FOUR FOR FRIDAY 43: SPIRITUALITY

“You can’t stop the waves, but you can learn to surf.”

— Jon Kabat-Zinn, Wherever You Go, There You Are.

Spirituality: Grounding Ourselves in the Here and Now 

In this week's FOURM blog, we’re diving into the spiritual power of mindfulness. Far from abstract or esoteric, mindfulness is a grounded, daily practice with scientific backing that helps us connect with ourselves and the present moment — even amidst chaos. Let’s explore how Jon Kabat-Zinn’s work continues to guide millions toward peace, resilience, and clarity.

1. Who is Jon Kabat-Zinn? Bridging Science and Spiritual Practice

Jon Kabat-Zinn earned his PhD in molecular biology at MIT, where he studied under Nobel Laureate Salvador Luria. But while his formal training was scientific, Kabat-Zinn became deeply interested in Buddhist meditation and yoga in the early 1970s. He sought to integrate these practices into mainstream medical settings in a secular way, removing religious and esoteric language to make them accessible to all.

In 1979, he created the Mindfulness-Based Stress Reduction (MBSR) program at the University of Massachusetts Medical School, with the goal of helping people manage pain, illness, and stress by reconnecting with the present moment.

Key Books by Jon Kabat-Zinn:

• Full Catastrophe Living — This is his foundational text, outlining the entire MBSR program. It's especially helpful for people dealing with chronic pain, anxiety, burnout, or major life transitions.
  Best for: Deep understanding of mindfulness as a tool for healing.
  
  

• Wherever You Go, There You Are — A collection of short reflections and gentle teachings on mindfulness in everyday life. Written in a poetic, non-technical style.
  Best for: Daily inspiration and informal mindfulness practice.
  
  

• Coming to Our Senses — A broad and philosophical exploration of how mindfulness can transform not just individual lives, but society as a whole.
  Best for: Readers wanting a deep dive into the cultural relevance of mindfulness.
  
  

• Mindfulness for Beginners — A concise, practical guide to starting mindfulness practice, often accompanied by audio meditations.
  Best for: Clients new to mindfulness or skeptical of meditation.
  
  

• Letting Everything Become Your Teacher — A distillation of Full Catastrophe Living into 100 short teachings that can be used for daily journaling or reflection.
  Best for: Anyone looking for bite-sized guidance or journaling prompts.
  
  

• Everyday Blessings (co-written with Myla Kabat-Zinn) — A mindfulness book specifically for parents and caregivers, focusing on attunement, presence, and conscious parenting.
  Best for: Parents, teachers, or clinicians working with families.

2. Mindfulness-Based Stress Reduction (MBSR): An 8-Week Path to Presence

Mindfulness-Based Stress Reduction (MBSR) is an 8-week program developed by Jon Kabat-Zinn to help people relate differently to stress, pain, and illness. It blends mindfulness meditation, body awareness, and gentle movement, offering a structured approach to increasing awareness and self-regulation.

Program Components:

• Weekly 2.5-hour sessions, often with a full-day retreat

• Guided practices (body scan, sitting meditation, mindful yoga)

• Education on stress physiology and coping

• Daily home practice (~45 minutes)

Scientific Backing:

• MBSR reduces anxiety, depression, and psychological distress

A 2015 meta-analysis of 209 studies found that mindfulness-based interventions, including MBSR, significantly reduced anxiety, depression, and stress in both clinical and nonclinical populations.

Source:
Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015).
Mindfulness-based stress reduction for healthy individuals: A meta-analysis.
Published in Journal of Psychosomatic Research
Link to Abstract (ScienceDirect)

• MBSR lowers emotional reactivity by changing brain function

An 8-week MBSR program was shown to increase gray matter density in brain regions related to learning, memory, emotion regulation, and self-awareness — including the hippocampus and prefrontal cortex.

Source:
Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011).
Mindfulness practice leads to increases in regional brain gray matter density.
Published in Psychiatry Research: Neuroimaging
Link to Full Article (NIH)

• MBSR can reduce pain and improve quality of life

A 2004 meta-analysis reviewed 20 clinical trials and concluded that MBSR is effective for reducing chronic pain intensity, emotional distress, and disability related to pain.

Source:
Grossman, P., Niemann, L., Schmidt, S., & Walach, H. (2004).
Mindfulness-based stress reduction and health benefits: A meta-analysis.
Published in Journal of Psychosomatic Research
Link to Full Article (ScienceDirect)

• Mindfulness meditation is as effective as medication for anxiety and depression

A 2014 systematic review and meta-analysis funded by the U.S. Agency for Healthcare Research and Quality found that mindfulness meditation programs, including MBSR, produced moderate improvements in anxiety, depression, and pain — similar in magnitude to what would be expected from antidepressants.

