Mindfulness meditation
 | It has been suggested that this article be merged into Mindfulness. (Discuss) Proposed since July 2014. |
Mindfulness meditation, also known as Mindfulness[1] and Vipassana[2][3][4] is a meditation technique adapted from Buddhist Vipassana meditation that entails being in the present moment and maintaining a nonjudgmental alertness to one’s thoughts, feelings, sensations, or breath.[1] Mindful meditation can become "a mental position for being able to separate a given experience from an associated emotion, and can facilitate a skilful or mindful response to a given situation."[1][5]
Nature of the practice[edit]
Mindfulness meditation is often practiced sitting with eyes closed, perhaps cross-legged on a cushion, maybe on a chair, with the back straight. Attention is put on the sensation of breathing. As thoughts come up, one returns to focusing on breathing. One passively notices one's mind has wandered, but in an accepting, non-judgmental way. Meditators start with short periods of 10 minutes or so a day. As one practices regularly, it becomes easier to keep the attention focused on breathing.[5][6]
Research on effects[edit]
A 2013 meta-analysis of mindfulness-based therapies, involving 209 studies and 12,145 participants, indicated that mindfulness-based therapies are moderately effective in pre-post studies, superior to some treatments such as psychoeducation, supportive therapy, relaxation, imagery, and art-therapy, but not more effective than traditional cognitive behavioral therapy.[7] The analysis found that mindfulness-based therapies were more effective in treating psychological disorders than it was in treating physical or medical conditions. Mindfulness-based therapies showed "large and clinically significant effects in treating anxiety and depression", with gains maintained at follow-up. These findings were similar to those obtained in previous meta-analyses.[8] The authors acknowledged, however, the wide variation between the studies in their design, interventions, participants, outcomes, and quality; it is thus possible that their conclusions may be overstated.[9]
A systematic study on the efficacy of various forms of meditation programs including mantra, transcendental, and mindfulness meditation techniques, commissioned by the US Agency for Healthcare Research and Quality, was published in 2014.[10] After a review of 17,801 citations, the study based its conclusions on 41 randomized controlled trials with an active control, involving 2,993 participants. It concluded that "Meditation programs, in particular mindfulness programs, reduce multiple negative dimensions of psychological stress."[10]:vii The assessment found that: (1) "Mindfulness meditation programs improved multiple dimensions of negative affect, including anxiety, depression, and perceived stress/general distress ... the effects were significant for anxiety and marginally significant for depression at the end of treatment, and these effects continued to be significant at 3–6 months for both anxiety and depression";[10]:130 (2) there is a "small and consistent signal that any domain of negative affect is improved in mindfulness programs when compared with a nonspecific active control";[10]:131 (3) although the effects were small, they are "fairly comparable with what would be expected from the use of an antidepressant in a primary care population";[10]:131 (4) Mindfulness-based therapies "did not show superiority for any outcome" when compared to such therapies as exercise, yoga, progressive muscle relaxation, cognitive behavioral therapy, and medications;[10]:131 (5) Mindfulness-based stress reduction has a small effect on general pain severity, and causes "a statistically significant 30 percent reduction in abdominal pain severity at 2 months that maintained at six months".[10]:133
Mindfulness can improve metacognitive skills for controlling concentration.[11]
As part of treatment for substance abuse disorders, conclusive data for efficacy is lacking, significant methodological limitations exist and it is unclear which people with substance abuse disorders might benefit most from mindfulness meditation.[1]
The analgesic effect of mindfulness meditation involves multiple brain mechanisms including the activation of the anterior cingulate cortex and the ventromedial prefrontal cortex.[12] In addition, brief periods of mindfulness meditation training increases the amount of grey matter in the hippocampus and parietal lobe.[13] Other neural changes resulting from mindfulness meditation may increase the efficiency of attentional control.[14]
See also[edit]
References[edit]
- ↑ 1.0 1.1 1.2 1.3 Zgierska A, Rabago D, Chawla N, Kushner K, Koehler R, Marlatt A (2009). "Mindfulness meditation for substance use disorders: a systematic review". Subst Abus (Systematic review). 30 (4): 266–94. doi:10.1080/08897070903250019. PMC 2800788. PMID 19904664.CS1 maint: Multiple names: authors list (link)
- ↑ Didonna 2008, p. 27.
- ↑ Kristeller 2007, p. 393.
- ↑ Germer 2005, p. 15.
- ↑ 5.0 5.1 Pickert, Kate (Jan 23, 2014). "The Mindful Revolution: Finding Peace in a Stressed-Out, Digitally Dependent Culture May Be Just a Matter of Thinking Differently". Time.
- ↑ Komaroff, Anthony (March 31, 2014). "Does "mindfulness meditation" really help relieve stress and anxiety?". Ask Doctor K. Harvard Health Publications. Retrieved 22 April 2014.
- ↑ Khoury, B.; Lecomte, T.; Fortin, G.; et al. (August 2013). "Mindfulness-based therapy: a comprehensive meta-analysis". Clin Psychol Rev (Meta-analysis). 33 (6): 763–71. doi:10.1016/j.cpr.2013.05.005. PMID 23796855.
- ↑ f.e Hofmann, S. G.; Sawyer, A. T.; Witt, A. A.; Oh, D. (2010). "The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. (Full text)". Journal of Consulting and Clinical Psychology. 78 (2). doi:10.1037/a0018555.
- ↑ Database of Abstracts of Reviews of Effects, Centre for Reviews and Dissemination, 29 November 2013 http://www.crd.york.ac.uk/crdweb/ShowRecord.asp?ID=12013035995 Missing or empty
|title=(help);|entry=ignored (help) - ↑ 10.0 10.1 10.2 10.3 10.4 10.5 10.6 Attention: This template ({{cite pmid}}) is deprecated. To cite the publication identified by PMID 24395196, please use {{cite journal}} with
|pmid=24395196instead. (Full text PDF, 439 pp, 12MB) - ↑ Teasdale, John D. (1999). "Metacognition, Mindfulness and the Modification of Mood Disorders" (PDF). Psychiatric journal (PDF). Clinical Psychology and Psychotherapy. p. 10. Retrieved November 27, 2012.
- ↑ Zeidan, F. (June 2012). "Mindfulness meditation-related pain relief: Evidence for unique brain mechanisms in the regulation of pain". Neuroscience Letters. 520 (2): 165–173. doi:10.1016/j.neulet.2012.03.082. Unknown parameter
|coauthors=ignored (|author=suggested) (help) - ↑ Jensen, Mark P. (18 February 2014). "Neuromodulatory treatments for chronic pain: efficacy and mechanisms". Nature Reviews Neurology. 10 (3): 167–178. doi:10.1038/nrneurol.2014.12. Unknown parameter
|coauthors=ignored (|author=suggested) (help) - ↑ Malinowski, Peter (2013). "Neural mechanisms of attentional control in mindfulness meditation". Frontiers in Neuroscience. 7. doi:10.3389/fnins.2013.00008.
Sources[edit]
- Didonna, Fabrizio (2008), Clinical Handbook of Mindfulness, Springer Science & Business Media
- Germer, Christopher K. (2005), Mindfulness. What Is It? What does It Matter? In: Christopher K. Germer, Ronald D. Siegel, Paul R. Fulton, "Mindfulness and Psychotherapy", Guilford Press
- Kristeller, Jean L. (2007), Mindfulness Meditation. In: Paul M. Lehrer, Robert L. Woolfolk, Wesley E. Sime (eds.), "Principles and Practice of Stress Management, Third Edition", Guilford Press
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