Mindfulness Path to Changethe Science of Changing your Brain, Thoughts, and Life Made EasyBy: Timothy Trail - Coordinator of the Center for Substance Use Research and Education (SARC) at The University of North Texas

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What is MindfulnessFad or Phenomena

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The Great Divide The Mind and the Brain

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PFC vs. Limbic System

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BalanceThe Adjusted Balance

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Repetition equals adjustment

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Examples of Adjusted Balance:Anxiety

Marijuana

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The Miracle of MindfulnessHow Mindful-Meditation changes balance -Neuroscience

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Neuroscience • Show thicker cortical regions related to attention and sensory processing

NeuroReport – 2005

• Mindfulness practice leads to increases in regional brain gray matter

density Neuroimaging 2011

• Increased strength of telomeres (anti-aging) National Institute of Health

2015

• Increase cortical thickness in the hippocampus, which governs learning

and memory, and in certain areas of the brain that play roles in emotion

regulation. Furthermore, there was a reduction in size and activity in the

amygdala = anxiety, fear, and stress Harvard – 2011

• Individuals genes expressed themselves differently after 8 weeks Harvard &

U of Mass 2014

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Neuroscience continued

Doctor’s Lazar – (Harvard) and Doctor Benson (U of M) findings:

• Blood cells become more round: making energy more efficiently and

increased oxygenation of muscles.

• Increase in immune system reactivity

• Increase in frontal and drop in mid brain electrical activity

• Genetic expression changes

• Pitted mindfulness training against the American Lung Association's

freedom from smoking (FFS) program, and found that people who learned

mindfulness were many times more likely to have quit smoking by the end

of the training, and at 17 weeks follow-up, than those in the conventional

treatment.

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The Miracle of MindfulnessHow Mindfulness changes balance - Cognition

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Neuroscience • Research found the effectiveness of mindful meditation

matched antidepressants in individuals experiencing depression.

Johns Hopkins – 2014

• Compared to people in traditional 12-step relapse prevention

programs, those in MBRP programs for substance use and heavy

drinking experienced a significantly lower risk of relapse JAMA

Psychiatry 2014

• Adolescents with ADHD, mindfulness training significantly

reduced symptoms associated with their disorder Journal of

Attention Disorders - 2008

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Neuroscience continued

• Mindfulness-based cognitive therapy helps reduce symptoms

of bipolar disorder Journal of Psychiatric Practice 2011

• Mindfulness meditation trims craving for tobacco: 60%

reduction in smoking University of Oregon – 2013

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What it is… What it is not

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Myths• Clearing the mind (impossible and dangerous)

• Rituals

• Deep understanding of the universe

• A long time to get there

• The perfect formula equals enlightenment

• Enlightenment

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What it is• Simple

• Quick

• Comfortable

• The body is relaxed and the mind is alert

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Monkey Mind

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Let’s try it togetherFocus on your orange

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Cigna Behavioral Health Awareness

If you are a Cigna customer and have questions about Substance Use treatment or about your benefits and how to use them, please contact:

Chantelle Hoogland – 888.244.6293 x329159 Lisa Osborne – 770.779.2023

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