Difference between revisions of "Mindfulness"

From OptimalScience
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== Mindfulness ==
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Mindfulness is a core concept of Optimal Work and the second of the three primary steps that bring somebody into full engagement with a task.
−
Multitasking is a myth. Even if you could do multiple things at the same time, you couldn’t give each of them your full intelligence. When you try to multitask, it is like you’re taking your IQ and dividing it by the number of tasks you’re doing.
 
−
Unitasking is the opposite of multitasking. It means giving your full attention to one task at a time, so that you bring all of your intelligence into each task. The best way to practice unitasking is to plan in advance what you will be doing, so that you can be sure to do just one thing at a time, in the right order. We call that sequential unitasking.
 
  
−
You can practice sequential unitasking anytime. Imagine that you are folding the laundry. Perhaps you’d normally do something else at the same time, like talk to a friend on the phone, or watch TV. But what if you gave each piece of clothing your whole attention? You might try to pick up each item more deliberately, feeling the texture in your hands as you did so, then gracefully introduce the folds, and carefully set it into an ordered pile.
+
=== Preliminary Topic Outline ===
 +
----
 +
==== Psychological Definition ====
 +
* Ability to focus the mind on any one thought/sensation for an extended period of time
 +
* Noticing, and achieving mental "distance" from, uncomfortable thoughts or sensations, by accepting them
 +
* Three skills: noticing, feeling, and letting go (returning to task at hand)
 +
* Weakens the power that our emotions have over us, allowing us to act independently of them
 +
* Experiential willingness to feel discomfort associated with challenge and delve entirely into a task
 +
* The experiential side of reframing; stabilizes the reframe
 +
* Self-forgetfulness and allowing of oneself to be surprised
  
−
This is what we mean by “mindfulness.” Mindfulness, as the term is used in behavioral therapy, simply means paying close attention to something you are currently experiencing, like folding the laundry. It’s what we practice when we bring sequential unitasking down to the simplest tasks; it is the simplest form of unitasking. You can be mindful of anything you are feeling — even sensations you aren't currently aware you have, such as the temperature of the air on the back on your neck. Being mindful of a sensation means deliberately feeling it.
+
==== Neurological Perspective ====
 +
* Mindful attention results from successfully reframing a task
 +
* Limbic system is turned down and more deliberate functions of the brain are allowed to dominate
 +
* Inhibition of the amygdala's fear response and fight-or-flight
 +
* Improved executive function associated with mindfulness
 +
* Heart-rate variance and the parasympathetic nervous system
 +
* Relative deactivation of the default mode network and predominance of PFC and salience networks
 +
* Right brain over left brain: experiencing one's world as-it-is, not as a model
  
−
Here’s an example. Take the fingers of one hand, and touch the tips of them to the back of your other hand. Do they feel like five things, or like one thing? 

For most people, unaccustomed as we are to the sensations on the backs of our hands, they just feel like one thing — at first. With even the shortest practice feeling the back of your hand, you’ll start to feel all five fingers, and you’ll even start feeling the difference between fingernails and fingertips. Your brain will shape itself to quickly make you get better at anything you practice! 

+
==== Mindfulness Techniques ====
−
The richer the mindful experience is, the greater the changes it makes to your brain. The richest sensation of all is the sensation of the breath. That’s why focusing on your breathing is the most typical form of mindfulness practice.
+
* Focusing entirely on the sensation of the breath (dynamic and static all at once)
 +
* Seeing attention as a precious liquid and returning the attention into that vessel whenever it moves away
 +
* Noticing one's thoughts and whether they concern the past or the future, or a different place
 +
* Selective noticing of sounds within a soundscape
 +
* Grounding exercises: feeling all the sensations of the body, starting with the feet
 +
* Imagining the body as a vessel through which air is moving, from the ground through the feet and out the head
  
−
The best way to understand mindfulness is to experience it, which takes only a few minutes. You can follow along with these instructions for focusing on your breathing right now.
+
==== Mindfulness and Work ====
−
#Start by finding a comfortable, upright posture, and try to stay completely still. Focus all of your attention on the sensation of your breath moving through your nose. See if you can notice how the air is cooler going in, and warmer going out.
+
[Does this merit its own section?]
−
#*Continue for 5 breaths.
+
* Perhaps could go into an explanation of task, as opposed to default, attention
−
#Now open up as fully as you can to the sensation of your breath in your chest, feeling your chest inflate like a balloon and then deflate. Use no effort while exhaling.
 
