BY KATHRYN DOYLE
Posted in Reuters News on November 17, 2015
Adolescents assigned to a mindfulness meditation program appeared to have improvements in memory in a recent study.
“These results are consistent with a growing body of research in adults that has found mindfulness meditation to be a helpful tool for enhancing working memory capacity,” said Kristen E. Jastrowski Mano of the psychology department at the University of Cincinnati, who coauthored the new study.
The researchers randomly divided 198 public middle school students into three groups: mindfulness meditation, hatha yoga or a waitlist. Most students were female, ages 12 to 15, and from low-income households that qualified for reduced-cost lunch.
Before the study began and after it ended, the students completed computer-based memory assessments and reported their stress and anxiety levels via questionnaires.
The meditation and yoga groups met for 45 minutes twice a week, for four weeks. In addition, students logged their home practice in journals that were collected each week.
Two trained mindfulness instructors led the meditation group in breathing techniques, formal meditation and discussion using written scripts with instructions on sitting posture, breathing and wandering thoughts.
Students were encouraged to take CDs with meditation audio recordings and use them for 15 to 30 minutes daily at home.
The yoga sessions were structured similarly, with trained instructors focusing on breathing, yoga poses and discussion. The kids in this group were also encouraged to practice at home daily using a DVD with yoga lessons.
Memory scores increased in the mindfulness meditation group by the end of the study, while they did not change in the yoga or waitlist groups, the authors reported in the Journal of Adolescent Health.
Perceived stress and anxiety decreased in all three groups over time.
“Working memory is often conceptualized as being a ‘mental workbench’ that allows a person to keep information in mind long enough for reasoning and comprehension to occur,” Jastrowski Mano told Reuters Health by email. “It is involved in helping the brain shift information from short-term memory to long-term memory.”
Working memory is involved in many aspects of learning, like reasoning ability, mathematical problem solving, and reading comprehension, she said.
“Theoretical and experimental research suggests that mindfulness meditation is associated with changes in neural pathways and may be particularly effective in promoting executive functioning,” Jastrowski Mano said. “The practice of meditation – which requires sustained attention while simultaneously redirecting attention back to the current experience – is closely related to the function of working memory.”
Some of the benefit of the meditation sessions may come from the relationships the teens build with the instructors, said Gina Biegel, a private practice psychotherapist in San Francisco who was not part of the new study.
“These youth are not getting a lot of attention from chaotic home environments,” Biegel told Reuters Health by email. “People in the mindfulness community are compassionate and respectful and create a relationship they don’t get elsewhere.”
Present moment awareness and focus exercises can be helpful too, as teens are often multitasking with homework, mobile devices, music and friends, she said.
Teens may want to consider mindfulness meditation for more than just the potential benefit of improving working memory capacity, Jastrowski Mano said, as there is growing evidence that youth experience many different physical and psychological benefits.
“But more research is definitely needed to figure out which adolescents benefit the most from mindfulness meditation, and in what ways,” she said, and she and her coauthors are cautious about making broad recommendations to schools.
“That said, many schools are very enthusiastic about and open to integrating mindfulness practices into their schools, so it is certainly something worth considering,” she said.
SOURCE: bit.ly/1NBO7WF The Journal of Adolescent Health, online November 11, 2015.
Read more at Reutershttp://www.reuters.com/article/2015/11/17/us-health-teens-mindfulness-idUSKCN0T62KZ20151117#BzOAcypPtJKkMgis.99
New Mindfulness in Recovery Program Launched – February, 2016
We are very excited to launch our new Mindfulness in Recovery program! This has been a vision of our co-founder, John Bruna, for many years and it has come to fruition. Drawing upon his 31 years in recovery, experience as a substance abuse counselor, educator, Buddhist monastic, and mindfulness teacher, we have integrated the tools and resources of our mindfulness community with specific meditations and resources for people in recovery.
We are already working on our vision to grow our Mindfulness in Recovery component to be integrated into treatment programs, aftercare, and continued support. Soon, we’ll be offering a workbook and encourage weekly support groups in communities. Currently we have our first weekly group that meets on Thursday evenings at our center in Carbondale.
The Mindfulness in Recovery group is an inclusive recovery support program, open to anyone with a sincere desire for recovery. Our goal is to provide daily mindfulness activities and support that enhance our members current 12 Step program and to provide mindfulness tools and resources for those not in 12 Step programs. This is part of our Mindful Life Community. Members join the Community, receiving all of the members’ resources, and have access additionally to meditations and support materials specific to recovery. So far the results have been wonderful. Members with years of recovery have found new inspiration and a burst of inner growth.
MLP Weekly Groups See Growth – February, 2016
We are excited to see the growth of weekly groups as a way to support you in sharing your growth in mindfulness in person with others. We now have groups in three locations and a new group for our new Mindfulness in Recovery Program.
Those in the Durango, Colorado area can now take part in a group hosted by MLP Certified Teachers Cindy Schmidt and Tecumseh Burnett. A guided meditation is followed by discussion and support for creating your own consistent practice. Bring your questions and insights for manifesting a mindful practice and way of life.
