Could someone who has never before been exposed to mindfulness begin to see results in as little as 8 weeks?
Eight weeks isn’t all that long.
But it could be just enough to cause significant change in someone’s brain (and therefore in their life).
A group of researchers out of the University of Siena, in Italy, led by Emiliano Santarnecchi, PhD, set out to answer that question. They also wanted to find out if there might be a correlation between physical changes in the brain and how folks fared psychologically.
The team randomized 48 right-handed participants who had never meditated before into either a mindfulness-based stress reduction (MBSR) training or a wait-list control group.
(And in case you were wondering why they only looked at right-handed people, that’s because there are physical brain differences related to “handedness” – so this was just an added control measure.)
All of the participants were evaluated before and after the 8-week investigation. Their brains were scanned using magnetic resonance imaging (MRI), and their psychological well-being was assessed using a handful of self-report questionnaires (the TAS-20, PSWQ, STAI, BDI II, and the MAAS).
The 8-week MBSR training consisted of weekly 2.5-hour-long face-to-face sessions. During the week, participants were asked to practice on their own for at least 45 minutes each day, writing about what they did as they went. They also attended a day-long silent retreat at the end of their first week in the program.
Meanwhile, the control group underwent the brain scans and psychological tests while waiting 8 weeks to learn MBSR.
Dr. Santarnecchi used voxel-based morphometry (VBM) to calculate the cortical thickness of grey matter (the goal being to increase grey matter).
Now, I’ve talked about VBM before, but to recap, it’s a computer analysis technique researchers often use to calculate brain volume from imaging scans like MRIs.
So, were 8 weeks of mindfulness enough to see a significant change?
According to Dr. Santarnecchi and his team, yes. They found an increase in right insula thickness. Plus, for all of the self-report tests, with the exception of the MAAS which wasn’t significantly different, participants were significantly better able to express their feelings.
The control group showed no changes at the end of the 8 weeks.
Now, this study doesn’t take into account the effects a short intervention might have on folks who are already struggling with psychological well-being, so we can’t assume that this is for everyone. Plus, I’d really like to see a treatment control here.
But this work shows one more way that mindfulness could enhance people’s lives.
If you want to know more, you can get the details of the study at PLOS ONE (Volume 9, Issue 10).
But for now, I’d like to know what you think.
Would you consider recommending an 8-week MBSR trial to any of your clients? If not, what would prevent you? Please let me know what you think in the space below.
I work for a cmh center where clients have little to no resources. They could not afford an eight week course. I would recommend it if I knew they could afford it.
I would be very interested in this programme. I have suffered with depression my whole life from as far back as a child. I have sought many Dr’s etc but am still unable to change my mindset. This programme sounds extremely interesting, but how could I access it whilst living in Belfast?. Many thanks pp
This sounds like something i would like to try for myself. I have just started mindfullness counseling and i have seen a positive impact so far.
I would love to do the course .
I am a Lymes sufferer who had a MRI and Neuroquant results confirmed Lymes, Mould Sickness and PTSD. Struggling to live a normal life due to illness and its not recognised here even though I have positive Blood serology and the Neuroquant showed such as well.
I want to do the 8 week trial myself.
414-840-4894
Yes would love to know more about it and costs involved
Kerry
I am a Gestalt Psychotherapist and Kundalini Yoga Teacher. I think any discipline like mindfulness meditation can be helpful if my clients are in a place to take it on board. I wouldn’t, myself, recommend mindfulness as a first choice as I’ve found Kundalini meditations (as taught by Yogi Bhajan) to be more effective and safer in less time. Leaving paranoid clients to follow their breath, for example, would perhaps not be safe.
Some clients can find learning any techniques, Kundalini included, too challenging (and therefore potentially shaming). The therapeutic relationship needs to be paramount.
Kundalini Yogic science says that there are specific lengths of time needed for certain desired effects in meditation. Thus, meditations are held for a specified period of time – take note of 62 minutes!
3 minutes: Affects circulation (blood) and electromagnetic field.
11 minutes: Changes glandular system and nerves.
22 minutes: Balances and coordinates the three minds.
31 minutes: Affects all the cells and rhythms of the body and all layers of the mind’s projection.
62 minutes: Changes the gray matter of the brain. Integrates the subconscious “shadow mind” and the outer projection.
2 ½ hours: Holds the new pattern in the subconscious mind by the surrounding universal mind.
This sounds amazing Nam. Are there any retreats in Scotland?
Yes, I would recommend to my clients. What might stop me is their reluctance but I would still recommend. If clients are willing, I often incorporate a short mindfulness practice into a session.
I’ve been doing it for a few months after my therapist recommended it. I feel more relaxed, organized, easier time making decisions, low depression symptoms. I used to take a high dose of Prozac years ago during the winter, now only 10mg. I feel great! I’m active, controlling my thoughts and my emotions. Mindfulness is a powerful thing. Yoga is great too!!
Yes. I would consider an MBSR trial of 8 weeks for myself and clients.
…I already do and have done for over a year!
An easy step by step guide to mindfulness will encourage new seekers
Hello,
I am a teacher and Psychotherapy student
I would like to recommend an 8 week trial to many of the people I work with
Fiona
Yes, I would! I would also be interested to see what studies could be done for left-handed people to use mindfulness as well.