techniques Using Personality Traits. Front. Psychol. 11:1163. doi: 10.3389/fpsyg.2020.01163

 

The growing popularity of mindfulness-based interventions (MBIs) has prompted exciting scientific research investigating their beneficial effects on well-being and health. Most mindfulness programs are provided as multi-faceted packages encompassing a set of different mindfulness techniques, each with distinct focus and mechanisms. However, this approach overlooks potential individual differences, which may arise in response to practicing various mindfulness techniques. The present study investigated preferences for four prototypical mindfulness techniques [focused attention (FA), open monitoring (OM), loving-kindness (LK), and body scan (BS)] and identified factors that may contribute to individual differences in these preferences. Participants without prior mindfulness experiences were exposed to each technique through audio-guided instructions and were asked to rank their preferences at the end of all practices. Results indicated that preferences for loving-kindness were predicted by empathy, and that females tended to prefer loving-kindness more than males. Conversely, preferences for open monitoring were predicted by nonreactivity and nonjudgment of present moment experiences. Additionally, higher state mindfulness was detected for individuals’ preferred technique relative to other alternatives. These findings suggest that individuals tend to prefer techniques compatible with their personalities, as the predictor variables encompass trait capacities specifically relevant to practicing these techniques. Together, our results suggest the possibility that assessing individual difference and then tailoring MBIs to individual needs could be a useful way to improve intervention effectiveness and subsequent outcomes.

https://www.frontiersin.org/articles/10.3389/fpsyg.2020.01163/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1365539_69_Psycho_20200630_arts_A

 

Improve Cognitive Flexibility with Mindful Non-Reactivity

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Improve Cognitive Flexibility with Mindful Non-Reactivity

 

By John M. de Castro, Ph.D.

 

“Mindfulness meditation practice and self-reported mindfulness were correlated directly with cognitive flexibility and attentional functioning.” – Daphne Davis

 

Mindfulness training has been shown to be effective in improving physical and psychological health and particularly with the physical and psychological reactions to stress. Mindfulness also decreases the individual’s tendency to use tried and true solutions to problems and thereby improves cognitive flexibility. This has led to an increasing adoption of these mindfulness techniques for the health and well-being of both healthy and ill individuals.

 

Mindfulness, however, is complex and includes facets such as observing, describing, non-reacting, non-judging, and acting with awareness. It is not known which of these facets or which combinations of facets are responsible for the beneficial effects of mindfulness including improved cognitive flexibility. Hence there is a need to investigate the facets of mindfulness and their relationship to the psychological flexibility of the participants.

 

In today’s Research News article “The Mediating Role of Non-reactivity to Mindfulness Training and Cognitive Flexibility: A Randomized Controlled Trial.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2020.01053/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1365539_69_Psycho_20200630_arts_A), Zou and colleagues recruited online moderately stressed adults who did not have a mindfulness practice. They were matched and randomly assigned to a wait-list control condition or to receive a once a week for 2.5 hours for 8 weeks Mindfulness-Based Stress Reduction (MBSR) program. MBSR includes meditation, body scan, yoga practices, and discussion along with 45-minute daily home guided meditation practice. They were measured, before, twice during, and after training for mindfulness, including observing, describing, non-reacting, non-judging, and acting with awareness facets, cognitive flexibility, and perceived stress.

 

They found that in comparison to baseline and the wait-list control group, the group that received the Mindfulness-Based Stress Reduction (MBSR) program had significant increases in cognitive flexibility. A mediation analysis revealed that MBSR training solely indirectly by increasing the non-reactivity facet of mindfulness which in turn increased cognitive flexibility. Surprisingly, although perceived stress decreased over the 8-week period, there was no significant difference between groups.

 

Cognitive flexibility is ‘the ability to flexibly and adaptively respond to the environments, as opposed to the rigid or automatic thinking style, triggered by prior experience”.  Non-reactivity involves allowing experiences to come and go without reacting in an effort to change them. By not reacting in an autonomic way, it opens up the ability to react flexibly and adaptively to the situation. This ability makes the individual better able to address events in their life and thereby improve their well- being.

 

So, improve cognitive flexibility with mindful non-reactivity.

 

“mindfulness involves cultivation of a “beginner’s mind”, and demonstrate that mindfulness practice reduces cognitive rigidity via the tendency to overlook simple novel solutions to a situation due to rigid and repetitive thought patterns formed through experience.” – Jonathan Greenberg

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Zou Y, Li P, Hofmann SG and Liu X (2020) The Mediating Role of Non-reactivity to Mindfulness Training and Cognitive Flexibility: A Randomized Controlled Trial. Front. Psychol. 11:1053. doi: 10.3389/fpsyg.2020.01053

 

