POSITIVE PSYCHOLOGY: How mindfulness benefits the body and the brain

WE have written on several previous occasions about the psychological benefits of mindfulness, both for emotional wellbeing, stress and mood management as well as for cognitive functioning such as memory and concentration.

Today, we will look at the well-documented benefits of mindfulness for physical wellbeing, because the research shows clearly that mindfulness is good for the body as well as the mind. Jon Kabat Zinn, an American physician who is often credited with introducing mindfulness into Western medicine and healthcare, first used this approach with patients suffering with chronic pain.

As a result, the benefits of mindfulness for chronic pain sufferers have been widely researched over the past few decades. Mindfulness meditation has been shown in clinical trials to reduce chronic pain by 57%. Accomplished meditators can reduce it by even more than this.

Brain scan studies show that mindfulness soothes the brain patterns underlying pain and over time these changes alter structures in the brain so that patients no longer feel pain with the same intensity.

Psychologically, it is recognised that pain comes in two forms: Primary and Secondary. Primary pain is what we experience directly as a result of illness or injury. Secondary pain is how the mind reacts to the primary pain and is often more intense and long lasting.

Danny Penman, an English mindfulness trainer and author (who himself suffered chronic pain following a paragliding accident) describes how the practice of mindfulness turns down the 'volume' control on pain.

Basically, when we experience illness or injury, the brain processes the pain experience in a way which actually amplifies the pain (secondary pain). Over time, the brain becomes sensitised to experiencing pain and scans show that people who suffered from chronic pain have larger than average areas of brain tissue registering pain. Penman says it's almost as if the brain has turned up the volume to the maximum and doesn't know how to turn it down again.

This is where mindfulness can help. Imaging research shows that regular practice of meditation actually soothes the areas of the brain which process pain, therefore significantly reducing the experience of the secondary pain.

Over time, meditation even changes the way in which the brain registers pain, thus reducing its intensity. Many people who suffer chronic pain also experience anxiety, exhaustion, stress or depression alongside the physical pain and mindfulness also helps manage and reduce these.

Many hospital pain clinics now prescribe mindfulness meditation to help patients cope with the suffering arising from a wide range of diseases such as cancer (and the side effects of chemotherapy), heart disease, diabetes and arthritis. It is also used for back problems, migraine, fibromyalgia, chronic fatigue, irritable bowel syndrome and multiple sclerosis.

Many studies have looked specifically at the impact of mindfulness on the quality of life of cancer patients and others who are suffering from chronic or potentially terminal illness. As well as being very helpful in pain management, mindfulness has been shown to help patients cope better with their symptoms and to experience less illness-related stress and worry.

Practising mindfulness also has proven benefits for the immune system. Stress and anxiety deplete the immune system, so because mindfulness helps reduce stress, it has a positive effect on the immune system which is hugely important in recovery from illness and/or surgery.

The attitudes and practices of mindfulness have been part of daily life for over 2,000 years in many Eastern cultures. It is wonderful that in recent years the Western scientific method has been helping us appreciate the wide-ranging benefits of this ancient practice.

In Ireland, it is most heartening to see that many adults are embracing mindfulness as part of their self-care regimes and that children in our national schools are now learning to breathe, meditate and take a little time to calm their busy minds. The ongoing benefits for mind and body are really enormous.

This Saturday, November 4, Julie and Imelda (pictured) will present a practical half day course on how to manage and reduce stress, anxiety and worry using mindfulness and positive psychology.

The Morning of Mindfulness and Positive Psychology for Stress, Anxiety and Worry Management will take place from 9.30am to 1.30pm in the Central Hotel, Main Street, Tullamore (opposite Lidl).

Ms Ferguson said: “In this half-day course we will explore some of the well-researched methods from positive psychology and mindfulness which are proven to be powerful tools in tackling stress, anxiety and worry. This course will be a blend of theory and practice of relaxation skills and mindful meditation.”

Ms O'Flaherty commented: “We hope it will be both a relaxing and useful experience for participants. The course is suitable for everyone, no previous experience is required.”

During the morning, the question of why we experience stress, anxiety and worry will be tackled, with a presentation on the physiology and getting basic self-care right. Course participants will learn progressive muscular relaxation, a technique for relaxing deeply.

Also, the question will be asked: what is mindfulness? The course facilitators will explain how the principles, attitudes and practices of mindfulness can help reduce stress, anxiety and worry.

Recognising and reducing anxious thoughts and worry will be addressed and there will also be experiential meditation.

Finally, the role of mindful self-compassion will be outlined.

The cost of participation in the Morning of Mindfulness and Positive Psychology for Stress, Anxiety and Worry Management is €120. The fee includes course materials, tea/coffee and hotel parking.

For further Information or to book a place, contact Imelda on 087 2271630 or Julie on 087 2399328 or send a private message on the Facebook page: Mind Your Self Midlands.