We also excited that our Melbourne cofounder Mark Molony has reconvened the Wisdom on Wednesdays group after a short break. This program supports individuals who have completed the MLP Foundations Course and are looking to continue to develop their practice. The group meets on a fortnightly (2 week) basis. The group meditates together and shares insights into our individual daily meditation and mindfulness practices. Currently the group is reading B. Alan Wallace’s book “Minding Closely” and using the Mindful Life Community as a foundation for their daily intentional practices.
We are very excited to launch our new Mindfulness in Recovery program! This has been a vision of our co-founder John Bruna for many years and it has now come to fruition. Drawing upon his 31 years in recovery, experience as a substance abuse counselor, educator, Buddhist monastic, and mindfulness teacher, we have integrated the tools and resources of our mindfulness community with specific meditations and resources for people in recovery. To learn more about the program and the weekly group, see our news article announcing the program or the webpage dedicated to this new offering.
Mindful Life Community News – February, 2016
Our Mindful Life Community (MLC) membership and vision is growing! Members have joined from many states across the US and from countries around the world. It is supporting both individuals and communities.
The Community resources are expanding and will soon begin to include specific resources for targeted communities such as teachers, therapists, and the recovery community. Currently we are growing the resources for the recovery community and will be adding specific resources for teachers shortly. We are very excited that the staff at two different public schools have chosen MLC as a way to support all their teachers and administrators.
Becoming a member is a great way to be introduced to and begin taking action to make meaningful change if you are new to mindfulness. We designed the Community so that whatever MLP course, workshop or retreat you attend, all of the invaluable tools and skills that you learn are reinforced and expanded by MLC and allow you to have the continuous support that helps you make meaningful change in your habits and your life. The community has been designed to provide daily ongoing support to include and elaborate on the four keys of living mindfully that are embodied in all of our teachings and trainings.
Members of the community receive daily mindfulness support by email with inspiration, teachings, activities and exercises that are specifically designed to support and reinforce the healthy habits of living mindfully and to make meaningful change. In addition to the emails, members have access to our meditation and mindfulness resource libraries, the opportunity to participate in conference calls three times a month, and access to meditate with the whole community via a live web stream at different times throughout the month.
When we began the community, the inspiration was to provide the precious resources and tools of mindfulness to those who normally would not have access to them, as well as to provide ongoing support for those who have already engaged in an MLP program. However, our vision has now grown beyond seeking to help just individuals as we see the value of how individuals making meaningful change can make our world a better place. Many of our members have commented to us how their practice has helped them counteract the harsh rhetoric and anger that can sometimes dominate our communities as well as social media. We’ve come to realize that, together, we can become a movement. A movement of compassion and mindfulness that counteracts the voices of hatred and division that have become so loud. Imagine millions of people all over the world absorbing their daily support email and engaging in mindful, meaningful activities that improve their lives and those they come in contact with. We encourage all of you to join us in this vision. Together, we are the difference we want to see the world! If you’re not currently a member, join now and tell a friend. Learn more here.
Mindfulness meditation may improve memory for teens
BY KATHRYN DOYLE
“These results are consistent with a growing body of research in adults that has found mindfulness meditation to be a helpful tool for enhancing working memory capacity,” said Kristen E. Jastrowski Mano of the psychology department at the University of Cincinnati, who coauthored the new study.
The researchers randomly divided 198 public middle school students into three groups: mindfulness meditation, hatha yoga or a waitlist. Most students were female, ages 12 to 15, and from low-income households that qualified for reduced-cost lunch.
Before the study began and after it ended, the students completed computer-based memory assessments and reported their stress and anxiety levels via questionnaires.
The meditation and yoga groups met for 45 minutes twice a week, for four weeks. In addition, students logged their home practice in journals that were collected each week.
Two trained mindfulness instructors led the meditation group in breathing techniques, formal meditation and discussion using written scripts with instructions on sitting posture, breathing and wandering thoughts.
Students were encouraged to take CDs with meditation audio recordings and use them for 15 to 30 minutes daily at home.
The yoga sessions were structured similarly, with trained instructors focusing on breathing, yoga poses and discussion. The kids in this group were also encouraged to practice at home daily using a DVD with yoga lessons.
Memory scores increased in the mindfulness meditation group by the end of the study, while they did not change in the yoga or waitlist groups, the authors reported in the Journal of Adolescent Health.
Perceived stress and anxiety decreased in all three groups over time.
“Working memory is often conceptualized as being a ‘mental workbench’ that allows a person to keep information in mind long enough for reasoning and comprehension to occur,” Jastrowski Mano told Reuters Health by email. “It is involved in helping the brain shift information from short-term memory to long-term memory.”
Working memory is involved in many aspects of learning, like reasoning ability, mathematical problem solving, and reading comprehension, she said.
“Theoretical and experimental research suggests that mindfulness meditation is associated with changes in neural pathways and may be particularly effective in promoting executive functioning,” Jastrowski Mano said. “The practice of meditation – which requires sustained attention while simultaneously redirecting attention back to the current experience – is closely related to the function of working memory.”
Some of the benefit of the meditation sessions may come from the relationships the teens build with the instructors, said Gina Biegel, a private practice psychotherapist in San Francisco who was not part of the new study.
