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Dr. Shauna Shapiro

Good Morning, I Love You: Mindfulness and Self-Compassion Practices to Rewire Your Brain for Calm, Clarity, and Joy


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     ,   .           [18 - Jon Kabat-Zinn et al., Influence of a Mindfulness Meditation-Based Stress Reduction Intervention on Rates of Skin Clearing in Patients with Moderate to Severe Psoriasis Undergoing Phototherapy (UVB) and Photochemotherapy (PUVA), Psychosomatic Medicine 60, no. 5 (September 1998): 62532, doi.org/10.1097/0000684219980900000020.].     ,   ,    ,    .   ,  ,        .    ,  ,  ,   ,     35% ,  ,    .           ,       .

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      Journal of Behavioral Medicine (  )   [19 - Shauna L. Shapiro, Gary E. Schwartz, and Ginny Bonner, Effects of Mindfulness-Based Stress Reduction on Medical and Premedical Students, Journal of Behavioral Medicine 21, no. 6 (December 1998): 58199, doi.org/10.1023/A:1018700829825.].          ,         ,        ,        ,              .         ,    (.   ).




 


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  (     )[21 - Aubrey M. Toole and Linda W. Craighead, Brief Self-Compassion Meditation Training for Body Image Distress in Young Adult Women, Body Image 19 (December 2016): 10412, doi.org/10.1016/j.bodyim.2016.09.001; Antoine Lutz et al., Regulation of the Neural Circuitry of Emotion by Compassion Meditation: Effects of Meditative Expertise, PLOS ONE 3, no. 3 (March 2008): E1897, doi.org/10.1371/journal.pone.0001897.].

  [22 - Daniel A. Monti et al., A Randomized, Controlled Trial of Mindfulness?Based Art Therapy (MBAT) for Women with Cancer, Psycho-Oncology 15, no. 5 (May 2006): 36373, doi.org/10.1002/pon.988; Virginia P. Henderson et al., A Randomized Controlled Trial of Mindfulness-Based Stress Reduction for Women With Early-Stage Breast Cancer Receiving Radiotherapy, Integrative Cancer Therapies 12, no. 5 (January 2013): 40413, doi.org/10.1177/1534735412473640; Maja Johannsen et al., Efficacy of Mindfulness-Based Cognitive Therapy on Late Post-Treatment Pain in Women Treated for Primary Breast Cancer: A Randomized Controlled Trial, Journal of Clinical Oncology 34, no. 28 (October 2016): 339099, doi.org/10.1200/JCO.2015.65.0770.].

  [23 - Anna Kozlowski, Mindful Mating: Exploring the Connection Between Mindfulness and Relationship Satisfaction, Sexual and Relationship Therapy 28, no. 12 (2013): 92104, doi.org/10.1080/14681994.2012.748889.].

  [24 - Robert W. Roeser et al., Mindfulness Training and Reductions in Teacher Stress and Burnout: Results from Two Randomized, Waitlist-Control Field Trials, Journal of Educational Psychology 105, no. 3 (August 2013): 787804, doi.org/10.1037/a0032093.].

  [25 - Eric L. Garland et al., Testing the Mindfulness-to-Meaning Theory: Evidence for Mindful Positive Emotion Regulation from a Reanalysis of Longitudinal Data, PLOS ONE 12, no. 12 (December 2017): E0187727, doi.org/10.1371/journal.pone.0187727.].

  [26 - Roeser et al., Mindfulness Training, 787804; Shauna L. Shapiro, David E. Shapiro, and Gary E. R. Schwartz, Stress Management in Medical Education: A Review of the Literature, Academic Medicine 75, no. 7 (July 2000): 74859.].

 [27 - Lone O. Fjorback et al., Mindfulness-Based Stress Reduction and Mindfulness-Based Cognitive Therapy: A Systematic Review of Randomized Controlled Trials, Acta Psychiatrica Scandinavica 124, no. 2 (August 2011): 10219, doi.org/10.1111/j.16000447.2011.01704.x; Monti et al., A Randomized, Controlled Trial of Mindfulness?Based Art Therapy, 36373.].

 [28 - John J. Miller, Ken Fletcher, and Jon Kabat-Zinn, Three-Year Follow-Up and Clinical Implications of a Mindfulness Meditation-Based Stress Reduction Intervention in the Treatment of Anxiety Disorders. General Hospital Psychiatry 17, no. 3 (May 1995): 192200, doi.org/10.1016/01638343(95)00025-M.].

