CAHMI MINDFULNESS & MATERNAL AND CHILD HEALTH

Mindfulness Matters - NIH News in Health, January 2012Page 1 of 1A monthly newsletter from the National Institutes of Health, part of the U.S.Department of Health and Human ServicesMindfulness MattersCan Living in the Moment Improve Your Health?At some point in your life, someone probably told you: “Enjoy every moment. Life is short.” Maybe you’ve smiled and rolled youreyes at this well-intentioned relative or co-worker. But the fact is, there’s something to it. Trying to enjoy each moment may actuallybe good for your health.The idea is called mindfulness. This ancient practice is about being completely aware of what’s happening in the present—of allthat’s going on inside and all that’s happening around you. It means not living your life on “autopilot.” Instead, you experience life asit unfolds moment to moment, good and bad, and without judgment or preconceived notions.“Many of us go through our lives without really being present in the moment,” says Dr. Margaret Chesney of the University ofCalifornia, San Francisco. She’s studying how mindfulness affects health. “What is valuable about mindfulness is that it isaccessible and can be helpful to so many people.”Studies suggest that mindfulness practices may help people manage stress, cope better with serious illness and reduce anxiety anddepression. Many people who practice mindfulness report an increased ability to relax, a greater enthusiasm for life and improvedself-esteem.One NIH-supported study found a link between mindfulness meditation and measurable changes in the brain regions involved inmemory, learning and emotion. Another NIH-funded researcher reported that mindfulness practices may reduce anxiety and hostility among urban youth andlead to reduced stress, fewer fights and better relationships.A major benefit of mindfulness is that it encourages you to pay attention to your thoughts, your actions and your body. For example, studies have shown thatmindfulness can help people achieve and maintain a healthy weight. “It is so common for people to watch TV and eat snack food out of the box without reallyattending to how much they are eating,” says Chesney. “With mindful eating, you eat when you’re hungry, focus on each bite, enjoy your food more and stopwhen you’re full.”Finding time for mindfulness in our culture, however, can be a challenge. We tend to place great value on how much we can do at once and how fast. Still,being more mindful is within anyone’s reach.You can practice mindfulness throughout the day, even while answering e-mails, sitting in traffic or waiting in line. All you have to do is become more aware—of your breath, of your feet on the ground, of your fingers typing, of the people and voices around you.Chesney notes that as people start to learn how to be more mindful, it’s common and normal to realize how much your mind races and focuses on the pastand future. You can just notice those thoughts and then return to the present moment. It is these little, regular steps that add up and start to create a moremindful, healthy life.So, before you roll your eyes again, take a moment and consider mindfulness.Being MindfulThe concept of mindfulness is simple, but becoming a more mindful person requires commitment and practice. Here are some tips to help you get started: Take some deep breaths. Breathe in through your nose to a count of 4, hold for 1 second and then exhale through the mouth to a count of 5. Repeatoften. Enjoy a stroll. As you walk, notice your breath and the sights and sounds around you. As thoughts and worries enter your mind, note them but thenreturn to the present. Practice mindful eating. Be aware of taste, textures and flavors in each bite, and listen to your body when you are hungry and full. Find mindfulness resources in your local community, including yoga and meditation classes, mindfulness-based stress reduction programs /Feature23/14/2012

Five Facet Mindfulness QuestionnaireDescription:This instrument is based on a factor analytic study of five independently developedmindfulness questionnaires. The analysis yielded five factors that appear to representelements of mindfulness as it is currently conceptualized. The five facets are observing,describing, acting with awareness, non-judging of inner experience, and non-reactivity toinner experience. More information is available in:Please rate each of the following statements using the scale provided. Write the numberin the blank that best describes your own opinion of what is generally true for you.1never or veryrarely true2rarelytrue3sometimestrue4oftentrue5very often oralways true1. When I’m walking, I deliberately notice the sensations of my body moving.2. I’m good at finding words to describe my feelings.3. I criticize myself for having irrational or inappropriate emotions.4. I perceive my feelings and emotions without having to react to them.5. When I do things, my mind wanders off and I’m easily distracted.6. When I take a shower or bath, I stay alert to the sensations of water on mybody.7. I can easily put my beliefs, opinions, and expectations into words.8. I don’t pay attention to what I’m doing because I’m daydreaming, worrying, orotherwise distracted.9. I watch my feelings without getting lost in them.10. I tell myself I shouldn’t be feeling the way I’m feeling.11. I notice how foods and drinks affect my thoughts, bodily sensations, andemotions.12. It’s hard for me to find the words to describe what I’m thinking.13. I am easily distracted.14. I believe some of my thoughts are abnormal or bad and I shouldn’t think thatway.

