Emotions, mindfulness and meditation – a research review says the more you practice, the better your emotional life

Is practicing mindfulness likely to make you happier? Feel more contentment? More inner peace? Is meditation likely to improve your emotional life? Make you more comfortable with your own emotions and the emotions of others? Improve your relationships?

Intuitively, we probably all would say yes, but what about the research? This week, a review of the literature around emotions, relaxation, mindfulness and meditation, but first

       Thought for the day

I am always inclined to believe that the best way 

Of knowing [the divine] is to love a great deal. 

Love that friend, that person, that thing, whatever you like, 

You will be on the right path; 

That is what I say to myself. 

But you must love with a high, serious intimate sympathy, 

With a will, with intelligence, and you must always seek 

To know more thoroughly, better and more.


                          Vincent van Gogh

Most people these days take up meditation having been inspired by friends or colleagues. They notice them changing; becoming calmer, kinder, more capable, healing faster, seeming happier, more joyful and vibrant. They see all this with their own eyes, and upon enquiry, find out the changes coincided with taking up relaxation, mindfulness and meditation. We all want an easier, more fulfilling emotional life. Meditation makes good sense!

Yet others need the research evidence to be convinced of meditation’s benefits.

 Fair enough. 

While this is an emerging field, and not such an easy one to study, a good deal of published research is building to confirm the direct experience. 

There is a growing body of evidence to validate regular relaxation, mindfulness and meditation practice does lead to healthier, happier emotional states, and that these practices do enhance wellbeing.

So in this literature review of the impact of relaxation, mindfulness and meditation on emotional health and emotional states, key studies are brought together and grouped under major headings. Direct links to the research articles cited are provided. While not exhaustive, this review provides solid evidence that the practices of relaxation, mindfulness and meditation do improve emotional health.

Mindfulness boosts healthy emotions

While there is a growing consensus about mindfulness meditation as an effective treatment for a wide range of somatic illnesses and psychological disorders, little research attention has been paid to promoting healthy and positive outcomes, rather than just to reduce negative outcomes. 

This despite existing research indicating mindfulness is positively related to vitality, life satisfaction, and interpersonal relationship quality. 

This recent, controlled trial amongst staff in a large hospital examined mindfulness training’s effect upon positive outcomes. 

The researcher’s analysis found the intervention program was successful in boosting the existing levels of work engagement, happiness and work performance. 

Coo, C., Salanova, M. 2018. Mindfulness Can Make You Happy-and-Productive: A Mindfulness Controlled Trial and Its Effects on Happiness, Work Engagement and Performance. J Happiness Stud 19, 1691–1711.

Mindfulness Boosts Relationship Satisfaction

Several studies have found a person's ability to be mindful can help predict relationship satisfaction — the ability to respond well to relationship stress and the skill in communicating one's emotions to a partner. Empirical evidence suggests mindfulness protects against the emotionally stressful effects of relationship conflict, is positively associated with the ability to express oneself in various social situations and predicts relationship satisfaction.

Barnes et al., The role of mindfulness in romantic relationship satisfaction and responses to relationship stress. 2007, JMFT Vol33 - 4, 482-500

Brief Mindfulness Intervention Improves Processing of Emotion

Mindfulness-based interventions have previously been shown to have positive effects on psychological well-being. However, the time commitment, teacher shortage, and high cost of classic mindfulness interventions may have hindered efforts to spread the associated benefits to individuals in developing countries. Brief mindfulness meditation (BMM) has recently received attention as a way to disseminate the benefits of mindfulness-based interventions. 

This study compared BMM intervention with ERE (Emotional Regulation Education). It demonstrated that BMM may improve aspects of emotion processing such as emotion intensity, emotional memory, and emotional attention bias. Negative effects on mood state were found in the ERE group but not in the BMM group.

Wu Ran et al. Brief Mindfulness Meditation Improves Emotion Processing; Frontiers in Neuroscience, 2019, Vol 13 – 1074.

Mindfulness makes it easier to be kind to ourselves

This study investigated the role of self-compassion in relation to mindfulness. Two components of mindfulness — nonjudging and nonreacting — were strongly correlated with self-compassion, as were two dimensions of empathy — taking on others' perspectives (i.e., perspective taking) and reacting to others' affective experiences with discomfort. Self-compassion fully mediated the relationship between perspective taking and mindfulness.

Kingsbury, E. (2009). The relationship between empathy and mindfulness: Understanding the role of self-compassion. Dissertation Abstracts International: Section B: The Sciences and Engineering, 70(5-B), 3175.

Mindfulness improves empathy and emotional expression

In this study, researchers found all elements of mindfulness were positively associated with expressing oneself in various social situations. A greater tendency for mindful observation was associated with more engagement in empathy. Mindful description, acting with awareness, and non-judgemental acceptance were associated with better identification and description of feelings, more body satisfaction, less social anxiety, and less distress contagion.

Dekeyser, M et al, 2008. Mindfulness skills and interpersonal behaviour. Personality and Individual Differences, 44(5), 1235–1245.

Do short term interventions work? A meta-analysis

Over the last 10 years, there has been a dramatic increase in published randomized controlled trials (RCTs) of brief mindfulness training (from single-session inductions to multisession interventions lasting up to 2 weeks), with some preliminary indications that these training programs may improve mental health outcomes, such as negative affectivity. This meta-analysis involving 65 RCTs and 5,489 participants aimed to evaluate whether brief mindfulness training reliably reduces negative affectivity. The researchers concluded brief mindfulness training does modestly reduce negative affectivity. 

Schumer MC et al. Brief mindfulness training for negative affectivity: A systematic review and meta-analysis. J Consult Clin Psychol. 2018 Jul;86(7):569-583.

How Mindfulness and Meditation Impact on Romantic Relationships

There is increasing scientific interest in the potential association between mindfulness and romantic relationship wellbeing. This study examined the effect of either guided mindfulness exercises, or guided relaxation exercises. 

The mindfulness intervention significantly promoted relationship wellbeing, for both participants and their partners. However, these findings did not significantly differ from changes in relationship wellbeing in the relaxation condition. 

Karremans JC et al. Comparing the effects of a mindfulness versus relaxation intervention on romantic relationship wellbeing. Sci Rep. 2020 Dec 10;10(1):21696. 

Mindfulness builds gratitude

This PhD dissertation indicated just ten days of mindfulness training increased gratitude, psychological flexibility, and wellbeing. The relation between mindfulness and psychological wellbeing was fully mediated by gratitude and psychological flexibility, both before and after participants underwent training. Results suggest that mindfulness training can increase individuals’ quality of life and psychological flexibility, in part by increasing their ability to appreciate positive aspects of their lives.

Schultz, D, "Effect of Mindfulness on Gratitude and Psychological Wellbeing" (2019). Dissertations. 1704.

Mindfulness Meditation Reduces Emotional Reactivity

In this study of people who had anywhere from one month to 29 years of mindfulness meditation practice, researchers found that mindfulness meditation practice helped people disengage from emotionally upsetting pictures and enabled them to focus better on a cognitive task as compared with people who saw the pictures but did not meditate.

Ortner, C et al. (2007). Mindfulness meditation and reduced emotional interference on a cognitive task. Motivation and Emotion. 31. 271-283.