Mindfulness training has been shown to have a beneficial effect on cognitive flexibility. However, little is known about the mediators that produce this effect. Cross-sectional studies show that there might be a link between Non-judgment, Non-reactivity and cognitive flexibility. Longitudinal studies examining whether Non-judgment or Non-reactivity mediate the effectiveness of mindfulness training on improving cognitive flexibility are lacking. The present study aims to test the effect of mindfulness training on increasing cognitive flexibility and to test whether this effect is mediated by Non-judgment or Non-reactivity. We conducted a single-blind randomized controlled trial in 54 nonclinical high-stress participants between October 2018 and January 2019. Participants were randomly assigned to a Mindfulness Based Stress Reduction (MBSR) group or a waitlist control group. The experimenters were blind to the group assignment of participants. The MBSR group received 8-weekly sessions (2.5-h per week) and a one-day retreat (6-h), and was required to accomplish a 45-min daily formal practice during the intervention. The waitlist control group did not receive any intervention during the waiting period and received a 2-day (6-h per day) mindfulness training after the post-intervention. The primary outcome was self-report cognitive flexibility and perceived stress administered before and after MBSR. The secondary outcome was self-report mindfulness skills (including Non-reactivity and Non-judgment) measured at pre-treatment, Week 3, Week 6, and post-intervention. For cognitive flexibility, mixed-model repeated-measure ANOVA results showed that there were significant main effects of Time, Group and a significant interaction of Time by Group. Follow-up ANOVA indicated that the MBSR group was associated with greater improvements in cognitive flexibility than the waitlist. Path analysis results showed that the effect of the treatment on cognitive flexibility at post-treatment was fully mediated by Non-reactivity at Week 6. The mediation effects of Non-reactivity at Week 3, and Non-judgment at Week 3 and Week 6 were not significant. Our findings support the efficacy of MBSR on improving cognitive flexibility. Non-reactivity is an important element of the effectiveness of MBSR training on cognitive flexibility.

https://www.frontiersin.org/articles/10.3389/fpsyg.2020.01053/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1365539_69_Psycho_20200630_arts_A

 

Mindfulness Reduces the Impact of Musculoskeletal Disease and Stress on Firefighters

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Mindfulness Reduces the Impact of Musculoskeletal Disease and Stress on Firefighters

 

By John M. de Castro, Ph.D.

 

“The payoff of being calm and mindful is the strawberry; all those beautiful moments in life, that if we don’t slow down, we’ll miss. And that is a real tragedy. So be brave, be kind, fight fires, and be mindful!” – Hersch Wilson

 

First responders such as firefighters and police experience stressful and traumatic events as part of their jobs. In addition, the physical nature of the job can produce musculoskeletal problems for the firefighters. The effects of these stresses and injuries are troubling problems for firefighters that need to be addressed. Mindfulness has been shown to has been shown to reduce the physiological and psychological responses to stress, to reduce the impact of trauma on the individual, and to decrease burnout. So, a firefighter’s mindfulness may be essential to the individual’s ability to deal with the stresses of the profession and produce greater resilience.

 

In today’s Research News article “Moderated Mediation Effect of Mindfulness on the Relationship Between Muscular Skeletal Disease, Job Stress, and Turnover Among Korean Firefighters.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7303520/), Lee and colleagues surveyed firefighters in Korea with questions regarding musculoskeletal disease, job stress, mindfulness, and intention to leave firefighting.

 

They found that the higher the levels of mindfulness the lower the levels of job stress and intention to leave firefighting. They also found that the higher the levels of job stress the higher the levels of musculoskeletal disease and the intention to leave firefighting. Mediation analysis determined that musculoskeletal disease increased the levels of job stress and that increased intention to leave firefighting. But the higher the levels the of mindfulness the lower the ability of musculoskeletal disease to increase the intention to leave firefighting.

 

These are correlative results so causation cannot be determined. Nevertheless, the intention to leave firefighting appears to be associated with job stress and this is increased by the firefighter having musculoskeletal problems. It makes sense that having musculoskeletal problems would make it more difficult for the firefighters to perform their duties, increasing stress. So, musculoskeletal problems make the job more difficult, increasing stress and resulting in an increase in the intention to quit the profession.

 

Mindfulness has been shown in extensive research studies to decrease the individual’s physiological and psychological responses to stress. It has also been shown to reduce burnout and the likelihood that the individual will leave a profession. The present study confirms these effects of mindfulness and extends them to firefighters. Mindfulness, however, has an additional effect of decreasing the impact of musculoskeletal disease on job stress and in turn an increase in the intention to leave firefighting. So, mindfulness appears to protect firefighters from musculoskeletal diseases increasing the stress of their jobs and the intention to leave firefighting.

 

So, reduce the impact of musculoskeletal disease and stress on firefighters with mindfulness.

 

“targeted mindfulness training program increases some aspects of firefighter resilience (distress tolerance, positive adjustment, and perseverance).” – AMRA

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Lee, J. H., Lee, J., & Lee, K. S. (2020). Moderated Mediation Effect of Mindfulness on the Relationship Between Muscular Skeletal Disease, Job Stress, and Turnover Among Korean Firefighters. Safety and Health at Work, 11(2), 222–227. https://doi.org/10.1016/j.shaw.2020.03.006

 

Abstract

Background

This study investigated the effect of increased job stress, caused by musculoskeletal disease (MSD) among firefighters, on a firefighter’s intention to leave the profession, henceforth referred to as “turnover intention,” and verified the moderating effect of mindfulness on such a relationship.