15. I pay attention to sensations, such as the wind in my hair or sun on my face.16. I have trouble thinking of the right words to express how I feel about things17. I make judgments about whether my thoughts are good or bad.18. I find it difficult to stay focused on what’s happening in the present.19. When I have distressing thoughts or images, I “step back” and am aware of thethought or image without getting taken over by it.20. I pay attention to sounds, such as clocks ticking, birds chirping, or carspassing.21. In difficult situations, I can pause without immediately reacting.22. When I have a sensation in my body, it’s difficult for me to describe it becauseI can’t find the right words.23. It seems I am “running on automatic” without much awareness of what I’mdoing.24. When I have distressing thoughts or images, I feel calm soon after.25. I tell myself that I shouldn’t be thinking the way I’m thinking.26. I notice the smells and aromas of things.27. Even when I’m feeling terribly upset, I can find a way to put it into words.28. I rush through activities without being really attentive to them.29. When I have distressing thoughts or images I am able just to notice themwithout reacting.30. I think some of my emotions are bad or inappropriate and I shouldn’t feelthem.31. I notice visual elements in art or nature, such as colors, shapes, textures, orpatterns of light and shadow.32. My natural tendency is to put my experiences into words.33. When I have distressing thoughts or images, I just notice them and let them go.34. I do jobs or tasks automatically without being aware of what I’m doing.35. When I have distressing thoughts or images, I judge myself as good or bad,depending what the thought/image is about.36. I pay attention to how my emotions affect my thoughts and behavior.37. I can usually describe how I feel at the moment in considerable detail.38. I find myself doing things without paying attention.39. I disapprove of myself when I have irrational ideas.

Scoring Information:Observe items:1, 6, 11, 15, 20, 26, 31, 36Describe items:2, 7, 12R, 16R, 22R, 27, 32, 37Act with Awareness items:5R, 8R, 13R, 18R, 23R, 28R, 34R, 38RNonjudge items:3R, 10R, 14R, 17R, 25R, 30R, 35R, 39RNonreact items:4, 9, 19, 21, 24, 29, 33Reference:Baer, R. A., Smith, G. T., Hopkins, J., Krietemeyer, J., & Toney, L. (2006). Using selfreport assessment methods to explore facets of mindfulness. Assessment, 13, 2745.