Mindfulness increases intimate relationship satisfaction

This research studied married couples and examined measures of mindful awareness, emotion skills, and marital quality. Findings suggested that emotion skills and mindfulness are both related to marital adjustment, and that skilled emotion repertoires, specifically those associated with identifying and communicating emotions, as well as the regulation of anger expression, fully mediate the association between mindfulness and marital quality. 

Wachs, K., & Cordova, J. V. (2007). Mindful relating: Exploring mindfulness and emotion repertoires in intimate relationships. Journal of Marital and Family Therapy, 33(4), 464–481.

Mindfulness builds compassion in health professionals

Mindfulness-based stress reduction training has been found to enhance self-compassion among health-care professionals. The literature is replete with evidence that the stress inherent in health care negatively impacts health care professionals, leading to increased depression, decreased job satisfaction, and psychological distress. 

In an attempt to address this, the current study examined the effects of a short-term stress management program, mindfulness-based stress reduction (MBSR), on health care professionals. Results from this prospective randomized controlled pilot study suggest that an 8-week MBSR intervention may be effective for reducing stress and increasing quality of life and self-compassion in health care professionals. 

Shapiro, S. L et al. 2005, Mindfulness-Based Stress Reduction for Health Care Professionals: Results From a Randomized Trial. International Journal of Stress Management, 12(2), 164–176.

The rationale for mindfulness-based anger management

In this paper, the literature in relation to the theory and treatment of problematic anger is reviewed, with the aim of determining whether a rationale exists for the use of mindfulness with angry individuals. It is concluded that anger as an emotion seems particularly appropriate for the application of mindfulness-based interventions, and the potential mechanisms for its proposed effects in alleviating the cognitive, affective and behavioral manifestations of anger are discussed.

Wright, S et al (2009). Mindfulness and the treatment of anger Problems. Aggression and Violent Behavior. 14. 396-401. 10.1016

Meditation improves creativity

One form of meditation - integrative body-mind training (IBMT) - has been shown to improve attention, reduce stress and change self-reports of mood. This study found short-term (30 min per day for 7 days) IBMT improved creativity performance and yielded better emotional regulation compared to Relaxation Training (RT), suggesting that emotion-related creativity-promoting mechanism may be attributed to short-term meditation.

X. Ding et al. Improving creativity performance by short-term meditation. Behav. Brain Funct., 10 (2014), p. 9

Online programs and their benefits – a meta-analysis

The aim of this meta-analysis of 15 randomised controlled studies was to estimate the overall effects of online MBIs on mental health. Results showed that online MBIs have a small but significant beneficial impact on depression, anxiety, well-being and mindfulness. The largest effect was found for stress, with a moderate effect size. 

For stress and mindfulness, analysis demonstrated significantly higher effect sizes for guided online MBIs than for unguided online MBIs. In addition, effect sizes for stress were significantly moderated by the number of intervention sessions. 

The researchers concluded their findings indicate online MBIs have potential to contribute to improving mental health outcomes.

Spijkerman MPJ et al. Effectiveness of online mindfulness-based interventions in improving mental health: A review and meta-analysis of randomised controlled trials. Clinical Psychology Review Vol 45, 2016, 102-114  

CONCLUSION

There is a growing evidence base for relaxation, mindfulness and meditation being used to help people affected by emotional health issues to become less reactive, more expressive and to build better relationships.

Also, there is good evidence online mindfulness - based programs such as the Allevi8 App have positive benefits and these benefits are increased with the support of an on-line guide or mentor. Further, the evidence concludes that increasing the number of guided sessions increases the measured benefits.

Australia to have 2 University-based Centres for Contemplative Studies

Here is news that has been quietly developing these past 6 months, but is now public. The Universities of Melbourne and Monash are each being funded to establish Australia’s first Centres for Contemplative Studies.

It has been my privilege to work with the philanthropists Martin and Loreto Hosking alongside the Universities to help bring this all about. What a delight to have worked with such exceptional people at both institutions. How wonderful to have lived long enough to witness meditation move from the fringes in the 70s to be embraced by two world ranked Universities here in my own home town. Just wonder full. That is – full of wonder!

So this week, seems the best way to convey the import of all this is to directly share the University’s Press Releases, but first

   Thought for the day

     Knowing others is intelligence;

     Knowing yourself is true wisdom.

     Mastering others is strength; 

     Mastering yourself is true power.

     If you realize you have enough,

    You are truly rich.

                               Tao Te Ching

                                             

                                           PHOTO : Professor Jakob Hohwy with students at Monash

FROM MONASH

Generous donation helps Monash open world-first Centre for Consciousness and Contemplative Studies

Professor Jakob Hohwy will lead a new, world-first Centre for Consciousness and Contemplative Studies at Monash University from early 2022.

Monash University has announced it will develop a first-of-its-kind centre for unprecedented collaboration between philosophy, neuroscience, medicine, education and interfaith dialogue research and studies.

The world-first Monash Centre for Consciousness and Contemplative Studies will bring together humanities and science researchers and be housed in the Faculty of Arts’ School of Philosophical, Historical and International Studies from early 2022, following a transformational donation of $12million from Redbubble co-founder, Martin Hosking and his wife Loreto Hosking.

The Hoskings’ charitable organisation Three Springs Foundation is behind the gift.

By combining consciousness research and contemplative studies, it will be the first of its kind in the world with a broad, interdisciplinary remit covering three interrelated domains:

• Research: enabling multidisciplinary humanities and neuroscience research at the forefront of consciousness science and contemplative studies;

• Education: making philosophical wisdom and contemplative practices relevant and accessible to the broadest possible audience both nationally and globally; and

• Community engagement: fostering understanding  through cross-cultural and interfaith dialogue around contemplative practice traditions

Dean of the Faculty of Arts, Professor Sharon Pickering, said the Centre would enable Monash to set an international benchmark for pre-eminent research, dialogue and outreach for consciousness and contemplative studies.

“Understanding consciousness is one of the great scientific questions of our time, its connection to contemplation and contemplative studies will build our sense of common humanity, so I am thrilled that this new Centre will be based within the Faculty of Arts,” she said.

Centre Director Professor Jakob Hohwy, from Monash’s Cognition & Philosophy Lab, will lead the research stream and said: “We are excited about this unique opportunity to apply philosophical and scientific rigour to provide profound answers about the very essence of consciousness and contemplation.

“Thanks to the Hoskings, we believe we can open doors to greater reflection, curiosity, resilience, wellbeing and meaningful connections. The benefit of the Centre will be significant, across many research areas, for the community, and with future generations firmly in mind.”

Renowned mindfulness expert from Monash’s Faculty of Medicine, Nursing and Health Sciences,
Associate Professor Craig Hassed OAM, will lead the education offering, with contemplative practices - mindfulness, meditation and contemplation - developed as core curriculum subjects and in-depth electives.

“Monash already has a reputation as a world leader in integrating contemplative practices, particularly mindfulness, into staff development and student education,” he said.

PHOTO Myself along with Assoc Prof Craig Hassed and Prof George Jelinek - both very well known and much loved contributors to programs at the Foundation

“Education will be a crucial platform to equip new generations of mindful leaders and contemplative practitioners. We want to provide public-facing educational opportunities for students, staff and industry partners that will allow for broad engagement with contemplative practice.”

