Dr Ian Ellis-Jones ... Living Mindfully Now

NOTE. This blog is in recess. Nevertheless, you will find here over 500 of my posts exploring many aspects of spirituality, mindfulness, psychology, philosophy, literature and the performing arts. A member of the Australian and New Zealand Mental Health Association, I lectured at the NSW Institute of Psychiatry (now the mental health portfolio of HETI) for 14 years and at the University of Technology, Sydney (UTS) for 16 years. Mindfully yours, Ian Ellis-Jones PhD. 26 July 2021.

Friday, February 24, 2017

OF MICE AND MEDITATION—HOW IT WORKS

Mice that meditate? Well, why not? In this case, it was a scientifically-designed experiment to assess the effect of theta brainwave activity. Meditation increases theta wave activity, even when people are no longer meditating. The experiment involved creating what was probably the world’s first mouse model of meditation, using light to trigger brain activity similar to what meditation induces. The results were illuminating.

Many previous studies have shown that meditation reduces anxiety, lowers levels of stress hormones and improves attention and cognition. In one study of the effects of 2 to 4 weeks of meditation training, psychologist Dr Michael Posner, pictured left, of the University of Oregon and colleagues discovered changes in the white matter in volunteers’ brains, related to the efficiency of communication between different brain regions. The changes, picked up in scans, were particularly noticeable between the anterior cingulate cortex (ACC) and other areas.

The ACC regulates activity in the amygdala, a region of the brain that controls fearful responses and other emotional reactions as well as playing a primary role in the processing of memory and decision-making.

Posner’s team concluded that the changes in white matter could be responsible for meditation’s effects on anxiety. What was not known was how meditation could alter the white matter in this way. Posner theorized that it was related to changes in theta brainwaves. To test the theory, the team used what is known as optogenetics, that is, genetically engineering certain cells to be switched on by light. In this way, they were able to use pulses of light on mice to stimulate theta brainwave-like activity in the ACC.

Mice received 30 minutes of this stimulation for some 20 days. Before and after the treatment, the mice underwent behavioural tests to measure anxiety. When placed in a box with a light area and a dark area, fearful mice spend more time in the dark. The team found that mice that received theta wave stimulation were less anxious than mice given light pulses that induced other kinds of brainwaves, or who had no treatment at all.

Posner says this mirrors meditation’s ability to lower anxiety in humans and supports the involvement of theta waves in this effect. The team is still studying the white matter in the mouse brains and hope to report on any changes later.

Study: Weible A P, Piscopo D M, Rothbart M K, Posner M I, and Niell C M. ‘Rhythmic brain stimulation reduces anxiety-related behavior in a mouse model based on meditation training.’ PNAS 2017; published ahead of print, Feb 21, 2017, doi:10.1073/pnas.1700756114

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MINDFULNESS AND SLEEP

MINDFULNESS REDUCES STRESS AND CAN EVEN BOOST THE IMMUNE SYSTEM

NEW STUDY FINDS THAT MINDFULNESS REDUCES WORRY

IMPORTANT NOTICE: See the Terms of Use and Disclaimer. The information provided on this blog is not a substitute for professional medical advice, diagnosis or treatment. Never delay or disregard seeking professional medical advice from your medical practitioner or other qualified health provider because of something you have read on this blog. In Australia, for immediate advice or support call Lifeline on 13 1 1 14, beyondblue on 1300 22 4636, or Kids Helpline on 1800 55 1800, and for information, advice and referral on mental illness contact the SANE Helpline on 1800 18 SANE (7263) or go online via sane.org. In other countries, call the relevant mental health care emergency hotline or simply dial your emergency assistance telephone number and ask for help.

Friday, February 10, 2017

NEW STUDY FINDS THAT MINDFULNESS REDUCES WORRY

Why worry? If it’s going to happen, then worry won't change that fact. And if it’s not going to happen, then there’s absolutely no point in worrying at all. Still, lots of people worry. Indeed, we all worry at some stage or another in our lives. Yes, we worry and we also infect others with our worries.

The English word ‘worry’ comes from the Old English word wyrgan and Old High German word wurgen, both meaning ‘to strangle, to choke’. When we worry, we strangle ourselves, so to speak. Actually, not so to speak, but well-nigh literally. Worry is very bad for the body, the mind and the spirit. People say, 'I'm sick with worry,' or 'I'm worried to death.' Do they really know the truth of what they're saying? People can literally worry themselves sick--and in some cases even to death.

Worry is a state of mental uneasiness ('dis-ease'), disquiet and anxious apprehension, and it has been described as the 'number one plague of modern time'. 'A certain well controlled carefreeness may be an asset,' wrote the American minister and author Dr Norman Vincent Peale (pictured right). 'Normal sensible concern is an important attribute of the mature person. But worry frustrates one’s best functioning.' What's worse, worry chokes out the joy of living, even the very spirit of life itself.

A recent randomised study of 77 participants examined the impact of the following types of mindfulness on the frequency of intrusive negative thoughts and measured subjective anxiety levels: (i) guided acceptance-based mindfulness meditation; (ii) attention-based breath meditation; and (iii) progressive muscle relaxation (PMR).

The most effective technique for reducing the frequency of negative thoughts was a guided acceptance-based mindfulness meditation. The essence of this form of mindfulness – it is at the heart of all mindfulness practice – is acceptance. Thoughts come and feelings arise. Let them come. Let them arise. Watch. Look. Observe. But don’t judge or evaluate them. And don’t resist them or struggle against them. Let them be … and they will pass. If you give them no power, they cannot and will not trouble you.

The second form of mindfulness studied was attention-based breath meditation. Here, one focuses on one’s breath at the point where the sensation of in-breath – the first moment of in-breath – is most prominent for you in terms of sensation. It is not a matter of following your breath in and out but of staying at the point of sensation and bringing your attention back to that point when the mind wanders. According to the study, breath awareness was slightly less effective in reducing negative thoughts but it was still quite useful.

The third form of mindfulness – progressive muscle relaxation (PMR) – was found to be the least effective in reducing the frequency of negative thoughts. Actually, PMR is not really a form of mindfulness meditation. It has its place – as a method of relaxation. PMR was developed by the American physician Dr Edmund Jacobson (pictured left), in the early 1920s. Jacobson developed over 200 exercises and techniques which, taken together, relax the entire body by releasing muscular tension that accumulates as a person experiences a stressful situation. You focus your attention on different muscles in the body and tense and then relax these muscles.

Let's be careful not to disparage PMR. Other studies have shown that PMR can not only alleviate tight muscles and cramps but also reduce the intensity of pain, relieve stress and anxiety and reduce depression. However, this particular study found that PMR was not all that effective in reducing the frequency of negative thoughts.

When a negative thought or feeling arises, simply watch it. Observe it. There is no need to replace it with a positive thought. Some find that helpful. I prefer to give the negative thought no attention – and thus no power over me – and quickly move on in consciousness. Non-resistance – another word for acceptance – is the key.

Study: Ainsworth B, Bolderston H, and Garner M. ‘Testing the differential effects of acceptance and attention-based psychological interventions on intrusive thoughts and worry.’ Behav Res Ther. 2017 Jan 24;91:72-77. doi: 10.1016/j.brat.2017.01.012.