−
#*Continue for 5 breaths
 
−
#Keeping your attention wholly on your breath, start following a rhythm with your breathing: 4 seconds in, rounding gently at the top and holding for 2 seconds; then 4 seconds out, rounding gently at the bottom and holding for 2 seconds.
 
−
#*Continue for 5 breaths.
 
−
#At the top of the inhale, as you hold for 2 seconds, see if you can feel your heart beating. Try the same at the bottom of the exhale, as you hold. See if you can feel your heart speeding up as you inhale and slowing down as you exhale.
 
−
#*Continue for 5 breaths.
 
  
−
One of the best ways to assess how habitually mindful you are is to see if you can feel your heart beating. The practice of mindfulness has an amazing capacity to bring your awareness into the present moment so you can become aware of sensations as subtle as your heartbeat. Hopefully you just experienced this!
+
==== Long-Term Benefits of Mindfulness ====
−
Let’s back up a bit and consider some recent developments in neuroscience. Neuroscientists describe two distinct forms of attention, associated with two different networks in the brain. The first, called task attention, focuses entirely on the present moment; the other, called default attention, predicts what you’ll do next, so that your memories and associations will be ready for you when you get there.
+
* Depression
−
The more you slow down and mindfully unitask, the more you will shift your attention to task attention, and you’ll experience silence in your mind.
+
* Anxiety
−
If you disengage yourself from the task at hand and let your mind wander freely — or if you rush and try to multitask —  you’ll activate your default attention. You might experience this activation as thoughts, words, and images cropping up in your mind. These won’t necessarily relate to your task at hand; instead they’ll likely relate to unfinished business. If that unfinished business has a negative emotional charge, the activation can become intense: you’ll start worrying about the future, or ruminating about the past.
+
* See studies below
−
The best way to tell how active your default attention is right now is to observe your mind in silence. Does your attention continually jump to what to do next? If so, you can activate your task attention by focusing entirely on the sensation of your breath. You’ll notice that your default attention gradually calms down, and the silence in your mind grows stronger.
 
−
The exercise of mindfulness has the potential to clear your default attention of all content and put it to rest. It’s a powerful help in preventing your default attention from pulling you off-task once you start working.
 
  
−
Mindfulness also makes you much less likely to get snagged by distractions by helping you gain a new awareness of your thoughts. Suppose you’re writing a paper and just as you finish a paragraph, the thought pops into your mind: “I need to check my email.” Such thoughts can attract your task attention with an almost magnetic power. If your attention fuses with the distraction, you’ll be likely to give in and automatically check your email.
+
==== Limitations of Mindfulness ====
 +
* [Inchoate idea: mindfulness as still incomplete, with challenge completing the triad of OptimalWork]
 +
* Still needs challenge to reactivate the sympathetic nervous system and arrive in flow
 +
* Mindfulness allows us to forget ourselves in order that we might attend to others and our work
 +
* Flow, not merely mindfulness, accomplishes the brain changes associated with growth in skills and traits
 +
** Study with elderly people and retention of brain mass
 +
** ACh and norepinephrine [look for evidence]
 +
* Mindfulness less effective when engaged in for the purpose of eliminating negative emotions
 +
* Mindfulness does not incorporate the ideals of love and service for others, which are found in challenge
  
−
Mindfulness prevents this kind of fusion by improving your ability to notice thoughts as they emerge. Instead of being caught off guard by the thought, “I need to check my email,” you will instead notice it arising. You may experience this as, “Interesting — I am having the thought, ‘I need to check my email,’ and I can feel it pulling me.” Mindfulness practice will increase your ability to de-fuse your attention from these distractions, thus giving you the freedom to shape your actions amidst distracting thoughts.
+
=== Psychological Definition ===
 +
----
 +
=== Neurological Perspective ===
 +
----
 +
=== Mindfulness Techniques ===
 +
----
 +
=== Mindfulness and Work ===
 +
----
 +
=== Long-Term Benefits of Mindfulness ===
 +
----
 +
=== Limitations of Mindfulness ===
 +
----
  
−
With mindfulness, you'll have more energy as the need to fight distractions disappears, and you’ll have more peace as you learn to silence your mind. But the greatest effect of being mindful is that you become fully able to engage the present challenge. As we will discuss later, this ability to engage challenge in the present moment is an essential part of entering into flow at will.
 
