Mindfulness Based Stress Reduction

Mindfulness Based Stress Reduction See also: Mindfulness & Intro See Also Mindfulness Methods and Metaphors and: Mindfulness Metaphors (emotionalempowermentdbt.blogspot.com) Mindfulness Exercises (emotionalempowermentdbt.blogspot.com) Mindfulness Somatics (emotionalempowermentdbt.blogspot.com)

extra: Heart Issues and Mental Health Trauma-Sensitive MBSR for Cardiac Recovery

 

🧘 Core MBSR Practices

1. Mindful Breathing

Focus attention on the breath as an anchor to the present moment.
Try: “Breathing in, I know I am breathing in. Breathing out, I know I am breathing out.”

How it helps:

Mindful breathing is both a physiological regulator (calms the body) and a psychological tool (grounds the mind, supports emotional balance).

Handouts: Breath Awareness

"Breathing Into" Stress

Recording: 11 min mindfulness of breath

2. Body Scan
Lie down or sit comfortably and bring awareness to each part of the body.
Observe sensations without trying to change them.

How it helps:

Increases body awareness and connection.

Helps notice tension or pain without judgment.

Promotes relaxation and improves sleep.

Builds tolerance for discomfort and fosters non-reactivity.

Handout: Body Scan 

Recording: 16 min body scan

3. Mindful Movement (Yoga or Stretching)
Gentle, intentional movements with full attention to breath and sensation.
Focus on being present rather than achieving a goal.

How it helps:

Releases physical tension and increases flexibility.

Builds embodied awareness—listening to the body’s limits.

Enhances the mind-body connection.

Can improve mood and energy through physical activation.

Recording: 25 min mindful movement

4. Sitting Meditation
Sit with awareness of thoughts, sounds, and bodily sensations.
Use breath as an anchor and gently return when distracted.

How it helps:

Trains attention and concentration.

Builds resilience to intrusive thoughts and rumination.

Encourages acceptance of shifting emotions.

Strengthens the ability to observe rather than react.

Handout: Mindful Meditation Guide

Recording: 18 min Sitting Meditation

5. Walking Meditation
Pay attention to each step, shift of balance, and sensation of the feet.
Coordinate breath with walking if helpful.

How it helps:

Brings mindfulness into daily activities.

Increases grounding when feeling anxious or dissociated.

Connects movement with awareness, balancing restlessness.

Useful for people who find sitting still difficult.

Handout: Walking Meditation

Recording: 6 min walking meditation

6. Loving-Kindness Meditation (Metta)
Send kind wishes to yourself and others (e.g., “May I be happy. May you be safe.”) How it helps: Softens self-criticism and increases self-compassion. Enhances empathy and connection to others. Reduces anger and resentment. Promotes positive affect and resilience.

Handout: Loving Kindness

Recording: 7.5 min loving kindness

Amazon.com: Jon Kabat-Zinn: books, biography, latest update

Radical Acceptance: Embracing Your Life With the Heart of a Buddha: Brach, Tara: 

8601400274415: Amazon.com: Books

Mindfulness-Based Stress Reduction (MBSR) has a strong evidence base for treating anxiety and depression, both in clinical and non-clinical populations. Here are some widely cited studies and meta-analyses you can quote, along with key findings:

🔹 Meta-Analyses & Systematic Reviews

• Khoury et al. (2013) – Clinical Psychology Review
  • Study: Meta-analysis of 209 studies on mindfulness-based therapy (including MBSR and MBCT).
  • Findings:
    • Large effect size for reducing anxiety (g = 0.83)
    • Large effect size for reducing depression (g = 0.79)
  • Quote:
  • "Mindfulness-based therapy is a promising intervention for treating anxiety and mood problems in clinical populations."
  • DOI: 10.1016/j.cpr.2013.05.005
• Goldberg et al. (2018) – JAMA Internal Medicine
  • Study: Meta-analysis of 47 RCTs examining the efficacy of mindfulness-based interventions.
  • Findings:
    • Moderate improvements in depression, anxiety, and psychological distress.
    • Particularly effective compared to waitlists or usual care.
  • Quote:
  • "Mindfulness-based interventions were associated with statistically significant improvements in depression, anxiety, and distress across a range of populations."
  • DOI: 10.1001/jamainternmed.2018.3285
• Goyal et al. (2014) – JAMA Internal Medicine
  • Study: Systematic review and meta-analysis of 47 trials with 3,515 participants.
  • Findings:
    • Moderate evidence for improvement in anxiety (effect size 0.38) and depression (effect size 0.30) from mindfulness meditation programs, including MBSR.
  • Quote:
  • "Mindfulness meditation programs can improve anxiety, depression, and pain, and the effects are comparable with those of antidepressant medications in some cases."
  • DOI: 10.1001/jamainternmed.2013.13018

🔹 Individual Studies

• Hoge et al. (2013) – Journal of Clinical Psychiatry
  • Study: RCT comparing MBSR to a stress management education program in patients with generalized anxiety disorder (GAD).
  • Findings:
    • MBSR significantly reduced anxiety symptoms compared to control.
  • Quote:
  • "MBSR appears to be a potentially effective treatment for adults with GAD, a condition often resistant to standard interventions."
  • DOI: 10.4088/JCP.12m08083
• Segal et al. (2010) – Archives of General Psychiatry
  • While this is MBCT (a derivative of MBSR), it’s worth noting:
  • Finding: MBCT significantly reduced relapse in recurrent depression compared to usual care.
  • DOI: 10.1001/archgenpsychiatry.2010.9

 

Body Mind Spirit Success
How to be successful in a body, using energy psychology.
Find this blog at: https://bodymindspiritsuccess.blogspot.com/
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Jane Leu Rekas, LCSW