Jon Kabat-Zinn, PhD, internationally known for his work as a scientist, writer, and mindfulness meditation teacher. Kabat-Zinn developed the formal mindfulness practices. Jon’s dedication has brought mindfulness-based stress reduction (MBSR), into the mainstream of medicine and society.
A professor of medicine emeritus at the University of Massachusetts Medical School, where he was founding executive director of the Center for Mindfulness in Medicine, Health Care, and Society, and founder (in 1979).
The former director of its world-renowned Stress Reduction Clinic. Prominently featured in the Bill Moyers PBS special Healing and the Mind in 1993. The clinic and its research has continually demonstrated effective results. Most participants in its programs achieve long-lasting improvements in both physical and psychological symptoms.
Also major positive changes in health attitudes and behaviors. There are more than 200 medical institutions nationwide and abroad now use mindfulness-based stress reduction (MBSR) to teach mindfulness meditation.
Degree
Jon Kabat-Zinn received his doctorate in molecular biology from MIT in 1971, with the Nobel Laureate in physiology and medicine, Salvador Luria.
Research
Jon Kabat-Zinn’s research between 1979 and 2002 focused on mind/body interactions for healing included:
- Multicultural settings
- Prison inmates and staff
- Patients undergoing bone marrow transplant.
- Workplace stress in various corporate settings and work environments.
- Effects of MBSR on the brain and how it processes emotions, particularly under stress, and on the immune system.
- Use and effects of MBSR and mindfulness meditation with women with breast cancer and men with prostate cancer.
- Researching clinical applications of mindfulness meditation training for people with chronic pain and/or stress-related disorders.
Associations
Jon Kabat-Zinn is a Founding Fellow of the Fetzer Institute, a Fellow of the Society of Behavioral Medicine. He is also the founding convener of the Consortium of Academic Health Centers for Integrative Medicine. Which is a network of deans, chancellors, and faculty at major United States medical schools. They are engaged at the creative edges of mind/body and integrative medicine.
In addition Jon serves on the board of the Mind and Life Institute. A group that organizes dialogues between the Dalai Lama and Western scientists and scholars. As a result, promote deeper understanding, for beneficial purposes, different ways of knowing and probing the nature of the mind, emotions, and reality.
About Jon Kabat-Zinn
Jon Kabat-Zinn Video 1.2 Minutes
“My working definition of mindfulness is the awareness that arises through paying attention on purpose in the present moment — non-judgmentally.” -Jon Kabat-Zinn
Non-judging part is the kicker, we have ideas and opinions about virtually everything. Consciousness, colored by our likes and dislikes. All highly conditioned, habitual behaviors really comes down to this: do I like it or not, do I want more or do I want to less?
This is below the surface of awareness and it runs our lives.
Mindfulness & Meditation Teacher
Jon Kabat-Zinn is considered the founding father of mindfulness-based stress reduction, as he created the practice in the 1970s. He took a modern, scientific-based perspective to traditional Buddhist principles of mindfulness and meditation and developed a flexible approach to reducing stress.
MBSR
MBSR was first put into practice in 1979 at the Stress Reduction Clinic at the University of Massachusetts Medical School. Jon Kabat-Zinn was established as a professor of medicine with the U of Mass. At the time, the program Kabat-Zinn founded was called the Stress Reduction and Relaxation Program, which was later changed to mindfulness-based stress reduction. With the name change came a shift in perspective, from emphasizing the Buddhist foundations to making the program more secular and inviting to people from all systems of belief.
Jon’s View
Kabat-Zinn viewed mindfulness as a practice that every human has the capacity to engage in, and MBSR promotes this perspective by allowing for individualization. He sees that there are virtually no barriers to the practice of mindfulness or yoga. If you have a mind, you can practice mindfulness, and if you can breathe, you can practice yoga (connecting the mind to the body).
In conclusion, Jon’s creativity and dedication to developing the work of mindfulness training. Has contributed to both awareness and acceptance of the mind to body relationship for improved health benefits.
Frequently Asked Questions
What is mindfulness-based stress reduction?
Mindfulness-based stress reduction (MBSR) is a technique and healing approach that helps individuals with anxiety, stress, and chronic illnesses. MBSR typically is an eight-week program that’s guided by an instructor. The instructor encourages and helps participants practice mindfulness-based stress reduction strategies every day or every week, such as meditation, deep breathing, and yoga.
The goal of mindfulness-based stress reduction is to help bring participants into the present moment. This helps them experience their emotions, behaviors, and physical sensations to focus on their current thoughts and feelings. It also helps them think about the reasons why they are feeling certain emotions and how their bodies and minds react in a non-judgemental or subjective manner.
Mindfulness-based stress reduction was created by an American professor named Jon Kabat-Zin. He developed the eight-week MBSR program to help treat the mental health and chronic pain of patients that didn’t respond well to traditional therapy and treatments.
With the help of MBSR, participants typically report higher scores on standardized psychological tests and lower pain scores. Participants also generally report a higher quality of life and more thoughtful days as they apply mindfulness techniques to their daily routine and everyday actions and thoughts.