 

 [29 - Yi-Yuan Tang et al., Short-Term Meditation Training Improves Attention and Self-Regulation, Proceedings of the National Academy of Sciences 104, no. 43 (November 2007), 1715256, doi.org/10.1073/pnas.0707678104.].

 [30 - Britta K. H?lzel et al., Mindfulness Practice Leads to Increases in Regional Brain Gray Matter Density, Psychiatry Research-Neuroimaging 191, no. 1 (January 2011): 3643, doi.org/10.1016/j.pscychresns.2010.08.006.].

 [31 - Izabela Lebuda, Darya L. Zabelina, and Maciej Karwowski. Mind Full of Ideas: A Meta-Analysis of the Mindfulness-Creativity Link, Personality And Individual Differences 93 (April 2016): 2226, doi.org/10.1016/j.paid.2015.09.040.].

  [32 - Lebuda, Zabelina, and Karwowski, Mind Full of Ideas, 2226.].

  [33 - Michael D. Mrazek et al., Mindfulness Training Improves Working Memory Capacity and GRE Performance While Reducing Mind Wandering, Psychological Science 24, no. 5 (May 2013): 77681, doi.org/10.1177/0956797612459659; Yu-Qin Deng, Song Li, and Yi-Yuan Tang, The Relationship Between Wandering Mind, Depression and Mindfulness, Mindfulness 5, no. 2 (April 2014): 12428, doi.org/10.1007/s1267101201577; Matthew A. Killingsworth and Daniel T. Gilbert, A Wandering Mind Is an Unhappy Mind, Science, November 12, 2010, science.sciencemag.org/content/330/6006/932/tab-figures-data.].

   [34 - Brian D. Ostafin and Kyle T. Kassman, Stepping Out of History: Mindfulness Improves Insight Problem Solving, Consciousness and Cognition/ 21, no. 2 (June 2012): 103136, doi.org/10.1016/j.concog.2012.02.014.].

  [35 - Stephanie L. Bowlin and Ruth A. Baer, Relationships Between Mindfulness, Self-Control, and Psychological Functioning, Personality and Individual Differences 52, no. 3 (February 2012): 41115, doi.org/10.1016/j.paid.2011.10.050.].

 

   [36 - Richard J. Davidson et al., Alterations in Brain and Immune Function Produced by Mindfulness Meditation, Psychosomatic Medicine 65, no. 4 (July-August 2003): 56470, doi.org/10.1097/01.PSY.0000077505.67574.E3.].

  [37 - Asfandyar Khan Niazi and Shaharyar Khan Niazi, Mindfulness-Based Stress Reduction: A Non-Pharmacological Approach for Chronic Illnesses, North American Journal of Medical Sciences 3, no. 1 (January 2011): 2023, doi.org/10.4297/najms.2011.320.].

  [38 - Jon Kabat-Zinn, An Outpatient Program in Behavioral Medicine for Chronic Pain Patients Based on the Practice of Mindfulness Meditation: Theoretical Considerations and Preliminary Results, General Hospital Psychiatry 4, no. 1 (April 1982): 3347, doi.org/10.1016/01638343(82)900263.].

         [39 - Perla Kaliman et al., Rapid Changes in Histone Deacetylases and Inflammatory Gene Expression in Expert Meditators, Psychoneuroendocrinology 40 (February 2014): 96107, doi.org/10.1016/j.psyneuen.2013.11.004.].

 - ,   ,     [40 - Niazi and Niazi, Mindfulness-Based Stress Reduction, 2023.].

   ( )[41 - Rose H. Matousek, Patricia L Dobkin, and Jens Pruessner. Cortisol as a Marker for Improvement in Mindfulness-Based Stress Reduction, Complementary Therapies in Clinical Practice 16, no. 1 (February 2010): 1319, doi.org/10.1016/j.ctcp.2009.06.004.].

  [42 - Shauna L. Shapiro et al., The Efficacy of Mindfulness-Based Stress Reduction in the Treatment of Sleep Disturbance in Women with Breast Cancer: An Exploratory Study, Journal of Psychosomatic Research 54, no. 1 (January 2003): 8591, doi.org/10.1016/S00223999(02)005469; Jason C. Ong, Shauna L. Shapiro, and Rachel Manber, Combining Mindfulness Meditation with Cognitive-Behavior Therapy for Insomnia: A Treatment-Development Study. Behavior Therapy 39, no. 2 (June 2008): 17182, doi.org/10.1016/j.beth.2007.07.002; Jason C. Ong et al., A Randomized Controlled Trial of Mindfulness Meditation for Chronic Insomnia, Sleep 37, no. 9 (September 2014): 155363, doi.org/10.5665/sleep.4010.].

