Hölzel et al

• Stress and Anxiety


  Something that we all deal with in our everyday lives
• Meditation


  A technique used to manage stress
• Mindfulness


  A state achieved through meditation, where a person is more aware of their emotions, thoughts, movements and present moment experience
• When a person is stressed


  They tend to focus on the future and think of the past
• Through mindfulness


  A person is able to live in the present moment experience and be fully aware of themselves mentally and physically
• Control


  When a person is more in control of their thoughts, emotions, behaviours and actions, their anxiety levels are reduced
• Localization of function


  Different areas of the brain are responsible for different activities
• Hippocampus


  • Associated with memory and emotion regulation
• Insula


  • Associated with pain perception and overall awareness of the self and body
• fMRI (functional Magnetic Resonance Imaging)


  A brain scanning technique that can measure activity in different areas of the brain
• MBSR (Mindfulness-Based Stress Reduction)


  An 8-week program that involves weekly group meetings and training in mindfulness meditation techniques like body scanning, mindful yoga, and sitting meditation
• Gray matter


  Tissue containing billions of nerve cells (neurons) that process information
• White matter


  Bundles of nerve fibers (axons) that transmit signals between different parts of the brain
• Experiment


  • Longitudinal study, with an experimental and control group, measuring gray matter concentration and scores on the Five Facets of Mindfulness Questionnaire (FFMQ)
• Initially 35 participants, but 2 felt uncomfortable with the fMRI machine
• VBM


  A technique used in fMRI brain scans that helps distinguish between gray matter and white matter
• FFMQ


  Questionnaire to assess different aspects of mindfulness
• Initially 35 participants, 2 withdrew due to discomfort in fMRI machine, leaving 33 participants
• Participants were right-handed to focus on gray matter concentration in left hippocampus
• Participants were physically and mentally healthy, aged 25-55 years, recruited from MBSR courses
• Initial sample had 8 males, 10 females, reduced to 6 males, 10 females after 2 males withdrew
• Experimental group had mean age of 38 years, 13 Caucasian, 1 Asian, 1 African-American, 1 multiethnic, average education 17.7 years
• Control group had 11 males, 6 females, mean age 39, similar education level, 13 Caucasian, 2 Asian, 2 African-American, 1 Hispanic
• Control group did not receive MBSR training during the study, but received it later as a waitlist control
• FFMQ


  39-item questionnaire assessing 5 facets of mindfulness: observing, describing, acting with awareness, non-judging, non-reactivity
• Reverse scoring


  Scoring is reversed for some items where a higher score indicates lower mindfulness
• Usable data collected from 28 participants, 14 in each group
• fMRI data analysis


  1. 3D brain models created from 128 sagittal slices

  2. Used VBM to differentiate gray and white matter

  3. Focused on hippocampus and insula regions
• MBSR training


  1. 8 weekly 2.5 hour group sessions

  2. 16.5 hour training day

  3. Included body scan, mindful yoga, sitting meditation
• Experimental group received 45 minute audio recordings to practice at home
• Experimental group scanned 2 weeks before and 2 weeks after MBSR training (56 days total)
• Control group scanned 66 days apart but did not receive MBSR training
• Body scan


  Slowly becoming aware of sensations in each area of the body
• Mindful yoga


  Gentle stretching, coordinated slow movements and breathing with focus on present moment
• Sitting meditation


  Developing awareness of breathing, sensory information, emotions
• All participants completed FFMQ questionnaire before and after the study period
• Experimental and control groups received the same procedures, except control group did not receive MBSR training
• Sitting meditation


  One of the three techniques used in MBSR training
• Body scanning


  One of the three techniques used in MBSR training
• Yoga


  One of the three techniques used in MBSR training