Mindfulness Matters Newsletter

February 2011



In this issue

  Mindfulness and Meditation Research 


   Spring Series - Mindfulness Meditation Whidbey Island.


   Mindfulness- Based

Stress Reduction Class- Seattle

Spring Series

Mindfulness Mediation

Whidbey Island



Feb. 8

Relaxing Body & Mind


Facing Fear & Anxiety

March 1

Opening the Heart   -Lovingkindness


Chiropractic Zone

7- 8.30pm

 $15 per class - $30 for 3




Mindful Living Retreat

Friday March 4-

Sunday March 6


Give yourself the gift…

      of discovering and deepening mindfulness practice; of quieting your mind and reawakening stillness and connection with yourself.


    Allow the peaceful nature of this beautiful retreat center, surrounded by woods and wetlands to support you to step out of the distractions of everyday life and taste the experience of "just being."



Retreat Includes 

    Guided instruction in mindfulness practices of sitting meditation, walking meditation, mindful eating,mindful movement and body awareness. Silent practice periods, and personal time for self reflection and exploration in nature. Interactive group discussion, and how to establish and maintain a mindfulness practice.


Beginning and experienced meditators welcome!.


LOCATION-   Aldermarsh Retreat Center, S. Whidbey Island

Aldermarsh Website


Images from Aldermarsh

Retreat Center


COST - $395

includes retreat, lodging & healthy, delicious meals.


  $315- Non-residential retreat.

$295- Special for Locals

(without lodging)






Finding Tranquility-

Guided Mindfulness Meditations for Stressful Times

Seattle- East West Bookshop

Whidbey -Moonraker- Star Basics


Mindfulness and Meditation- Impressive Research Studies


    Remember that New Year's resolution to meditate? Perhaps now is the time to begin! To encourage you I am devoting this issue  to the many impressive studies now being published on the significant benefits of Mindfulness practice and meditation.


The Center for Mindfulness - founded by John Kabat-Zinn in Massachusetts  in 1979- has been conducting research studies on Mindfulness, and the Mindfulness-Based Stress Reduction program for almost 30 years, and there is now a slew of  recent studies with very impressive findings.


The increasing interest in Mindfulness and meditation came to a head last month when a new study was published in Psychiatry Research- Neuroimaging, which documents the changes to the structure of the brain as a result of meditation.


This study has had the media buzzing. It has been picked up by everyone from Fox News to the New York Times and a multitude of  meditation, health and wellness sites.


Check out some of these articles below- and watch the Fox News video.  If you would like still more information you will find some links to some of the other research studies on the  benefits of meditation and Mindfulness practice.


Enjoy -and I hope you are now inspired to sign up for a Mindfulness  class or retreat soon. See you there!




Study shows Meditation Changes Brain Structure

in just 8 weeks

    "Participating in an eight week Mindfulness meditation program appears to make measurable changes in brain regions associated with memory, sense of self,  empathy and stress. A team led by Massachusetts General Hospital  researchers report the results of their study, the first to document meditation produced changes in in the brain's gray matter."

Science Daily- January 21, 2011   Read full article


 Mindfulness Meditation leads to Increases in Gray Matter Density Changes in just eight weeks


    "Researchers noted that long-term meditation alters brain-wave patterns, with greater activity in brain circuits involved in attention.  They found that brain regions associated with attention and sensory processes  were  thicker in meditators than in controls.This is the first research to document meditation-produced  structural changes in the brain.


"This study demonstrates that changes in brain structure may underlie some of these reported improvements and that people are not just feeling better because they are spending time relaxing... It is fascinating to see the brain's plasticity and that, by practising meditation, we can play an active role in changing the brain "  Says Britta Holzel PhD -author of the paper."

FamilyHealthGuide - Read full article


VIDEO-Impact of Meditation on your Brain

watch the video Fox News


 Meditation Reduces Emotional Impact of Pain

 "People who meditate find pain less unpleasant because their brains anticipate pain less, study finds"

Science Daily- June 2, 2010- Read full article 


Mindfulness Meditation may ease Fatigue, Depression in Multiple Sclerosis

Science Daily- Sept. 28, 2010.  Read full article

More Research Articles on Mindfulness

great website 1

Mindfulness -Based

Stress Reduction Class

March 23-May 11

Wednesdays -7- 9 p.m.



Mindfulness-Based Stress Reduction teaches effective tools for managing stress and cultivating relaxed awareness.This MBSR class is based on John Kabat-Zinn’s renowned program that thousands have found helpful in relieving psychological and physical symptoms, and improving overall health and wellbeing.


Participants report better coping and communication skills, less reactivity, improved relationships, and a more balanced life.


LOCATION-   M’Illumino, Seattle


COST: Tuition & Materials Fee-$250

Reduced Tuition & Materials Fee-$220

(for those experiencing financial stress)


Includes: 8 classes, Day of Mindfulness, Workkbook,

Handouts & 3 Mindfulness Practice CDs




SPACE is LIMITED  - Class will fill


Registering NOW!


Mindful Therapy

Erica Rayner-Horn M.A.

1800 Westlake Ave N.# 304

Seattle, WA 98109

206- 973- 7371




Copyright 2011.