    ,   , ,  ,   [43 - H?lzel et al., Mindfulness Practice, 3643; Lazar et al., Meditation Experience, 189397.].

   (,      ,   ,    )[44 - Tonya L. Jacobs et al., Intensive Meditation Training, Immune Cell Telomerase Activity, and Psychological Mediators, Psychoneuroendocrinology 36, no. 5 (June 2011): 66481, doi.org/10.1016/j.psyneuen.2010.09.010.].

     ,    [45 - Daniel J. Siegel, Mindful Awareness, Mindsight, and Neural Integration, The Humanistic Psychologist 37, no. 2 (April-June 2009): 13758, doi.org/10.1080/08873260902892220; Daniel J. Siegel, Mindfulness Training and Neural Integration: Differentiation of Distinct Streams of Awareness and the Cultivation of Well-Being, Social Cognitive and Affective Neuroscience 2, no. 4 (December 2007): 25963, doi.org/10.1093/scan/nsm034.].



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notes








1


     . . .




2


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3


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4


    . . .




5


Shauna L. Shapiro and Gary E. Schwartz, The Role of Intention in Self-Regulation: Toward Intentional Systemic Mindfulness, in Handbook of Self-Regulation, ed. Monique Boekaerts, Paul R. Pintrich, and Moshe Zeidner (New York: Academic Press, 1999),25373.




6


Philip Brickman, Dan Coates, and Ronnie Janoff-Bulman, Lottery Winners and Accident Victims: Is Happiness Relative? Journal of Personality and Social Psychology 36, no. 8 (August 1978), 91727.




7


 ,  .   .     ,   . .: ,   , 2018.




8


 .  .           . .: , 2018.




9


Eleanor A. Maguire et al., Navigation-Related Structural Change in the Hippocampi of Taxi Drivers, Proceedings of the National Academy of Sciences 97, no. 8 (April 11, 2000): 4398403, doi.org/10.1073/pnas.070039597.




10


Sara W. Lazar et al., Meditation Experience Is Associated with Increased Cortical Thickness, Neuroreport 16, no. 17 (November 28, 2005): 189397, doi.org/10.1097/01.wnr.0000186598.66243.19.




11


Alvaro Pascual-Leone et al., Modulation of Muscle Responses Evoked by Transcranial Magnetic Stimulation during the Acquisition of New Fine Motor Skills, Journal of Neurophysiology 74, no. 3 (September 1995): 103745, doi.org/10.1152/jn.1995.74.3.1037.




12


 .  .        . .: , 2018.




13


Daniel J. Siegel, The Developing Mind, Second Edition: How Relationships and the Brain Interact to Shape Who We Are (New York: Guilford Press, 2012), 19.




14


Peter M. Gollwitzer and Paschal Sheeran, Implementation Intentions and Goal Achievement: A Meta?Analysis of Effects and Processes, Advances in Experimental Social Psychology 38 (2006): 69119, doi.org/10.1016/S00652601(06)380021.




15


Jack Kornfield, What Really Heals and Awakens: Highlights from Symposium 2018, Psychotherapy Networker, May/June 2018, psychotherapynetworker.org/magazine/article/1163/what-really-heals-and-awakens.




16


 ,  . .    ,       . .: , 2019.




17


Shauna L. Shapiro et al., Contemplation in the Classroom: A New Direction for Improving Childhood Education, Educational Psychology Review 27, no. 1 (March 2015): 130, doi.org/10.1007/s1064801492653.




18


Jon Kabat-Zinn et al., Influence of a Mindfulness Meditation-Based Stress Reduction Intervention on Rates of Skin Clearing in Patients with Moderate to Severe Psoriasis Undergoing Phototherapy (UVB) and Photochemotherapy (PUVA), Psychosomatic Medicine 60, no. 5 (September 1998): 62532, doi.org/10.1097/0000684219980900000020.




19


Shauna L. Shapiro, Gary E. Schwartz, and Ginny Bonner, Effects of Mindfulness-Based Stress Reduction on Medical and Premedical Students, Journal of Behavioral Medicine 21, no. 6 (December 1998): 58199, doi.org/10.1023/A:1018700829825.




