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Dr. Jon Kabat-Zinn was selected for 2023’s Verywell Mind 25 awards for going above and beyond to help move mental health forward. He was among the first researchers to recognize the medical potential of meditation and yoga, and is the man we have to thank for themindfulness-based stress reduction (MBSR) frameworkthat many mental health professionals still incorporate into treatment plans today.
His pioneering work began in 1979 with his creation of the eight-week MBSR program that involved intensive mindfulness training, includingmeditation, body scanning, and basic yoga postures. The goal was to teach patients how to use these techniques to cope with depression, anxiety, pain, or just the general stresses that we all face in life.
Since introducing mindfulness into medical settings, a growing body of research continues to uncover its benefits as a treatment for anxiety, depression, and other mental illnesses.
Jon Kabat-Zinn is one of our top 25 thought leaders, experts, and advocates making a difference in mental health.See 2023 Honorees
Jon Kabat-Zinn is one of our top 25 thought leaders, experts, and advocates making a difference in mental health.
See 2023 Honorees
How Dr. Kabat-Zinn Brought Mindfulness into the Mainstream
Back in the 1970s, when Dr. Kabat-Zinn began studying meditation and yoga under Zen Buddhist teachers, the two practices were still largely limited to religious or spiritual communities. To encourage wider acceptance, especially within the medical community, he developed a secular, scientific framework of those Buddhist teachings.
“With no data, it’s like people hear it. They believe it. They tell stories about it, but it doesn’t go anywhere,” the MSBR founder said in the mindfulnessMasterClasshe launched in 2021. So he continued to document the method in a series of scientific papers.
Science Continues to Uncover New Benefits Mindfulness
In the MasterClass, Dr. Kabat-Zinn defines mindfulness as “the awareness that arises from paying attention on purpose in the present moment and nonjudgmentally.” That simplified and concrete definition is a great framework for understanding what the practice actually involves.
It’s not about “emptying” your mind like some assume you’re supposed to during meditation. Instead, it’s about intentionally taking the time to observe your current situation, including your thoughts, feelings, and physical sensations without judging or reacting to any of it.
If Dr. Kabat-Zinn hadn’t had the foresight to measure and document its benefits via scientific research, you might struggle to understand why you should even bother to keep trying something that goes against those instincts. But today, more and more studies confirm the benefits of the kind of awareness that a mindfulness-based practice cultivates. That includes substantial evidence that it can help manage the following conditions:
Even in people without any diagnosed illness, research has found that MBSR can drastically reduce stress, decrease the risk of burnout, and generally improve overall quality of life.
The reason it’s able to accomplish all of this, according to a study published in Clinical Psychology Review,is because it decreases cognitive and emotional reactivity, which is when the brain activates negative emotional or thought patterns in response to stressors. Similarly, it can increase psychological flexibility, which is your ability to experience thoughts and feelings without fighting them or letting them negatively impact your behavior.
In other words, MBSR gives people the skills to stay calm under stress—or, to paraphrase Dr. Kabat-Zinn in the “Mindfulness and Stress” episode of his MasterClass, mindfulness doesn’t remove stress from your life, but it changes your relationship with it so that it no longer overpowers you.
Bringing Mindfulness to an Even Wider Audience
Dr. Kabat-Zinn created anew MasterClass courseto teach students the why and how of incorporating mindfulness into their everyday lives. The 20-part course breaks down the science behind mindfulness, explains the basic framework of a meditation practice, and then offers a series of guided meditations, ranging from about 10 minutes to 50 minutes each.
The course’s goal is to demystify mindfulness and meditation while giving students guided meditations they can use to start practicing mindfulness along with the foundation and tools they need to develop their own personalized practice when they’re ready.
It’s the latest example of the mindfulness expert’s impressive effort to make mindfulness accessible and practical to as wide an audience as possible. Over the past 50 or so years, he’s transformed mindfulness from a once esoteric and religious practice into a mainstream, widely-accepted technique that can benefit people from all walks of life.