Methods

A survey involving a total of 549 Korean male firefighters as participants was conducted herein, and the following results were obtained: the mediation effect of the MSD to turnover intention through job stress was confirmed, and the indirect effect of job stress was verified.

Results

We verified the moderated mediation effect of mindfulness on the relation:MSD, job stress, and turnover intention. The conditional indirect effect for middle and high levels of mindfulness is significant.

Conclusion

The result of this study is supported by proofs of the relationship between a firefighter’s MSD, job stress, and turnover intention, and these case studies reveal the moderated mediation effect of dispositional mindfulness.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7303520/

 

Relieve Sleep Disturbances with Mindfulness Meditation

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Relieve Sleep Disturbances with Mindfulness Meditation

 

By John M. de Castro, Ph.D.

 

“meditation helps lower the heart rate by igniting the parasympathetic nervous system and encouraging slower breathing, thereby increasing the prospect of a quality night’s sleep.” – Headspace

 

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 resultant stress can impair sleep. Indeed, it is estimated that over half of Americans sleep too little due to stress. As a result, people today sleep 20% less than they did 100 years ago. Not having a good night’s sleep has adverse effects upon the individual’s health, well-being, and happiness. It has been estimated that 30 to 35% of adults have brief symptoms of insomnia, 15 to 20% have a short-term insomnia disorder, and 10% have chronic insomnia

 

Insomnia is more than just an irritant. Sleep deprivation is associated with decreased alertness and a consequent reduction in performance of even simple tasks, decreased quality of life, increased difficulties with memory and problem solving, increased likelihood of accidental injury including automobile accidents, and increased risk of dementia and Alzheimer’s disease. It also can lead to anxiety about sleep itself. This is stressful and can produce even more anxiety about being able to 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 treat insomnia. Mindfulness-based practices have been reported to improve sleep amount and quality and help with insomnia. The evidence is accumulating. So, it makes sense to step back and summarize what has been learned.

 

In today’s Research News article “The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6557693/), Rusch and colleagues review, summarize and perform a meta-analysis of the published controlled research studies of the effects of meditation on sleep. They identified 18 published randomized controlled trials that included a total of 1654 participants with clinically significant sleep disturbances.

 

They report that the published research found that when mindfulness meditation was compared to other evidenced-based sleep treatment there were no significant differences in improvements in sleep quality. But when the mindfulness meditation groups were compared to other active controls that did not include evidenced-based sleep treatments, the mindfulness meditation produced significant improvements in sleep quality with moderate effect sizes.

 

The results of the meta-analysis of the published research suggests that mindfulness meditation is as effective as other evidenced-based sleep treatments for improving sleep in patients with clinically significant sleep disturbances. Importantly, mindfulness meditation was significantly more effective than non-sleep treatment active control conditions. Hence, mindfulness meditation appears to be a safe and effective treatment for the improvement of sleep quality that has equivalent efficacy to other treatments.

 

So, relieve sleep disturbances with mindfulness meditation.

 

“If insomnia is at the root of your sleepless nights, it may be worth trying meditation. The deep relaxation technique has been shown to increase sleep time, improve sleep quality, and make it easier to fall (and stay) asleep.” – Sleep Foundation

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Rusch, H. L., Rosario, M., Levison, L. M., Olivera, A., Livingston, W. S., Wu, T., & Gill, J. M. (2019). The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Annals of the New York Academy of Sciences, 1445(1), 5–16. https://doi.org/10.1111/nyas.13996

 

Abstract

There is a growing interest in the effectiveness of mindfulness meditation for sleep disturbed populations. Our study sought to evaluate the effect of mindfulness meditation interventions on sleep quality. To assessTo assess for relative efficacy, comparator groups were restricted to specific active controls (such as evidenced-based sleep treatments) and nonspecific active controls (such as time/attention-matched interventions to control for placebo effects), which were analyzed separately. From 3303 total records, 18 trials with 1654 participants were included. We determined the strength of evidence using four domains (risk of bias, directness of outcome measures, consistency of results, and precision of results). At post-treatment and follow-up, there was low strength of evidence that mindfulness meditation interventions had no effect on sleep quality compared with specific active controls (ES 0.03 [95% CI −0.43–0.49]) and (ES −0.14 [95% CI −0.62–0.34]) respectively. Additionally, there was moderate strength of evidence that mindfulness meditation interventions significantly improved sleep quality compared with nonspecific active controls at post-intervention (ES 0.33 [95% CI 0.17–0.48]) and at follow-up (ES 0.54 [95% CI 0.24–0.84]). These preliminary findings suggest that mindfulness meditation may be effective in treating some aspects of sleep disturbance. Further research is warranted.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6557693/

 

Meditation Reduces the Brain’s Empathetic Response

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Meditation Reduces the Brain’s Empathetic Response

 

By John M. de Castro, Ph.D.

