H¨¨¨¨olzel et Al BA.

Question 1

Who is Britta Hölzel?

Answer 1

A psychologist, neuroscientist and MBSR and yoga teacher.

She connected the transformational power she found in practices (like Indian and Asian meditation traditions), to MRIs and neuroplasticity.

Question 2

MRI

Answer 2

Magnetic resonance imaging

Question 3

Neuroplasticity

Answer 3

Neuroplasticity refers to the lifelong capacity of the brain to change and rewire itself in response to the stimulation of learning and experience.

Question 4

Psychology being Investigated:
Mindfulness

Answer 4

A stress reduction technique used to improve wellbeing. Develops awareness of present moment + encourages compassionate and non judgmental attitudes.

Commonly associates with eastern religions and philosophies-now practice worlwide by millions who seek calmness in their fast paced + stressful lives.

Also has been incorporated in treatment programmes for ppl with conditions including anxiety, chronic pain. and substance abuse: due to increasing amount of evidence suppporting its positive impact on wellbeing.

Question 5

Psychology being Investigated:
Localisation of Function

Answer 5

Concept that specific brain structures are repsonsible for specific behavior/cognition processes.

-One way of finiding fumctions is to monitor how they change over time following regular practice of a certain skill.

Question 6

Psychology being Investigated:
MRI Scans

Answer 6

Used to create detailed models of human brain. Can then be used to measure microscopic changes following mindfulness practice (in diff structures).

changes: strcutural plasticity-can be quantified using VBM, a process that measures cc of GM in key brain structures, before+after. They can then apply this to investigations.

Question 7

MBSR

Answer 7

Mindfulness-based Stress Reduction

Question 8

Hippocampus

Answer 8

Memory and learning

Question 9

Amyglada

Answer 9

emotional regulation + stress

Question 10

Prefrontal cortex

Answer 10

Decision making + attention

Question 11

Posterior cingulate

Answer 11

self-awareness

Question 12

Gray Matter

Answer 12

Type of brain tissue.

The place where the processing of sensation, perception, voluntary movement, learning, speech and cognition takes place.

Question 13

VBM

Answer 13

Voxel-based morphometry

Question 14

Insulae

Answer 14

At least partially responsible for awareness.

Question 15

Background:
MBSR

Answer 15

Technique developed by USA prof. Jon kabat-zin, which combines Buddhist meditation with a scientific-based evidence approach. His 8 week programme includes 2.5hr weekly group meetings + one 6.5hr training day.

Question 16

Background:
3 Techniques

Answer 16

Group meetings include training in 3 techs, which members are encouraged to build into their everyday

> > Body Scanning-slowly becoming aware of sensations in each area of body, in turn gradually developing awareness of whole body + mind.

> > Mindful yoga-Gentle stretching, co-ordinated, slow movements and breathing w a focus on moment-to-moment experience. Full awareness of one’s presence in the here-and-now and the development of self compassion w an awareness and acceptance of the body’s potential and limitations.

> > Sitting Meditation-developing awareness of the sensation of breathing and of sensory info, emotions, gradually developing awareness of all aspects of consciousness, including our own presence in world.

Question 17

Background:
The 5 Facets of Mindfulness Questionnaire:

Answer 17

Developed by Ruth Baer et Al(2006) and is a way of measuring changes in 5 key areas of mindfulness-the ability to observe(1) and describe(2) passing thoughts and feelings in a non-judgemental(3) and non-reactive(4) way and awareness of actions(5).

Question 18

5Facets Questionnaire Continued

Answer 18

Each Facet (aspect) is positively correlated with wellbeing. Although biopsychologists are still trying to undertsand exactly how programmes like MBSR increase wellbeing, neuroimagining research (using brain scans) is beginning to reveal which brain structures may be involved.

Question 19

Background:
Previous Research on Localisation of Function

Answer 19

Studies have shown that experienced mediators have significantly more GM in some key brain structures compared with non-mediators. Findings are unclear, but the hippocampus and insula have been identified in at least 2 studies.

-In one, pps mediated while in an fMRI scanner and the hippocampus was especially active.

-Longitudinal studies and exps with longitudinal designs have also shown that GM increases in key brain structures when people learn new knowledge or skills. This suggests that changes in wellbeing may be linked to increase GM.