20


Matthieu Ricard, Antoine Lutz, and Richard J. Davidson, Neuroscience Reveals the Secrets of Meditations Benefits, Scientific American, November 2014, 3845, scientificamerican.com/article/neuroscience-reveals-the-secrets-of-meditation-s-benefits/; Yuna L. Ferguson and Kennon M. Sheldon, Trying to Be Happier Really Can Work: Two Experimental Studies, The Journal of Positive Psychology 8, no. 1 (January 2013): 2333, doi.org/10.1080/17439760.2012.747000.




21


Aubrey M. Toole and Linda W. Craighead, Brief Self-Compassion Meditation Training for Body Image Distress in Young Adult Women, Body Image 19 (December 2016): 10412, doi.org/10.1016/j.bodyim.2016.09.001; Antoine Lutz et al., Regulation of the Neural Circuitry of Emotion by Compassion Meditation: Effects of Meditative Expertise, PLOS ONE 3, no. 3 (March 2008): E1897, doi.org/10.1371/journal.pone.0001897.




22


Daniel A. Monti et al., A Randomized, Controlled Trial of Mindfulness?Based Art Therapy (MBAT) for Women with Cancer, Psycho-Oncology 15, no. 5 (May 2006): 36373, doi.org/10.1002/pon.988; Virginia P. Henderson et al., A Randomized Controlled Trial of Mindfulness-Based Stress Reduction for Women With Early-Stage Breast Cancer Receiving Radiotherapy, Integrative Cancer Therapies 12, no. 5 (January 2013): 40413, doi.org/10.1177/1534735412473640; Maja Johannsen et al., Efficacy of Mindfulness-Based Cognitive Therapy on Late Post-Treatment Pain in Women Treated for Primary Breast Cancer: A Randomized Controlled Trial, Journal of Clinical Oncology 34, no. 28 (October 2016): 339099, doi.org/10.1200/JCO.2015.65.0770.




23


Anna Kozlowski, Mindful Mating: Exploring the Connection Between Mindfulness and Relationship Satisfaction, Sexual and Relationship Therapy 28, no. 12 (2013): 92104, doi.org/10.1080/14681994.2012.748889.




24


Robert W. Roeser et al., Mindfulness Training and Reductions in Teacher Stress and Burnout: Results from Two Randomized, Waitlist-Control Field Trials, Journal of Educational Psychology 105, no. 3 (August 2013): 787804, doi.org/10.1037/a0032093.




25


Eric L. Garland et al., Testing the Mindfulness-to-Meaning Theory: Evidence for Mindful Positive Emotion Regulation from a Reanalysis of Longitudinal Data, PLOS ONE 12, no. 12 (December 2017): E0187727, doi.org/10.1371/journal.pone.0187727.




26


Roeser et al., Mindfulness Training, 787804; Shauna L. Shapiro, David E. Shapiro, and Gary E. R. Schwartz, Stress Management in Medical Education: A Review of the Literature, Academic Medicine 75, no. 7 (July 2000): 74859.




27


Lone O. Fjorback et al., Mindfulness-Based Stress Reduction and Mindfulness-Based Cognitive Therapy: A Systematic Review of Randomized Controlled Trials, Acta Psychiatrica Scandinavica 124, no. 2 (August 2011): 10219, doi.org/10.1111/j.16000447.2011.01704.x; Monti et al., A Randomized, Controlled Trial of Mindfulness?Based Art Therapy, 36373.




28


John J. Miller, Ken Fletcher, and Jon Kabat-Zinn, Three-Year Follow-Up and Clinical Implications of a Mindfulness Meditation-Based Stress Reduction Intervention in the Treatment of Anxiety Disorders. General Hospital Psychiatry 17, no. 3 (May 1995): 192200, doi.org/10.1016/01638343(95)00025-M.




29


Yi-Yuan Tang et al., Short-Term Meditation Training Improves Attention and Self-Regulation, Proceedings of the National Academy of Sciences 104, no. 43 (November 2007), 1715256, doi.org/10.1073/pnas.0707678104.




30


Britta K. H?lzel et al., Mindfulness Practice Leads to Increases in Regional Brain Gray Matter Density, Psychiatry Research-Neuroimaging 191, no. 1 (January 2011): 3643, doi.org/10.1016/j.pscychresns.2010.08.006.




31


Izabela Lebuda, Darya L. Zabelina, and Maciej Karwowski. Mind Full of Ideas: A Meta-Analysis of the Mindfulness-Creativity Link, Personality And Individual Differences 93 (April 2016): 2226, doi.org/10.1016/j.paid.2015.09.040.




32


Lebuda, Zabelina, and Karwowski, Mind Full of Ideas, 2226.