“There is one thing I canstate definitely, withconfidence: the mindcan change throughtraining, throughawareness.”– The Dalai LamaMindfulness Meditation PrimerThe idea of being mindful - being present, being more conscious of lifeas it happens - may seem contradictory to those who are used tosacrificing living for pursuing their goals . but cultivating mindfulnesswill help you achieve your goals and enjoy life more. In fact, you'remore productive when you're mindful.But more importantly, being present is undoubtedly the only way toenjoy life to the fullest. By being mindful, you enjoy your food more,you enjoy friends and family more, you enjoy anything you're doingmore. Even things you might think are drudgery or boring, such ashousework, can be amazing if you are truly present. Try it - wash dishesor sweep or cook, and remain fully present. It takes practice, but it'sincredible.BUILD T.R.U.S.T.TRUTH – turn inward to discoveryour deepest truth, be true toyourselfRELEASE, RELAX, RECEIVE – releasefear by relaxing body and mind,then receive directionUSE – use both your innerresources and outer resourcesSPEAK – speak what you know andyour deeper truthTURN INWARD, TRY AGAIN – trustthe processSteps of Mindfulness Meditation1. Sit comfortably, with your eyes closed and your spine reasonablystraight.2. Direct your attention to your breathing.3. When thoughts, emotions, physical feelings or external sounds occur,simply accept them, giving them the space to come and go withoutjudging or getting involved with them.4. When you notice that your attention has drifted off and becomeengaged in thoughts or feelings, simply bring it back to your breathingand continue.Remember: it's ok and natural for thoughts to arise, and for yourattention to follow them. No matter how many times this happens, justkeep bringing your attention back to your breathing.Diagram Source: Dan SiegelBenefits Maintaining your calm inner awareness, balance and clarity in the midst of any situationA gradual shift to a higher level of consciousness. centered in the peace, joy and freedom of your SpiritIncreased insight and clarity. seeing things truly, as they are.Stress reduction“Smile, breathe& go slowly”– Thich Nhat Hanh,Zen Buddhist monk“To allow oneself to be carried away by amultitude of conflicting concerns, tosurrender to too many demands, to commitoneself to too many projects, to want tohelp everyone in everything is to succumb toviolence. The frenzy of the activistneutralizes his or her work for peace.”– Thomas Merton

Tips for Mindful LivingTake a few minutes in the morning to be quiet and still, sit or lie down and be with yourself. Gaze out the window,listen to the sounds of nature or take a slow, quiet walk. Live slowly and savor your life. Tune into the sights and sounds and awaken your senses. Switch off the radio and experience the silence, see what it’s like to have the sound turned off. This gives you anopportunity to fill your awareness with other perceptions, which can be more enriching. Do less. If you do less, you can do those things more slowly, more completely and with more concentration. Figure outwhat's important and let go of what's not. Stop worrying about the future. Just focus on what you're doing, right now and enjoy the present moment.Decide not to play the radio and be present with yourself – tune in. Use moments of waiting as opportunities for mindfulness. Transform your relationship with traffic lights by using themas moments for meditation. When you eat, just eat. Eat attentively and slowly, savor your food and avoid multitasking while you eat. Pause with others. Take a moment at the beginning of meetings to acknowledge everyone there and take a moment ofgratitude before beginning. When in conflict, pause, connect with your breath and set a positive intention. Decide to “stop” for 1-3 minutes every hour during your workday to become aware of your breathing and bodysensations. Use this as a time to regroup and recoup. See the shades of gray. Acknowledge the difference between judgment and discernment. See beyond the black andwhite of your own judgments. This unlocks creativity and innovation. At the end of the workday, retrace your activities of the day, acknowledging and congratulating yourself for what you’veaccomplished and make a list and set an intension for the next day. Reexamine what makes you happy. What most often makes people happy is the impact they have and the connectionsthey make.References and ResourcesBooksA Mindfulness-Based Stress Reduction Workbook by Bob Stahland Elisha GoldsteinFull Catastrophe Living by Jon Kabat-ZinnWherever You Go, There You Are: Mindfulness Meditation inEveryday Life by Jon Kabat-ZinnHeal Thy Self: Lessons on Mindfulness in Medicine by SakiSantorelliMindfulness in Plain English by Bhante Henepola GunaratanaNonviolent Communication by Marshall RosenbergTrain Your Mind Change Your Brain by Sharon BegleyA Pocket Guide to Interpersonal Neurobiology and Mindsight byDaniel J. SeigelThe Mindful Workplace by Michael ChaskalsonAudioGuided Mindfulness Meditations by Jon Kabat-ZinnMindfulness for Beginners by Jon Kabat-ZinnHere for Now: Mindfulness Meditations by Elana RosenbaumGuided Meditations for Busy People by BodhipaksaWebMindfulnet.orgMindful.orgMind & Life Institute (www.mindandlife.org)Mindful Awareness Research Center (marc.ucla.edu)Mindfulness Research Guide (www.mindfulexperience.org)The Mind to Lead (www.themindtolead.com)Journal ArticlesBoyatzis, R and McKee, A. (2005). Mindfulness: An essentialelement of resonant leadership. Harvard Business School Press.Goleman, D. (2000). Leadership that gets results. HarvardBusiness Review.Dane, E. (2010). Paying attention to mindfulness and its effectson task performance in the workplace. Journal of Management.Pipe, T. B. (2008). Illuminating the inner leadership journey byengaging intention and mindfulness as guided by caring theory.Nursing Administration Quarterly, 32(2), 117-125.Peterson, C., & Park, N. (2006). Character strengths inorganizations. Journal of Organizational Behavior, 27, 11491154.

