Mindfulness Based Stress Reduction (MBSR)

MBSR is an 8 week course that teaches methods of reducing stress using Mindfulness, or Insight meditation, as the cornerstone of the program. Mindfulness is a meditative approach originating in Buddhist practice first taught 2,500 years ago in India. Jon Kabat-Zinn Ph.D. developed the MBSR program at the University of Massachusetts Stress Reduction Clinic. Studies conducted for the past 20 years have successfully proven that when followed, MBSR can reduce stress factors, and it is taught widely in the US.

Mindfulness is an exercise in self-discovery, learning and healing. Mindfulness is a relatively simple technique to learn that allows the participant to gradually open to the realization that through paying attention to the present moment one can begin to release stress-producing reactivity.

The weekly class lasts 1.5 hours. During this time students hone Mindfulness skills by meditating as well as learning ways to expand this awareness throughout the day. Students learn physical relaxation skills and focused intent through gentle movement, body scanning and stretching. Discussion regarding stressors also reinforces practical application of Mindfulness skills.

All meditation practices utilize a point of focus. In Mindfulness meditation the student is taught initially to be aware of the breath cycle. As the mind reflects inward one slowly becomes more aware of the moment-by-moment changes that occur as thoughts, feelings and sensations shift through consciousness. One develops awareness that the mind/heart’s tendency is to fixate. (on pain, memories, emotions, outcomes, etc.). The mind fixates on the illusion of wanting to control what “should” be. Through practice and awareness, one learns to be present to the way things are, fully present in the moment.

How do I benefit from Mindfulness Meditation?
Most program participants report they feel calmer and better able to deal with the stress in their lives. Interestingly, there is growing scientific evidence to support students’ positive anecdotal changes. Early research is producing an impressive list of positive effects that go far beyond participants’ subjective mood change. The research is indicating positive changes in the body’s physiology that include: decreased respiration rate, increased basal skin resistance, lower plasma lactate levels, lower cortisol levels, and increased global EEG coherence during the practice of meditation. Over time meditation reduces several cardiovascular risk factors including cholesterol, lipid peroxide, cigarette smoking, high blood pressure and anxiety.

With regular practice, meditation results in better health as indicated by reduced illness rates, reduced doctor’s visits and reduced hospitalization. Meditation has also been shown to slow the aging process.

Of particular interest are research studies utilizing MRI’s (magnetic resonance imaging) technology. These brain scans map meditation’s effect on brain function. Meditation impacts regional brain activity levels which impacts change to the brain’s physiology. Studies indicate meditation activates areas of the brain responsible for attention and control of the autonomic nervous system. This suggests a neurochemical and anatomical basis for the effects of meditation on various physiological activities.

MRI scans are also identifying and furthering theories of mind/body connection. One study shows meditation increases left-sided anterior brain activity, which is associated with positive emotional states. Meditation was associated with increases in antibody titers to influenza vaccine, suggesting potential linkages between meditation and improved immune function.

http://nccam.nih.gov/health/backgrounds/mindbody.htm

http://www.noetic.org/research/medbiblio/

http://www.umassmed.edu/cfm/research/findings.cfm