  
−
Reframing is the first step of being open to a present challenge. Through reframing, you discover how the challenge is an opportunity for growth and practice. If you’ve been dreading something, you know you’ve reframed it when you can say, “Bring it on!” Mindfulness continues this openness to the present challenge by helping you say “Bring it on!” to the present moment. Reframing is an intellectual discovery; mindfulness is an attentional experience. They work together perfectly to help you engage the present moment with your whole mind, so that you can give your best, in work and in life.
+
==== Preliminary Literature ====
 +
 
 +
<ref>Wielgosz J, Goldberg SB, Kral TRA, Dunne JD, Davidson RJ. Mindfulness Meditation and Psychopathology. Annu Rev Clin Psychol. 2019 May 7;15:285-316. doi: 10.1146/annurev-clinpsy-021815-093423. Epub 2018 Dec 10. PMID: 30525995; PMCID: PMC6597263.</ref>
 +
 
 +
<ref>Schutte NS, Malouff JM, Keng SL. Meditation and telomere length: a meta-analysis. Psychol Health. 2020 Aug;35(8):901-915. doi: 10.1080/08870446.2019.1707827. Epub 2020 Jan 5. PMID: 31903785.</ref>
 +
 
 +
<ref>Sanada K, Montero-Marin J, Barceló-Soler A, Ikuse D, Ota M, Hirata A, Yoshizawa A, Hatanaka R, Valero MS, Demarzo M, Campayo JG, Iwanami A. Effects of Mindfulness-Based Interventions on Biomarkers and Low-Grade Inflammation in Patients with Psychiatric Disorders: A Meta-Analytic Review. Int J Mol Sci. 2020 Apr 3;21(7):2484. doi: 10.3390/ijms21072484. PMID: 32260096; PMCID: PMC7177919.</ref>
 +
 
 +
<ref>Thimm JC, Johnsen TJ. Time trends in the effects of mindfulness-based cognitive therapy for depression: A meta-analysis. Scand J Psychol. 2020 Aug;61(4):582-591. doi: 10.1111/sjop.12642. Epub 2020 Apr 21. PMID: 32319124.</ref>
 +
 
 +
<ref>So WWY, Lu EY, Cheung WM, Tsang HWH. Comparing Mindful and Non-Mindful Exercises on Alleviating Anxiety Symptoms: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2020 Nov 23;17(22):8692. doi: 10.3390/ijerph17228692. PMID: 33238594; PMCID: PMC7700675.</ref>
 +
 
 +
<ref>Khoury B, Lecomte T, Fortin G, Masse M, Therien P, Bouchard V, Chapleau MA, Paquin K, Hofmann SG. Mindfulness-based therapy: a comprehensive meta-analysis. Clin Psychol Rev. 2013 Aug;33(6):763-71. doi: 10.1016/j.cpr.2013.05.005. Epub 2013 Jun 7. PMID: 23796855.</ref>
 +
 
 +
<ref>Khoury B, Lecomte T, Gaudiano BA, Paquin K. Mindfulness interventions for psychosis: a meta-analysis. Schizophr Res. 2013 Oct;150(1):176-84. doi: 10.1016/j.schres.2013.07.055. Epub 2013 Aug 15. PMID: 23954146.</ref>
 +
 
 +
<ref>Lomas T, Ivtzan I, Fu CH. A systematic review of the neurophysiology of mindfulness on EEG oscillations. Neurosci Biobehav Rev. 2015 Oct;57:401-10. doi: 10.1016/j.neubiorev.2015.09.018. Epub 2015 Oct 9. PMID: 26441373.</ref>
 +
 
