Mindfulness-Based Stress Reduction: How Does It Work?

Mindfulness It is a type of meditation that includes cognitive and psychoeducational elements

One of its programs par excellence is the Mindfulness-Based Stress Reduction (MBSR) developed in 1990 by Kabat-Zinn, an American medical professor, expert in yoga and Zen meditation.

In this article we will explain what this program consists of, what its objectives, components and techniques it uses are. In addition, we will see what empirical evidence says about its effectiveness and results, and we will learn about the characteristics and qualities of Mindfulness in general.

Mindfulness: what does it consist of?

Mindfulness-Based Stress Reduction is a type of Mindfulness-based program Before explaining in detail what this program consists of, let’s see what Mindfulness is and what its main elements are.

Mindfulness, also called full attention, encompasses a series of meditation techniques and tools aimed at focusing attention on the present moment. It is a contemplative experience, which aims not to judge, just observe and feel.

In addition, it includes cognitive elements, such as meditation, breathing, relaxation and yoga, among others, as well as another fundamental element: the Body Scan technique, focused on experiencing one’s own bodily sensations.

This type of meditation has its origins in Zen Buddhist meditation. Kabat-Zinn is an American professor of medicine, considered an important figure in the field of Mindfulness, who promotes its interest throughout the West. Kabat-Zinn, a leading practitioner of yoga and Zen meditation techniques, used the knowledge he had acquired to create the Mindfulness-Based Stress Reduction (MBSR) program.

Qualities

Christopher K. Germer, doctor and creator of different Mindfulness programs, characterizes it with 8 qualities: according to him, Mindfulness is a non-conceptual process (where thoughts are not elaborated), present (focused on the here and now), non-evaluative intentional (the participant decides where his attention is directed), involving participant observation (without judging), non-verbal, exploratory and liberating.

Mindfulness-Based Stress Reduction

Mindfulness-Based Stress Reduction (MBSR) is a type of program based primarily on meditation. It corresponds to the acronym MBSR, for its English name “Mindfulness-based stress reduction program”, and was developed by Kabat-Zinn, an American medical professor, expert in yoga and Zen meditation, in 1990.

Mindfulness-based stress reduction, as its name suggests, aims to reduce stress and anxiety, whether in healthy people or in people with some pathology (mental or physical). In addition, it promotes attention and concentration, and promotes spirituality.

Characteristics

The approach of Mindfulness-Based Stress Reduction is psychoeducational; that is to say, This program focuses on providing the patient with the information they need to understand what they are doing, what the therapy aims for and the changes you are feeling. Its structure is based on 8 weekly sessions, each lasting 2 and a half hours.

It is a group program, which has recorded support material, allowing participants to practice between sessions. On the other hand, through the program sessions, a series of guided formal instructions are administered, which allow participants to acquire the Mindfulness skills necessary to reduce the strength of the stress reaction and the detrimental effect it has on the people.

The goal of Mindfulness-Based Stress Reduction is for the participant to increase their awareness of the present experience, and to do so moment by moment, without judging said experience.

Empirical evidence

In studies carried out comparing this program in healthy subjects and in subjects with some type of disorder, It has been proven how the effects of improvement occur in both groups of subjects Additionally, in another study, MBSR was compared to standard relaxation training, and the results showed how both treatments reduced stress, and did so equally.

On the other hand, studies show that Mindfulness-Based Stress Reduction can reduce trait stress and anxiety, as well as reflective thinking. In addition, it has also been shown how it can increase the participant’s self-compassion and empathy.

However, it is true that much more research is necessary to provide reliable results with sufficient empirical evidence.

Techniques

The techniques that Mindfulness-Based Stress Reduction uses are essentially five. They are the following.

1. Body self-examination

Body self-examination, also called body scan, consists of the patient exploring their body in a very conscious way, focusing their attention and energy on feeling each of the parts of their body. In essence, it is about experiencing the bodily sensations that the organism and the present experience provide.

2. Mindfulness meditation or vipassana

This can be done in a sitting position or walking It consists of focusing on the present moment, trying to leave the mind blank, letting thoughts flow and applying a series of breathing techniques.

3. Hatha Yoga stretches and postures

Hatha Yoga is a type of Yoga that includes a series of characteristic postures and stretches Like all types of Yoga, its objective is to unite the mind with the spirit and the body, acquiring emotional balance.

4. Attention to daily life

Continuing with the same line of mindfulness already mentioned, attention to daily life constitutes another Stress Reduction technique based on mindfulness. It is based on paying attention to what happens around us on a daily basis; This attention is intentional and conscious.

5. Exercise of eating a grape with mindfulness

It can also be a raisin. It is an exercise that aims to increase our level of consciousness, focusing on an act as light as eating a grape or raisin, thinking about what we feel at all times.

Program components

Stress reduction based on full attention, like any Mindfulness program, entails a series of intrinsic components These are key to achieving the stress reduction that Mindfulness techniques promote, as well as the emergence of inner peace and mental and spiritual well-being.

1. Focus on the present moment

Like any Mindfulness practice, Mindfulness-Based Stress Reduction Promotes Intentional Focusing on the Present Moment The goal is to develop full, quality attention that is sustained and focused, rather than scattered and fragmented.

2. Openness to experience

The second component of MBSR is openness to experience, which implies living and participating in it with full awareness. This experience encompasses all the thoughts and bodily sensations that the person has, as well as the external stimuli that they perceive.

3. Radical acceptance

This unconditional acceptance implies not being upset by unpleasant experiences and not getting attached to pleasurable experiences. It means accepting and letting it flow.

4. Don’t judge

It is important that the participant does not judge himself or the experiences he experiences; MBSR also promotes not judging anyone in general. It is a program that aims to open your mind and your perspective on things.

5. Give up control

The last component of Mindfulness-Based Stress Reduction is based on giving up any type of control that you intend to exercise; Thus, it promotes not seeking direct control of thoughts, experiences and oneself, and letting things simply happen. In short, it encourages “being” instead of “doing.”