Source:
Goyal, M., Singh, S., Sibinga, E. M. S., et al. (2014).
Meditation programs for psychological stress and well-being: A systematic review and meta-analysis.
Published in JAMA Internal Medicine
Link to Article (JAMA Network)

Free or Low-Cost MBSR Resources:

• Palouse Mindfulness (free 8-week online program): palousemindfulness.com

• Apps: Insight Timer, Healthy Minds Program, Ten Percent Happier

• Training & Certification: UMass Center for Mindfulness or Brown University Mindfulness Center

3. A Mindfulness Exercise from Jon Kabat-Zinn: The Body Scan

The Body Scan is a foundational MBSR practice and one of the most accessible ways to drop into embodied awareness.

How to Do It:

1. Lie down or sit comfortably with eyes closed.
   
   

2. Bring attention to the soles of your feet.
   
   

3. Slowly scan up the body — feet, legs, hips, belly, chest, arms, hands, shoulders, neck, face, and head.
   
   

4. At each point, observe sensations, tension, or numbness without trying to fix or judge them.
   
   

5. If the mind wanders, gently return to the body part you last remembered.
   
   

Why It Helps:
The body scan reduces sympathetic nervous system activation, increases interoceptive awareness (your ability to feel your internal body states), and builds emotional resilience by training sustained attention.

Science Note: Body Scan Practice and Cortisol Reduction

A 2011 randomized controlled study published in NeuroReport found that participants who practiced the body scan meditation daily for 20 minutes experienced a significant reduction in salivary cortisol levels after just four weeks — suggesting a measurable stress-reducing effect.

Source:
Turakitwanakan, W., Mekseepralard, C., & Busarakumtragul, P. (2013).
Effects of mindfulness meditation on serum cortisol of medical students.
Published in NeuroReport
Link to Article (LWW Journals)

Resources:

• Free guided body scan meditations: Palouse Mindfulness Audio Library
  
  

4. Simple Ways to Practice Mindfulness in Everyday Life

Mindfulness becomes most powerful when it’s woven into daily life — not just practiced on a cushion. Here are a few methods that require no special setting or equipment.

Mindful Eating:
Choose one meal or snack per day to eat without screens or distractions. Chew slowly, taste fully, and pause between bites. Notice when you’re full and how food makes you feel.

The STOP Practice:

• Stop what you’re doing.
  
  

• Take a breath.
  
  

• Observe your thoughts, emotions, body, and environment.
  
  

• Proceed with clarity and intention.
  
  

Great for use during high-stress moments (conflicts, cravings, public speaking, email overload).

Three-Minute Breathing Space:

1. Minute 1: Acknowledge thoughts, emotions, and physical sensations.
   
   

2. Minute 2: Bring full attention to the breath.
   
   

3. Minute 3: Expand awareness to the entire body and environment.
   
   

Mindful Walking:
Walk without a destination for five minutes. Pay attention to your pace, breath, how your feet meet the ground, sounds around you, and the rhythm of your body.

Digital Mindfulness Tip:
Place a sticky note on your laptop or phone that says, “Where is your mind right now?” Let it cue you back into awareness.

More Reading & Listening:

• Radical Acceptance by Tara Brach — blends mindfulness and compassion, particularly useful for self-criticism and shame.
  
  

• Untethered Soul by Michael A. Singer — explores awareness as the seat of spiritual liberation.
  
  

• Podcast: “10% Happier Podcast” by Dan Harris
  
  

Final Words: Returning to the Sacred in the Simple

Spirituality doesn’t need to be lofty. Through mindfulness, it can be as accessible as a breath, a bite of food, or a step on the sidewalk. Jon Kabat-Zinn’s teachings invite us to live more deliberately — not by doing more, but by being more present. That’s not just therapeutic — it’s sacred and good for our health/ well-being.

Disclaimer: These tools are simply options, and what works for one person may not work for everyone. I neither encourage nor discourage their use. Ultimately, the decision of how to use this information rests with you. The information provided regarding the use of supplements is for educational purposes only and should not be construed as medical advice. It is crucial to consult with a qualified healthcare professional before starting any new supplement regimen, particularly if you have pre-existing medical conditions, are pregnant or nursing, or are taking medications. Supplements have the potential to interact with medications or cause adverse effects in certain individuals. Furthermore, the efficacy and safety of supplements can vary based on factors such as dosage, formulation, and individual response. Supplements should be approached with caution and should not be viewed as a substitute for proper medical diagnosis, treatment, or management of health conditions. Statements regarding specific supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Always adhere to the instructions provided by the manufacturer and consult a healthcare professional if you have any questions or concerns.