 +
<ref>Gotink RA, Meijboom R, Vernooij MW, Smits M, Hunink MG. 8-week Mindfulness Based Stress Reduction induces brain changes similar to traditional long-term meditation practice - A systematic review. Brain Cogn. 2016 Oct;108:32-41. doi: 10.1016/j.bandc.2016.07.001. Epub 2016 Jul 16. PMID: 27429096.</ref>
 +
 
 +
<ref>McConville J, McAleer R, Hahne A. Mindfulness Training for Health Profession Students-The Effect of Mindfulness Training on Psychological Well-Being, Learning and Clinical Performance of Health Professional Students: A Systematic Review of Randomized and Non-randomized Controlled Trials. Explore (NY). 2017 Jan-Feb;13(1):26-45. doi: 10.1016/j.explore.2016.10.002. Epub 2016 Oct 24. PMID: 27889445.</ref>
 +
 
 +
<ref>Alsubaie M, Abbott R, Dunn B, Dickens C, Keil TF, Henley W, Kuyken W. Mechanisms of action in mindfulness-based cognitive therapy (MBCT) and mindfulness-based stress reduction (MBSR) in people with physical and/or psychological conditions: A systematic review. Clin Psychol Rev. 2017 Jul;55:74-91. doi: 10.1016/j.cpr.2017.04.008. Epub 2017 Apr 23. PMID: 28501707.</ref>
 +
 
 +
<ref>Young KS, van der Velden AM, Craske MG, Pallesen KJ, Fjorback L, Roepstorff A, Parsons CE. The impact of mindfulness-based interventions on brain activity: A systematic review of functional magnetic resonance imaging studies. Neurosci Biobehav Rev. 2018 Jan;84:424-433. doi: 10.1016/j.neubiorev.2017.08.003. Epub 2017 Aug 7. PMID: 28797556.</ref>
 +
 
 +
<ref>Pascoe MC, Thompson DR, Jenkins ZM, Ski CF. Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. J Psychiatr Res. 2017 Dec;95:156-178. doi: 10.1016/j.jpsychires.2017.08.004. Epub 2017 Aug 23. PMID: 28863392.</ref>
 +
 
 +
<ref>Blanck P, Perleth S, Heidenreich T, Kröger P, Ditzen B, Bents H, Mander J. Effects of mindfulness exercises as stand-alone intervention on symptoms of anxiety and depression: Systematic review and meta-analysis. Behav Res Ther. 2018 Mar;102:25-35. doi: 10.1016/j.brat.2017.12.002. Epub 2017 Dec 20. PMID: 29291584.</ref>
 +
 
 +
<ref>Vignaud P, Donde C, Sadki T, Poulet E, Brunelin J. Neural effects of mindfulness-based interventions on patients with major depressive disorder: A systematic review. Neurosci Biobehav Rev. 2018 May;88:98-105. doi: 10.1016/j.neubiorev.2018.03.004. Epub 2018 Mar 13. PMID: 29548932.</ref>
 +
 
 +
<ref>Nascimento SS, Oliveira LR, DeSantana JM. Correlations between brain changes and pain management after cognitive and meditative therapies: A systematic review of neuroimaging studies. Complement Ther Med. 2018 Aug;39:137-145. doi: 10.1016/j.ctim.2018.06.006. Epub 2018 Jun 19. PMID: 30012384.</ref>
 +
 
 +
<ref>Parmentier FBR, García-Toro M, García-Campayo J, Yañez AM, Andrés P, Gili M. Mindfulness and Symptoms of Depression and Anxiety in the General Population: The Mediating Roles of Worry, Rumination, Reappraisal and Suppression. Front Psychol. 2019 Mar 8;10:506. doi: 10.3389/fpsyg.2019.00506. PMID: 30906276; PMCID: PMC6418017.</ref>
 +
 
 +
 
 +
===References===
 +
----
 +
<references />
 +
 
 +
 
 +
 
 +
This article has great references for recent literature on mindfulness, reframing (reappraisal), rumination and worry. Total support.
 +
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6418017/
 +
 
 +
An important study from 2013: Desrosiers A., Vine V., Klemanski D. H., Nolen-Hoeksema S. (2013). Mindfulness and emotion regulation in depression and anxiety: common and distinct mechanisms of action. Depress. Anxiety 30 654–661. 10.1002/da.22124
 +
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4012253/
 +
 
