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| {{Mindfulness}} | | {{Short description|A therapeutic approach to stress reduction}} |
| '''Mindfulness-based stress reduction''' ('''MBSR''') is an eight-week evidence-based program that offers secular, intensive [[mindfulness]] training to assist people with stress, anxiety, depression and pain. It is a practical approach which trains attention, allowing people to cultivate awareness and therefore enabling them to have more choice and take wise action in their lives. Developed at the [[University of Massachusetts]] [[UMass Memorial Health Care|Medical Center]] in the 1970s by Professor [[Jon Kabat-Zinn]], MBSR uses a combination of mindfulness [[meditation]], body awareness, [[Mindful Yoga|yoga]] and exploration of patterns of behaviour, thinking, feeling and action. Mindfulness can be understood as the non-judgemental acceptance and "open-hearted" investigation of present experience, including body sensations, internal mental states, thoughts, emotions, impulses and memories, in order to reduce suffering or distress and to increase well-being. (Kabat-Zinn, 2003). Mindfulness meditation is the method by which mindfulness skills are cultivated.<ref name="Time2014">{{cite journal |author=Pickert, K. |title=The art of being mindful. Finding peace in a stressed-out, digitally dependent culture may just be a matter of thinking differently |journal=Time |volume=183 |issue=4 |pages=40–6 |date=February 2014 |pmid=24640415 |doi= |url=}}</ref><ref name=":0">{{cite journal |title=Mindfulness-based stress reduction for women diagnosed with breast cancer |last=Will |first=Andrea |last2=Rancea |first2=Michaela |last3=Monsef |first3=Ina |last4=Wöckel |first4=Achim |last5=Engert |first5=Andreas |last6=Skoetz |first6=Nicole |date=2015-02-12 |issn=1465-1858 |doi=10.1002/14651858.cd011518 |journal=Cochrane Database of Systematic Reviews}}</ref> Over the past twenty years mindfulness meditation has been the subject of more controlled clinical research.<ref name="Ospina 2007">{{cite journal |author1=Ospina, M. B. |author2=Bond, K. |display-authors=etal |title=Meditation practices for health: state of the research |journal=Evid Rep Technol Assess (Full Report) |volume=|issue=155 |pages=35–37 |date=June 2007 |pmid=17764203 |pmc=4780968}}</ref> This suggests it may have beneficial effects, including [[Stress (psychological)|stress]] reduction, relaxation, and improvements to quality of life, but that it does not help prevent or cure disease.<ref name="cruk">{{cite web |url=https://www.cancerresearchuk.org/about-cancer/cancer-in-general/treatment/complementary-alternative-therapies/individual-therapies/meditation |publisher=[[Cancer Research UK]] |title=Meditation|accessdate=September 27, 2017}}</ref> While MBSR has its roots in spiritual teachings, the program itself is [[Secularism|secular]].<ref>{{cite journal |doi=10.1007/s10865-011-9332-x |title=Changes in spirituality partly explain health-related quality of life outcomes after Mindfulness-Based Stress Reduction |year=2011 |last1=Greeson |first1=Jeffrey M. |last2=Webber |first2=Daniel M. |last3=Smoski |first3=Moria J. |last4=Brantley |first4=Jeffrey G. |last5=Ekblad |first5=Andrew G. |last6=Suarez |first6=Edward C. |last7=Wolever |first7=Ruth Quillian |journal=Journal of Behavioral Medicine |volume=34 |issue=6 |pages=508–18 |pmid=21360283 |pmc=3151546}}</ref>
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| == History ==
| | '''Mindfulness-based stress reduction''' ('''MBSR''') is a structured program that incorporates [[mindfulness]] to assist individuals in managing stress, pain, and illness. Developed by [[Jon Kabat-Zinn]] at the [[University of Massachusetts Medical Center]] in the late 1970s, MBSR is designed to cultivate greater awareness of the present moment, reduce stress, and enhance overall well-being. |
| [[File:Jon Kabat-Zinn.jpg|thumb|[[Jon Kabat-Zinn]], founder of the Mindfulness Based Stress Reduction Clinic]] | |
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| In 1979 [[Jon Kabat-Zinn]] founded the Mindfulness Based Stress Reduction Clinic at the [[University of Massachusetts Medical School|University of Massachusetts Medical Center]], and nearly twenty years later the Center for Mindfulness in Medicine, Health Care and Society at the University of Massachusetts Medical School.<ref name=":0" /> Both these institutions supported the growth and implementation of MBSR into hospitals worldwide.<ref name=":0" /> In 1993 the MBSR course taught by Jon Kabat-Zinn was featured in Bill Moyer's [https://www.youtube.com/watch?v=D09HI_WFl5U Healing from Within]. In 2015, MBSR is practiced as a [[complementary medicine]], commonly in the field of [[oncology]];<ref name=":0" /> in the same year, 2015, close to 80% of medical schools are reported<ref name="Buchholz">{{cite journal |author=Buchholz, Laura |date=Oct 2015 |title=Exploring the Promise of Mindfulness as Medicine |journal=JAMA |volume=314 |issue=13 |pages=1327–1329 |doi=10.1001/jama.2015.7023 |pmid=26441167}}</ref> to offer some element of mindfulness training and research and education centers dedicated to mindfulness have proliferated.