Professor Rebecca Margolis from Monash’s Australian Centre for Jewish Civilisation will lead community engagement to actively foster dialogue between the university and the general public and across cultures and religious traditions in meaningful ways, including in-person and online workshops and webinars, international visiting scholars, conferences, guided practice sessions and more.

“This Centre offers a groundbreaking model for a dynamic meeting place around consciousness and contemplative studies that will bring together researchers, educators, students, practitioners of diverse wisdom traditions as well as the general public,” Professor Margolis said.

Mr Hosking said the COVID-19 pandemic highlighted the need for connection and reflection, which led him to consider supporting such a centre.

“I have been interested in unlocking the benefits of meditation and contemplative studies for a number of years. I know the personal benefits of meditation and believe the introduction of study in this area in universities will have a profound impact on our future leaders, professionals and educators. With this centre, Monash has shown a commitment to making research and education in this area a core part of their offerings,” he said.

Monash University President and Vice-Chancellor Professor Margaret Gardner AC said: “This wouldn’t be possible without the generosity and commitment of Three Springs Foundation and the Hoskings. We are deeply grateful for their contribution, and humbled by their passion and enthusiasm for bringing consciousness research and contemplative studies into the public domain.”

From left : Assoc Prof Craig Hassed, Prof Rivke Margolies, Ian Gawler, Martin Hosking, The Dean of Arts Prof Sharon Pickering, the new centre Director Prof Jacob Howhy 

Three Springs Foundation and the Hoskings have also donated funds to the University of Melbourne for a Contemplative Studies Centre, to be established within the Melbourne School of Psychological Sciences. Together these two centres are positioning Victoria, and indeed Australia, as world leaders in this space.

The transformational gift from the Three Springs Foundation contributes to the Change It. For Good. campaign, which is the largest public fundraising initiative in Monash’s history.

FROM MELBOURNE

The University of Melbourne is establishing a Contemplative Studies Centre, which will be the first point of entry into the world of mindfulness, meditation and contemplative practice at the University.

The centre has been made possible by a generous philanthropic gift of $10 million from Redbubble co-founder Martin Hosking and his wife Loreto.

Contemplative studies focus on the variety of religious, spiritual, and secular practices – such as meditation, mindfulness, and prayer – and is at the very heart of what it is to be connected to ourselves, one another, and the world. These practices help people from all walks of life to facilitate wellbeing, and to aid in the development of a meaningful, balanced life.

The Contemplative Studies Centre will be led by Dr Nicholas Van Dam, a recently appointed fellow of the Mind and Life Institute and hosted within the Melbourne School of Psychological Sciences in the Faculty of Medicine, Dentistry and Health Sciences. 

It will have offerings for all audiences, including the general public, students, staff, faith leaders and practitioners.

Dr Van Dam said the last 30 years has seen a boom in contemplative practices. 

However, despite increased popularity, enthusiasm for the practices has outpaced the evidence for how best to use them and commercialisation has jeopardised the potential of these ancient practices in the modern world, excluding those most knowledgeable about how to implement and optimise them.

“In Australia, like the rest of the world, we’ve seen massive growth in meditation and mindfulness practices in schools, workplaces and in just about every aspect of life,” Dr Van Dam said. “The foundations of the practices have often been left behind; platitudes and optimistic thinking have replaced authentic self-exploration and opportunities for people to find balance.

“While there’s no doubt these practices can be transformational, helping people and society to thrive, we need evidence-based research and guidelines to determine how they are best used and when.”

The internationally focused centre will bring together experts from around the world to critically assess contemplative practices to help people discern between the plethora of offerings to ensure connection to authentic practices and optimal outcomes for all.

It will draw on knowledge and expertise from across the University including the Faculty of Arts and the Melbourne School of Graduate Education, to deliver ground-breaking research, innovative educational offerings and a world-class engagement series. It will also offer an opportunity for authentic practice, guided sessions and a place for inter-faith and wisdom discussion.

Vice-Chancellor Duncan Maskell said the University is extremely grateful to Martin and Loreto Hosking for the incredibly generous donation to establish the Contemplative Studies Centre. He said the new centre represents a breakthrough to develop contemplative study, research and practice in the Asia-Pacific region and create purposeful change for our communities.

“Considering the quite extraordinary year that we have all experienced, there is a real need for greater focus on mindfulness and wellbeing in our society. Through the new centre we hope to assist many people who would most benefit from mindfulness and meditative practice,” Professor Maskell said.

Mr Hosking said he has been interested in unlocking the benefits of meditation and contemplative studies for a number of years.  “I know the personal benefits of meditation and believe the introduction of study in this area will have a profound impact on our future leaders, professionals and educators.”

Professor Sarah Wilson, Head of the Melbourne School of Psychological Sciences said the University is committed to achieving exceptional research quality and impact that translates to benefits for people’s everyday lives.

“The research of Dr Van Dam in mindfulness and meditation is world-leading and his interdisciplinary approach will equip the future generation of thought-leaders with the necessary skills to navigate the complexities our society currently faces,” Professor Wilson said.

              PHOTO : Prof Sarah Wilson

“The long lockdown during the pandemic has shown us that now, more than ever, we need skills to help us engage in contemplative practices that enhance our wellbeing and mental health.

“This exciting new centre is a timely gift to our whole community, as it brings the latest research evidence and an interdisciplinary approach to guide us on the most effective ways to contemplate and navigate the complexities of our lives.”

The centre will be located within Melbourne Connect, a newly completed, purpose-built innovation
precinct at the University of Melbourne, ensuring industry collaborations and community engagement is at the heart of its research partnerships.

Melbourne Connect is delivered in partnership with a consortium led by Lendlease, bringing together world-class researchers, start-ups, government, industry, artists, and Science Gallery Melbourne, right in the heart of Carlton and next to the Parkville precinct.

Three Springs Foundation and the Hoskings have also donated funds to Monash University for a Centre for Consciousness and Contemplative Studies, to be established within the School of Philosophical, Historical and International Studies in the Faculty of Arts. Together these two centres are positioning Victoria, and indeed Australia, as world leaders in this space.

Heart disease, mindfulness and meditation - a literature review

Research has confirmed Dr Dean Ornish’s lifestyle and meditation based program can reverse coronary heart disease cheaply and reliably when compared to ordinary medical care. Yet while endorsed in America for Medicare rebates, in Australia few seem to know of this option, let alone have it offered. 

But what of mindfulness and meditation on their own? This week we examine what they have to offer according to recent research. But first

    Thought for the day

Silence is not empty

It is full of answers

So I encourage you - bow eagerly to love. 

Follow its humble stirrings in your heart. 

Let it guide you in this life 

And it will bring you safely to eternal bliss in the next. 

Love is the essence of all goodness. 

Without it, no kind work is ever begun or finished. 

Simply put, love is a good will, in harmony with God.


                                 The Cloud of Unknowing 


THE BACKGROUND of TRAGEDY

Heart disease remains the leading non-communicable lifestyle related illness in Australia and the US Heart disease, leading to 1 in 4 deaths in both countries. 

Consider how many lives this directly and indirectly affects. 

Tragic. 

