What is Mindfulness?

As John Kabat-Zinn has eloquently stated, "Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally" (10). This definition can be understood as a training of how we pay attention in the development of healthy attitudes. This type of non-judgement aims to cultivate openness and acceptance but does not include a lack of discernment. It is a powerful form of social and emotional learning which encourages us to recognize emotional states and habits of mind so that we can intervene and respond more intelligently.

Benefits?

There are an abundance of benefits associated with consistent mindfulness-based practices including but not limited to improvements in:

  • Concentration (4)
  • Emotional Regulation (6)
  • Self-Awareness (5)
  • Resilience (1)
  • Decreased Reactivity (6)
  • Increased Response Flexibility (6)
  • Decreased Stress and Anxiety (1, 6, 9, 10)
  • Kindness, Empathy, and Compassion (6)
  • Academic, Athletic, Workplace Performance (1, 2, 3)
  • Coronary Heart Disease symptoms, Type 2 diabetes symptoms, and Chronic Pain symptoms (8, 10)

Scientific Foundation?

As an emerging field there is an increasing quantity of research demonstrating that mindfulness meditation has the ability to transform foolish and self-destructive patterns of behaviour into intelligent ones that promote positive growth. Figure 1. & 2. below provide an illustration of the brain areas involved in, and evidence for the effectiveness of mindfulness-based practices:

Figure 1: Brain regions involved in the components of mindfulness meditation (7).

Figure 2: Evidence for changes in the core brain regions after mindfulness meditation (7).

References

  1. Aikens, K.A., Astin, J., Baase, C.M., Bodnar, C.M., Levanovich, K., Park, Y.Y., & Pelletier, K.R. (2014). Mindfulness Goes to Work: Impact of an Online Workplace Intervention. Journal of Occupational and Environmental Medicine, 56(7), 721-731.
  2. Beauchemin, J., Hutchins, T.L., Patterson, F. (2008). Mindfulness Meditation May Lessen Anxiety, Promote Social Skills, and Improve Academic Performance Among Adolescents With Learning Disabilities. Journal of Evidence-Based Complementary & Alternative Medicine, 13(1), 13-45.
  3. Birrer, D., Morgan, G., Röthlin, P. (2012). Mindfulness to Enhance Athletic Performance: Theoretical Considerations and Possible Impact Mechanisms. Mindfulness, 3(3), 235-246.
  4. Bostanov, V., Hautzinger, M., Keune, P.M., Kotchoubey, B. (2012). Event-related brain potentials reflect increased concentration ability after mindfulness-based cognitive therapy for depression: A randomized clinical trial. Psychiatry Research, 199(3), 174-180.
  5. Campenni, C., Muse-Burke, J., Richards, K. (2010). Self-care and Well-being in Mental Health Professionals: The Mediating Effects of Self-awareness and Mindfulness. Journal of Mental Health Counseling, 32(3), 247-264.
  6. Davis, D.M., Hayes, J.A. (2011). What Are the Benefits of Mindfulness? A Practice Review of Psychotherapy-Related Research. Psychotherapy, 48(2), 198-208.
  7. Greeson, J.M. (2009). Mindfulness Research Update. Complementary Health Practice Review, 14(1), 10-18.
  8. Hölzel, B.K., Posner, M.I., Tang, Y. (2015). The Neuroscience of Mindfulness Meditation. Nature Reviews Neuroscience, 16, 213-225.
  9. Hurley R.A.,  Kays, J.L., Taber, K.H. (2012). The Dynamic Brain: Neuroplasticity and Mental Health. The Journal of Neuropsychiatry and Clinical Neurosciences, 24(2), 118-124.
  10. Iyengar, S.S., Parswani, M.J., Sharma, M.P. (2013). Mindfulness-based Stress Reduction Program in Coronary Heart Disease: A Randomized Control Trial. International Journal of Yoga, 6(2), 111-117.
  11. Kabat-Zinn, J. (1994). Wherever you go there you are. New York, NY: Hyperion.

Personal Work

The Effects of Mindfulness Meditation on Emotional Regulation 

https://issuu.com/zachpj36/docs/neuroscience_paper_ed02.docx

https://issuu.com/zachpj36/docs/neuro_paper_references_1__1__1__ed0

The Effects of Meditation on the Dorsal Nexus and Neural Networks associated with MDD:

https://issuu.com/zachpj36/docs/the_effects_of_meditation_on_the_do

https://issuu.com/zachpj36/docs/references_dorsal_nexus_paper_final

The Effects of Attitudinal States on Distractions in Meditation:

https://issuu.com/zachpj36/docs/the_effects_of_attitudinal_states_o

https://issuu.com/zachpj36/docs/references_final.docx