| | ==Overview== |
| | MBSR is an eight-week program that combines [[mindfulness meditation]], [[body awareness]], and [[yoga]] to help individuals develop a greater awareness of their thoughts, feelings, and bodily sensations. The program is typically delivered in a group setting and includes weekly classes, a one-day retreat, and daily home practice. |
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| ==Program==
| | The core components of MBSR include: |
| | * '''Mindfulness Meditation''': Participants engage in various forms of meditation, including sitting meditation, walking meditation, and body scan meditation, to develop a non-judgmental awareness of the present moment. |
| | * '''Body Awareness''': Through practices such as the body scan, participants learn to become more aware of bodily sensations and how they relate to emotions and thoughts. |
| | * '''Yoga''': Gentle yoga postures are incorporated to enhance body awareness and promote relaxation. |
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| MBSR has been described as "a group program that focuses upon the progressive acquisition of mindful awareness, of mindfulness".<ref name="MBSR 2003 meta-analysis">{{cite journal |doi=10.1111/j.2042-7166.2003.tb04008.x |title=Mindfulness-based stress reduction and health benefits: A meta-analysis |year=2010 |last1=Grossman |first1=P. |last2=Niemann |first2=L. |last3=Schmidt |first3=S. |last4=Walach |first4=H. |journal=Focus on Alternative and Complementary Therapies |volume=8 |issue=4 |page=500}}</ref> The MBSR program is an eight-week workshop taught by certified trainers that entails weekly group meetings (2.5 hour classes) and a one-day retreat (seven-hour mindfulness practice) between sessions six and seven, homework (45 minutes daily), and instruction in three formal techniques: mindfulness meditation, body scanning and simple yoga postures.<ref name=":0" /> Group discussions and exploration - of experience of the meditation practice and its application to life - is a central part of the program. Body scanning is the first prolonged formal mindfulness technique taught during the first four weeks of the course, and entails quietly sitting or lying and systematically focusing one's attention on various regions of the body, starting with the toes and moving up slowly to the top of the head.<ref name=Time2014/><ref name="Ospina 2007"/>
| | ==Benefits== |
| MBSR is based on non-judging, non-striving, acceptance, letting go, beginners mind, patience, trust, and non-centering.<ref>{{cite journal |author1=Frewen, P. A. |author2=Evans, E.M. |author3=Maraj, N. |author4=Dozois, D. J. |author5=Partridge, K. |title=Letting go: Mindfulness and negative automatic thinking |journal=Cognitive Therapy and Research |volume=32 |issue=6 |pages=758–774 |date=2008 |doi=10.1007/s10608-007-9142-1}}</ref>
| | Research has shown that MBSR can lead to a variety of health benefits, including: |
| | * Reduction in stress and anxiety levels |
| | * Improved emotional regulation |
| | * Enhanced focus and concentration |
| | * Better management of chronic pain |
| | * Increased overall well-being |
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| According to Kabat-Zinn, the basis of MBSR is mindfulness, which he defined as "moment-to-moment, non-judgmental awareness."<ref name=vid>{{YouTube|id=rSU8ftmmhmw|title=Mindfulness Stress Reduction And Healing}}</ref> During the program, participants are asked to focus on informal practice as well by incorporating mindfulness into their daily routines.<ref name=":0" /> Focusing on the present is thought to heighten sensitivity to the environment and one’s own reactions to it, consequently enhancing self-management and coping. It also provides an outlet from ruminating on the past or worrying about the future, breaking the cycle of these maladaptive cognitive processes.<ref name=":12">{{Cite journal |last=Hayes |first=Steven C. |last2=Villatte |first2=Matthieu |last3=Levin |first3=Michael|last4=Hildebrandt |first4=Mikaela |date=2011-01-01 |title=Open, Aware, and Active: Contextual Approaches as an Emerging Trend in the Behavioral and Cognitive Therapies |journal=Annual Review of Clinical Psychology |volume=7 |issue=1 |pages=141–168 |doi=10.1146/annurev-clinpsy-032210-104449 |pmid=21219193}}</ref>
| | MBSR has been used in various settings, including hospitals, schools, and workplaces, to help individuals cope with stress and improve their quality of life. |