10 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Bhattacharya S, Hofmann SG.Mindfulness-based interventions for anxiety and depression. Clinics in Integrated Care. 2023;16. Doi:10.1016/j.intcar.2023.100138Soundararajan K, Prem V, Kishen TJ.The effectiveness of mindfulness-based stress reduction intervention on physical function in individuals with chronic low back pain: Systematic review and meta-analysis of randomized controlled trials. Complementary Therapies in Clinical Practice. 2022;49. Doi:10.1016/j.ctcp.2022.101623Smith S, Langen W.A systematic review of mindfulness practices for improving outcomes in chronic low back pain. Int J Yoga. 2020;13(3):177. Doi:10.4103/ijoy.IJOY_4_20Zhou X, Guo J, Lu G, et al.Effects of mindfulness-based stress reduction on anxiety symptoms in young people: A systematic review and meta-analysis. Psychiatry Research. 2020;289. Doi:10.1016/j.psychres.2020.113002Mao L, Li P, Wu Y, Luo L, Hu M.The effectiveness of mindfulness-based interventions for ruminative thinking: A systematic review and meta-analysis of randomized controlled trials. Journal of Affective Disorders. 2023;321:83-95. Doi:10.1016/j.jad.2022.10.022Chen TL, Chang SC, Hsieh HF, Huang CY, Chuang JH, Wang HH.Effects of mindfulness-based stress reduction on sleep quality and mental health for insomnia patients: A meta-analysis. Journal of Psychosomatic Research. 2020;135:110144. Doi:10.1016/j.jpsychores.2020.110144Lee CSC, Ma MT, Ho HY, Tsang KK, Zheng YY, Wu ZY.The effectiveness of mindfulness-based intervention in attention on individuals with adhd: a systematic review. Hong Kong Journal of Occupational Therapy. 2017;30(1):33-41. Doi:10.1016/j.hkjot.2017.05.001Oliva F, Malandrone F, di Girolamo G, et al.The efficacy of mindfulness-based interventions in attention-deficit/hyperactivity disorder beyond core symptoms: A systematic review, meta-analysis, and meta-regression. Journal of Affective Disorders. 2021;292:475-486. Doi:10.1016/j.jad.2021.05.068Khoury B, Sharma M, Rush SE, Fournier C.Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research. 2015;78(6):519-528. Doi:10.1016/j.jpsychores.2015.03.009Gu J, Strauss C, Bond R, Cavanagh K.How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health and wellbeing? A systematic review and meta-analysis of mediation studies. Clinical Psychology Review. 2015;37:1-12. Doi:10.1016/j.cpr.2015.01.006
10 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Bhattacharya S, Hofmann SG.Mindfulness-based interventions for anxiety and depression. Clinics in Integrated Care. 2023;16. Doi:10.1016/j.intcar.2023.100138Soundararajan K, Prem V, Kishen TJ.The effectiveness of mindfulness-based stress reduction intervention on physical function in individuals with chronic low back pain: Systematic review and meta-analysis of randomized controlled trials. Complementary Therapies in Clinical Practice. 2022;49. Doi:10.1016/j.ctcp.2022.101623Smith S, Langen W.A systematic review of mindfulness practices for improving outcomes in chronic low back pain. Int J Yoga. 2020;13(3):177. Doi:10.4103/ijoy.IJOY_4_20Zhou X, Guo J, Lu G, et al.Effects of mindfulness-based stress reduction on anxiety symptoms in young people: A systematic review and meta-analysis. Psychiatry Research. 2020;289. Doi:10.1016/j.psychres.2020.113002Mao L, Li P, Wu Y, Luo L, Hu M.The effectiveness of mindfulness-based interventions for ruminative thinking: A systematic review and meta-analysis of randomized controlled trials. Journal of Affective Disorders. 2023;321:83-95. Doi:10.1016/j.jad.2022.10.022Chen TL, Chang SC, Hsieh HF, Huang CY, Chuang JH, Wang HH.Effects of mindfulness-based stress reduction on sleep quality and mental health for insomnia patients: A meta-analysis. Journal of Psychosomatic Research. 2020;135:110144. Doi:10.1016/j.jpsychores.2020.110144Lee CSC, Ma MT, Ho HY, Tsang KK, Zheng YY, Wu ZY.The effectiveness of mindfulness-based intervention in attention on individuals with adhd: a systematic review. Hong Kong Journal of Occupational Therapy. 2017;30(1):33-41. Doi:10.1016/j.hkjot.2017.05.001Oliva F, Malandrone F, di Girolamo G, et al.The efficacy of mindfulness-based interventions in attention-deficit/hyperactivity disorder beyond core symptoms: A systematic review, meta-analysis, and meta-regression. Journal of Affective Disorders. 2021;292:475-486. Doi:10.1016/j.jad.2021.05.068Khoury B, Sharma M, Rush SE, Fournier C.Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research. 2015;78(6):519-528. Doi:10.1016/j.jpsychores.2015.03.009Gu J, Strauss C, Bond R, Cavanagh K.How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health and wellbeing? A systematic review and meta-analysis of mediation studies. Clinical Psychology Review. 2015;37:1-12. Doi:10.1016/j.cpr.2015.01.006