 +
 
 +
Also:
 +
Burg J. M., Michalak J. (2011). The healthy quality of mindful breathing: Associations with rumination and depression. Cogn. Ther. Res. 35 179–185. 10.1007/s10608-010-9343-x
 +
https://idp.springer.com/authorize/casa?redirect_uri=https://link.springer.com/content/pdf/10.1007/s10608-010-9343-x.pdf&casa_token=FPU_VUoowGwAAAAA:OmyRHtDmP4n0-m5-APlFOWgLH7snvEFbiCOp6RR9K0h7p0r5L_E0CUlwMQakVqcmNQMl5ErGaocRHno
 +
 
 +
Coffey K. A., Hartman M., Fredrickson B. L. (2010). Deconstructing mindfulness and constructing mental health: understanding mindfulness and its mechanisms of action. Mindfulness 1 235–253. 10.1007/s12671-010-0033-2
 +
https://idp.springer.com/authorize/casa?redirect_uri=https://link.springer.com/content/pdf/10.1007/s12671-010-0033-2.pdf&casa_token=pjR48-uxiQ4AAAAA:sksAbk4SsTu_ChxLqdF7uRUkEsZVx9YDsrTLR93K-B-jk-aUCwFXtAb_10YR61tP9gliNoJQigZ0cpw
 +
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4012253/

Latest revision as of 21:47, 24 November 2022

Mindfulness is a core concept of Optimal Work and the second of the three primary steps that bring somebody into full engagement with a task.

Preliminary Topic Outline

Psychological Definition

  • Ability to focus the mind on any one thought/sensation for an extended period of time
  • Noticing, and achieving mental "distance" from, uncomfortable thoughts or sensations, by accepting them
  • Three skills: noticing, feeling, and letting go (returning to task at hand)
  • Weakens the power that our emotions have over us, allowing us to act independently of them
  • Experiential willingness to feel discomfort associated with challenge and delve entirely into a task
  • The experiential side of reframing; stabilizes the reframe
  • Self-forgetfulness and allowing of oneself to be surprised

Neurological Perspective

  • Mindful attention results from successfully reframing a task
  • Limbic system is turned down and more deliberate functions of the brain are allowed to dominate
  • Inhibition of the amygdala's fear response and fight-or-flight
  • Improved executive function associated with mindfulness
  • Heart-rate variance and the parasympathetic nervous system
  • Relative deactivation of the default mode network and predominance of PFC and salience networks
  • Right brain over left brain: experiencing one's world as-it-is, not as a model

Mindfulness Techniques

  • Focusing entirely on the sensation of the breath (dynamic and static all at once)
  • Seeing attention as a precious liquid and returning the attention into that vessel whenever it moves away
  • Noticing one's thoughts and whether they concern the past or the future, or a different place
  • Selective noticing of sounds within a soundscape
  • Grounding exercises: feeling all the sensations of the body, starting with the feet
  • Imagining the body as a vessel through which air is moving, from the ground through the feet and out the head

Mindfulness and Work

[Does this merit its own section?]

  • Perhaps could go into an explanation of task, as opposed to default, attention

Long-Term Benefits of Mindfulness

  • Depression
  • Anxiety
  • See studies below

Limitations of Mindfulness

  • [Inchoate idea: mindfulness as still incomplete, with challenge completing the triad of OptimalWork]
  • Still needs challenge to reactivate the sympathetic nervous system and arrive in flow
  • Mindfulness allows us to forget ourselves in order that we might attend to others and our work
  • Flow, not merely mindfulness, accomplishes the brain changes associated with growth in skills and traits
    • Study with elderly people and retention of brain mass
    • ACh and norepinephrine [look for evidence]
  • Mindfulness less effective when engaged in for the purpose of eliminating negative emotions
  • Mindfulness does not incorporate the ideals of love and service for others, which are found in challenge

Psychological Definition

Neurological Perspective

Mindfulness Techniques

Mindfulness and Work

Long-Term Benefits of Mindfulness

Limitations of Mindfulness


Preliminary Literature

[1]