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| Scientific evidence of the debilitating effects of stress on human body and its evolutionary origins were pinpointed by the ground-breaking work<ref>{{Cite journal |last=Sapolsky |first=Robert |date=1982 |title=The endocrine stress-response and social status in the wild baboon |journal=Hormones and Behavior |volume=16 |issue=3 |pages=279–292 |doi=10.1016/0018-506X(82)90027-7}}</ref> of [[Robert Sapolsky]], and explored for lay readers in the book "''[[Why Zebras Don't Get Ulcers]]''".<ref>{{Cite book |title=Why Zebras Don't Get Ulcers |last=Sapolsky |first=Robert |publisher=Holt paperbacks |year=2004 |isbn=978-0805073690 |location=USA |pages=560}}</ref> Sapolsky's work consequently promotes mindfulness-based techniques for a better lifestyle and healthy stress management.
| | ==Applications== |
| | MBSR is used to address a wide range of conditions, including: |
| | * [[Chronic pain]] |
| | * [[Anxiety disorders]] |
| | * [[Depression]] |
| | * [[Post-traumatic stress disorder]] (PTSD) |
| | * [[Cancer]] |
| | * [[Heart disease]] |
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| == Extent of practice == | | ==Program Structure== |
| According to a 2014 article in ''Time'' magazine, mindfulness meditation is becoming popular among people who would not normally consider meditation.<ref name="Time2014"/> The curriculum started by Kabat-Zinn at University of Massachusetts Medical Center has produced nearly 1,000 certified MBSR instructors who are in nearly every state in the US and more than 30 countries. Corporations such as [[General Mills]] have made it available to their employees or set aside rooms for meditation. Democratic Congressman [[Tim Ryan (Ohio politician)|Tim Ryan]] published a book in 2012 titled ''A Mindful Nation'' and he has helped organize regular group meditation periods on Capitol Hill.<ref name=Time2014/><ref>{{cite web |first=Warren |last=Rojas |title=A Meditation on the Quiet Time Caucus |publisher=Roll Call |date=January 8, 2014 |url=http://hoh.rollcall.com/a-meditation-on-the-quiet-time-caucus/ |accessdate=April 4, 2014}}</ref>
| | The standard MBSR program consists of: |
| | * '''Eight weekly sessions''': Each session lasts approximately 2.5 hours and includes guided meditation, group discussions, and experiential exercises. |
| | * '''One all-day retreat''': This silent retreat provides an opportunity for participants to deepen their practice in a supportive environment. |
| | * '''Daily home practice''': Participants are encouraged to practice mindfulness meditation and yoga at home for 45 minutes per day. |
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| == Methods of practice == | | ==Related pages== |
| Mindfulness-based stress reduction classes and programs are offered by various facilities including hospitals, retreat centers, and various yoga facilities.<ref>{{Cite web |url=https://www.elcaminohospital.org/stay-healthy/class/mindfulness-based-stress-reduction-program-free-introductory-session |title=Mindfulness based stress reduction at El Camino Hospital, Mountain View, CA |date=2015 |website=El Camino Hospital}}</ref> Typically the programs focus on teaching, | | * [[Mindfulness]] |
| * mind and body awareness to reduce the physiological effects of stress, pain or illness | | * [[Meditation]] |
| * experiential exploration of experiences of stress and distress to develop less emotional reactivity
| | * [[Yoga]] |
| * [[equanimity]] in the face of change and loss that is natural to any human life | | * [[Stress management]] |
| * non-judgemental awareness in daily life | | * [[Jon Kabat-Zinn]] |
| * promote serenity and clarity in each moment
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| * to experience more joyful life and access inner resources for healing and stress management
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| * [[Mindfulness|mindfulness meditation]] | |
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| == Evaluation of effectiveness ==
| | [[Category:Mindfulness]] |
| Mindfulness-based approaches have been tested for a range of health problems including anxiety disorder, mood disorder, substance use disorder, eating disorders, chronic pain, ADHD, insomnia, coping with medical conditions, with many populations including children, adolescents, parents, teachers, therapists, and physicians.<ref name=":12"/> As a major subject of increasing research interest, 52 papers were published in 2003, rising to 477 by 2012.<ref name=Time2014/> Nearly 100 [[randomized controlled trial]]s had been published by early 2014.<ref name=NYTimes2014>{{cite news |first=Dan |last=Hurley |title=Breathing In vs. Spacing Out |date=January 14, 2014 |publisher=New York Times Magazine |url=https://www.nytimes.com/2014/01/19/magazine/breathing-in-vs-spacing-out.html |accessdate=April 9, 2014}}</ref>
