Week 6 Mindfulness and Meditation

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Cross body exercises: What are the benefits to the brain?

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Type 3 diabetes: Why is Alzheimer's disease sometimes referred to as Type 3 diabetes?

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Mindfulness and Meditation

Mindfulness is a simple concept with powerful results. It has been tied to a decrease in stress, an improvement in mood, better sleep and more. Meditation is a technique that encourages mindfulness, working to increase calmness and relaxation, improving psychological balance and improving well-being.

This lesson will cover the science of mindfulness and meditation. We will learn of the research that supports it, describe the caveats of some research, and will then introduce practice of mindfulness meditation. This is definitely a class you don’t want to miss!

Video: What is the difference between mindfulness and meditation

What is Mindfulness?

Mindfulness is the ability to be fully present, aware of where we are and what we are doing, and not particularly reactive or overwhelmed by what is going on around us.

Although it is a natural process, it can also be cultivated in various ways, such as walking, seated, laying down and moving meditation. We can also add it in short pauses of our everyday life, or by merging meditation practice with other activities (like Yoga or sports).

Mindfulness is more than a practice. It brings awareness and caring into everything we do. It cuts down on needless stress.

Mindfulness is also evidence based. Both science and experience demonstrate the positive benefits for health, happiness, work and relationships.

Mindfulness can also help solve problems and spark innovation. With curiosity and open mindedness, we can get past the obstacles to find a viable solution.

What is meditation?

Meditating takes no special skills. It requires just to be aware and in the moment. It is done without judgment and uses curiosity, warmth and kindness.

Meditation has been used for many years to help increase calmness, physical relaxation, cope with illness and more. There are many types of meditation, but most have four elements in common:

· A quiet location with limited distractions

· A specific comfortable posture (sitting, lying down, walking)

· A focus of attention (a specially chosen world or set of words, an object or the sensations of breath)

· An open attitude (with the ability to let distractions go without judging them).

What is mindfulness meditation?

Meditation is a way to train your attention to achieve a state of calm concentration and positive emotions. Mindfulness is one of the meditation techniques. It has two main parts: attention and acceptance.

• Attention: Attention involves turning the experiences to focus on what is happening in the moment. It directs awareness to your breath, your thoughts, the physical sensations in your body and the feelings that you are experiencing.

• Acceptance: Acceptance involves observing the feelings and sensations without judgment. You merely note them and let them go.

Although there are many types of mindfulness interventions, two have been the focus of most of the research:

MBSR: Mindfulness-based stress reduction which includes weekly group classes and daily mindfulness exercises done at home over an 8 week period.

MBCT: Mindfulness-based cognitive therapy combines elements of MBSR and cognitive behavioral therapy (CBT) to treat people with depression.

Mechanisms behind mindfulness:

The mechanism behind mindfulness is related to the ability of mindfulness to decrease the body’s response to stress. Chronic stress can impair the immune system and make other health problems worse. By lowering the stress response, mindfulness may affect other areas throughout the body.

The usefulness of mindfulness may be tied to the influence of mindfulness on stress pathways in the brain, changing brain structures and activity in regions associated with attention and emotion regulation. There has been strong evidence that people who received MBCT were less likely to react with negative thoughts of unhelpful emotions in times of stress. There was moderate evidence that people who participated in MBSR or MBCT were better able to focus on the present and less likely to worry and think about a negative though or experience over and over (a process known as rumination).

A somewhat longer video which looks at the difference between mindfulness and meditation

Measuring mindfulness:

Much of what has been found about mindfulness in the brain can be traced back to a program begun at University of Massachusetts Medical School in Worcester. This program, Mindfulness Based Stress Reduction (MBSR) was developed to study the brain changes that can occur with meditation. MBSR meditations are most often the meditations used in the studies. Visit the Institute for Mindfulness website to learn more about the MBSR program.

This video describes how meditation was measured in the brains of regular meditators.

Mindfulness, Meditation, and brain changes

(Powell, 2018) (Zapletal, 2017) (Luders, 2012)

You might like to view this nine minute video which describes the changes in your brain when you meditate.

Research has suggested that mindfulness changes the structure of the brain. There are three different ways that changes can occur in the brain. They include chemical, structural and functional changes.

