Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World (32 page)

1
.
www.who.int/healthinfo/global_burden_disease/projections/en/index.html
.

2
. Zisook, S., et al. (2007), “Effect of Age at Onset on the Course of Major Depressive Disorder,”
American Journal of Psychiatry
, 164, pp. 1539–46, doi: 10.1176/appi.ajp.2007.06101757.

3
. Klein, D. N. (2010), “Chronic Depression: diagnosi
s and classification,”
Current Directions in Psychological
Science, 19, pp. 96–100.

4
. Twenge, J. M. (2000), “Age of anxiety? Birth cohort changes in anxiety and neuroticism, 1952–1993,”
Journal of Personality and Social Psychology,
79, pp. 1007–21.

5
. Michalak, J. (2010), “Embodied effects of Mindfulness-based Cognitive Therapy,”
Journal of Psychosomatic Research,
68, pp. 311–14.

6
. Strack, F., Martin, L. & Stepper, S. (1988), “Inhibiting and facilitating conditions of the human smile: A nonobtrusive test of the facial feedback hypothesis,”
Journal of Personality and Social Psychology
, 54, pp
. 768–77.

7
. Way, B. M., Creswell, J. D., Eisenberger, N. I. & Lieberman, M. D. (2010), “Dispositional Mindfulness and Depressive Symptomatology: Correlations
with Limbic and Self-Referential Neural Activity During Rest,”
Emotion
, 10, pp. 12–24.

8
. Watkins, E. & Baracaia, S. (2002), “Rumination and social problem-solving in depression,”
Behavior Research and Therapy,
40, pp. 1179–89.

1
. The distinction between Doing and Being modes of mind was first made in Kabat-Zinn, J.,
Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress
,
Pain and Illness
(Piatkus, 1990), pp. 60–1 and 96–7.

2
. See Jon Kabat-Zinn’s
Coming to Our Senses: Healing Ourselves and the World Through Mindfulness
(Piatkus, 2005) for more detailed discussion of these issues.

3
. Adapted with permission from Brown, K. W. & Ryan, R. M. (2003), “The benefits of
being present: Mindfulness and its role in psychological well-being,”
Journal of Personality and Social Psychology,
84, pp. 822–48.

4
. In this book, we provide an eight-week course for you to taste the benefits of mindfulness directly. In our clinic, participants are invited to do longe
r meditations over eight weeks, and if you wish to sample these, you could look at
www.mindfulnessCDs.com
and the book that describes MBCT, which this book is based on:
The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness
by Mark Williams, John Teasdale, Zindel Segal & Jon Kabat-Zinn (Guilford Press, 20
07).

5
. Davidson, R. J. (2004), “What does the prefrontal cortex ‘do’ in affect: Perspectives on frontal EEG asymmetry research,”
Biological Psychology,
67, pp. 219–33.

6
. Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S. F., et al. (2003), “Alterations in brain and immune function produced by mindfulness meditation,”
Psychosomatic Medicine,
65, pp. 564–70.

7
. Lazar, S. W., Kerr, C., Wasserman, R. H., Gray, J. R., Greve, D., Treadway, M. T., McGarvey, M., Quinn, B. T., Dusek, J. A., Benson, H., Rauch, S. L., Moore, C. I. & Fischl, B. (2005), “Meditation experience is associated with increased cortical thickness,”
NeuroReport
, 16, pp. 1893–7.

8
. Craig, A. D. (2004), “Human feelings: why are some more aware than others?”
Trends in Cognitive Sciences
, vol. 8, no.6, pp. 239–41.

9
. Farb, N., Segal, Z. V., Mayberg, H., Bean, J., McKeon, D., Fatima, Z. & Anderson, A. (2007), “Attending to the present: Mindfulnes
s meditation reveals distinct neural modes of self-reference,”
Social Cognitive and Affective Neuroscience,
2, pp. 313–22.

10
. Singer, T., et al. (2004), “Empathy for Pain Involves the Affective but not Sensory Components of Pain,”
Sc
ience
, 303, p. 1157.