 

“mindfulness’s most profound benefit may not be the one that’s most often touted—adapting to a stressful, competitive, even unkind 24/7 world. Instead, meditation might fundamentally alter how we treat those around us.” – David Destino

 

Humans are social animals. This is a great asset for the species as the effort of the individual is amplified by cooperation. In primitive times, this cooperation was essential for survival. But in modern times it is also essential, not for survival but rather for making a living and for the happiness of the individual. This ability to cooperate is so essential to human flourishing that it is built deep into our DNA and is reflected in the structure of the human nervous system. Empathy and compassion are essential for appropriate social engagement and cooperation. In order for these abilities to emerge and strengthen, individuals must be able to see that other people are very much like themselves.

 

Mindfulness has been found to increase prosocial behaviors such as altruism, compassion, and empathy. It is not known how mindfulness practice might do this. Mindfulness is known to alter the nervous system through a process called neuroplasticity. It is possible that mindfulness improves empathy by altering the brain systems that underlie it.

 

In today’s Research News article “Mindfulness meditation regulates anterior insula activity during empathy for social pain.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6867068/), Laneri and colleagues recruited long-term meditators with at least 5 years of regular meditation practice and a group of non-meditators. All participants performed an empathy task while having their brains scanned with functional Magnetic Resonance Imaging (fMRI). Half of the meditators meditated for 8 minutes prior to being measured for empathy while half did not. Empathy was measured by having the participants view sketches of either socially embarrassing or neutral situations and rate them for the degree of embarrassment. After the session the participants completed measures of compassionate love and interpersonal reactivity.

 

They found that while viewing the sketches of socially embarrassing situations there were increased activations of the anterior insula, anterior cingulate cortex, medial prefrontal cortex and temporal pole of the brain in both groups. These are all areas of the brain that have been associated with empathy and compassion processing. But the meditators who meditated immediately before the task had a significantly reduced activation of the anterior insula and the greater the level of the individual’s trait compassion, the lower the levels of activation.

 

The insula has been suspected to be involved in empathy and interoceptive awareness; the ability to be aware of one’s internal state. The results, then suggest that the immediate, short-term effects of meditation in practiced meditators is to reduce the awareness of their internal responses to observing embarrassment. The meditating participants, nevertheless, rated the situations as equivalently embarrassing as the non-meditating meditators and the non-meditators. This suggests that all participants reacted with similar levels of empathy but perhaps different levels of physiological arousal.

 

It is interesting that long-term meditation did not appear to alter empathy or the brains response to socially embarrassing situations. But, on the short-term, the immediate effects of meditation is to reduce the brains response. Meditation is known to reduce arousal and this may underly the lower responses in the insula. After meditation, the participants are simply more relaxed and less responsive to physiological arousal but equally able to comprehend the embarrassing situations effect.

 

So, meditation reduces the brain’s empathetic response.

 

“through mindfulness training, people can develop skills that promote happiness and compassion.” – Christopher Berglund

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Laneri, D., Krach, S., Paulus, F. M., Kanske, P., Schuster, V., Sommer, J., & Müller-Pinzler, L. (2017). Mindfulness meditation regulates anterior insula activity during empathy for social pain. Human brain mapping, 38(8), 4034–4046. https://doi.org/10.1002/hbm.23646

 

Abstract

Mindfulness has been shown to reduce stress, promote health, and well‐being, as well as to increase compassionate behavior toward others. It reduces distress to one’s own painful experiences, going along with altered neural responses, by enhancing self‐regulatory processes and decreasing emotional reactivity. In order to investigate if mindfulness similarly reduces distress and neural activations associated with empathy for others’ socially painful experiences, which might in the following more strongly motivate prosocial behavior, the present study compared trait, and state effects of long‐term mindfulness meditation (LTM) practice. To do so we acquired behavioral data and neural activity measures using functional magnetic resonance imaging (fMRI) during an empathy for social pain task while manipulating the meditation state between two groups of LTM practitioners that were matched with a control group. The results show increased activations of the anterior insula (AI) and anterior cingulate cortex (ACC) as well as the medial prefrontal cortex and temporal pole when sharing others’ social suffering, both in LTM practitioners and controls. However, in LTM practitioners, who practiced mindfulness meditation just prior to observing others’ social pain, left AI activation was lower and the strength of AI activation following the mindfulness meditation was negatively associated with trait compassion in LTM practitioners. The findings suggest that current mindfulness meditation could provide an adaptive mechanism in coping with distress due to the empathic sharing of others’ suffering, thereby possibly enabling compassionate behavior.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6867068/

 

Improve Cognitive Function in the Elderly with Tai Chi

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Improve Cognitive Function in the Elderly with Tai Chi

 

By John M. de Castro, Ph.D.

