SCIENCE & MINDFULNESS MEDITATION
In the study of Jain et al., 2007, they compared two brief (1 month) stress-reduction intervention. One based on relaxation and the other based on mindfulness meditation. Both therapies were successful in alleviating overall psychological distress.
Positive states of mind are defined by focused attention, productivity, responsible care taking, restful response, sharing sensuous nonsexual pleasure and sensuous sexual pleasure (Adler et al., 1998). Stress may impair capacities to experience positives states of mind.
Jain et al., also demostrated that the mindfulness meditation group reduced effectively rumination and distraction compared to the relaxation group. Teasdale et al., 1995, demostrate that mindfulness meditation interventions may prevent depressive relapse by reducing rumination. Reducing rumination could be included as a cognitive tool in therapies.
HOW TO MEDITATE
- SEAT IN FRONT OF A WHITE WALL.
- FOCUS ON ENLARGING THE EXPIRATION.
- STAY ON THE FIVE MINUTES EVERY DAY: IF TIME GOES SLOWLY, KEEP CALM, IT’S ONLY A MIRAGE.
- DON’T TRY TO DO NOTHING MORE. MEDITATION IT’S EASY!!
Adler, N. E., Horowitz, M., Garcia, A., & Moyer, A. (1998). Additional validation of a scale to assess positive states of mind. Psychosomatic Medicine, 60(1), 26-32.
Jain, S., Shapiro, S. L., Swanick, S., Roesch, S. C., Mills, P. J., Bell, I., & Schwartz, G. E. R. (2007). A randomized controlled trial of mindfulness meditation versus relaxation training: Effects on distress, positive states of mind, rumination, and distraction. Annals of Behavioral Medicine, 33(1), 11-21. doi:10.1207/s15324796abm3301_2
Teasdale, J. D., Segal, Z., & Williams, J. M. (1995). How does cognitive therapy prevent depressive relapse and why should attentional control (mindfulness) training help? Behaviour Research and Therapy, 33(1), 25-39.
With its origin in Buddhist meditation, Mindfulness can be defined as a meditation technique that focus on attention control and on increasing awareness over the moment-by-moment experience. In recent years, Mindfulness has been applied as a therapy approach in psychology, with positive results in stress reduction, anxiety symptomatology and emotional regulation (Arch at al., 2006; Bishop et al., 2004).
WHAT SCIENCE SAYS
- Mindfulness training allows people to have more adaptative responses among negative stimuli (Arch, et al., 2006).
- Mindfulness contributes to a better emotion regulation (Arch et al., 2006).
- Mindfulness technique is a process of regulating attention that focus on moment-by-moment awareness (Bishop et al., 2004).
HOW TO MEDITATE
- SEAT ALONE
- FOCUS ON EXPIRATION
- STARTS WITH FIVE MINUTS EVERY DAY
- DON´T TRY TO PUT YOUR MIND IN SILENCE: IT´S IMPOSSIBLE!!
Follow the links below to continue your training!
- Mindfulness Meditation Part 2
- Mindfulness Meditation Part 3
- Mindfulness Meditation Part 4
- Mindfulness Meditation Part 5
- Mindfulness Meditation Part 6
Arch, J. J., & Craske, M. G. (2006). Mechanisms of mindfulness: Emotion regulation following a focused breathing induction. Behaviour Research and Therapy, 44(12), 1849-1858. doi:10.1016/j.brat.2005.12.007
Bishop, S. R., Lau, M., Shapiro, S., Carlson, L., Anderson, N. D., Carmody, J., … Devins, G. (2004). Mindfulness: A Proposed Operational Definition. Clinical Psychology: Science and Practice, 11(3), 230–241. doi:10.1093/clipsy.bph077