MBSR

WHAT IS MBSR?

In 1979, molecular biologist Jon Kabat-Zinn established the Stress Reduction Clinic at the UMASS Medical School. His experiences as a practitioner of meditation led him to research the benefits of mindfulness techniques in a clinical setting, where he found positive benefits of mindfulness meditation on the immune system, body, and brain. Kabat-Zinn established a mainstream form of evidence-based mindfulness that borrows from Buddhist and yogic practices—MBSR (Mindfulness-Based Stress Reduction).

WHAT IS MINDFULNESS?

Perhaps the most famously quoted definition of mindfulness is the one offered by Jon Kabat-Zinn himself: “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.”

With mindfulness, we are redirecting how we approach our awareness. We as humans tend to get swept up in our thoughts and our (often faulty) interpretations of events. This leads to emotional turmoil that exacerbates both our own suffering and that of others. By stepping outside of our conditioned thought patterns and non-judgmentally observing what is, we can recognize that our thoughts may not always reflect reality and we can stay more emotionally grounded.

BENEFITS OF MINDFULNESS

• Stress reduction
• Improved pain tolerance
• Improved working memory
• Improved emotional regulation
• Improved emotional awareness
• Improved well-being (even if symptoms/conditions stay the same)

RISKS OF MINDFULNESS

Movement — Do not force, strain yourself, or push past your limits to do any of the movements/yoga during a mindfulness session. Being able to do the movements perfectly is not the goal, rather movement is an invitation to bring your awareness to the present and to listen to your body in the present moment.

Emotions — Emotionally charged memories or thoughts might come up as we sit and practice. This is much more likely if you have had a recent loss or life change. While mindfulness meditation can offer support to sit with these challenging emotions, please practice self-care. If something is too overwhelming to sit with at this time, it’s ok to rearrange your posture, open your eyes, stand up, move your body, or even speak to a mental health professional.

Challenges are a part of life. Mindfulness will not take our challenges away, but practice can help us to understand ourselves better so that we can self-regulate and skillfully respond rather than automatically react. It sounds simple, but it’s one of “the hardest things in the world to do” (Kabat-Zinn). But, with practice, it becomes easier and easier. 

Mindfulness is a paradox—beneficial outcomes are a natural consequence of mindfulness—they are not the goal. The true essense of mindfulness is the dedicated practice of savoring the present moment exactly as it is with kindness—and ourselves exactly as we are with affection. 

CONTRAINDICATIONS

Mindfulness practices are typically safe. However, while there is ample research into the effectiveness of MBSR, there are still potential risks as mentioned above. In some cases, it is advisable to first work with a mental health professional before starting an MBSR class. If you are experiencing any of the following, please speak with your mental health provider:

• Severe mental health issues (schizophrenia, psychosis, etc.)
• Severe depression
• Severe alcohol and/or drug addiction
• Recent traumatic event
• Recent loss of a loved one
• Recent relationship breakup
• Recent significant life change