Question 20

Measuring Changes in GM CC:
Voxel-Based-Morphometry

Answer 20

The term voxel, from volume and pixel, is a tiny cubic measurement used to quantify the volume of 3-dimensional structures.

This statistical process allows researchers to compare the relative size of various brain structures between ppl, e.g regular mediators and non mediators, and to monitor changes in specific brain structures over time.

Process involves classifying (segmenting) types of tissue displayed in image, eg into GM or WM, mapping between brains(normalising), and statistical technique called smoothing, which helps improve the overall validity of the data.

Question 21

Hölzel Et Al in Brief.

Answer 21

They built on previou research by conducting an experiment with a longitudinal design, where they tracked changes in GM throughout the brain before+after MBSR training. They also measured the amount of time spent on mindfulness excercises and changes in the 5 facets of mindfulness to see whether there was a correlation- aimed to objectively measure neurological changes associated with change sin mindfulness.

Question 22

AIMS

Answer 22

1)) To identify if regular participation in MBSR leads to measurable neurological changes, which might be associated with trait changes related to mindfulness practice.

2)) To identify brain structures which changed as a result of an 8-week MBSR programme.

Question 23

Research Methodology

Answer 23

-Longitudinal study with experimental features: the researchers were looking for a causal relationship between MBSR and GM CC in various brain strcutures.

-Some measurements taken in a controlled setting (ie MRI scans), but other parts of study occured in naturalistic seetings.

-Although main method is an exp. , one part of study was a correlation, as the researchers also wanted to know whether there was a non-causal relationship between time spent and mindulness and increase in GM CC.

Question 24

Design And Variables-
2 Independent Variables

Answer 24

-Whether pps received MSBR or not
-Whether data was connected at start or end of 8 week study period.

Question 25

Design And Variables-
3 Main Dependent Variables

Answer 25

1)) GM CC in specific brain strcutures (including the hippocampi and insulae) and throughout the brain-this was calculated using VBM.

2)) The 5 facets of mindfulness measured using FFMQ-this self report method includes 3qs statements which pps rate from 1(never or very rarely true) to 5 (very often/always true)

3)) Time spent on mindfulness excercises between the weekly sessions, which was recorder in a daily diary.

Question 26

Why was it a longitudinal design?

Answer 26

Because Data was collected over an 8-week period. All pps provided 2 sets of data: once at beginning and once at end of 8 week period.

Question 27

What type of design?

Answer 27

Independent measures: 2 separate group of pps: those in exp group, who attended weekly MBSR sessions, and those in control group, who also had problems with stress but didn’t receive MBSR. this is called a waitlist control grp.

Question 28

Waitlist Control Group:

Answer 28

A group of pps included in an outcome study that is assigned to a waiting list and received intervention after the active treatment grp. (also called waitlist comparison).

Question 29

SAMPLE

Answer 29

-opportunity sample
-33 right handed, healthy adults, 25-55 years, recruited from 4 MBSR courses at centre for mindfulness, New England, USA.–recommended or self referred (by phsyician due to stress)

-6m+10f (mean age= 38, SD=4years) assigned to MBSR group, and 11m and 6f (mean age=39, SD= 9.2 years) to waitlist control group.

Question 30

SAMPLE continued

Answer 30

Self reported medical info suggested they were all physically and psychologically healthy and did no take regular meditation.

All agreed they would aim to attend full 8 week progamme and complete daily “hw”.

Usual course fee reduced as thank you.
Pps had limited meditation experience (no classes in last 6 months, no more than 4 in past 5 years and no more than 10 in lifetime).

Question 31

Procedure:
Before MBSR sessions

Answer 31

MRI scans of brain conducted 2 weeks before experimental groups 1st MBSR session.

3 dimensional digital models created by taking pics of 128 sagittal slices(ie top to bottom) of brain + combining them using computer software.

Next, reserachers analyzed models using VBM to measure CC of GM in regions of interest (billateral hippocampi and insulae) and brain as a whole.

All pps also completed the FFMQ.

Question 32

Procedure:
During 8 week Programme

Answer 32

Exp. Group took part in 8 weekly MBSR sessions.
-took place at center for mindfulness at Massachusetts univeristy medical school.
-pps in exp. group given a 45-min audio recording of guided meditation (mindfulness) excercises (e.g body scan and sitting meditation), to help them complete home excercises (while washing up, eating, or taking a shower).