Chemical (transfer of chemical signals between neurons, linked to a short-term improvement, such as a memory or motor skill). When you learn something new, chemical changes occur such as:

More Messenger Production: Brain cells make more of certain chemical messengers. For example, when you feel motivated to learn, your brain releases more dopamine, which helps you stay focused and feel rewarded.
Improved Message Delivery: Your brain gets better at releasing these chemicals at exactly the right time and place. It's like becoming more efficient at delivering mail to the right address.
More Sensitive Receivers: The receiving brain cells develop more "docking stations" (receptors) to catch these chemical messages. This makes the communication stronger and clearer.
Balance Adjustments: Your brain carefully balances excitatory chemicals (that activate brain cells) and inhibitory ones (that calm them down). This balance is crucial for proper learning.

Structural (change in connections between neurons, linked to long-term improvement; this takes more time to occur, meaning that dedicated practice is needed). When you learn a new skill or practice something you have just learned, your brain changes physically. This includes changes in Gray Matter and White matter.

Gray Matter: Your Brain's "Processing Centers: Gray matter contains the main bodies of your brain cells (neurons). When you learn something new, several things happen:

Neurons get bigger - Just like a muscle grows when exercised, neurons that are frequently used actually increase in size.
More supporting cells develop - Neurons have "helper cells" called glia that provide nutrients and support. These increase in number when a brain region is active.
More blood vessels form - Active brain regions need more oxygen and nutrients, so tiny new blood vessels develop to supply them. These changes together make that region of gray matter physically larger and thicker.

White Matter: Your Brain's "Connection Cables: White matter consists of the long extensions of neurons (called axons) covered in a fatty white insulation called myelin. Think of these as the cables connecting different processing centers. When you learn:

Connections strengthen - Existing pathways between neurons get reinforced, like turning a footpath into a highway.
Myelin increases - The white insulation around connections thickens, which makes signals travel faster and more efficiently.
New connections form - Your brain creates entirely new pathways between neurons that weren't connected before.

Functional (increased excitability of a brain region related to a certain behavior, meaning the more you use a particular brain region, the easier it is to trigger its use again) Meditation not only alters brain structure but also enhances brain function, leading to better cognitive performance, emotional regulation, and resilience to stress. Some key functional changes include:

Increased Cortical Thickness in the Prefrontal Cortex (PFC): Meditation thickens the cortex, particularly in the PFC, which is responsible for self-awareness, planning, focus, and problem-solving. This increased cortical thickness is linked to slower cognitive decline with aging.
Increased Excitability & Neural Activity: EEG studies have suggested that meditation increases alpha and theta waves, which are associated with relaxation, creativity, and deep focus. Advanced meditators also show increased gamma wave activity, linked to heightened awareness, memory, and cognitive integration.
Improved Functional Connectivity through stronger connections between brain regions. Meditation strengthens connections between the prefrontal cortex, amygdala, and hippocampus, leading to better emotional regulation and reduced stress responses. The default mode network (DMN), responsible for self-referential thinking and mind-wandering, becomes less overactive, reducing rumination and anxiety.
Reduced Reactivity to Stress with decreased activity in the amygdala. Meditation reduces excitability in the amygdala, making individuals less reactive to stress and improving emotional resilience.

These functional adaptations lead to better focus, emotional balance, and cognitive longevity, making meditation a valuable practice for brain health.

Studies with mindfulness/meditation and the brain

There have been many studies which look at mindfulness and meditation. Some have been inconclusive, but many others have demonstrated results which can be seen in multiple studies. Here, we will look at some of the studies.

Video: Meet some of the researchers at NCCIH who have studied meditation in the brain.

NCCIH summary: The National Center for Complementary and Integrative Health (NCCIH) has put together a summary of research which looks at the effectiveness of meditation. Here are some of the findings:

• Research on the ability of meditation to reduce pain has had mixed results. However, some studies suggest that meditation activates certain areas of the brain in response to pain.

• A small 2016 study (funded in part by NCCIH) found the mindfulness meditation does help to control pain without using opiates which occur naturally in the brain. This suggests that mindfulness meditation coupled with certain pain medications may be particularly effective for reducing pain.

• A literature review and scientific statement from the American Heart Association suggests that evidence supports the use of Transcendental Meditation (TM) to lower blood pressure. However, there are few head-to-head studies which support this.

• Some studies have suggested improvement in anxiety and depression, but not necessarily evidence that meditation changed health-related behaviors affected by stress (such as substance abuse and sleep).