11
. Farb, N. A. S., Anderson, A. K., Mayberg, H., Bean, J., McKeon, D. & Segal, Z. V. (2010), “Minding one’s emotions: Mindfulness training alters the neural expression of sadness,”
Emotion
, 10, pp. 225–33.

12
. Fredrickson, B. L., Cohn, M. A., Coffey, K. A., Pek, J. & Finkel, S. M. (2008), “Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources,”
J
ournal of Personality and Social Psychology,
95, pp. 1045–62. See Barbara Fredrickson’s Web site at
www.unc.edu/peplab/home.html
.

13
. Shroevers, M. J. & Brandsma, R. (2010), “Is learning mindfulness associated with improv
ed affect after mindfulness-based cognitive therapy?”
British Journal of Psychology,
101, pp. 95–107.

14
. See
http://www.doctorsontm.com/national-institutes-of-health
.

15
. Schneider, R. H., et al. (2005), “Long-Term Effects of Stress Reduction on Mortality in Persons > 55 Years of Age With Systemic Hypertension,”
American Journal of Cardiology
, 95 (9), pp. 1060–64 (
www.ncbi.nlm.nih.gov/pmc/articles/PMC1482831/pdf/nihms2905.pdf
).

16
. Ma, J. & Teasdale, J. D. (2004), “Mindfulness-based cognitive therapy for depression: Replication and exploration of differential relapse prevention effects,”
Journal of Consulting and Clinical Psych
ology
, 72, pp. 31–40; Segal, Z. V., Williams, J. M. G. & Teasdale, J. D.,
Mindfulness-based Cognitive Therapy for Depression: A New Approach to Preventing Relapse
(Guilford Press, 2002).

17
. Kenny, M. A. & W
illiams, J. M. G. (2007), “Treatment-resistant depressed patients show a good response to Mindfulness-Based Cognitive Therapy,”
Behavior Research & Therapy
, 45, pp. 617–25; Eisendraeth, S. J., Delucchi, K., Bitner, R., Fenimore, P., Smit,
M. & McLane, M. (2008), “Mindfulness-Based Cognitive Therapy for Treatment-Resistant Depression: A Pilot Study,”
Psychotherapy and Psychosomatics
, 77, pp. 319–20; Kingston, T., et al. (2007), “Mindfulness-based cognitive therapy for residual depressive symptoms,”
Psychology and Psychotherapy
, 80, pp. 193–203.

18
. Godfrin, K. &
van Heeringen, C. (2010), “The effects of mindfulness-based cognitive therapy on recurrence of depressive episodes, mental health and quality of life: a randomized controlled study,”
Behavior Research & Therapy
, doi: 10.1016/j.brat.2010.04.006.

19
. Kuyken, W., et al. (2008), “Mindfulness-Based Cognitive Therapy to Prevent Relapse in Recurrent Depression,”
Journal of Consulting and Clinical Psycholog
y,
76, pp. 966–78; Segal, Z. et al. (2010), “Antidepressant Monotherapy versus Sequential Pharmacotherapy and Mindfulness-Based Cognitive Therapy, or Placebo, for Relapse Prophylaxis in Recurrent Depression,”
Archives of General Psychiatry
, 67, pp.1256–64.

20
. Weissbecker, I., Salmon, P., Studts, J. L., Floyd, A. R., Dedert, E. A. & Sephton, S. E. (2002), “Mindfulness-Based Stress Reduction and Sense of Coherence Among Women with Fibromyalgia,”
Journal of Clinical Psychology in Medical Settings
, 9, pp. 297–307; Dobkin, P. L. (2008), “Mindfulness-based stress reduction: What processes are at w
ork?”
Complementary Therapies in Clinical Practice
, 14, pp. 8–16.

1
. You can check out this experiment in the video at
http://viscog.beckman.illinois.edu/flashmovie/12.php
, or a similar one on YouTube here:
www.youtube.com/watch?v=yqwmnzhgB80
.

2
. Kabat-Zinn, J.,
Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness
(Piatkus, 1990); Santorelli, S.,
Heal Thy Self: Lessons on Mindfulness in Medicine
(Three Rivers Press, 2000); Williams, J. M. G.,
Teasdale, J. D., Segal, Z. V. & Kabat-Zinn, J.,
The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness
(Guilford Press, 2007).