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Bhattacharya S, Hofmann SG.Mindfulness-based interventions for anxiety and depression. Clinics in Integrated Care. 2023;16. Doi:10.1016/j.intcar.2023.100138Soundararajan K, Prem V, Kishen TJ.The effectiveness of mindfulness-based stress reduction intervention on physical function in individuals with chronic low back pain: Systematic review and meta-analysis of randomized controlled trials. Complementary Therapies in Clinical Practice. 2022;49. Doi:10.1016/j.ctcp.2022.101623Smith S, Langen W.A systematic review of mindfulness practices for improving outcomes in chronic low back pain. Int J Yoga. 2020;13(3):177. Doi:10.4103/ijoy.IJOY_4_20Zhou X, Guo J, Lu G, et al.Effects of mindfulness-based stress reduction on anxiety symptoms in young people: A systematic review and meta-analysis. Psychiatry Research. 2020;289. Doi:10.1016/j.psychres.2020.113002Mao L, Li P, Wu Y, Luo L, Hu M.The effectiveness of mindfulness-based interventions for ruminative thinking: A systematic review and meta-analysis of randomized controlled trials. Journal of Affective Disorders. 2023;321:83-95. Doi:10.1016/j.jad.2022.10.022Chen TL, Chang SC, Hsieh HF, Huang CY, Chuang JH, Wang HH.Effects of mindfulness-based stress reduction on sleep quality and mental health for insomnia patients: A meta-analysis. Journal of Psychosomatic Research. 2020;135:110144. Doi:10.1016/j.jpsychores.2020.110144Lee CSC, Ma MT, Ho HY, Tsang KK, Zheng YY, Wu ZY.The effectiveness of mindfulness-based intervention in attention on individuals with adhd: a systematic review. Hong Kong Journal of Occupational Therapy. 2017;30(1):33-41. Doi:10.1016/j.hkjot.2017.05.001Oliva F, Malandrone F, di Girolamo G, et al.The efficacy of mindfulness-based interventions in attention-deficit/hyperactivity disorder beyond core symptoms: A systematic review, meta-analysis, and meta-regression. Journal of Affective Disorders. 2021;292:475-486. Doi:10.1016/j.jad.2021.05.068Khoury B, Sharma M, Rush SE, Fournier C.Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research. 2015;78(6):519-528. Doi:10.1016/j.jpsychores.2015.03.009Gu J, Strauss C, Bond R, Cavanagh K.How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health and wellbeing? A systematic review and meta-analysis of mediation studies. Clinical Psychology Review. 2015;37:1-12. Doi:10.1016/j.cpr.2015.01.006
Bhattacharya S, Hofmann SG.Mindfulness-based interventions for anxiety and depression. Clinics in Integrated Care. 2023;16. Doi:10.1016/j.intcar.2023.100138
Soundararajan K, Prem V, Kishen TJ.The effectiveness of mindfulness-based stress reduction intervention on physical function in individuals with chronic low back pain: Systematic review and meta-analysis of randomized controlled trials. Complementary Therapies in Clinical Practice. 2022;49. Doi:10.1016/j.ctcp.2022.101623
Smith S, Langen W.A systematic review of mindfulness practices for improving outcomes in chronic low back pain. Int J Yoga. 2020;13(3):177. Doi:10.4103/ijoy.IJOY_4_20
Zhou X, Guo J, Lu G, et al.Effects of mindfulness-based stress reduction on anxiety symptoms in young people: A systematic review and meta-analysis. Psychiatry Research. 2020;289. Doi:10.1016/j.psychres.2020.113002
Mao L, Li P, Wu Y, Luo L, Hu M.The effectiveness of mindfulness-based interventions for ruminative thinking: A systematic review and meta-analysis of randomized controlled trials. Journal of Affective Disorders. 2023;321:83-95. Doi:10.1016/j.jad.2022.10.022
Chen TL, Chang SC, Hsieh HF, Huang CY, Chuang JH, Wang HH.Effects of mindfulness-based stress reduction on sleep quality and mental health for insomnia patients: A meta-analysis. Journal of Psychosomatic Research. 2020;135:110144. Doi:10.1016/j.jpsychores.2020.110144
Lee CSC, Ma MT, Ho HY, Tsang KK, Zheng YY, Wu ZY.The effectiveness of mindfulness-based intervention in attention on individuals with adhd: a systematic review. Hong Kong Journal of Occupational Therapy. 2017;30(1):33-41. Doi:10.1016/j.hkjot.2017.05.001
Oliva F, Malandrone F, di Girolamo G, et al.The efficacy of mindfulness-based interventions in attention-deficit/hyperactivity disorder beyond core symptoms: A systematic review, meta-analysis, and meta-regression. Journal of Affective Disorders. 2021;292:475-486. Doi:10.1016/j.jad.2021.05.068
Khoury B, Sharma M, Rush SE, Fournier C.Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research. 2015;78(6):519-528. Doi:10.1016/j.jpsychores.2015.03.009
Gu J, Strauss C, Bond R, Cavanagh K.How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health and wellbeing? A systematic review and meta-analysis of mediation studies. Clinical Psychology Review. 2015;37:1-12. Doi:10.1016/j.cpr.2015.01.006
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