Annotated Bibliography:
Venditti, S., Verdone, L., Reale, A., Vetriani, V., Caserta, M., & Zampieri, M. (2020). Molecules of silence: Effects of meditation on gene expression and epigenetics. Frontiers in Psychology, 11. https://doi.org/10.3389/fpsyg.2020.01767
. Epigenetics is the study of molecules and mechanisms that maintain alternative gene activity states without altering the DNA sequence, involving modifications to DNA and chromatin, through DNA methylation, histone modifications, and small non-coding RNAs.
DNA Methylation happens through the addition of methyl groups to DNA which condense chromatin and silences genes. Histone modifications happen though acetylation and deacetylation of histones tighten or loosen chromatin. MicroRNAs regulate mRNA stability and translation which affects protein production.
Seated and moving meditations improve mental quietness and emotional health. Meditation can lower cortisol levels and reactive oxygen species (ROS), enhance anti-inflammatory cytokines, endorphins, and neurotrophins. Studies have linked epigenetic alterations to stress and psychological conditions. Epigenetic changes can be evoked though lifestyle improvements. The article emphasizes the need for more intensive and thorough research of the effects mindfulness practices have on beneficial epigenetic changes. In the event that specific epigenetic signatures can be linked to inner silence, new insights on how meditation can improve mental and emotional health on a deeper level can lead to newer therapeutic targets.
Stapleton, P., Dispenza, J., McGill, S., Sabot, D., Peach, M., & Raynor, D. (2020). Large effects of brief meditation intervention on EEG spectra in meditation novices. IBRO Reports, 9, 119–130. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7649620/
The article investigates a three-day meditation workshop attended by 223 novice meditators, where they engaged in guided meditations with instrumental music designed to induce specific emotional and intentional states. The hypothesis was that altered states of consciousness could be measured through EEGs, based on the theory of integrative consciousness. Around 5,616 EEG scans were conducted to assess brain activity before and after meditation. Results indicated changes in brainwave activity (delta to gamma), with a notable increase in the speed of transitioning between brain states. The researchers found a 0.76 probability of reaching a meditative state within the first minute of meditation, suggesting rapid neurological adaptation among participants. These findings support the effectiveness of even short meditation interventions in altering brain function.
Skinner, M. K. (2015). Ancestral ghosts in your genome [Video]. YouTube. https://youtu.be/f1Pf5S8Nbfk?si=837ZJ6J-nL7wylDQ
Michael Skinner discusses the role of epigenetics in how environmental factors influence gene expression across generations. He emphasizes that epigenetic changes do not alter DNA sequences but affect gene activity, and are influenced by diet, toxins, and stress. In experiments involving rats exposed to toxins, adverse health outcomes were observed not only in those rats but also in their offspring. Skinner notes that epigenetic information is passed through sperm, highlighting the role of paternal environments in transgenerational inheritance. He advocates for integrating epigenetic knowledge into public health and education systems, emphasizing its relevance to understanding the biological legacy of trauma and disease susceptibility. His explanation underscores how experiences can have multigenerational consequences beyond genetic inheritance.
Rechavi, O. (2019). Can inheritance of acquired traits be mediated by small RNAs? [Video]. YouTube. https://youtu.be/SMbrASDmXXk?si=cdymTDg3Kg0Eypql
Oded Rechavi explores how environmental experiences influence epigenetic inheritance. He introduces the idea that acquired "memories" of stress or learning can be biologically passed to future generations through epigenetic changes, particularly via small RNA molecules. His presentation includes experiments with nematode worms, where learned behaviors were shown to influence offspring. The biological mechanisms discussed involve RNA molecules modifying gene expression, forming a new understanding of how inheritance works beyond just DNA. He challenges traditional ideas of heredity, suggesting that behavior and memory have a more extensive biological legacy. The discussion concludes with the recommendation of clinical testing of these mechanisms, especially in mental health treatment involving conditions like hippocampal impairments.
Lumba-Brown, A., & Dixon, M. (n.d.). What happens when you meditate? Stanford Magazine. https://stanfordmag.org/contents/what-happens-when-you-meditate
This article explains how meditation can positively affect brain function and emotional well-being. Angela Lumba-Brown describes meditation as a purposeful practice that enhances awareness through concentration, leading to increased levels of dopamine, serotonin, and GABA—neurotransmitters linked to pleasure, calmness, and happiness. Meditation also alters brainwave activity, helping the brain shift from fast, stress-associated waves to slower, calming waves. Matt Dixon from Stanford's psychology department notes that meditation quiets the default mode network, which is responsible for rumination and anxiety. It also activates the insula, which enhances emotional and bodily awareness. The piece concludes that meditation fosters presence and emotional clarity, enabling individuals to view depression and anxiety as experiences rather than fixed aspects of identity.
