Mindful Meditation Practice and Scientific Theory Part 1 · Mindfulness Based Stress Reduction...
Transcript of Mindful Meditation Practice and Scientific Theory Part 1 · Mindfulness Based Stress Reduction...
Mindful Meditation Practiceand
Scientific TheoryPart 1
Sharon M. Theroux, PhD
Disclosures
Sharon M. Theroux, PhD
Licensed Psychologist
Board Certified Clinical Neuropsychologist
Certified MBSR instructor
Mindful Eating Teacher
Board member, TCME
Program Director, International Seminars Group (ISG)
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Learning Objectives
Part 1: • Describe the Body Scan meditation practice
• Summarize the benefits of a body scan meditation in enhancing mindful eating behaviors
Part 2:• Describe a Mindful Sitting Meditation Practice
• Summarize the neurological underpinnings of the sitting meditation that can enhance mindful eating
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William James, 1842-1910Father of American Psychology
“The faculty of voluntarily bringing back a wandering attention, over and over again, is the very root of judgment, character, and will. An education to improve this faculty would be THE education, par excellence. But it is easier to define this idea, then to teach it.”
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Mindfulness
The awareness that arises when we pay attention:
• on purpose,
• in the present moment,
• and non-judgmentally.
Dr Jon Kabat-Zinn
Founder
Mindfulness-Based Stress Reduction Program
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Mindfulness Based Stress Reduction (MBSR)
Created in 1979 by JKZ as an outpatient program to help patients with chronic pain
8-week program (2.5 hours weekly) found in hospitals and private clinical practices worldwide
Formal meditation practices
Mindful eating
Body Scan
Mindful Walking
Sitting meditation
All day silent retreat
Medical Conditions
➢ · chronic pain➢ · high blood pressure➢ · fibromyalgia ➢ · cancer➢ · heart disease➢ · asthma➢ · GI distress➢ · skin disorders (Psoriasis)➢ · Autoimmune disorders
Mindfulness-Based Interventions (MBIs) have
been found effective in treating the following:
Psychological Conditions
• anxiety • panic• depression• fatigue• sleep disturbance
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Mindfulness-Based Interventions (MBIs) have
been found effective in treating the following:
Stress
• work, school, and family stressors• financial• Illness and aging• grief• uncertainty about the future.
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Mindfulness-Based Interventions (MBIs) have
been found effective in treating the following:
Prevention and Wellness:
• Learning how to take good care of yourself
• Feeling a greater sense of balance
• Boosting creativity
Mindfulness-Based Interventions (MBIs) have
been found effective in treating the following:
Disordered eating:
• Meta-Analysis of 13 mindfulness-based interventions for problematic eating
• MBIs helped to reduce• Binge eating behaviors
• Emotional Eating Behaviors
Katterman et al, 2014
Mindfulness-Based Interventions (MBIs) have
been found effective in treating the following:
Typical Meditation practices used in Mindfulness-Based Interventions
• Body Scan
• Mindful Eating
• Gentle stretching yoga
• Mindful Walking
• Sitting meditation
Body Scan
• Attention is sequentially guided through the entire body,
• Observing with nonjudgmental awareness the sensations in each region,
• Ending with an awareness of the body “as a complete whole”.
Practice
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Inquiry
What did you notice?
How does the Body Scan
Affect your brain?
Neurosurgeon Wilder Penfield
Surgeries of patients with intractable epilepsy
Stimulation of certain parts of the motor strip always elicited movement of a particular body part
Mapped the motor, and then sensory strip of the brain
Size of various regions of the body is related to number of sensory or motor neurons devoted to it
Penfield et al (1950), The Cerebral Cortex of Man.
1950
Alvaro Pascual-Leone
Examined brains of volunteers practicing the piano for 2 hours daily X 5 days
After practice, the motor cortex devoted to fingers “stretched” to surrounding brain regions
Another group merely thought about practicing
Mere thought can alter the physical structure and function of our brain
1995
Pascual-Leone et al, (1995)SMT
Neuroplasticity
The brain’s ability to adapt and change in response to
thoughts, emotions, behaviors, and our
environment
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The Body Scan and Mindful Breathing Among Veterans with PTSD: Type of Intervention
Moderates the Relationship Between Changes in Mindfulness and Post-Treatment Depression
102 Veterans with PTSD
Randomly assigned to 4 groups• Body scan meditation• Mindful Breathing• Slow Breathing• Sitting Quietly
Groups met weekly for 6 weeks for 20-minute practice
Daily home practice recommended
2016
Colgan, et al, 2016SMT
Measures
3 Self-report questionnaires given pre and post treatment
• Beck Depression Inventory II
• PTSD checklist
• Five Facet Mindfulness Questionnaire
Baer, et al (2008), “Construct Validity of the Five Facet Mindfulness Questionnaire in Meditating and non Meditating Samples”. Assessment, 15 (3), 329-342
Results:
1. Those in Body Scan and Mindful Breathing groups were less depressed post treatment, compared to Slow Breathing or Sitting Quietly groups.
2. Reductions in depression in the Body Scan group was associated with increases in the “Acting with Awareness” facet of FFMQ
3. Reductions in depression in the Body scan group was predicted by the “Observing” facet of FFMQ
Colgan, et al, 2016
Can the Body Scan help with Mindful Eating?
Body Scan may reduce
depressive symptoms that lead
to emotional eating
Colgan, et al, 2016
• “I am easily distracted”
• “I find it difficult to stay focused on what’s happening in the present”
• “I rush through activities without being really attentive to them”
Body Scan may reduce depressive symptoms by increasing our ability to
Act with Awareness
• “When I’m walking, I deliberately notice the sensations of my body moving”
• “When I take a shower or bath, I stay alert to the sensations of water on my body”
• “I notice how foods and drinks affect my thoughts, bodily sensations, and emotions”
Body Scan may reduce depressive symptoms by increasing our ability to
Observe our Surroundings
Home Practice:
Body Scan Meditation
12-minutes daily
Thank you!
Bibliography
• Baer, et al (2008), “Construct Validity of the Five Facet Mindfulness Questionnaire in Meditating and non Meditating Samples”. Assessment, 15 (3), 329-342
• Bush, H., Rossy, L., Mintz, L., & Schopp, L. (2014). Eat for Life: A work site feasibility study of a Novel Mindfulness-Based Intuitive Eating Intervention. American Journal of Health Promotion, 28 (6), 380-388.
• Colgan, D. D., Christopher, M., Michael, P., & Wahbeh, H (2016). The Body Scan and Mindful Breathing Among Veterans with PTSD: Type of Intervention Moderates the Relationship Between Changes in Mindfulness and Post-Treatment Depression, Mindfulness, 4, 372-383.
• Katterman, S.N., Kleinman, B.M., Hood, M.M., Nackers, L.M., Corsica, J. (2014). Mindfulness Meditation as an intervention for binge eating, emotional eating and weight loss: A systematic review. Eating Behaviors, 15, 197-204.
• Pascual-Leone, A., Nguyet, D., Cohen, L. G., Brasil-Neto, J. P., Cammarota, A., Hallett, M. (1995). Modulation of muscle responses evoked by transcranial magnetic stimulation during the acquisition of new fine motor skills. Journal of Neurophysiology, 74 (3), 1037-1045.
• Penfield, W. & Rasmussen, T. (1950). The cerebral cortex of man : a clinical study of localization of function. New York : Macmillan.