Since its inception, mindfulness-based stress reduction techniques and the overall program have gained popularity and have been used by many people who experience various levels of stress and other symptoms. You might find MBSR programs and resources in hospitals, clinics, and other treatment centers.
How to practice meditation to reduce stress?
Various levels of stress affect many people every day. Some individuals experience higher levels of stress and have symptoms that prohibit them from completing many activities in their daily lives. While stress is normal, it can be challenging if you feel constantly overwhelmed or don’t have the right tools to deal with your stress.
Meditation is an effective and common technique that many individuals use to reduce their stress levels. Here are some ways you can practice meditation to reduce your stress levels:
Get into a comfortable position
An important part of an effective meditation session is choosing the right environment. Noise, bright lights, and other distractions may prevent your body and mind from relaxing fully. Before you meditate, pick a place that makes you feel comfortable and at ease. This could be a dark corner of your room, on your bed, your living room, or even in your backyard. Wherever you choose to meditate, ensure you can fully concentrate on the thoughts and sensations of your mind and body.
A comfortable position also means that your posture is correct. This makes it easier for you to sit still for longer periods of time. If you feel uncomfortable, you can fidget and move around, which makes it harder for you to concentrate on the meditation. Eventually, your body should get used to the specific posture you use, which will help you slowly lengthen your meditation sessions.
Close your eyes
Closing your eyes helps you eliminate visual distractions when you meditate, which helps the body and mind naturally relax as you focus on your breathing. Once you’re in a comfortable position, slowly close your eyes gently. Ensure you relax the muscles around your face. The goal is to allow your eyes to guide the rest of your body into relaxation as you slowly eliminate the other distractions from your surroundings.
Relax your muscles
When you’re stressed, your body naturally tenses up, which makes it hard for you to become comfortable and relaxed. Focus on each part of your body, starting from your head all the way to your toes. Start to relax each part of your body by releasing the built-up tension. Focus on your breathing as you work your way through the body. This helps you relax and loosen the muscles.
Deep breathing
Deep breathing helps your mind and body stay focused in the present instead of wandering about thoughts or the future. Take deep breaths and hold at the top of each breath to really emphasize each breath you take. As you start to focus on your breathing, you’ll notice that your mind starts to clear and your body naturally relaxes.
Be consistent
Meditation can seem like a challenge or chore at the beginning because it can be hard for the mind to relax fully, even for a short period. With practice and consistency, you’ll be able to train your body to meditate for longer periods of time. This will help you with stress reduction and allow you to carry on with your routine with a healthier mindset.
How does MBSR work?
MBSR is a mindfulness strategy that helps individuals with chronic illnesses, stress, anxiety, mental health symptoms, and other illnesses. It’s a structured group program that’s eight weeks long and focuses on your behaviors, emotions, and body. Mindfulness-based stress reduction strategies use a combination of science and Buddhist principles to approach the mental health and well-being of participants.
During the eight-weeks program, participants take part in online or in-person sessions that typically last two and a half hours in length. The first and last session might be longer and there usually is a retreat after the final session.
Mindfulness-based stress reduction program instructors guide participants through a series of exercises that help with incorporating mindfulness into their daily routines. Some examples of exercises include yoga, deep breathing, meditation, body awareness, and emotional awareness. These techniques allow participants to increase their focus on the present.
MBSR sessions typically involve 10 to 40 participants guided by the instructor. These participants usually have the same or similar challenges and the instructor helps them incorporate MBSR strategies to help them understand their challenges and cope in healthier ways. Once participants understand and have the tools to incorporate mindfulness more frequently throughout their days, they might experience higher degrees of fulfillment and purpose each day.
How effective is MBSR?
MBSR is proven to be an effective alternative for individuals that don’t respond well to traditional forms of therapy and treatment. Here are some benefits of MBSR:
Pain relief
MBSR helps with pain relief by improving the psychological well-being of patients with chronic pain. For example, patients with lower back pain, headache, and migraines typically experience improvements in their levels of pain after they finish the mindfulness-based stress reduction program.
It improves the experience of pain that patients have and focuses on mindfulness techniques to increase pain tolerance. It also gives patients the tools to be more equipped to cope with their pain levels.
Reduced anxiety and depression
Focusing the mind on the present has great benefits for reducing anxiety and depression. It helps patients become more aware of their emotions and physicality to focus on what and why they feel the way they do.
It can be challenging at first, but MBSR can help improve the psychological state of patients. When you’re in the present and focused on your current sensations, you can work on accepting and understanding your thoughts and feelings instead of suppressing them or feeling stressed about them.
What are the 9 ways that mindfulness reduces stress?
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Become more aware of your thoughts
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Don’t immediately react
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Mind focuses on “being” instead of “doing”
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More aware of the needs of your body
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More aware of the emotions of others
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Increase care and compassion
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Reduces activity in the amygdala
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Better focus
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Change your attitude about stress