[2]

[3]

[4]

[5]

[6]

[7]

[8]

[9]

[10]

[11]

[12]

[13]

[14]

[15]

[16]

[17]


References

  1. ↑ Wielgosz J, Goldberg SB, Kral TRA, Dunne JD, Davidson RJ. Mindfulness Meditation and Psychopathology. Annu Rev Clin Psychol. 2019 May 7;15:285-316. doi: 10.1146/annurev-clinpsy-021815-093423. Epub 2018 Dec 10. PMID: 30525995; PMCID: PMC6597263.
  2. ↑ Schutte NS, Malouff JM, Keng SL. Meditation and telomere length: a meta-analysis. Psychol Health. 2020 Aug;35(8):901-915. doi: 10.1080/08870446.2019.1707827. Epub 2020 Jan 5. PMID: 31903785.
  3. ↑ Sanada K, Montero-Marin J, Barceló-Soler A, Ikuse D, Ota M, Hirata A, Yoshizawa A, Hatanaka R, Valero MS, Demarzo M, Campayo JG, Iwanami A. Effects of Mindfulness-Based Interventions on Biomarkers and Low-Grade Inflammation in Patients with Psychiatric Disorders: A Meta-Analytic Review. Int J Mol Sci. 2020 Apr 3;21(7):2484. doi: 10.3390/ijms21072484. PMID: 32260096; PMCID: PMC7177919.
  4. ↑ Thimm JC, Johnsen TJ. Time trends in the effects of mindfulness-based cognitive therapy for depression: A meta-analysis. Scand J Psychol. 2020 Aug;61(4):582-591. doi: 10.1111/sjop.12642. Epub 2020 Apr 21. PMID: 32319124.
  5. ↑ So WWY, Lu EY, Cheung WM, Tsang HWH. Comparing Mindful and Non-Mindful Exercises on Alleviating Anxiety Symptoms: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2020 Nov 23;17(22):8692. doi: 10.3390/ijerph17228692. PMID: 33238594; PMCID: PMC7700675.
  6. ↑ Khoury B, Lecomte T, Fortin G, Masse M, Therien P, Bouchard V, Chapleau MA, Paquin K, Hofmann SG. Mindfulness-based therapy: a comprehensive meta-analysis. Clin Psychol Rev. 2013 Aug;33(6):763-71. doi: 10.1016/j.cpr.2013.05.005. Epub 2013 Jun 7. PMID: 23796855.
  7. ↑ Khoury B, Lecomte T, Gaudiano BA, Paquin K. Mindfulness interventions for psychosis: a meta-analysis. Schizophr Res. 2013 Oct;150(1):176-84. doi: 10.1016/j.schres.2013.07.055. Epub 2013 Aug 15. PMID: 23954146.
  8. ↑ Lomas T, Ivtzan I, Fu CH. A systematic review of the neurophysiology of mindfulness on EEG oscillations. Neurosci Biobehav Rev. 2015 Oct;57:401-10. doi: 10.1016/j.neubiorev.2015.09.018. Epub 2015 Oct 9. PMID: 26441373.
  9. ↑ Gotink RA, Meijboom R, Vernooij MW, Smits M, Hunink MG. 8-week Mindfulness Based Stress Reduction induces brain changes similar to traditional long-term meditation practice - A systematic review. Brain Cogn. 2016 Oct;108:32-41. doi: 10.1016/j.bandc.2016.07.001. Epub 2016 Jul 16. PMID: 27429096.
  10. ↑ McConville J, McAleer R, Hahne A. Mindfulness Training for Health Profession Students-The Effect of Mindfulness Training on Psychological Well-Being, Learning and Clinical Performance of Health Professional Students: A Systematic Review of Randomized and Non-randomized Controlled Trials. Explore (NY). 2017 Jan-Feb;13(1):26-45. doi: 10.1016/j.explore.2016.10.002. Epub 2016 Oct 24. PMID: 27889445.
  11. ↑ Alsubaie M, Abbott R, Dunn B, Dickens C, Keil TF, Henley W, Kuyken W. Mechanisms of action in mindfulness-based cognitive therapy (MBCT) and mindfulness-based stress reduction (MBSR) in people with physical and/or psychological conditions: A systematic review. Clin Psychol Rev. 2017 Jul;55:74-91. doi: 10.1016/j.cpr.2017.04.008. Epub 2017 Apr 23. PMID: 28501707.
  12. ↑ Young KS, van der Velden AM, Craske MG, Pallesen KJ, Fjorback L, Roepstorff A, Parsons CE. The impact of mindfulness-based interventions on brain activity: A systematic review of functional magnetic resonance imaging studies. Neurosci Biobehav Rev. 2018 Jan;84:424-433. doi: 10.1016/j.neubiorev.2017.08.003. Epub 2017 Aug 7. PMID: 28797556.
  13. ↑ Pascoe MC, Thompson DR, Jenkins ZM, Ski CF. Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. J Psychiatr Res. 2017 Dec;95:156-178. doi: 10.1016/j.jpsychires.2017.08.004. Epub 2017 Aug 23. PMID: 28863392.
  14. ↑ Blanck P, Perleth S, Heidenreich T, Kröger P, Ditzen B, Bents H, Mander J. Effects of mindfulness exercises as stand-alone intervention on symptoms of anxiety and depression: Systematic review and meta-analysis. Behav Res Ther. 2018 Mar;102:25-35. doi: 10.1016/j.brat.2017.12.002. Epub 2017 Dec 20. PMID: 29291584.
  15. ↑ Vignaud P, Donde C, Sadki T, Poulet E, Brunelin J. Neural effects of mindfulness-based interventions on patients with major depressive disorder: A systematic review. Neurosci Biobehav Rev. 2018 May;88:98-105. doi: 10.1016/j.neubiorev.2018.03.004. Epub 2018 Mar 13. PMID: 29548932.
  16. ↑ Nascimento SS, Oliveira LR, DeSantana JM. Correlations between brain changes and pain management after cognitive and meditative therapies: A systematic review of neuroimaging studies. Complement Ther Med. 2018 Aug;39:137-145. doi: 10.1016/j.ctim.2018.06.006. Epub 2018 Jun 19. PMID: 30012384.
  17. ↑ Parmentier FBR, García-Toro M, García-Campayo J, Yañez AM, Andrés P, Gili M. Mindfulness and Symptoms of Depression and Anxiety in the General Population: The Mediating Roles of Worry, Rumination, Reappraisal and Suppression. Front Psychol. 2019 Mar 8;10:506. doi: 10.3389/fpsyg.2019.00506. PMID: 30906276; PMCID: PMC6418017.