• In a small NCCCIH-funded study, 54 adults with chronic insomnia learned two techniques of meditation, mindfulness-based stress reduction (MBSR) and Mindfulness-based therapy for insomnia (MBTI). Both improved sleep, with MBTI showing a greater reduction in insomnia severity.

Meditation with depression (Powell, 2018):

Researcher Goelle Desbordes used functional magnetic resonance imaging (fMRI) to take before and after pictures of the brains of depressed patients after they have learned to meditate. Her results demonstrated that changes in brain activity in subjects who learned to meditate held steady even when not meditating. She theorizes that meditation training boosts body awareness in the moment, called interoception and as patients focus attention on the present. This can break the pattern of self-rumination that accompanies depression.

Mindfulness and gray matter (Ratner, 2017) (Zapletal, 2017):

There have been several studies looking at the effect of mindfulness on gray matter.

In one study, MRI scans were taken of two groups of participants: those who were learning about and actively pursuing mindfulness training, and a control group who did not participate in the training.

Researchers found increased concentration of gray matter in the brain (cell bodies) including the hippocampus and other regions related to learning and emotion. They suggested that these changes may have an impact on neurotransmitters (particularly serotonin and norepinephrine) that influence mood. An earlier study found that mindfulness training reduced concentration of gray matter in the amygdala as well, an area associated with fear, anxiety and stress.

Sara Lazar, a neuroscientist at Harvard, used participants with an extensive background in meditation and found that the 40 – 50-year-old meditators had the same amount of gray matter in their cortex as the 20 – 30-year-old ones.

In another study, she used people who had never meditated and took them through the Mindfulness-Based Stress Reduction training program (MBSR). After eight weeks, she found that the brain volume increased in four regions including the hippocampus (learning, storage of memories) and the temporal and parietal junction which are responsible for empathy and compassion.

She also found decreased brain volume in the amygdala, the area of the brain which triggers the fight or flight response. The decrease in gray matter correlated with changes in levels of stress. The smaller the amygdala, the less stressed people felt even as their circumstances remained the same.

Video: Meet Susan Lazar from Harvard as she explains the study with meditators in the Boston area.

Video: This six minute video describes the science behind mindfulness as a tool for happiness.

Mindfulness and happiness (Powell, 2018):

Certain behaviors and characteristics are more inclined to make us happy, such as positivity, resiliency, social and generosity. Scientists from the Center for Healthy Minds have seen several positive outcomes from mindfulness including:

• Sustained positive emotion: In a study examining results to positive images, individuals with higher activity in the regions associated with positive emotions had a higher level of psychological well-being

• Recovery from negative emotion: There is evidence that mindfulness training leads to greater resilience to painful stimuli. Experienced meditators in this study reported the same pain intensity as non-mindful participants, but with less unpleasantness.

• Pro-social behavior and generosity: Behavior that increases social bonds and improves the quality of social relationships increases well-being. Research suggests that compassion can be cultivated with mental training.

• Mindfulness and mind-wandering: A study where a smartphone app was used to monitor thoughts and feelings showed that their minds were wandering about half of the time, and while doing so they reported significantly more unhappiness. So being mindful instead of letting your mind wander can make you happier.

Can mindfulness be harmful? (Sharp Brains 2020)

Mindfulness and meditation have become accepted and necessary ways to deal with increasing anxiety and stress. However, a recent study which reviews over 40 years of science in meditation and mindfulness therapies, has identified that in a very small percentage of people (about 8%) negative effects can be found following the practices. These can include increases in anxiety, depression and stress and even unusual experiences like hallucinations.

The authors of the study conclude that this should motivate scientists to understand who and under what circumstances meditation can be beneficial or harmful.

However, another study from the journal of Psychological Medicine did not find such negative effects. the authors believe that is because of the definition of harm. Some of the qualities which were referred to as harm, such as temporary discomfort, negative thoughts and occasional sleep disorders may actually be an indication of progress.

The Practice of Mindfulness

Mindfulness can be practiced anywhere. You can guide yourself in a mindfulness session, or you can choose a guided session. Our lesson discussed different types of mindfulness practices, such as MBSR, MBCT, MBTI. These are all programs which can be found online, or available in the community. Here are some things to consider when setting up your own practice:

Video: Let's get started in mindfulness.