33


Michael D. Mrazek et al., Mindfulness Training Improves Working Memory Capacity and GRE Performance While Reducing Mind Wandering, Psychological Science 24, no. 5 (May 2013): 77681, doi.org/10.1177/0956797612459659; Yu-Qin Deng, Song Li, and Yi-Yuan Tang, The Relationship Between Wandering Mind, Depression and Mindfulness, Mindfulness 5, no. 2 (April 2014): 12428, doi.org/10.1007/s1267101201577; Matthew A. Killingsworth and Daniel T. Gilbert, A Wandering Mind Is an Unhappy Mind, Science, November 12, 2010, science.sciencemag.org/content/330/6006/932/tab-figures-data.




34


Brian D. Ostafin and Kyle T. Kassman, Stepping Out of History: Mindfulness Improves Insight Problem Solving, Consciousness and Cognition/ 21, no. 2 (June 2012): 103136, doi.org/10.1016/j.concog.2012.02.014.




35


Stephanie L. Bowlin and Ruth A. Baer, Relationships Between Mindfulness, Self-Control, and Psychological Functioning, Personality and Individual Differences 52, no. 3 (February 2012): 41115, doi.org/10.1016/j.paid.2011.10.050.




36


Richard J. Davidson et al., Alterations in Brain and Immune Function Produced by Mindfulness Meditation, Psychosomatic Medicine 65, no. 4 (July-August 2003): 56470, doi.org/10.1097/01.PSY.0000077505.67574.E3.




37


Asfandyar Khan Niazi and Shaharyar Khan Niazi, Mindfulness-Based Stress Reduction: A Non-Pharmacological Approach for Chronic Illnesses, North American Journal of Medical Sciences 3, no. 1 (January 2011): 2023, doi.org/10.4297/najms.2011.320.




38


Jon Kabat-Zinn, An Outpatient Program in Behavioral Medicine for Chronic Pain Patients Based on the Practice of Mindfulness Meditation: Theoretical Considerations and Preliminary Results, General Hospital Psychiatry 4, no. 1 (April 1982): 3347, doi.org/10.1016/01638343(82)900263.




39


Perla Kaliman et al., Rapid Changes in Histone Deacetylases and Inflammatory Gene Expression in Expert Meditators, Psychoneuroendocrinology 40 (February 2014): 96107, doi.org/10.1016/j.psyneuen.2013.11.004.




40


Niazi and Niazi, Mindfulness-Based Stress Reduction, 2023.




41


Rose H. Matousek, Patricia L Dobkin, and Jens Pruessner. Cortisol as a Marker for Improvement in Mindfulness-Based Stress Reduction, Complementary Therapies in Clinical Practice 16, no. 1 (February 2010): 1319, doi.org/10.1016/j.ctcp.2009.06.004.




42


Shauna L. Shapiro et al., The Efficacy of Mindfulness-Based Stress Reduction in the Treatment of Sleep Disturbance in Women with Breast Cancer: An Exploratory Study, Journal of Psychosomatic Research 54, no. 1 (January 2003): 8591, doi.org/10.1016/S00223999(02)005469; Jason C. Ong, Shauna L. Shapiro, and Rachel Manber, Combining Mindfulness Meditation with Cognitive-Behavior Therapy for Insomnia: A Treatment-Development Study. Behavior Therapy 39, no. 2 (June 2008): 17182, doi.org/10.1016/j.beth.2007.07.002; Jason C. Ong et al., A Randomized Controlled Trial of Mindfulness Meditation for Chronic Insomnia, Sleep 37, no. 9 (September 2014): 155363, doi.org/10.5665/sleep.4010.




43


H?lzel et al., Mindfulness Practice, 3643; Lazar et al., Meditation Experience, 189397.




44


Tonya L. Jacobs et al., Intensive Meditation Training, Immune Cell Telomerase Activity, and Psychological Mediators, Psychoneuroendocrinology 36, no. 5 (June 2011): 66481, doi.org/10.1016/j.psyneuen.2010.09.010.




45


Daniel J. Siegel, Mindful Awareness, Mindsight, and Neural Integration, The Humanistic Psychologist 37, no. 2 (April-June 2009): 13758, doi.org/10.1080/08873260902892220; Daniel J. Siegel, Mindfulness Training and Neural Integration: Differentiation of Distinct Streams of Awareness and the Cultivation of Well-Being, Social Cognitive and Affective Neuroscience 2, no. 4 (December 2007): 25963, doi.org/10.1093/scan/nsm034.




46


Amishi Jha, associate professor of psychology, University of Miami, in discussion with the author, March 2019.