1
. Wells, G. L. & Petty, R. E. (1980), “The effects of head movements on persuasion,”
Basic and Applied Social Psychology
, vol.1, pp. 219–30.

2
. T. S. Eliot,
B
urnt Norton
in
Four Quartets
(Faber and Faber, 2001).

3
. In our clinical programs, we use a Body Scan lasting between thirty and forty-five minutes once each day. See Kabat-Zinn, J.,
Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness
(Piatkus, 1990
), pp. 92–3; Williams, J. M. G., Teasdale, J. D., Segal, Z. V. & Kabat-Zinn, J.,
The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness
(Guilford Press, 2007), pp. 104–6. In this book, we offer a fifteen-minute Body Scan for you to do twice a day. If you wish to try a longer practice, see Resources on page
265
.

4
. From David Dewulf,
Mindfulness Workbook: Powerfully and Mildly Living in the Present
, by permission. See
www.mbsr.be/
Resources.html.

1
. Douglas Adams,
The Hitchhiker’
s Guide to the Galaxy
(Pan Macmillan, 1979).

2
. Friedman, R. S. & Forster, J. (2001), “
The effects of promotion and prevention cues on creativity,”
Journal of Personality and Social Psychology
, 81, pp. 1001–13.

3
. Steve Jobs speaking at Stanford University in June 2005. See
www.ted.com/talks/steve_jobs_how_to_live_before_you_die.html
.

4
. If you choose, you can continue with the Body Scan once a day in addition to these Week Three practices. The Mindful Movement meditation and the Breath and Body medi
tation are based on: Kabat-Zinn, J.,
Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness
(Piatkus, 1990)—see also
www.mind fulnessCDs.com
—and Williams, J. M. G., Teasdale, J. D., Segal, Z. V. & Kabat-Zinn, J.,
The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness
(Guilford Press, 2007). The Three-Minu
te Breathing Space meditation is from Segal, Z. V., Williams, J. M. G. & Teasdale, J. D.,
Mindfulness-based Cognitive Therapy for Depression: A New Approach to Preventing Relapse
(Guilford Press, 2002), p. 174 an
d Williams, J. M. G., Teasdale, J. D., Segal, Z. V. & Kabat-Zinn, J.,
The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness
(Guilford Press, 2007), pp. 183–4.

5
. See
previous note.

6
. See Vidyamala Burch,
Living Well with Pain and Illness,
Chapter
8
(Piatkus, 2008).

7
. See note 4.

8
. See note 4.

1
. Segal, Z. V., Williams, J. M. G. & Teasdale, J. D.,
Mindfulness-Based Cognitive Therapy for Depression: A New Approach to Preventing Relapse
(Guilford Press, 2002).

2
. Allport, G. W. & Postman, L.,
The Psychology of Rumor
(Holt & Co., 1948).

3
. For “soundscape” see Kabat-Zinn, J.,
Coming to Our Senses: Healing Ourselves and the World Through Mindfulness
(Piatkus, 2005), pp. 205–210. The Sounds and Thoughts meditation is based on Kaba
t-Zinn, J.,
Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness
(Piatkus, 1990) and Williams, J. M.
G, Teasdale, J. D, Segal, Z. V. & Kabat-Zinn, J.,
The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness
(Guilford Press, 2007).

4
. See previous note.

5
. Adapted from Segal, Z. V., Williams, J. M. G. & Teasdale, J. D.,
Mindfulness-Based Cognitive Therapy for Depression: A New Approach to Preventing Relapse
(Guilford Press, 2002).

1
. Rosenbaum, Elana,
Here for Now: Living Well with Cancer through Mindfulness
, pp. 95ff (Hardwick, Satya Hou
se Publications, 2007).

2
. Rosenbaum, p. 99.

3
. Segal, Z. V., Williams, J. M. G. & Teasdale, J. D.,
Mindfulness-based Cognitive Therapy for Depression: A New Approach to Preventing Relapse
(Guilford Press, 2002).