 

“tai chi appears to improve executive function—the ability to multitask, manage time, and make decisions—in people without any cognitive decline. In those with mild cognitive impairment, tai chi slowed the progression to dementia more than other types of exercise and improved their cognitive function in a comparable fashion to other types of exercise or cognitive training.” – Harvard Health

 

The aging process involves a systematic progressive decline in every system in the body, the brain included. This includes our cognitive (mental) abilities which decline with age including impairments in memory, attention, and problem-solving ability. It is inevitable and cannot be avoided. Research has found that mindfulness practices reduce the deterioration of the brain that occurs with aging restraining the loss of neural tissue. Indeed, the brains of practitioners of meditation and yoga have been found to degenerate less with aging than non-practitioners. Tai Chi and Qigong have also been shown to be beneficial in slowing or delaying physical and mental decline with aging. The research findings have been accumulating. So, it makes sense to step back and summarize what has been learned about the effectiveness of Tai Chi for reducing cognitive decline during aging.

 

In today’s Research News article “Tai Chi is Effective in Delaying Cognitive Decline in Older Adults with Mild Cognitive Impairment: Evidence from a Systematic Review and Meta-Analysis.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7132349/), Yang and colleagues review, summarize, and perform a meta-analysis of the effects of Tai Chi practice on mental decline in the elderly. They identified 11 published research studies with a total of 1061 participants over the age of 60 with mild cognitive impairment.

 

They report that the published research found that Tai Chi practice produced a significant increase in global cognitive function including improved memory, learning ability, mental speed, attention, ideas, abstraction, creativity, mental flexibility, and visuospatial perception. In general, the effect sizes were modest, but they tended to signal a reversal of the decline. Hence, Tai Chi practice appears to improve the mental capabilities of the elderly with mild cognitive impairment. The studies included in the analysis did not have a comparison of Tai Chi practice to another form of exercise. So, it is possible that the benefits were produced, not by Tai Chi per se but by moderate exercise.

 

Tai Chi is an ancient mindfulness practice that involves slow prescribed movements. It is gentle and completely safe, can be used with the elderly and sickly, are inexpensive to administer, can be performed in groups or alone, at home or in a facility or even public park, and can be quickly learned. In addition, it can be practiced in social groups without professional supervision. This can make it fun, improving the likelihood of long-term engagement in the practice. This suggests that Tai Chi practice should be recommended for inclusion in the lifestyle of aging individuals.

 

So, improve cognitive function in the elderly with Tai Chi.

 

“Tai Chi has consistent, small effects on improving cognitive performance in both healthy older adults and older adults with some cognitive impairment.” – P. M. Wayne

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Yang, J., Zhang, L., Tang, Q., Wang, F., Li, Y., Peng, H., & Wang, S. (2020). Tai Chi is Effective in Delaying Cognitive Decline in Older Adults with Mild Cognitive Impairment: Evidence from a Systematic Review and Meta-Analysis. Evidence-based complementary and alternative medicine : eCAM, 2020, 3620534. https://doi.org/10.1155/2020/3620534

 

Abstract

To determine whether Tai Chi (TC) is effective in slowing cognitive decline in older populations with mild cognitive impairment (MCI), we performed a systematic review and meta-analysis of randomized controlled trials (RCTs) on Tai Chi and MCI. We searched eight electronic databases (PubMed, PsycINFO, Wanfang, Web of Science, MEDLINE, CNKI, EBSCO, and the Cochrane Central Register of Controlled Trials) for appropriate RCTs published up to August 2019. For those studies included, the data were extracted, methodological quality was evaluated, and then meta-analysis was performed using Review Manager software (version 5.3). A total of 11 of the studies were available for systematic review, which together included 1061 participants, met the inclusion criteria, and ten of these were included in the meta-analysis. For most RCTs, the methodological quality was moderate. The meta-analysis revealed that Tai Chi could significantly improve global cognitive function; memory and learning; mental speed and attention; ideas, abstraction, figural creations, and mental flexibility; and visuospatial perception. The present review adds to the evidence showing that Tai Chi is potentially beneficial in improving cognitive functions among elderly people with MCI. However, strictly designed and well-reported RCTs are required.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7132349/

 

Mindfulness Improves Flexibility Which Improves Residual Symptoms of Depression

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Mindfulness Improves Flexibility Which Improves Residual Symptoms of Depression

 

By John M. de Castro, Ph.D.

 

“Living resiliently represents a whole new way of being and doing. It isn’t just for the hard times — it’s for all times. Empowering us to live, love, and work adventurously in the face of change, it builds a well from which we can draw for the rest of our lives.” – Lynda Klau

 

Depression affects over 6% of the population. Depression can be difficult to treat. It is usually treated with antidepressant medication. But, of patients treated initially with drugs only about a third attained remission of the depression. Even after remission there are a number of symptoms that remain. These include lingering dysphoria, impaired psychosocial functioning, fatigue, and decreased ability to work. These residual symptoms can lead to relapse.