Question 33

Procedure:
After the MBSR 8 week Programme

Answer 33

Further brain MRI scans takne 2 weeks after the last MBSR session for all pps, including control group + everyone took part in FFMQ again.

Each pps 2 scans compared using VB, computer software to measure any diffs in GM CC and diffs in the FFMQ scores were calculated.

Question 34

RESULTS:
Amount of Mindfulness Pracice

Answer 34

MBSR group engaged in an avarage of 22. 6 hours of MBSR excercises. SD was relatively large= 6. 3 hours, showing some pps practised considerably more than others.

Overal pps spent around 27mins p day participating in mindfulness excercises.(most time spent body scanning-more than 2x as much as others)

No significant correlaions between any of individual excercises (e.g body scanning and yoga or yoga and meditation)-suggesting that diff people preferred diff excercises but doing a lot of one particular one didn’t mean that u also did a lot of either two.

Question 35

RESULTS:
Time spent in MBSR activities over course of 8 weeks.

Answer 35

MEAN + SD
–Bodyscan: 699mins , 217mins

–Yoga: 327mins, 194 mins

–Sitting meditation: 332 mins, 211 mins

Total: 22.6 hrs, 6.3 hours

Question 36

RESULTS:
Improvement in mindfulness

Answer 36

The FFMQ showed that the experimental group demonstrated significant improvement in acting with awareness, and non judging after MBSR training, compared with control group-but showed no improvements in describing and non reactivity.

Question 37

RESULTS:
GM changes

Answer 37

The MBSR group experienced a significant increase in grey matter concentration in their left hippocampus, posterior cingulate cortex, temporoparietal junction and cerebellum compared with the control group.

Changes in the cerebellum were observed in two locations; one of these included the brainstem. As the two groups showed no significant difference in grey matter concentration in these structures before MBSR training, it appears that the differences at eight weeks were due to the MBSR and not pre-existing individual differences.

Question 38

RESULTS:
GM changes continued

Answer 38

Unlike previous research, no significant difference was found in grey matter concentration in the insulae before and after MBSR. Also, changes in grey matter concentration were not correlated with the amount of time spent engaged in mindfulness exercises or changes on the FFMQ. This suggests that time spent on mindfulness is less important than the regularity of practice.

No brain structures showed a decrease in grey matter concentration following the MBSR programme, but the control group did show a significant decrease in grey matter concentration in the posterior cingulate cortex.

Question 39

CONCLUSIONS

Answer 39

Hölzel et al. concluded that structural changes (i.e. increased grey matter concentration) in key brain regions, including the left hippocampus, posterior cingulate cortex. temporal-parietal junction and cerebellum, can occur as a result of participation in regular mindfulness practice, even after just eight weeks.

They note at the brain regions identified are involved in processes such as learning, memory, emotion regulation and perspective-taking, suggesting that these areas are central to the improvements in wellbeing observed in people who make mindfulness part of their daily lives. The study did not confirm previous findings relating to the insula and the researchers conclude that changes in this region may require more than eight weeks of practice.

Question 40

EVALUATION:
Ethical issues- protection from harm +

Answer 40

STRENGTH
Researchers took many steps to protect their participants from physical and psychological harm.

They made sure that none of the participants had metallic implants (e.g. pacemakers or dental fillings) that could affect magnets in the MRI scanner. Did not allow anyone to participate who might become distressed in the scanner due to claustrophobia (fear of enclosed spaces) and two people were allowed to withdraw after their first scan due to discomfort in the scanner.

Pps in the waitlist control group also received MBSR after the study was complete, so they were also able to benefit from MBSR. These examples illustrate the researchers’ respect for their participants’ wellbeing

Question 41

EVALUATION:
Methodological issues-reliability-lack of standardisation -

Answer 41

WEAKNESS
Lack of standardisation between the weekly mindfulness sessions; pps chose which exercises they wanted to do each day, where and for how long.

Some may have completed the exercises alone in a quiet garden- others may have been surrounded by co-workers in a noisy office. This is important as it means the procedure cannot be replicated exactly, so diffs in GM CC post-intervention may not be reliable.

Question 42

EVALUATION:
Methodological issues-Internal Consistency of questionnaire +

Answer 42

STRENGTH
Use of the FFMQ, before and after the MBSR programme. This questionnaire is highly reliable. E.g, it contains eight questions measuring ‘acting with awareness’.

