Abstract
The aim of this study was to explore the feasibility and effectiveness of mindful walking in nature as a possible means to maintain mindfulness skills after a mindfulness-based cognitive therapy (MBCT) or mindfulness-based stress reduction (MBSR) course. Mindful walking alongside the river Rhine took place for 1, 3, 6, or 10 days, with a control period of a similar number of days, 1 week before the mindful walking period. In 29 mindfulness participants, experience sampling method (ESM) was performed during the control and mindful walking period. Smartphones offered items on positive and negative affect and state mindfulness at random times during the day. Furthermore, self-report questionnaires were administered before and after the control and mindful walking period, assessing depression, anxiety, stress, brooding, and mindfulness skills. ESM data showed that walking resulted in a significant improvement of both mindfulness and positive affect, and that state mindfulness and positive affect prospectively enhanced each other in an upward spiral. The opposite pattern was observed with state mindfulness and negative affect, where increased state mindfulness predicted less negative affect. Exploratory questionnaire data indicated corresponding results, though non-significant due to the small sample size. This is the first time that ESM was used to assess interactions between state mindfulness and momentary affect during a mindfulness intervention of several consecutive days, showing an upward spiral effect. Mindful walking in nature may be an effective way to maintain mindfulness practice and further improve psychological functioning.
Highlights
The psychological effects of the 8-week mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT) are getting increased attention in scientific research, with mindfulness techniques being recommended as valuable strategies to relate to negative thoughts and emotions
In addition to the three cognitively impaired participants, data from two more participants were excluded from the experience sampling method (ESM) analysis because the proportion of valid assessments was less than 33 %
Compared to the control period, the mindful walking periods resulted in a significant increase of positive affect (β = 0.91, p < 0.001) and state mindfulness (β = 0.98, p < 0.001), and a reduction of negative affect (β = −0.71, p < 0.001)
Summary
The psychological effects of the 8-week mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT) are getting increased attention in scientific research, with mindfulness techniques being recommended as valuable strategies to relate to negative thoughts and emotions. Studies directly examining the necessity of ongoing practice are lacking, mindfulness participants are recommended to maintain mindfulness practice in order to maximize and sustain benefits. As many find it difficult to do this on their own, mindfulness centers often offer reunion meetings or silent days. It might be valuable to offer other accessible means to former participants of MBCT or MBSR courses to help maintaining their mindfulness practice
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