 

Mindfulness training is an alternative treatment for depression. It has been shown to be an effective treatment for depression and its recurrence and even in the cases where drugs fail. Acceptance and Commitment Therapy (ACT) is a mindfulness-based psychotherapy technique that is employs many of the techniques of Cognitive Behavioral Therapy (CBT). ACT focuses on the individual’s thoughts, feelings, and behavior and how they interact to impact their psychological and physical well-being. It then works to change thinking to alter the interaction and produce greater life satisfaction. ACT employs mindfulness practices to increase awareness and develop an attitude of acceptance and compassion in the presence of painful thoughts and feelings. ACT teaches individuals to “just notice”, accept and embrace private experiences and focus on behavioral responses that produce more desirable outcomes.

 

It is not known how Acceptance and Commitment Therapy (ACT) might affect the residual symptoms in individuals in remission from depression. In today’s Research News article “Psychological Flexibility in Depression Relapse Prevention: Processes of Change and Positive Mental Health in Group-Based ACT for Residual Symptoms.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7119364/), Østergaard and colleagues recruited patients in remission from major depressive disorder and provided them with 8 weekly sessions of group based Acceptance and Commitment Therapy (ACT). They were measured before and after ACT and 6 months and 1 year later for psychiatric symptoms, mental health depression, cognitive defusion, flexibility, values, engaged living and mindfulness.

 

They found that after treatment and for the year following there were significant reductions in depression and increases in positive mental health. Mediation analysis revealed that Acceptance and Commitment Therapy (ACT) decreased depression and increased positive mental health directly and indirectly by increasing psychological flexibility. That is ACT not only directly decreased depression and increased positive mental health but also increased psychological flexibility which in turn decreased depression and increased positive mental health. They also showed that ACT had these effects by changing acceptance, cognitive defusion, values, and committed action, all of which increased psychological flexibility.

 

Psychological flexibility is the ability to make changes in behavior in order to produce positive effects. It’s the individual’s ability to avoid rumination and brooding over negative emotions that contribute to depression. In this way psychological flexibility contributes to maintaining positive mental health. The study shows that ACT directly reduces residual symptoms and also increases psychological flexibility which in turn reduces residual symptoms in patients in remission from major depressive disorder. It is important to note that these benefits produced by ACT were enduring lasting over the year of testing. Hence, treatment with ACT  should reduce the likelihood of future depressive episodes.

 

So, mindfulness improves flexibility which improves residual symptoms of depression.

 

“Mindfulness is a shallow description of a much larger process that makes us resilient when bad things happen.” – Michael Unger

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Østergaard, T., Lundgren, T., Zettle, R. D., Landrø, N. I., & Haaland, V. Ø. (2020). Psychological Flexibility in Depression Relapse Prevention: Processes of Change and Positive Mental Health in Group-Based ACT for Residual Symptoms. Frontiers in psychology, 11, 528. https://doi.org/10.3389/fpsyg.2020.00528

 

Abstract

Relapse rates following a depressive episode are high, with limited treatments available aimed at reducing such risk. Acceptance and commitment therapy (ACT) is a cognitive-behavioral approach that has gained increased empirical support in treatment of depression, and thus represents an alternative in relapse prevention. Psychological flexibility (PF) plays an important role in mental health according to the model on which ACT is based. This study aimed to investigate the role of PF and its subprocesses in reducing residual symptoms of depression and in improving positive mental health following an 8-week group-based ACT treatment. Adult participants (75.7% female) with a history of depression, but currently exhibiting residual symptoms (N = 106) completed measures before and after intervention, and at 6 and 12-month follow-up. A growth curve model showed that positive mental health increased over 12-months. Multilevel mediation modeling revealed that PF significantly mediated these changes as well as the reduction of depressive symptoms, and that processes of acceptance, cognitive defusion, values and committed action, in turn, mediated increased PF.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7119364/

 

Improve Fertility with Mindfulness

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Improve Fertility with Mindfulness

 

By John M. de Castro, Ph.D.

 

“those who participate in a mind-body wellness program are 32% more likely to become pregnant!” – Michelle Anne

 

Infertility is primarily a medical condition due to physiological problems. It is quite common. It is estimated that in the U.S. 6.7 million women, about 10% of the population of women are infertile. Infertility can be more than just a medical issue. It can be an emotional crisis for many couples, especially for the women. Couples attending a fertility clinic reported that infertility was the most upsetting experience of their lives. Women with infertility reported feeling as anxious or depressed as those diagnosed with cancer, hypertension, or recovering from a heart attack.

 

Mindfulness training been shown to be an effective treatment for depression and its recurrence and even in the cases where drugs fail. This is especially true for Mindfulness-Based Cognitive Therapy (MBCT) which was specifically developed to treat depression. MBCT has been shown to be effective in treating infertility. At this point it’s useful to step back and summarize what has been learned about mindfulness training and infertility.

 

In today’s Research News article “Application of Mindfulness-Based Psychological Interventions in Infertility.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7295259/), Patel and colleagues review and summarize the published scientific research of the effectiveness of mindfulness training in treating infertility. They identified 9 published research studies.