How Does Mindfulness Meditation Work?Proposing Mechanisms of Action From aConceptual and Neural PerspectivePerspectives on Psychological Science6(6) 537 –559 The Author(s) 2011Reprints and permission:sagepub.com/journalsPermissions.navDOI: ta K. Hölzel1,2, Sara W. Lazar2,Tim Gard1,2,Zev Schuman-Olivier2, David R.Vago3, and Ulrich Ott11Bender Institute of Neuroimaging, Justus Liebig-University, Giessen, Germany; 2Massachusetts General Hospital,Harvard Medical School, Boston, MA; and 3Brigham and Women’s Hospital, Harvard Medical School, Boston, MAAbstractCultivation of mindfulness, the nonjudgmental awareness of experiences in the present moment, produces beneficial effects onwell-being and ameliorates psychiatric and stress-related symptoms. Mindfulness meditation has therefore increasingly beenincorporated into psychotherapeutic interventions. Although the number of publications in the field has sharply increasedover the last two decades, there is a paucity of theoretical reviews that integrate the existing literature into a comprehensivetheoretical framework. In this article, we explore several components through which mindfulness meditation exerts itseffects: (a) attention regulation, (b) body awareness, (c) emotion regulation (including reappraisal and exposure, extinction,and reconsolidation), and (d) change in perspective on the self. Recent empirical research, including practitioners’ self-reportsand experimental data, provides evidence supporting these mechanisms. Functional and structural neuroimaging studies havebegun to explore the neuroscientific processes underlying these components. Evidence suggests that mindfulness practice isassociated with neuroplastic changes in the anterior cingulate cortex, insula, temporo-parietal junction, fronto-limbic network,and default mode network structures.The authors suggest that the mechanisms described here work synergistically, establishinga process of enhanced self-regulation. Differentiating between these components seems useful to guide future basic researchand to specifically target areas of development in the treatment of psychological disorders.Keywordsanxiety disorders, attention, cognition, consciousness, neuroscience, positive psychology, stress disordersMindfulness meditation has been reported to produce beneficialeffects on a number of psychiatric, functional somatic, andstress-related symptoms and has therefore increasingly beenincorporated into psychotherapeutic programs (cf., Baer, 2003;Grossman, Niemann, Schmidt, & Walach, 2004). A large bodyof research documents the efficacy of mindfulness-based interventions in the treatment of a number of clinical disorders,including anxiety (Hofmann, Sawyer, Witt, & Oh, 2010;Roemer, Orsillo, & Salters-Pedneault, 2008), depression (Hofmann et al., 2010; Teasdale et al., 2000), substance abuse(Bowen et al., 2006), eating disorders (Tapper et al., 2009), andchronic pain (Grossman, Tiefenthaler-Gilmer, Raysz, & Kesper,2007). Furthermore, mindfulness meditation positively influences aspects of physical health, including improved immunefunction (Carlson, Speca, Faris, & Patel, 2007; Davidson et al.,2003), reduced blood pressure and cortisol levels (Carlson et al.,2007), and increased telomerase activity1 (Jacobs et al., 2010).Not only has mindfulness successfully been used in thetreatment of disorders and improvement of health; it has alsobeen shown to produce positive effects on psychological wellbeing in healthy participants (Carmody & Baer, 2008; Chiesa &Serretti, 2009) and to enhance cognitive functioning (Jha,Krompinger, & Baime, 2007; Ortner, Kilner, & Zelazo, 2007;Pagnoni & Cekic, 2007; Slagter et al., 2007). Historically, mindfulness is a concept stemming from ancient Buddhist philosophy (Bhikkhu, 2010), and is practiced to achieve enduringhappiness (Ekman, Davidson, Ricard, & Wallace, 2005) and togain insight into a view of the true nature of existence (Olendzki, 2010).Corresponding Author:Britta K. Hölzel, Bender Institute of Neuroimaging, Justus Liebig-University,Otto-Behaghel-Str. 10 H, 35394 Giessen, GermanyE-mail: britta@nmr.mgh.harvard.edu