Yet heart disease is highly preventable, and much can be done for people diagnosed with heart disease. 


THE SCOPE OF THIS LITERATURE REVIEW

This literature review aims to bring together the research evidence around heart disease, mindfulness and meditation. And given the times we are in, it also examines the evidence base for online programs.

Quite a large body of research has been published in this field, but not surprisingly, it varies in quality. Therefore, while not exhaustive, this review aims to reproduce key research (using many direct quotes) that investigates the efficacy of mindfulness and meditation for people affected by heart disease. 

This review includes direct hyper-links to the original articles as published. The review is in three parts –the role of mindfulness and meditation in the prevention of heart disease, in the management of heart disease and evidence for online programs. On prevention, just the one major review of recent research is quoted.

CONTEXT – THE ORNISH STUDIES

For more than 35 years, Dr. Ornish has championed lifestyle modification as a proven approach for reversing heart disease in patients with pre-existing coronary artery disease. 

Based on in-depth scientific research, Dr. Ornish’s approach actually reverses the progression of cardiovascular disease and reduces the need for interventional revascularizations and costly medications for patients with one of several risk indicators, including a prior acute myocardial infarction, CABG surgery, a PCI procedure or stable angina. 

Recognizing the extraordinary results that Dr. Ornish achieved in reversing heart disease, Congress and the Centers for Medicare and Medicaid Services (CMS) in 2010 provided for Medicare reimbursement for individuals enrolled in The Ornish Program for Reversing Heart Disease. Dr. Ornish and Healthways are now deploying a scalable solution that is unmatched in its impact on outcomes and costs. 

The Ornish program uses the following four core elements equally 

1. A very low-fat, whole foods diet

2.  Moderate aerobic exercise

3. Stress management techniques

4. Support groups

The program has proven results documented in peer-reviewed research journals. In these published studies, CHD patients showed greater changes in diet and lifestyle and better clinical outcomes than have ever before been reported for various lifestyle change interventions. These studies showed, for the first time, that the progression of coronary atherosclerosis could be stopped or reversed by making comprehensive lifestyle changes. 

Specifically, these studies demonstrated the following benefits of the lifestyle modification program

• Regression of coronary artery stenosis using quantitative coronary arteriography

• Decreased size and severity of ischemic myocardial perfusion abnormalities (blood flow to the heart) using cardiac positron emission tomography (PET), exercise thallium scintigraphy, and exercise radionuclide ventriculography

• Safe avoidance of revascularization procedures such as coronary bypass surgery, angioplasty, and intracoronary stents in almost 80% of those who were eligible for these procedures, with comparable clinical outcomes

• Significantly greater exercise capacity

• Substantial cardiac risk factor improvements, e.g., reductions in LDL-cholesterol comparable to what can be achieved with statin drugs without the costs and potential side-effects as well as significant reductions in weight, BMI, blood pressure and fasting blood glucose

• Marked, rapid, and often dramatic decreases in the frequency and severity of angina

• Substantial improvements in quality of life by a variety of measures (including decreased emotional stress and depression and increased vitality, physical function, and well-being)

• 2.5 times fewer cardiac events. In addition, we measured significant improvements in other chronic diseases prevalent in the population, including obesity, diabetes, hypertension, hypercholesterolemia, depression, arthritis, prostate cancer, and related illnesses. 

Follow-up analyses revealed even more reversal after five years than after one year. In contrast, patients in the usual-care randomized control group showed worsening (progression) of coronary atherosclerosis after one year and even more worsening after five years. Also, there was a direct correlation between degree of adherence to this lifestyle 5 modification program and changes in coronary atherosclerosis after one year and also after five years. 

So again, given the Ornish program has stress management based upon meditation and yoga as a key element, what does the research have to say regarding heart disease, mindfulness and meditation on their own?

PART 1  -  MINDFULNESS AND MEDITATION IN THE PREVENTION OF HEART DISEASE

The American Heart Association’s major review from 2017

This review was compiled by a large group of leading researchers under the auspices of the AMA. It systematically reviewed the data on the potential benefits of meditation on cardiovascular risk.

Neurophysiological and neuroanatomical studies demonstrate that meditation can have long‐standing effects on the brain, which provide some biological plausibility for beneficial consequences on the physiological basal state and on cardiovascular risk. 

Studies of the effects of meditation on cardiovascular risk have included those investigating physiological response to stress, smoking cessation, blood pressure reduction, insulin resistance and metabolic syndrome, endothelial function, inducible myocardial ischemia, and primary and secondary prevention of cardiovascular disease.

Overall, studies of meditation suggest a possible benefit on cardiovascular risk, although the overall quality and, in some cases, quantity of study data are modest. Given the low costs and low risks of this intervention, meditation may be considered as an adjunct to guideline‐directed cardiovascular risk reduction by those interested in this lifestyle modification, with the understanding that the benefits of such intervention remain to be better established. Further research on meditation and cardiovascular risk is warranted. 

Levine GN et al. Meditation and Cardiovascular Risk Reduction. A Scientific Statement From the American Heart Association; 2017 Journal of the American Heart Association; Vol6: Issue 10.

PART 2  -  MINDFULNESS AND MEDITATION IN THE MANAGEMENT AND TREATMENT OF HEART DISEASE

1. Meditation cuts death risk in half 

From 2012 this 5 year, randomised controlled study of 201 people with coronary disease found those who practiced meditation were 48% less likely to have a heart attack, stroke or die from all causes, compared to a group of study participants who merely attended a health education class over more than five years.

The authors hypothesised reducing stress by managing the mind-body connection would help improve rates of this epidemic disease. They also found the meditators were able to lower their blood pressure and decrease their overall stress and anger.

Schneider RH et al. Stress reduction in the secondary prevention of cardiovascular disease: randomized, controlled trial of transcendental meditation and health education in Blacks. Circ Cardiovasc Qual Outcomes. 2012 Nov;5(6):750-8. 

2. 2019 Major review recommends meditation

In this highly objective paper, the authors screened 3,540 research papers, reducing that number to 45 final papers that met their strict criteria for inclusion in their actual analysis. They point out the quality and quantity of published research in this field is limited and complicated by the different methods taught and studied.

Even so they concluded available data suggest a potential influence of meditation interventions on various factors of cardiovascular disease. The authors state that in clinical practice, meditation as an intervention may be suggested to patients at cardiovascular risk in addition to conservative treatment protocols because of its non-invasive and cost-effective nature. In particular, as recommended by the European Society of Cardiology, treating psychosocial factors can counteract stress, depression and anxiety, and therefore facilitate behaviour change and improve general quality of life. 

The authors reported the quintessence of this expert opinion

• Heterogenous data suggest a link between meditation interventions and cardiovascular disease.

• Meditation can be suggested to patients in addition to conservative treatment or prophylactic protocols.

• In particular, meditation can help to reduce stress, depression and anxiety.

Schnaubelt S et al. Meditation and Cardiovascular Health: What is the Link? European Cardiology Review 2019;14(3):161–4

3. Mindfulness reduces depression and anxiety, improves Quality of life

This review from 2020 searched 7 English and 2 Chinese electronic databases for experimental studies that examined mindfulness-based interventions in adults with heart failure. Five studies involving 467 patients with heart failure met the inclusion criteria. They had weak to moderate quality. 