 

They report that the research found that mindfulness training decreases anxiety, depression, stress, and anger, and increases well-being and quality of life of infertile women. These enhance the self-efficacy of women coping with infertility. Mindfulness training also has been found to reduce emotional stress and stress hormones and improve sleep and immune function all of which are known to play an important role in infertility. These all lead to increased conception rates.

 

The psychological and emotional issues that result from infertility produce a negative spiral, where infertility increases emotional dysfunction, which in turn lessens the likelihood of conception, which increases emotionality and so on. Mindfulness training appears to interrupt this cycle by improving the psychological and physical well-being of infertile women. This allows the women to relax and better cope with the issues surrounding infertility. This in turn improves their likelihood of conception. Hence, mindfulness training should be recommended for infertile women.

 

So, improve fertility with mindfulness.

 

“mindfulness becomes the perfect antidote for the paradoxical land mines infertility presents. Mindfulness starts from the perspective that you are whole and complete already, regardless of flaws or imperfections. It is based on the concept of original goodness: your essential nature is good and pure. Proceeding from this vantage point gives you freedom from the bondage of inadequacy and insecurity.” – Janetti Marotta

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Patel, A., Sharma, P., & Kumar, P. (2020). Application of Mindfulness-Based Psychological Interventions in Infertility. Journal of Human Reproductive Sciences, 13(1), 3–21. https://doi.org/10.4103/jhrs.JHRS_51_19

 

Abstract

Living mindfully helps one gain a deeper understanding into realities of life. It enables people to witness suffering, desire, attachments, and impermanence without any fear, anxiety, anger, or despair. This is considered the hallmark of true psychological insight. As a skill, mindfulness can be inculcated by anyone. Mindfulness helps in attending, getting aware and understanding experiences in a compassion and open-minded way. Research suggests that applying mindfulness in daily life has been known to tame our emotional mind and enabled people to perceive things “as they are” without ascribing expectations, judgments, cynicism, or apprehensions to them. This review unravels the therapeutic power of mindfulness meditation in the context of infertility distress. It serves to integrate the evidence on the effectiveness of mindfulness-based psychological interventions to improve the emotional well-being and biological outcomes in Infertility.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7295259/

 

Mindfulness Area Research: Negative Experiences with Mindfulness

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Mindfulness Area Research: Negative Experiences with Mindfulness

 

People begin meditation with the misconception that meditation will help them escape from their problems. Nothing could be further from the truth. In fact, meditation does the exact opposite, forcing the meditator to confront their issues. In meditation, the practitioner tries to quiet the mind. But, in that relaxed quiet state, powerful, highly emotionally charged thoughts and memories are likely to emerge. The strength here is that meditation is a wonderful occasion to begin to deal with these issues. But often the thoughts or memories are overwhelming. At times, professional therapeutic intervention may be needed.

 

Many practitioners never experience these negative experiences or only experience very mild states. There are, however, few systematic studies of the extent of negative experiences. In general, the research has reported that unwanted (negative) experiences are quite common with meditators, but for the most part, are short-lived and mild. There is, however, a great need for more research into the nature of the experiences that occur during meditation.

 

Summaries of recent studies on negative experiences with mindfulness can be found at the Negative Experiences link http://contemplative-studies.org/wp/index.php/category/research-news/negative-experiences/  on the Contemplative Studies blog http://contemplative-studies.org/wp/ .

 

Links to the Research on Negative Experiences with Mindfulness

 

Mindfulness Training can Produce Harm but Much can be Avoided

http://contemplative-studies.org/wp/index.php/2019/10/08/mindfulness-training-can-produce-harm-but-much-can-be-avoided/

 

Yoga Injuries are Common but Most Can Be Avoided

http://contemplative-studies.org/wp/index.php/2019/10/01/yoga-injuries-are-common-but-most-can-be-avoided/

 

The Variety of Meditation Experiences

http://contemplative-studies.org/wp/index.php/2018/01/26/the-variety-of-meditation-experiences/

 

Meditation Can Produce Uncomfortable Effects

http://contemplative-studies.org/wp/index.php/2017/11/03/meditation-can-produce-uncomfortable-effects/

 

What’s Wrong with Meditation II – Improper Instruction

http://contemplative-studies.org/wp/index.php/2017/03/05/whats-wrong-with-meditation-ii-improper-instruction/

 

 

Improve Health, Well-Being, and Quality of Life with Breast Cancer with an Integrative Program Including Diet, Exercise, and Mindfulness

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Improve Health, Well-Being, and Quality of Life with Breast Cancer with an Integrative Program Including Diet, Exercise, and Mindfulness

 

By John M. de Castro, Ph.D.