Getting started:

´ Start with short sessions (5 to 10 minutes a day): Sit comfortably, focus on your breath, if your mind wanders gently bring focus back to your breath

´ Use apps or websites with guided mediations (consider Headspace or find on YouTube)

´ Include mindful breathings (such as the box breathing technique discussed last week)

´ Practice mindful walking, mindful eating or mindfulness in daily activities

Create your routine:

´ Pick a specific time each day

´ Start small (1 to 2 minutes)

´ Use reminders (sticky notes, phone alarms)

´ Join a group

´ Be patient and non-judgmental

Address your challenges:

´ Time (Start with just 1 or 2 minutes)

´ Wandering mind (Just observe it and return to the present)

´ Forgetting to do it (Tie it to an existing habit)

´ Boredom (Consider a variety of methods like music, nature walks, body scans)

Resources to consider

Local options: Locally, you have options for group classes and one-on-one trainings. Here are some ideas:

UCSD Health’s Center for Mindfulness (CFM) is a multi-faceted program of training, education, research and outreach to increase the use of mindfulness in all aspects of society. These classes all have a fee. View more on their website: https://cih.ucsd.edu/mindfulness
Meet-up Mindfulness possibilities: Meet-up is a social network designed to bring people together for a similar goal. Check out the options on the Meet-up site.

Online options:

Headspace: As a student with SDCCE, you can use the Headspace app at no cost to you. Learn more on our course website (bfclass.com). Scroll down to “Say Hello to Headspace”.
UCLA Mindful has a collection of guided meditations and information on getting started. You can find them on their website page.
Free guided meditations from the Mindfulness Institute.
Palouse Mindfulness is an online site which offers the MBSR curriculum over eight weeks. This is a free course to take, allowing you to follow at your own pace. You can find these guided practices by clicking here.

Summary

Mindfulness has been shown as an effective and safe way to relieve stress. It can create changes in the brain resulting in more positive and social people. There are different ways to practice mindfulness and meditation. Each produces positive changes in the brain but in different ways, suggesting that practicing a variety of methods might be better than always practicing one type.

Additional Resources and Sources used in this handout

Geiger, P. et al. Mindfulness-Based Interventions for Older Adults: A Review of the Effects on Physical and Emotional Well-being. Retrieved from nih.gov: https://pmc.ncbi.nlm.nih.gov/articles/PMC4868399/

Luders, E. e. (2012, February 29). The Unique Brain Anatomy of Meditation Practitioners: Alterations in Cortical Gyrification. Retrieved from ncbi.nlm.nih.gov: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3289949/

Meditation: In Depth. (2015, March). Retrieved from nccih.nih.gov: https://nccih.nih.gov/health/meditation/overview.htm#hed4

Meditation: In Depth. (2020, March). Retrieved from nccih.nih.gov: https://www.nccih.nih.gov/health/meditation-in-depth

Mindfulness meditation: A research-proven way to reduce stress. (2019, October 30). Retrieved from apa.org: https://www.apa.org/topics/mindfulness/meditation

O'Bryan, A. (2022, June 9). How to Teach Mindfulness: Your Ultimate Course and Guide. Retrieved from PositivePsychology.com: https://positivepsychology.com/teaching-mindfulness/

Pal, P. e. (2018, August 27). 5 Simple Mindfulness Practices for Daily Life. Retrieved from mindful.org: https://www.mindful.org/take-a-mindful-moment-5-simple-practices-for-daily-life/

Powell, A. (2018, April 9). Researchers study how it seems to change the brain in depressed patients. Retrieved from news.harvard.edu: https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/

Power of Mindfulness: Practicing Meditation for Seniors (2024, April 22). Retrieved from mennohaven.org: https://mennohaven.org/blog/the-power-of-mindfulness-practicing-meditation-for-seniors/

Ratner, P. (2017, October 10). Scientists Discover How Meditation Changes the Brain. Retrieved from bigthink.com: https://bigthink.com/paul-ratner/scientists-discover-how-meditation-changes-the-brain

What is Mindfulness. (2014, October 8). Retrieved from mindful.org: https://www.mindful.org/what-is-mindfulness/

Zapletal, K. (2017, June 26). Neuroscience of Mindfulness: What Happens to Your Brain When You Meditate. Retrieved from observer.com: https://observer.com/2017/06/neuroscience-mindfulness-brain-when-you-meditate-development/

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