There were consistent findings that mindfulness-based interventions could significantly reduce depression (three studies) and anxiety (two studies) and improve health-related quality of life (two studies) after intervention. However, the effects on physical symptoms were inconsistent in three studies. 

Zou H et al.  Effects of mindfulness-based interventions on health-related outcomes for patients with heart failure: a systematic review. European Journal of Cardiovascular Nursing. 2020;19(1):44-54.

PART 3  -  ONLINE MINDFULNESS AND MEDITATION PROGRAMS FOR PEOPLE WITH HEART DISEASE

1. Early follow up of online program shows benefits

This study, based upon 12 week follow-up was a pragmatic, randomized, controlled single-blind trial involving 324 patients with heart disease assigned to a 12-week online mindfulness training in addition to usual care (UC) compared to UC alone.

The authors reported mindfulness training showed positive effects on the physiological parameters, exercise capacity and heart rate and concluded it might therefore be a useful adjunct to current clinical therapy in patients with heart disease. Physiological parameters included heart rate, blood pressure, respiratory rate, and NT-proBNP.

Younge JO et al. Web-Based Mindfulness Intervention in Heart Disease: A Randomized Controlled Trial. PLoS One December 7, 2015 : https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0143843

2. Online Mindfulness Based Stress Reduction improves outcomes over 12 months

This 2017 paper, evaluated the effect at 12-month follow-up of 324 patients randomized in a 2:1 ratio to additional 3-month online mindfulness training or to usual care alone. Online delivery of the training was chosen for pragmatic reasons: the training was designed to be self-directed, easily accessible and engaging to a wide audience by keeping practice sessions and lessons short, usually ten to fifteen minutes per exercise. 


Online mindfulness training shows favorable albeit small long-term effects on exercise capacity, systolic blood pressure, mental functioning, and depressive symptomatology in patients with heart disease and might therefore be a beneficial addition to current clinical care.

Gotink RA et al. Online mindfulness as a promising method to improve exercise capacity in heart disease: 12-month follow-up of a randomized controlled trial. PLoS One. 2017;12(5):e0175923. Published 2017 May 9. doi:10.1371/journal.pone.0175923

3. Online programs and their benefits – a meta-analysis

The aim of this meta-analysis of 15 randomised controlled studies was to estimate the overall effects of online MBIs on mental health. Results showed that online MBIs have a small but significant beneficial impact on depression, anxiety, well-being and mindfulness. The largest effect was found for stress, with a moderate effect size. 

For stress and mindfulness, analysis demonstrated significantly higher effect sizes for guided online MBIs than for unguided online MBIs. In addition, effect sizes for stress were significantly moderated by the number of intervention sessions. 

The researchers concluded their findings indicate online MBIs have potential to contribute to improving mental health outcomes.

Spijkerman MPJ et al. Effectiveness of online mindfulness-based interventions in improving mental health: A review and meta-analysis of randomised controlled trials. Clinical Psychology Review Vol 45, 2016, 102-114  

PART 4 - CONCLUSION

There is a solid evidence base for mindfulness and meditation being used to help people affected by heart disease. These interventions can play a part in prevention and they can reduce the associated symptoms of heart disease such as stress, anxiety and depression, as well as assist in recovery. 

Also, there is good evidence online mindfulness - based programs have positive benefits and that these benefits are increased with the support of an on-line guide or mentor. Further, the evidence concludes that increasing the number of guided sessions increases the measured benefits.

Multiple Sclerosis, Relaxation, Mindfulness and Meditation - what do they offer? A Literature Review with links to the original articles

In 1978 Neil Sambell wrote me a heartfelt letter of anguish. The half page letter took him 30 minutes to type with the one functional finger he could use; yet that letter changed his life and the lives of many others.

Neil explained he was severely immobilised by MS and wondered if the lifestyle-based, self-help program I had used to overcome my own cancer might help him. This week, what happened to Neil, how his story led to my own involvement helping those with MS and results from a good deal research that has followed, but first

  Thought for the day

      The problem with patience and discipline 

       Is that it requires both of them 

        To develop each of them.

                      Thomas Sterner

My initial reply to Neil was I did not know if what had helped me might help him, and I had no experience at the time with MS. However, I added that my approach involved doing all possible to build a healthy immune system and to gain the best from my capacity to contribute to my own healing. Knowing MS to be an auto-immune-based, chronic degenerative disease, I suggested the same program might be well worth trying. Neil did.

Over 40 years later, Neil is alive and well, writes fluently, has good mobility, a slight, almost imperceptible limp and a big smile. Neil’s outcome inspired me to agree to help others with MS who asked about our program; and then came George Jelinek.

Professor George Jelinek was Head of Emergency Medicine at Sir Charles Gairdner Hospital in Perth when diagnosed with MS in 1999. Being a research based academic clinician, George scoured the literature and discovered there was a lot of support for nutritional intervention along with other lifestyle factors. George gathered the research, added his own experience and published a book for which he asked me to write the Forward. 

From there it seemed a natural fit; George had the MS specific knowledge and personal experience, the MS program that he put together in his book was very similar to the one we used for people with cancer, and we had the experience with running intensive Residential programs. 

George accepted the offer to help establish MS specific programs in 2003 with myself and my wife, Dr Ruth Gawler who has expertise in Mind-Body Medicine. 

A research evaluation of the new program was instigated from day one.

            Prof George Jelinek (R) with myself and Assoc-Prof Craig Hassed at Yarra Junction

All of this is mentioned as it portrays a normal progression. Clinical observations of exceptional results need first to be noticed, and then tested. That is what research does. If we had waited for research to completely validate the MS program before we started, in all likelihood we would still be waiting. In fact, the research George set up provided remarkable results.

THE PURPOSE OF THIS REVIEW

What follows is intended to bring together key research papers investigating the potential role for the practices of relaxation, mindfulness and meditation amongst people with MS. This is not intended as an exhaustive review, rather a good, representative sample of the published research in this field. We start with results of research into the program I helped to establish with Prof Jelinek and my wife, Dr Ruth Gawler.

MS program including meditation shows strong benefits after 2.5 years

Here is the basic issue. According to most measures for people affected by MS, quality of life usually deteriorates around 10% over 5 years. However, George’s investigations found attending the residential retreat promoting lifestyle modification and featuring deep relaxation, mindfulness and meditation had a significant short-medium term positive effect on quality of life for people with MS. 

Participants showed significant improvement in HRQOL at one year and 2.5 year follow-up with significant gains in overall quality of life, physical health composite and mental health composite. 

Li MP, Jelinek GA, Weiland TJ, Mackinlay CA, Dye S, Gawler I. Effect of a residential retreat promoting lifestyle modifications on health-related quality of life in people with multiple sclerosis. Qual Prim Care. 2010;18(6):379-89. PMID: 21294980.

MS program benefits continue to improve after 5 years

After 5 years the gains were even better. By then data had been collected on nearly 300 participants. Each completed a standard, well-validated 54-item questionnaire, the MSQOL-54; at 1 and 5 year follow up. The only intervention provided was the 5 day retreat, although each group had group support via regular email after the retreat. 