The correlation between the answers to these eight questions is +0.87. This strong positive correlation shows that each question reliably assessed this facet of mindfulness (Baer et al., 2006).

Question 43

EVALUATION:
Validity-Experimental Method and Design +

Answer 43

STRENGTH
Independent measures design- meant researchers were able to measure changes in GM CC for ppl who have and have not taken part in MBSR.

This was important as i meant that any difference in GM CC in the experimental group could be put down to MBSR and not just changes that might have happened anyway, without change to daily routines.

Therefore, use of control grp increased validity, strengthening conclusion that MBSR caused an increase in GM CC in certain structural areas.

Question 44

EVALUATION:
Validity: Confounding Variables -

Answer 44

WEAKNESS
Lack of control of confounding variables. For example, the experimental group had the added benefits of potentially making new friends at their weekly sessions and taking part in gentle exercise through yoga stretches, in addition to the mindfulness/meditation.

This makes it hard to identify which factors led to their increased grey matter concentration relative to the control group (i.e. the mindfulness or the social aspects of group membership and/or exercise), which may affect the study’s validity.

Question 45

EVALUATION:
Validity-Self report Data -

Answer 45

WEAKNESS
Use of self-reported quantitative data on the FFMQ.

This questionnaire has 39 items, each scored on identical rating scales, where the middle value
(3) is labelled ‘sometimes true’. In long questionnaires like this, participants sometimes think less carefully about their answers as they go on, simply answering in a similar way to previous questions.

This is called a response set and it can reduce the validity of the answers on the FFMQ, meaning the lack of correlation between self-reported mindfulness traits and grey matter concentration is also called into question.

Question 46

EVALUATION:
Objectivity and Subjectivity-Use of quantitative data

Answer 46

STRENGTH
Use of quantitative data to measure grey matter concentration. This was done using VBM and the analysis of this data is conducted by specialist computer software.

This makes the findings more objective as it removes the need for the researcher to interpret GM CC.

Question 47

EVALUATION:
Generalisations+ Eco Validity- Generalising beyond sample

Answer 47

WEAKNESS
The use of an opportunity sample- only 33 pps, all of whom shared certain characteristics. For example, the participants were aged 25-55 and had an average of 17.5 years of education.

As structural plasticity is known to be affected by factors such as age and educational background, it would be helpful to see whether similar effects would be found with older adults or people with lower levels of formal education. This is important and would also lead to greater confidence when making generalisations about the impact of mindfulness on grey matter concentration in the wider population.

Question 48

EVALUATION:
Generalisations+ Eco Validity- Generalising to everyday life

Answer 48

STRENGTH
the researchers encouraged the experimental pPS to incorporate mindfulness into their everyday lives - for example, listening to audio-recorded guided meditations while washing up or walking.

This is important as it means the findings have greater ecological validity, meaning similar changes in brain structure should be possible for other people who choose to integrate yoga, body scanning or meditation exercises into their everyday routines.

Question 49

Issues and Debates: Nurture VS Nature

Answer 49

Study supports role of nature bc it is about workings of brain ad developing on new synapses (SYNAPTOGENESIS) is controlled by our genes. However, study also supports role of nurture as the findings demonstrate that experiences, such as attending regular mindfulness lessons, can influence our biology. Regular mindfulness practice appears to trigger synaptogenesis in key areas, leading to an increase in GM CC. This means that with regular mindfulness, even those w genetic predisposition to stress can experience measurable improvements in wellbeing. The fact that GM CC seems to increase in certain structures but not others support nature role.

Question 50

Issues And Debates:
Applications to everyday lives

Answer 50

Mindfulness in schools and workplaces

With global stress levels at an all-time high, integrating regular MBSR into our daily lives may be critical.

This study suggests that we do not need to spend a large amount of time on MBSR(good bc of busy lives) exercises, but regular, daily practice may trigger neural changes that lead to improvements in wellbeing. Just as school children have physical education lessons, it may be time for education providers to allocate time to support children’s psychological wellbeing and build good habits for the future. Likewise, employers could invest in employees by providing time, space and training in MBSR, which may increase workplace productivity and decrease sick days through stress.

Question 51

What do MRI scans measure–>

Answer 51

brain activity and structure by detecting changes in blood flow and the density of brain tissues. (.eg gray matter).