Mindfulness-based stress reduction and health benefits

The Effectiveness of the Learning to BREATHE Program on Adolescent Emotion Regulation

“…Magnetic resonance imaging (MRI) brain scans taken before and after an 8-week Mindfulness-Based Stress Reduction (MBSR) program found increased gray matter in the hippocampus, an area important for learning and memory, and a reduction of gray matter in the amygdala, a region connected to anxiety and stress, compared to a control group that did not practice mindfulness (Hölzel et al, 2011). Other research has found changes in brain activity in areas related to attention (Lazar et al, 2005), enhanced performance on attentional tasks (Jha, Kropinger, & Baime, 2007), increases in positive mood and immune system functioning (Davidson et al, 2003), improved academic achievement in college students (Hall, 1999), enhanced empathy (Shapiro &Brown, 2007), and reduced physical symptoms and stress (Grossman, Niemann, Schmidt, & Walach, 2004). Application of mindful awareness and nonjudgment to appetitive urges has demonstrated effectiveness in reducing use of alcohol, marijuana, cocaine, and cigarettes (Ostafin & Marlatt, 2008).…”

"Did you have a nice evening?" A day-level study on recovery experiences, sleep, and affect.

“…Relaxation is also positively associated with positive affect (Fredrickson, 2000;Stone, Kennedy-Moore, & Neale, 1995). Deep physical and mental relaxation can be achieved by deliberately practicing relaxation techniques, such as progressive muscle relaxation (Jacobson, 1938), meditation (Grossman, Niemann, Schmidt, & Walach, 2004), and other approaches aiming at the relaxation of body and mind (Sandlung & Norlander, 2000). In everyday life, some degree of relaxation may also result from other activities that provide uplift experiences (Kanner et al, 1981), such as a light walk in a beautiful natural environment (Hartig et al, 2003) or listening to music (Pelletier, 2004).…”

The benefits of simply observing: Mindful attention modulates the link between motivation and behavior.

“…Overall, compelling evidence is accumulating that mindfulness training including both the attentional and perspectival components has beneficial effects on a variety of processes central to health and well-being (for reviews, see Baer, 2003;Grossman et al, 2004).…”