The results were remarkable! Not only had this group of people with MS stopped deteriorating, they rapidly began to get better as shown by the first data published, and that improvement continued to the five year mark. There was highly significant (p<0.001) improvements at one year in mental health of about 12%, physical health 19%, and quality of life 11%. At five years the benefit continued to accrue, with highly significant (p<0.001) improvements in mental health of about 23%, physical health 18%, and quality of life 20%.

Hadgkiss EJ, Jelinek GA, Weiland TJ, Rumbold G, Mackinlay CA, Gutbrod S, Gawler I. Health-related quality of life outcomes at 1 and 5 years after a residential retreat promoting lifestyle modification for people with multiple sclerosis. Neurol Sci. 2013 Feb;34(2):187-95.

WHERE DOES MEDITATION FIT?   

HOW MIGHT IT HELP THOSE WITH MS?        A LITERATURE SEARCH

In this 2014 paper, the author’s observe MS is known to be adversely affected by several factors including stress. A proposed mechanism for decreasing stress and therefore decreasing MS morbidity and improving quality of life is meditation. 

Therefore, a literature search of meditation being used in MS was conducted. Twelve pieces of primary literature fitting the selection criteria were selected: two were randomised controlled studies, four were cohort studies, and six were surveys. The review observed current literature (2014) varies in quality; however common positive effects of meditation include improved quality of life (QOL) and improved coping skills. 

The authors concluded all studies suggest possible benefit to the use of meditation as an adjunct to the management of multiple sclerosis. They suggested additional rigorous clinical trials are required to validate the existing findings and determine if meditation has an impact on disease course over time.

Levin AB, Hadgkiss EJ, Weiland TJ, Jelinek GA. Meditation as an adjunct to the management of multiple sclerosis. Neurol Res Int. 2014;2014:704691. 

The dramatic benefits from using available resources – huge decreases in depression and fatigue

More recent findings from the ongoing HOLISM study compare health outcomes of people with MS coming to the YVLC retreat programs, with those who did not engage with self-help resources. 

This 2015 study of 2233 participants recruited online compared health-related quality of life, fatigue and depression risk between people who had, or had not, attended a Yarra Valley Living Centre week-long retreat, read the book ‘Overcoming Multiple Sclerosis’ or visited the Overcoming MS website (www. overcomingmultiplesclerosis.org).

The results were remarkable, showing people who attended a retreat program had physical-health quality of life scores 18 per cent higher (on a scale of 0 to 100), and mental-health quality of life scores 14 per cent higher, than those who did not attend.

Even more so, people who attended a retreat program, read the book and accessed the website had 19.5 and 15.6 better physical-health and mental-health quality of life scores, respectively, than those who did not attend.

The research team noted that there had been a “paradigm shift” in the management of chronic diseases, towards a patient-centred approach of self-management and prevention.

“People who are proactive in their health may achieve better outcomes than those more passive,” they said in the paper.

Indeed, the study’s depression outcomes were particularly striking, showing that depression risk among retreat program attendees (8.6 per cent) was around half that of the whole sample. Further analysis showed that no engagement with the retreat program, book or website was associated with tenfold higher odds of depression risk. 

Dr Jelinek said the findings, that people using the three resources had one-tenth the risk of depression, were “astonishing”. “Roughly every second person with MS will have depression and to have such a dramatic fall in incidence of depression is really quite startling.” “No anti-depressant ever achieves that.”

Lack of engagement also found nearly threefold higher odds of clinically significant fatigue. This is a crucial issue for people with MS as 85 per cent report significant fatigue, and for most, it is the most disabling symptom they have. Professor Jelinek said the findings showed that people were one third less likely to suffer fatigue, a significant problem not successfully treated with medication, if they engaged in the three educational resources compared to those who did not.

In the study discussion, researchers noted the role of patient empowerment in dealing with MS. “Rather than the effect of lifestyle modification itself, or perhaps additional to that effect, perceived benefits for health-related quality of life, depression and fatigue may arise from participants’ level of empowerment or self-efficacy,” they said.

“Empowerment is both a process and an outcome—‘‘a process to increase one’s ability to think critically and act autonomously…an outcome when an enhanced sense of self-efficacy occurs as a result of the process’’. “This is distinguished from a patient simply becoming more compliant.”

They added that actively engaged patients may also have a greater understanding of their condition, a better relationship with their doctor, be more likely to attend appointments and stick to their treatments – leading to better outcomes.

“In general, in medicine we significantly underestimate and underutilise people’s own resources in dealing with their illness,” Professor Jelinek said. “We expect people to become compliant.” 

Retreat programs such as those run by the Yarra Valley Living Centre also gave people connectedness by providing a supportive environment, the benefits of which can be profound. “The whole basis of the retreat program is that people become the captain of their own health ship,’’ he said.

Hadgkiss, E.J., Jelinek, G.A., Taylor, K.L. et al. Engagement in a program promoting lifestyle modification is associated with better patient-reported outcomes for people with MS. Neurol Sci 36, 845–852 (2015).


LITERATURE REVIEWS AND META-ANALYSES

1. Mindfulness and its relevance for MS – a 2014 review

Three studies (n = 183 participants) were included in the final analysis. Statistically significant beneficial effects relating to quality of life, mental health, and selected physical health measures were sustained at 3 and 6 month follow up.

The authors concluded from the limited data available, MBIs may benefit some MS patients in terms of QOL, mental health, and some physical health measures. They added further studies are needed to clarify how MBIs might best serve the MS population.

Simpson, R, Booth J et al. (2014). Mindfulness based interventions in multiple sclerosis - a systematic review. BMC neurology. 14. 15. 10.1186/1471-2377-14-15.

2. Mental wellbeing, mindfulness and MS – a 2019 meta-analysis

Twelve RCTs including 744 PwMS were eligible for inclusion in this systematic review, eight had data extractable for meta-analysis; n=635. Ethnicity, socioeconomic status, comorbidity and disability were inconsistently reported. MBIs varied from manualised to tailored versions, lasting 6–9 weeks, delivered individually and via groups, both in person and online. Only three adverse events were reported.

The authors concluded MBIs are effective at improving mental well-being for people with MS. More research is needed regarding optimal delivery method, cost-effectiveness and comparative-effectiveness.

Simpson R, Simpson S, Ramparsad N, et al. Mindfulness-based interventions for mental well-being among people with multiple sclerosis: a systematic review and meta-analysis of randomised controlled trials. Journal of Neurology, Neurosurgery &Psychiatry 2019;90:1051-1058.

IN PERSON PROGRAMS

1. MS quality of life, depression, and fatigue improve after mindfulness training – a randomized trial

150 adults with relapsing-remitting or secondary progressive MS were randomly assigned to the intervention - a structured 8-week program of mindfulness training.  

This trial provides Class III evidence that MBI compared with UC improved HRQOL, fatigue, and depression up to 6 months postintervention. In addition, the findings demonstrate broad feasibility and acceptance of, as well as satisfaction and adherence with, a program of mindfulness training for patients with MS. The results may also have treatment implications for other chronic disorders that diminish HRQOL.

Grossman P, Kappos L, Gensicke H, et al. MS quality of life, depression, and fatigue improve after mindfulness training: a randomized trial. Neurology. 2010;75(13):1141-1149. 

