A study published in August 2010 in the Proceedings of the National Academy of Science showed that meditation is effective in managing anxiety and depression.

Drs. Michael Posner and Yi-Yuan Tang led the study of a type of mindfulness meditation called integrative body-mind training (IBMT). Adapted from traditional Chinese medicine by Dr. Tang, it uses a focus on present-moment experience rather than on a mantra.

After just 11 hours of IBMT, brain scans showed significant favorable changes in white matter around the anterior cingulate, a part of the brain involved in managing emotions and self-control. These changes did not take place in the brains of control group participants who practiced relaxation techniques.

A University of Oregon news release said that Drs. Posner and Tang found in 2007 that students who did IBMT for five days before a test showed low levels of the stress hormone cortisol. They were also better able to pay attention, and had less anxiety, depression, anger, and fatigue than those in the relaxation control group.

Speaking on NPR’s Science Friday, Dr. Posner recommended practicing any form of mindfulness meditation. I discuss a number of ways in this blog to use mindfulness practice to help manage anxiety, depression, and other issues that bring people to therapy. An article you may find useful describes a short practice that uses your body’s wisdom to develop a more peaceful relationship with anxiety. If you try this practice, I’d like to hear your comments about your experience with it.