APA. (2009). Beyond nature and nurture. Monitor on Psychology, 40(9). https://www.apa.org/monitor/2009/10/epigenetics
This article emphasizes the critical influence of early familial environments on later health outcomes through epigenetic mechanisms. Michael Meaney highlights how experiences such as maternal affection—or the lack thereof—can lead to chemical modifications in gene expression, particularly through DNA methylation. He conducted rat studies that demonstrated how pups raised by less nurturing mothers displayed heightened stress responses and passed these traits to their offspring. Conversely, pups raised by attentive mothers adopted more nurturing behavior. The article also presents human research connecting childhood abuse histories to increased methylation patterns, suggesting similar biological impacts. It underscores that early life experiences influence stress regulation and mental health outcomes across generations.
Yehuda, R., & Lehrner, A. (2018). Epigenetic biomarkers for PTSD risk and resilience. Current Opinion in Psychology, 14, 88–93. https://www.sciencedirect.com/science/article/abs/pii/S2352250X18301817
This article explores how stress-induced epigenetic modifications may play a role in the development of mental disorders, particularly PTSD. The authors critique earlier gene-centric views of inheritance and highlight the role of environmental influence on gene expression. The study shows that psychosocial stress can produce lasting epigenetic changes affecting neurophysiology and behavior. Encouragingly, these changes may be reversible. Interventions like cognitive behavioral therapy and environmental enrichment can remove harmful epigenetic marks and promote neuroplasticity. The article proposes meditation-based interventions (MBIs) as promising treatments for stress-related conditions, though it acknowledges current limitations in measuring epigenetic changes due to the newness of this research area.
Liu, Y., Li, X., & Liu, H. (2019). High-dimensional mediation analysis with applications to epigenetic studies. Frontiers in Genetics, 10, 1195. https://www.frontiersin.org/journals/genetics/articles/10.3389/fgene.2019.01195/full
This study addresses challenges in mediation analysis when applied to high-dimensional epigenetic data. Traditional methods struggle with data complexity, so researchers have adopted dimension-reduction techniques like sure independence screening (SIS) to make analysis feasible. The study outlines two case studies involving DNA methylation: one exploring the relationship between early-onset cancer (EOC) and PTSD, and another examining childhood trauma. Simulation tests confirm the reliability of this method. The paper concludes that this technique could be applied to a broad range of high-dimensional biological data, beyond epigenetics, to uncover causal pathways between exposures and outcomes.
Chopra Foundation. (2023). The effects of stress and meditation on gut microbiota and epigenetic regulation. https://choprafoundation.org/wp-content/uploads/2023/03/The_Effects_of_Stress_and_Meditation_on.pdf
This review explores the intersection of stress, meditation, gut microbiota, and epigenetic responses. With over 25% of the global population suffering from anxiety or depression, meditation is increasingly integrated into clinical practice. The authors conducted a two-year literature review across databases like Medline and PsycINFO, focusing on how stress disrupts gut microbiota and neurotransmitter regulation via hormonal pathways. When the microbiome is altered, stress responses and inflammation increase, affecting mental health. Meditation was shown to regulate microbial balance, suppress inflammation, and maintain the gut barrier. The researchers argue for integrating meditation into Western medicine as a viable, non-invasive intervention for managing chronic stress and improving overall health.
Borelli, F., Fico, A., & Lagani, V. (2022). Mind-body practices and epigenetic regulation: The potential of meditation. Progress in Brain Research, 267, 175–200. https://www.sciencedirect.com/science/article/abs/pii/S0083672922000991
This article reviews how lifestyle factors like meditation affect gene expression via epigenetic mechanisms. Adverse life conditions, socioeconomic stress, and unhealthy habits can influence the HPA axis and immune system, contributing to chronic illness. Meditation, a mind-body practice, activates inner healing resources and modulates molecular pathways such as DNA methylation and non-coding RNA activity. These mechanisms allow gene expression to adapt to environmental stimuli, reinforcing the concept of a dynamic interface between body and environment. The authors argue that meditation can serve as a powerful antidote to stress, offering a biologically grounded path toward resilience and health.
Breslin, C. (2022). Exploring mindfulness in middle school. Green Teacher, (130), 16–20. https://go-gale-com.bostonlatin.idm.oclc.org/ps/retrieve.do?docId=GALE%7CA772834324
This classroom study examined how mindfulness affects students’ physiological and emotional well-being. Middle school students were introduced to meditation and asked to design an experiment to assess its effects on heart rate, respiration, and anxiety. Students practiced meditation and measured vitals before and after sessions. About 75% showed decreased respiration, 66% had lower heart rates and blood pressure, and 90% reported reduced or stable anxiety levels. The experiment was repeated post-pandemic, with similarly positive results despite higher baseline anxiety. The study reinforced that mindfulness can have observable physiological benefits in young people, and emphasized the value of student-led inquiry into health practices.