| | [[Category:Stress management]] |
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| Research suggests mindfulness training improves focus, attention, and ability to work under stress.<ref>{{cite journal | pmc= 1361002 | pmid=16272874 | volume=16 | issue=17 | title=Meditation experience is associated with increased cortical thickness | date=November 2005 |vauthors=Lazar SW, Kerr CE, Wasserman RH |display-authors=etal| journal=NeuroReport | pages=1893–7 | doi=10.1097/01.wnr.0000186598.66243.19}}</ref><ref>{{Cite journal | url=http://content.time.com/time/health/article/0,8599,2008914,00.html | title=Losing Focus? Studies Say Meditation May Help| journal=Time| date=2010-08-06}}</ref><ref>{{cite journal | doi = 10.3758/CABN.7.2.109 | volume=7 | issue=2 | title=Mindfulness training modifies subsystems of attention | journal=Cognitive, Affective, & Behavioral Neuroscience | pages=109–119 | year=2007 | author=Krompinger J., Baime M. J.}}</ref>
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| A 2013 statement from the [[American Heart Association]] on alternative approaches to lowering [[blood pressure]] concluded that MBSR was not recommended in clinical practice to lower blood pressure.<ref name="aha">{{cite journal|last=Brook |first=Robert D |author2=Lawrence J. Appel |author3=Melvyn Rubenfire |author4=Gbenga Ogedegbe |author5=John D. Bisognano |author6=William J. Elliott |author7=Flavio D. Fuchs |author8=Joel W. Hughes |author9=Daniel T. Lackland |author10=Beth A. Staffileno |author11=Raymond R. Townsend |author12=Sanjay Rajagopalan |title=Beyond Medications and Diet: Alternative Approaches to Lowering Blood Pressure : A Scientific Statement From the American Heart Association |journal=Hypertension |date=April 22, 2013 |doi=10.1161/HYP.0b013e318293645f |doi-access=free |pmid=23608661 |volume=61 |issue=6 |pages=1360–83}}</ref> MBSR can have a beneficial effect helping with the depression and psychological distress associated with chronic illness.<ref>{{cite journal |doi=10.1016/j.jpsychores.2009.10.005 |title=The effects of mindfulness-based stress reduction therapy on mental health of adults with a chronic medical disease: A meta-analysis |year=2010 |last1=Bohlmeijer |first1=Ernst|last2=Prenger |first2=Rilana |last3=Taal |first3=Erik |last4=Cuijpers|first4=Pim |journal=Journal of Psychosomatic Research |volume=68 |issue=6 |pages=539–44 |pmid=20488270}}</ref>
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| Preliminary evidence suggests efficacy of mindfulness meditation in the treatment of [[substance use disorders]]; however, further study is required.<ref>{{cite journal |vauthors=Zgierska A, Rabago D, Chawla N, Kushner K, Koehler R, Marlatt A |title=Mindfulness meditation for substance use disorders: a systematic review |journal=Subst Abus |volume=30 |issue=4 |pages=266–94 |year=2009 |pmid=19904664 |pmc=2800788 |doi=10.1080/08897070903250019 |type=Systematic review}}</ref> MBSR might be beneficial for people with [[fibromyalgia]]: there is no evidence of long-term benefit but low-quality evidence of a small short-term benefit.<ref name=fibr>{{cite journal |vauthors=Lauche R, Cramer H, Dobos G, Langhorst J, Schmidt S |title=A systematic review and meta-analysis of mindfulness-based stress reduction for the fibromyalgia syndrome |journal=J Psychosom Res |volume=75 |issue=6 |pages=500–10 |date=December 2013 |pmid=24290038 |doi=10.1016/j.jpsychores.2013.10.010 |type=Systematic review}}</ref>
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| In 2010, a [[meta-analysis]] was conducted by Hoffman and colleagues exploring the efficacy of MBSR and similarly structured programs for adults with symptoms of anxiety and depression.<ref name=":1">{{Cite journal |last=Hofmann |first=Stefan G. |last2=Sawyer |first2=Alice T. |last3=Witt |first3=Ashley A. |last4=Oh |first4=Diana |date=2010 |title=The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review |journal=Journal of Consulting and Clinical Psychology |volume=78 |issue=2 |pages=169–183|doi=10.1037/a0018555 |pmid=20350028 |pmc=2848393 |issn=1939-2117}}</ref> The meta-analysis showed that between pre- and post-testing there were significant medium within-group effect sizes observed on anxiety and depression and also small to medium between-group effect sizes when comparing wait-list, treatment as usual, and active treatment (MBSR), further supporting the literature that states mindfulness-based therapies can be beneficial in treating symptoms of depression and anxiety.<ref name=":1" /> A broader meta-analysis conducted in 2004 by Grossman and colleagues found similar effect sizes when testing the physical and mental health outcomes following MBSR treatment.<ref>{{Cite journal |last=Grossman |first=Paul |last2=Niemann |first2=Ludger |last3=Schmidt |first3=Stefan |last4=Walach |first4=Harald |date=July 2004 |title=Mindfulness-based stress reduction and health benefits |journal=Journal of Psychosomatic Research |volume=57 |issue=1 |pages=35–43 |doi=10.1016/s0022-3999(03)00573-7|pmid=15256293 |issn=0022-3999}}</ref>