This article has great references for recent literature on mindfulness, reframing (reappraisal), rumination and worry. Total support. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6418017/

An important study from 2013: Desrosiers A., Vine V., Klemanski D. H., Nolen-Hoeksema S. (2013). Mindfulness and emotion regulation in depression and anxiety: common and distinct mechanisms of action. Depress. Anxiety 30 654–661. 10.1002/da.22124 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4012253/


Also: Burg J. M., Michalak J. (2011). The healthy quality of mindful breathing: Associations with rumination and depression. Cogn. Ther. Res. 35 179–185. 10.1007/s10608-010-9343-x https://idp.springer.com/authorize/casa?redirect_uri=https://link.springer.com/content/pdf/10.1007/s10608-010-9343-x.pdf&casa_token=FPU_VUoowGwAAAAA:OmyRHtDmP4n0-m5-APlFOWgLH7snvEFbiCOp6RR9K0h7p0r5L_E0CUlwMQakVqcmNQMl5ErGaocRHno

Coffey K. A., Hartman M., Fredrickson B. L. (2010). Deconstructing mindfulness and constructing mental health: understanding mindfulness and its mechanisms of action. Mindfulness 1 235–253. 10.1007/s12671-010-0033-2 https://idp.springer.com/authorize/casa?redirect_uri=https://link.springer.com/content/pdf/10.1007/s12671-010-0033-2.pdf&casa_token=pjR48-uxiQ4AAAAA:sksAbk4SsTu_ChxLqdF7uRUkEsZVx9YDsrTLR93K-B-jk-aUCwFXtAb_10YR61tP9gliNoJQigZ0cpw https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4012253/

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