2. Progressive Muscle Relaxation effective in MS 

The results of this 2009 study revealed that compared with the control group, patients with multiple sclerosis in the experimental group who practiced the progressive muscle relaxation over eight weeks, experienced higher quality of life in physical and mental dimensions.

Gafari S et al. Effectiveness of applying progressive muscle relaxation technique on quality of life of patients with multiple sclerosis. J Clin Nursing 2009, Vol 8, 2171-2179

EDITOR’S NOTE. The Progressive Muscle Relaxation practice referred to here is the basis for the Deep Relaxation practice on the Allevi8 App. 

3. Progressive Muscle Relaxation and dose dependent benefits in MS

The authors of this 2014 study point out there is a well-established adverse reciprocal relationship between stress and multiple sclerosis (MS). However, stress management in these patients has been parsimoniously studied. In this parallel randomized controlled trial, relapsing-remitting MS patients were randomly assigned to undergo either an 8-week stress management program (n = 31; relaxation breathing and progressive muscle relaxation, twice a day) or not (n = 30). 

In patients in the intervention group, perceived stress and symptoms of depression were significantly decreased after 8 weeks of relaxation. Repeated measures analyses showed significant group-by-time interactions for both the number of weekly symptoms and the mean intensity per symptom. 

Artemios K et al, Stress Management and Multiple Sclerosis: A Randomized Controlled Trial, Archives of Clinical Neuropsychology, Volume 27, Issue 4, June 2012, Pages 406–416,

4. MS, psychological distress, cognitive dysfunctioning and mindfulness - a pilot

Twenty-five MS patients completed the MBSR training and psychological measures, of which 16 patients completed the cognitive tests. Significant improvements were found in depressive symptoms, quality of life, fatigue, mindfulness skills, and self-compassion. Of the cognitive tests, performance on a visual spatial processing test significantly improved after the intervention. Overall, this pilot study showed promising results of the effects of MBSR on reducing psychological distress, and it suggests MBSR might improve cognitive functioning in MS patients. 

Blankespoor, R.J., Schellekens, M.P., et al. The Effectiveness of Mindfulness-Based Stress Reduction on Psychological Distress and Cognitive Functioning in Patients with Multiple Sclerosis: a Pilot Study. Mindfulness 8, 1251–1258 (2017).

5. MS and pain – a cross-sectional survey

Chronic pain is a common symptom in people with multiple sclerosis (MS) and often requires a multimodal approach to care. The practice of mindfulness has been shown to decrease the experience of pain in other conditions, yet little is known about the relationship between mindfulness and pain in people with MS. The objective of this cross-sectional survey of 132 people with any type of MS was to evaluate the association between pain interference and trait mindfulness in people with MS.

The relationship between pain and mindfulness was found to be clinically meaningful and highly significant. These results suggest a clinically significant association between mindfulness and pain interference in MS and support further exploration of mindfulness-based interventions in the management of MS-related pain.These results support further exploration of mindfulness-based interventions in the management of MS-related pain.

Senders A et al. Association Between Pain and Mindfulness in Multiple Sclerosis: A Cross-sectional Survey. Int J MS Care. 2018;20(1):28-34. doi:10.7224/1537-2073.2016-076

6. Level of interest and engagement with meditation

This study aimed to describe website traffic and qualitatively analyse an e-health community discussion forum for people affected by multiple sclerosis visiting the Overcoming Multiple Sclerosis (OMS) website.

This mixed methods study combined descriptive analysis of website traffic over 7 years and 1 month, and qualitative analysis of 1 week of posts in the meditation topic, coded into theme groups using qualitative thematic analysis.

There were 166 meditation topics posted with 21,530 initial views of primary post and 785 sub-post responses. Meditation posts and sub-posts received 368,713 replies. Number of views increased from 4,684 in 2011 to over 80,000 in 2017, a considerably greater rate of increase than overall traffic.

Qualitative analysis of posts on the meditation forum identified themes of barriers and enablers to utilization of meditation resources. Enablement themes dominated, observed across six of the seven theme groups with various forms of positive social and emotional support to learn and practice meditation. One theme, negative emotion, was identified as a barrier.

The OMS peer-to-peer patient online discussion forum serves important functions in encouraging, educating and enabling its growing online community. Our analysis may help improve and innovate online support for lifestyle management in many chronic diseases.

O’Donnell JM, Jelinek GA et al. (2020) Therapeutic utilization of meditation resources by people with multiple sclerosis: insights from an online patient discussion forum, Informatics for Health and Social Care, 45:4, 374-384, 

7. Guided imagery for use in MS

This exploratory efficacy study examined the effects of Healing Light Guided Imagery (HLGI), a novel variant of guided imagery, compared with a wait-list control in patients with relapsing-remitting multiple sclerosis. 

Patients who completed HLGI (N = 9) showed significant reductions in depressed mood and fatigue and showed significant gains in physical and mental quality of life compared with journaling (N = 8). Our results suggest that HLGI can improve self-reported physical and mental well-being in patients with relapsing-remitting multiple sclerosis. 

Case LK et al. Guided Imagery Improves Mood, Fatigue, and Quality of Life in Individuals With Multiple Sclerosis: An Exploratory Efficacy Trial of Healing Light Guided Imagery. J Evid Based Integr Med. 2018 Jan-Dec;23:25 

EDITOR’S NOTE. This Guided Imagery practice is very similar to the Healing Light practice on the Allevi8 App. 

ONLINE MINDFULNESS and MEDITATION PROGRAMS for PEOPLE with MS

1. MS, distress levels, service costs, Skype and mindfulness

This randomised trial assessed the potential effectiveness and cost-effectiveness of a specially adapted Skype distant-delivered mindfulness intervention, designed to reduce distress for people affected by primary and secondary progressive MS.

Forty participants were randomly assigned to the 8-week intervention. Distress scores were lower in the intervention group compared with the control group at postintervention and follow-up. Mean scores for pain, fatigue, anxiety, depression, impact of MS were reduced for the mindfulness group compared with control group at posttherapy and follow-up. There were no differences in quality-adjusted life years, but an 87.4% probability that the intervention saves on service costs and improves outcome. 

Bogosian A, et al. Distress improves after mindfulness training for progressive MS: A pilot randomised trial. Mult Scler. 2015 Aug;21(9):1184-94.

2. MS and online mindfulness – the need for follow-up

139 participants were randomly assigned to an MS-specific online mindfulness meditation intervention or to a psychoeducational (active control) group. Participants were assessed for QOL, depression, anxiety, sleep problems, and fatigue, at three different times: at recruitment, after 2 months, and after 6 months.

In comparison to the control group, the experimental subjects reported higher QOL and lower depression, anxiety, and sleep problems at the end of intervention. However, after 6 months these group differences were no longer significant.

An online MBI could be an effective psychological treatment for the promotion of well-being in MS in short-term. However, the lack of lasting effects requires the development of new strategies to support long-term changes.

Cavalera C, et al. Online meditation training for people with multiple sclerosis: A randomized controlled trial. Mult Scler. 2019 Apr;25(4):610-617. 

3. Online mindfulness leads to significant gains – a 2016 study 

Thirty people with various forms of MS were 2:1 randomized to either active training (one hourly phone session per week) or a control condition of initial instruction only (with no further training) for six weeks. 

