Mindfulness-based stress reduction ( MBSR ) is a program that combines attention to help people with pain and a variety of life conditions and problems that were initially difficult to treat in hospital settings. Developed at the University of Massachusetts Medical Center in 1970 by Professor Jon Kabat-Zinn, MBSR uses a combination of mindfulness meditation, body awareness, and yoga to help people become more aware. In recent years, meditation has been the subject of controlled clinical research. This suggests it may have beneficial effects, including stress reduction, relaxation, and improved quality of life, but it does not help prevent or cure the disease. Although MBSR is rooted in spiritual teachings, the program itself is secular.
Video Mindfulness-based stress reduction
History
In 1979, Kabat-Zinn founded the Mindfulness Based Stress Reduction Clinic at the University of Massachusetts Medical Center, and nearly twenty years later the Center for Attention in Medicine, Health Care and Society at the University of Massachusetts Medical School. Both institutions support the successful growth and implementation of MBSR to hospitals worldwide. In 2015, MBSR is practiced as a complementary medicine, generally in the field of oncology; in the same year, 2015, nearly 80% of medical schools reportedly offered some element of awareness training and a dedicated research and education center for awareness has mushroomed.
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Overview
MBSR has been described as a "group program focusing on the progressive acquisition of conscious awareness, full attention". The MBSR program is an eight-week workshop taught by certified trainers involving weekly group meetings and one-day retreats between six and seven sessions, homework (45 minutes daily), and three Formal techniques: mindfulness meditation, body scanning and simple yoga postures. Body scanning is an old formal mindfulness technique taught during the first four weeks of the workshop, and involves quietly lying on the back and focusing attention on different areas of the body, starting with the toes and moving slowly overhead. MBSR is based on the following principles: non-judgment, no effort, acceptance, release, novice thoughts, patience, trust, and non-centering.
According to Kabat-Zinn, the basis of MBSR is attention, which he defines as "momentary and non-judgmental consciousness." During the program, participants are asked to focus on informal practices and to include full attention into their daily routine. Focusing on this moment is considered to increase the sensitivity to the environment and its own reaction to it, thus improving self-management and coping. It also provides a way out of contemplating the past or worrying about the future, breaking the cycle of this maladaptive cognitive process.
The scientific evidence of the effect undermines stress on the human body, and its evolutionary origins are marked by the work of Robert Sapolsky, and explored for the lay reader in the book "Why Zebras Do not Get Ulcers . Sapolsky's work consequently promotes techniques based on awareness for a better lifestyle and stress management.
Career Training at MBSR
To become a Center teacher for MBSR Certified Mindfulness, one must complete a 7 day course at the University of Massachusetts Medical Center. For full MBSR teacher certification, teachers must complete 6 courses through the Center within 36 months.
Workout area
According to a 2014 article in Time magazine, awareness meditation became popular among people who would not normally consider meditation. The curriculum started by Kabat-Zinn at the University of Massachusetts Medical Center has produced nearly 1,000 certified MBSR instructors located in almost every state in the US and over 30 countries. Corporations such as General Mills have provided them for their employees or set aside space for meditation. Democratic Congressman Tim Ryan published a book in 2012 titled A Mindful Nation and he has helped arrange regular group meditation periods on Capitol Hill.
Exercise method
Classes and awareness-based stress reduction programs are offered by a variety of facilities including hospitals, retreat centers, and various yoga facilities. Usually the program focuses on teaching,
- mind and body awareness to reduce the physiological effects of stress, pain or pain
- non-judgmental consciousness in everyday life
- promote peace and clarity at every moment
- to experience a more enjoyable life and access the inner resources for healing and stress management
- progressive muscle relaxation
- awareness meditation
Evaluation of effectiveness
The awareness-based approach has been tested for a variety of health problems including anxiety disorders, mood disorders, substance abuse disorders, eating disorders, chronic pain, ADHD, insomnia, overcoming medical conditions, with many populations including children, youth, parents, teachers, , and doctors. As the main subject to increase research interest, 52 papers published in 2003, increased to 477 by 2012. Nearly 100 randomized controlled trials have been published in early 2014.
Research shows that mindfulness training improves focus, attention, and ability to work under pressure.
A 2013 statement from the American Heart Association on an alternative approach to lowering blood pressure concluded that MBSR is not recommended in clinical practice to lower blood pressure. MBSR can have beneficial effects assisting depression and psychological distress associated with chronic illness.
Preliminary evidence shows the effectiveness of mindfulness meditation in the treatment of substance use disorders; However, further study is needed. MBSR may be beneficial for fibromyalgia sufferers: there is no evidence of long-term benefits but low quality evidence of short-term benefits.
In 2010, a meta-analysis was conducted by Hoffman and his colleagues exploring the efficacy of MBSR and similar structured programs for adults with symptoms of anxiety and depression. Meta-analysis showed that between pre- and post-test there were significant media in the effect sizes in the group observed in anxiety and depression as well as the effect size between small and medium groups when comparing waiting lists, usual care, and active treatment (MBSR) further supports the literature stating that mindfulness-based therapy can be useful in treating symptoms of depression and anxiety. A wider meta-analysis conducted in 2004 by Grossman and colleagues found similar measures of effect when testing physical and mental health outcomes after MBSR treatment.
See also
- Caution
- Metacognition
- Buddhism and psychology
- Buddhist meditation
- Compassion
- Caution (journal)
- Attention and technology
References
External links
- Center for Caution (CFM) at the University of Massachusetts, where MBSR begins
- Private organization: Net Mindful
- Private company: MBSR program
Source of the article : Wikipedia
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