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| ==See also==
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| * [[Buddhism and psychology]]
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| * [[Buddhist meditation]]
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| * [[Metacognition]]
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| * [[Mindfulness (journal)|''Mindfulness'' (journal)]]
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| * [[Mindfulness and technology]]
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| * [[Mindful yoga]]
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| * [[Self-compassion]]
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| * [[Yoga as therapy]]
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| ==References==
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| {{Reflist|30em}}
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| ==External links==
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| * [http://www.umassmed.edu/cfm/ Center For Mindfulness (CFM)] at University of Massachusetts, where MBSR began
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| * Not-for-profit [https://www.mtia.org.au/ Mindfulness Training Institute] (Teacher Training in MBSR/CT)
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| [[Category:Mind–body interventions]] | |
| [[Category:Meditation]] | | [[Category:Meditation]] |
| [[Category:Alternative medicine]]
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| [[Category:Mindfulness (psychology)]]
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| {{stub}}
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A therapeutic approach to stress reduction
Mindfulness-based stress reduction (MBSR) is a structured program that incorporates mindfulness to assist individuals in managing stress, pain, and illness. Developed by Jon Kabat-Zinn at the University of Massachusetts Medical Center in the late 1970s, MBSR is designed to cultivate greater awareness of the present moment, reduce stress, and enhance overall well-being.
Overview[edit]
MBSR is an eight-week program that combines mindfulness meditation, body awareness, and yoga to help individuals develop a greater awareness of their thoughts, feelings, and bodily sensations. The program is typically delivered in a group setting and includes weekly classes, a one-day retreat, and daily home practice.
The core components of MBSR include:
- Mindfulness Meditation: Participants engage in various forms of meditation, including sitting meditation, walking meditation, and body scan meditation, to develop a non-judgmental awareness of the present moment.
- Body Awareness: Through practices such as the body scan, participants learn to become more aware of bodily sensations and how they relate to emotions and thoughts.
- Yoga: Gentle yoga postures are incorporated to enhance body awareness and promote relaxation.
Benefits[edit]
Research has shown that MBSR can lead to a variety of health benefits, including:
- Reduction in stress and anxiety levels
- Improved emotional regulation
- Enhanced focus and concentration
- Better management of chronic pain
- Increased overall well-being
MBSR has been used in various settings, including hospitals, schools, and workplaces, to help individuals cope with stress and improve their quality of life.
Applications[edit]
MBSR is used to address a wide range of conditions, including:
Program Structure[edit]
The standard MBSR program consists of:
- Eight weekly sessions: Each session lasts approximately 2.5 hours and includes guided meditation, group discussions, and experiential exercises.
- One all-day retreat: This silent retreat provides an opportunity for participants to deepen their practice in a supportive environment.
- Daily home practice: Participants are encouraged to practice mindfulness meditation and yoga at home for 45 minutes per day.
Related pages[edit]