 

“Our cancer experiences take up a lot of energies, mental focus and can drain us emotionally. It is important to have a few tools to help us create ‘down’ and ‘out’ times, and to replenish and reconnect with who we are.  Mindfulness can also help during specific times of our cancer treatment – to prepare for surgery, while undergoing chemotherapy or radiotherapy, and before or during scans to help with scanxiety. “ – Karen Sieger

 

Receiving a diagnosis of cancer has a huge impact on most people. Feelings of depression, anxiety, and fear are very common and are normal responses to this life-changing and potentially life-ending experience. But cancer diagnosis is not necessarily a death sentence. Over half of the people diagnosed with cancer are still alive 10 years later and this number is rapidly increasing. But, surviving cancer carries with it a number of problems. Anxiety, depression, fatigue and insomnia are common symptoms in the aftermath of surviving breast cancer. These symptoms markedly reduce the quality of life of the patients.

 

Mindfulness training has been shown to help with cancer recovery and help to relieve chronic pain. It can also help treat the residual physical and psychological symptoms, including stress,  sleep disturbance, fear, and anxiety and depression. Diet and exercise have also been shown to be effective for breast cancer patients who tend to become overweight or obese. The majority of research, however, explores mindfulness, diet, and exercise separately as treatments for breast cancer patients. It will be important to establish if the combination of these treatments may be especially effective.

 

In today’s Research News article “Influence of a Multidisciplinary Program of Diet, Exercise, and Mindfulness on the Quality of Life of Stage IIA-IIB Breast Cancer Survivors.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7265566/), Ruiz-Vozmediano and colleagues recruited breast cancer patients who had completed treatment at least 12 months earlier. They were randomly assigned to a no-treatment control group or to receive a 6-month program of diet, exercise, and mindfulness. The diet intervention consisted of a 5-hour workshop on healthy eating that was repeated after 2 months. Exercise consisted of 7-weeks of 3 times per week for an hour stretching and weekly 50-minutes of dancing. Mindfulness training consisted of a 4-week, twice a week for 90 minutes Mindfulness-Based Stress Reduction (MBSR) program including discussion, meditation, yoga, and body scan. They were measured before and 6 months after the intervention for body size, food intake, and cancer quality of life. They also provided a blood sample that was assayed for glucose, triglycerides, and cholesterol levels, and tumor markers.

 

They found that in comparison to baseline and the control group the participants who received the diet, exercise, and mindfulness intervention had significantly higher adherence to a Mediterranean diet, and greater quality of life including physical, role, and social functioning quality of life. They also had significant reductions in body weight, body mass index (BMI), blood triglycerides, and high-density lipoprotein.

 

The results suggest that an integrated treatment of diet, exercise, and mindfulness training produces positive changes in breast cancer survivors including improvements in their quality of life, diet, body size, and blood lipid levels. Future research should perform a component analysis to determine the effects of each treatment component and their combinations on the patients. Regardless, the effects observed in the present study tend to predict maintained psychological and physical health in these patients.

 

So, improve health, well-being, and quality of life with breast cancer with an integrative program including diet, exercise, and mindfulness.

 

“mindfulness-based stress reduction can be effective in alleviating anxiety and depression, decreasing long-term emotional and physical side effects of treatments and improving the quality of sleep in breast cancer patients.” – BCRF

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Ruiz-Vozmediano, J., Löhnchen, S., Jurado, L., Recio, R., Rodríguez-Carrillo, A., López, M., Mustieles, V., Expósito, M., Arroyo-Morales, M., & Fernández, M. F. (2020). Influence of a Multidisciplinary Program of Diet, Exercise, and Mindfulness on the Quality of Life of Stage IIA-IIB Breast Cancer Survivors. Integrative cancer therapies, 19, 1534735420924757. https://doi.org/10.1177/1534735420924757

 

Abstract

Background: Integrative oncology has proven to be a useful approach to control cancer symptoms and improve the quality of life (QoL) and overall health of patients, delivering integrated patient care at both physical and emotional levels. The objective of this randomized trial was to evaluate the effects of a triple intervention program on the QoL and lifestyle of women with breast cancer. Methods: Seventy-five survivors of stage IIA-IIB breast cancer were randomized into 2 groups. The intervention group (IG) received a 6-month dietary, exercise, and mindfulness program that was not offered to the control group (CG). Data were gathered at baseline and at 6 months postintervention on QoL and adherence to Mediterranean diet using clinical markers and validated questionnaires. Between-group differences at baseline and 3 months postintervention were analyzed using Student’s t test for related samples and the Wilcoxon and Mann-Whitney U tests. Results: At 6 months postintervention, the IG showed significant improvements versus CG in physical functioning (p = .027), role functioning (p = .028), and Mediterranean diet adherence (p = .02) and a significant reduction in body mass index (p = .04) and weight (p = .05), with a mean weight loss of 0.7 kg versus a gain of 0.55 kg by the CG (p = .05). Dyspnea symptoms were also increased in the CG versus IG (p = .066). Conclusions: These results demonstrate that an integrative dietary, physical activity, and mindfulness program enhances the QoL and healthy lifestyle of stage IIA-IIB breast cancer survivors. Cancer symptoms may be better managed by the implementation of multimodal rather than isolated interventions.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7265566/