Those in the mindfulness training group  showed significant improvement in cognitive measures of information processing, along with greater reduction in fatigue, depressive symptoms and improved sleep quality after the mindfulness training. Fidelity to daily meditation practice was greatest for those who were initially seeking stress reduction training. 

The authors concluded providing instruction and practice through a telemedicine platform greatly improves access and lowers the cost of this symptomatic treatment approach.

Frontario a et al Telehealth Mindfulness Meditation Improves Cognitive Performance in Adults with Multiple Sclerosis (MS); Neurology Apr 2016, 86 (16 Supplement) P3.092;

4. Online programs and their benefits – a meta-analysis

The aim of this meta-analysis of 15 randomised controlled studies was to estimate the overall effects of online MBIs on mental health. Results showed that online MBIs have a small but significant beneficial impact on depression, anxiety, well-being and mindfulness. The largest effect was found for stress, with a moderate effect size. 

For stress and mindfulness, analysis demonstrated significantly higher effect sizes for guided online MBIs than for unguided online MBIs. In addition, effect sizes for stress were significantly moderated by the number of intervention sessions. 

The researchers concluded their findings indicate online MBIs have potential to contribute to improving mental health outcomes.

Spijkerman MPJ et al. Effectiveness of online mindfulness-based interventions in improving mental health: A review and meta-analysis of randomised controlled trials. Clinical Psychology Review Vol 45, 2016, 102-114  

5. App use improves mental health

Previous research has shown one in five Australians (21%) have taken time off work in the past 12 months due to feeling stressed, anxious, depressed or mentally unhealthy. Workers who took part in this 30 day app trial were assessed over 12 months and reported fewer depressive symptoms while scores for workplace performance, resilience and wellbeing had improved.

“This is the first time researchers have ever been able to achieve reductions in depression incidence using an app alone,” claimed the lead author Dr Mark Deady.

LINK HERE TO THE ARTICLE

CONCLUSION

There is a solid evidence base for mindfulness and meditation being used to help people affected by Multiple Sclerosis (including their carers). These interventions can reduce the associated symptoms of MS such as fatigue and mobility issues, along with reducing stress, anxiety and depression, as well as assisting in actual recovery. 

Also, there is good evidence online mindfulness - based programs have positive benefits and that these benefits are increased with the support of an on-line guide or mentor. Further, the evidence concludes increasing the number of guided sessions increases the measured benefits.

Yarra Valley Living Centre is transitioning

Sad news this. So many of us will have happy memories of times well spent on this amazing land, meeting, working with or supporting wonderful people doing truly wonder - full things. 

And as all things change, it seems the conditions created by the pandemic have proven too much to overcome and the Centre will close, with the prospect of morphing into something new. So this week, a few reflections and observations, but first

Thought for the day

The world is a fragile and unpredictable place. 

There are no sacred cows here either :) 

Everything can be turned upside down in a moment. 

That must not be a shock, 

But rather an expectation of an inevitability.  

If we had 1000 lifetimes to live, 

We would pursue every pleasure and adventure. 

Fulfill every wish. 

But after all that, at some point,  

We would choose a life that is a total surprise. 

One where nothing is under control, 

Where you do not know what is going to happen. 

That is the life we are living right now. 

The closer I am to experiencing reality 

Instead of trying to control it, 

The closer I am to God. 

This year is a practice in presence.

Adam Schwartz

Maybe it is worth remembering the work of the Foundation began in 1981 with the inception of the Melbourne Cancer Support Group in rented premises. It was not long before we were conducting wellness groups and meditation programs. Residential programs commenced end of 1983. 

However, it was not until 1984 the land at Yarra Junction was purchased and not until 1991 we had established buildings on that land to enable fully residential programs to be presented there.

So the early history was of many years without a place to call a centre we owned. While it is appropriate to mourn the end of the Living Centre as we know it; it will be interesting to learn what arises in its absence.

Having said that, so many people benefited from that wonderful property. It was selected because of its palpable presence. 

So many people have walked onto those 40 acres and felt a deep, natural peace, along with an atmosphere of healing. Maybe it is because the land is in the heart of the Yarra Valley with all its magnificent tall trees. Maybe it is because the buildings are nestled into the land away from roads and the gaze of others. There is comfort in its solitude. Maybe it is the view from the top of the hill, or the tranquil sounds of the Little Yarra River flowing on through.

Maybe the place had significance for its indigenous ancestors; it certainly has been developed more recently with work, love, prayer, a great deal of meditation and the good-hearted efforts of many, many well motivated people.

Having not been so directly involved for nearly a decade now, I remain acutely aware of all these good people who have contributed. Those who donated time or money, those who worked as staff or as volunteers, those who attended programs and contributed their own learnings and energies. What a remarkable time we all had! And how much good work was accomplished – so many people’s lives transformed for the better.

The first Melbourne Cancer Support Group, the genesis for all this, was held on 16th September 1981. It will be 40 years this September since it all began. Forty years. Wow!

People are beginning to ask me how I feel about the closure. 

It is like this.

I feel deeply saddened that things have changed to a point where the Centre is no longer viable. So many people benefited from what was offered there by an incredible crew of staff and volunteers. And while the MS work is carried forward by Overcoming MS, and there are plenty of people and groups offering meditation and retreats, there is real concern for how the cancer work will continue to be made available. In my view the cancer residential program remains world’s best practice; offering a truly integrated, lifestyle-based, cancer self-help program. 

It is hard to be clear why such a closure should happen; the pandemic was clearly a major and final factor, however, it would be simplistic to say there was no more to it. 

Times change. People change. Foundations change. Some come for a while, do their work and then fold; others morph into something new.

Regarding ownership of land, it always has been clear – we never really own land, we simply serve as its custodians and guardians for a while. My aim with all the places I have lived and worked upon was to leave them better than when I arrived. 

Also, I do not identify too closely with the many and varied roles I have played in this life. 

So - co-Founder of the Foundation, student, teacher, father, son, husband, veterinarian, athlete, football player, gardener, one-legged person – lots of roles. And this by way of saying, I care for what the Foundation has offered and may still offer, but have little attachment to its personal impact upon my own sense of self. 

Hope this sounds close to the way it is intended – not dispassionate; I care deeply for others and to be engaged in how to be more useful, but it is what it is and we have no idea as yet as to what will emerge from it all.

I do feel deeply for those closely involved with the Centre as this unfolds. The Board has difficult decisions to make, staff will need to look for new employment, volunteers lose their connection and all those who relate to the Centre as a place of healing and renewal, a place where they might return to one day, and need time to adjust to the loss.

So in practical terms, I have been informed that the meditation retreat Ruth and I will present end of March will be the last before the doors close and staff cease employment. For those of you who know and care for Dorothy Edgelow, every effort is going into ensuring she can continue to live on the property. 

Apparently discussions are under way with the Board and several groups interested in taking
responsibility for running the Centre going forward, with different models being explored as to how this might work. 

The Board has told me their primary aims are to preserve the legacy of the Foundation and to be of benefit to the community as much as possible. 

So thank you again to all who participated in what was achieved until now, and all best wishes to those who plan to contribute to what transpires. Life goes on… Bon chance to all.