538Hölzel et al.Table 1. Previous Theoretical Accounts That Describe Mechanisms of Mindfulness MeditationPublicationShapiro, Carlson, Astin, and Freedman (2006)Brown, Ryan, and Creswell (2007)Baer (2003)Five Facet Mindfulness Questionnaire (Baer, Smith, Hopkins,Krietemeyer, & Toney, 2006)Definition of MindfulnessIn current research contexts, mindfulness is typically definedas nonjudgmental attention to experiences in the presentmoment (Kabat-Zinn, 1990). Bishop et al. (2004) suggest atwo-component model of mindfulness, where the first component is the regulation of attention in order to maintain it on theimmediate experience, and the second component involvesapproaching one’s experiences with an orientation of curiosity,openness, and acceptance, regardless of their valence anddesirability. Mindfulness is typically cultivated in formal meditation practices, such as sitting meditation, walking meditation, or mindful movements (Kabat-Zinn, 1990). The practiceof mindfulness meditation encompasses focusing attention onthe experience of thoughts, emotions, and body sensations,simply observing them as they arise and pass away.Need for a Theoretical FrameworkIt is striking that this seemingly simplistic practice can havesuch a wide range of applications and effects. Along with themany positive implications of mindfulness arises the question:How does mindfulness work; what are its mechanisms?Although there is currently a large body of literature, coveringa wide range of research, including qualitative research, feasibility trials, controlled clinical trials, behavioral studies, andneuroscientific research, there is a relative paucity of theoretical reviews that consolidate the existing literature into a comprehensive theoretical framework.Existing research on mindfulness includes a few theoreticalaccounts describing mechanisms of mindfulness meditation(see Table 1). Several of these accounts expound on the centralrole of attention in meditation practice (Brown & Ryan, 2003;Carmody, 2009; Lutz, Slagter, Dunne, & Davidson, 2008).Others have suggested that several components mediate thebeneficial effects of mindfulness practice. For instance, Shapiro, Carlson, Astin, and Freedman (2006) posit that attention,intention, and attitude are the three critical components ofmindfulness. Intentionally paying attention with a nonjudgmental attitude leads to a significant change in perspective, aso-called decentering (Fresco et al., 2007) or reperceiving.Brown, Ryan, and Creswell (2007) also describe several processes underlying the beneficial effects of mindfulness,Suggested componentsAttention, intention, attitudeInsight, exposure, nonattachment, enhanced mind–body functioning,integrated functioningExposure, cognitive change, self-management, relaxation, acceptanceObserving, describing, acting with awareness, nonjudging of innerexperience, nonreactivity to inner experienceincluding (a) insight, (b) exposure, (c) nonattachment, (d)enhanced mind–body functioning, and (e) integrated functioning. Similarly, in her 2003 review, Ruth Baer summarized several mechanisms that may explain how mindfulness skills canlead to symptom reduction and behavior change, namely (a)exposure, (b) cognitive change, (c) self-management, (d)relaxation, and (e) acceptance. A valuable empirical accountfor the description of the facets of mindfulness is the FiveFacet Mindfulness Questionnaire (Baer, Smith, Hopkins, Kr

CAHMI MINDFULNESS & MATERNAL AND CHILD HEALTH STARTING PACKET OF MATERIALS Last Updated: July, 2012 For more information, to make a request for practice and learning support or to get books, audio Books, CD’s, and other resources, please contact mindfulmedicine@ohsu.edu or Christina Bethell at bethellc@ohsu.edu