“These youth are not getting a lot of attention from chaotic home environments,” Biegel told Reuters Health by email. “People in the mindfulness community are compassionate and respectful and create a relationship they don’t get elsewhere.”
Present moment awareness and focus exercises can be helpful too, as teens are often multitasking with homework, mobile devices, music and friends, she said.
Teens may want to consider mindfulness meditation for more than just the potential benefit of improving working memory capacity, Jastrowski Mano said, as there is growing evidence that youth experience many different physical and psychological benefits.
“But more research is definitely needed to figure out which adolescents benefit the most from mindfulness meditation, and in what ways,” she said, and she and her coauthors are cautious about making broad recommendations to schools.
“That said, many schools are very enthusiastic about and open to integrating mindfulness practices into their schools, so it is certainly something worth considering,” she said.
SOURCE: bit.ly/1NBO7WF The Journal of Adolescent Health, online November 11, 2015.
Read more at Reutershttp://www.reuters.com/article/2015/11/17/us-health-teens-mindfulness-idUSKCN0T62KZ20151117#BzOAcypPtJKkMgis.99
Mindfulness Meditation Trumps Placebo in Pain Reduction
WINSTON-SALEM, N.C. – Nov. 13, 2015 – Scientists at Wake Forest Baptist Medical Center have found new evidence that mindfulness meditation reduces pain more effectively than placebo.
This is significant because placebo-controlled trials are the recognized standard for demonstrating the efficacy of clinical and pharmacological treatments.
The research, published in the Journal of Neuroscience, showed that study participants who practiced mindfulness meditation reported greater pain relief than placebo. Significantly, brain scans showed that mindfulness meditation produced very different patterns of activity than those produced by placebo to reduce pain.
“We were completely surprised by the findings,” said Fadel Zeidan, Ph.D., assistant professor of neurobiology and anatomy at Wake Forest Baptist and lead investigator of the study. “While we thought that there would be some overlap in brain regions between meditation and placebo, the findings from this study provide novel and objective evidence that mindfulness meditation reduces pain in a unique fashion.”
The study used a two-pronged approach – pain ratings and brain imaging – to determine whether mindfulness meditation is merely a placebo effect. Seventy-five healthy, pain-free participants were randomly assigned to one of four groups: mindfulness meditation, placebo meditation (“sham” meditation), placebo analgesic cream (petroleum jelly) or control.
Pain was induced by using a thermal probe to heat a small area of the participants’ skin to 49 degrees Centigrade (120.2 degrees Fahrenheit), a level of heat most people find very painful. Study participants then rated pain intensity (physical sensation) and pain unpleasantness (emotional response). The participants’ brains were scanned with arterial spin labeling magnetic resonance imaging (ASL MRI) before and after their respective four-day group interventions.
The mindfulness meditation group reported that pain intensity was reduced by 27 percent and by 44 percent for the emotional aspect of pain. In contrast, the placebo cream reduced the sensation of pain by 11 percent and emotional aspect of pain by 13 percent.
“The MRI scans showed for the first time that mindfulness meditation produced patterns of brain activity that are different than those produced by the placebo cream,” Zeidan said.
Mindfulness meditation reduced pain by activating brain regions (orbitofrontal and anterior cingulate cortex) associated with the self-control of pain while the placebo cream lowered pain by reducing brain activity in pain-processing areas (secondary somatosensory cortex).
Another brain region, the thalamus, was deactivated during mindfulness meditation, but was activated during all other conditions. This brain region serves as a gateway that determines if sensory information is allowed to reach higher brain centers. By deactivating this area, mindfulness meditation may have caused signals about pain to simply fade away, Zeidan said.
Mindfulness meditation also was significantly better at reducing pain intensity and pain unpleasantness than the placebo meditation. The placebo-meditation group had relatively small decreases in pain intensity (9 percent) and pain unpleasantness (24 percent). The study findings suggest that placebo meditation may have reduced pain through a relaxation effect that was associated with slower breathing.
“This study is the first to show that mindfulness meditation is mechanistically distinct and produces pain relief above and beyond the analgesic effects seen with either placebo cream or sham meditation,” Zeidan said.
“Based on our findings, we believe that as little as four 20-minute daily sessions of mindfulness meditation could enhance pain treatment in a clinical setting. However, given that the present study examined healthy, pain-free volunteers, we cannot generalize our findings to chronic pain patients at this time.”
This work was supported by the National Center for Complementary and Integrative Health, R21-AT007247, F32-AT006949 and K99-AT008238; the National Institute of Neurological Disorders and Stroke, NS239426; the Mind and Life Institute Francisco J. Varela Award; and the Wake Forest Center for Integrative Medicine.
Co-authors are: Nichole M. Emerson, B.S., Suzan R. Farris, B.S., John G. McHaffie, Ph.D., and Youngkyoo Jung, Ph.D., of Wake Forest Baptist; Jenna N. Ray, Ph.D., of the University of North Carolina, Charlotte; and Robert C. Coghill, Ph.D., of Cincinnati Children’s Hospital Medical Center.