9/20 Mindfulness and Meditation
Follow up
In Wednesday evening's session, a student mentioned an excellent mindfulness site, Mindfulness Exercises. You can view the site, download materials, read the blog and more. Find this site at: https://mindfulnessexercises.com/
Also, a student sent a link to a beautiful short (3 minute) video. The message is strong, and is consistent with our lesson. Take a look: https://fb.watch/8coWAp4H26/
Finally, another great video which describes mindfulness as a super power, and one that will take its place in the health community with exercise, diet and proper use of medication. And cute animations as well! https://youtu.be/w6T02g5hnT4
Introduction to 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!
What is Mindfulness?
(Mindfulness meditation: A research-proven way to reduce stress, 2019)
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.
Video:
From Psych Hub, an introduction to Mindfulness
What is meditation?
(Meditation: In Depth, 2020)
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).
Video:
A little background on meditation along with research which studies meditation. Some of this research is in this lesson.
What is mindfulness meditation?
(Mindfulness meditation: A research-proven way to reduce stress, 2019)
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.
Video:
What is Mindfulness Meditation? This short video introduces us to the concept and provides more information.
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.
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).
Video:
What is MBSR? This video is created by UMass Medical School to introduce their MBSR program.
Video:
What is MBCT? This short video describes the process of cognitive training with mindfulness 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.
Research example:
Interested in an example of research using MBSR? This 2018 study looked the use of an 8 233k MBSR program compared to Aerobic Training to determine the affects on seasonal declines in physical activity. The conclusion of study authors: Although the aerobic training helped somewhat in averting the seasonal declines of physical activity, the MBSR training may mitigate the influence of shorter day length and cooler weather on participation in physical activities. And, ultimately, they resolved that . Interventions combining MBSR and exercise may be particularly successful at increasing physical activity participation.
Meyer_BenefitsofMBSRandExonPA.pdfMindfulness, Meditation, and brain changes
(Powell, 2018) (Zapletal, 2017) (Luders, 2012)
Research has suggested that mindfulness changes the structure of the brain. There are three different ways that changes can occur in the brain:
1. Chemical (transfer of chemical signals between neurons, linked to a short-term improvement, such as a memory or motor skill)
2. Structural (change in connections between neurons, linked to long-term improvement; this takes more time to occur, meaning that dedicated practice is needed)
3. 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 has also been associated with structural changes in the brain. These changes were seen on the surfaces of the cortex and buried within a region (such as the insula) suggesting that the cerebral cortex is related to meditation.
One area of particular interest is that of gyrification (the degree and pattern on cortical folding in the brain). A 2012 study found larger gyrification in five distinct regions (left precentral gyrus, the left and right anterior dorsal insula, the right fusiform gyrus and the right cuneus), with the most pronounced differences seen in the right anterior dorsal insula. This is particularly important because past research had found activation of the insula during meditation and/or the onset of meditation.
The right insular cortex plays a critical role in switching between the central-executive and the default-mode network (DMN). The DMN is a resting state network, and evidenced in states of daydreaming, mind wandering and projections into the past or future. This suggests that regular meditators have a better ability to control the switching of the DMN.
The insula has also been shown to integrate other types of information, such as interoceptive sensations, which culminate in a state of awareness.
Researchers cannot assume a cause and effect from meditation and gyrifications in the brain, but there does continue to be evidence that there is more gyrification as the years of practicing meditation increase.
Below is a representation of gyrification. Note that as the amount of folding increases, the greater the connections and volume.
Studies with mindfulness/meditation and the brain
Research involving effectiveness of meditation
Interested in how scientists can study meditation, and how they handle the challenges? This short video explains these challenges in light of the findings. A good introduction to research and meditation / mindfulness.
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.
Video:
In light of the Pandemic, this 11 minute video was created. It explains the neuroscience of mindfulness/meditation and provides some techniques to practice mindfulness in your home.
Free guided practice by UCSD
This video discusses free guided meditation practices, the type used in research. You can view upcoming sessions and sign up ahead of time by going to: https://cih.ucsd.edu/mindfulness/free-sessions
2018 study on 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.
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.
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. They offer a range of mindfulness-based programs and initiatives such as:
o MBSR (Mindfulness Based Stress Reduction), an 8 week curriculum. You can learn more on their website.
o Compassion: UCSD’s CFM offers a variety of classes to help develop the capacity of compassion. They include Mindful self-compassion, Self-compassion training for healthcare communities and the Short course in Mindful Self-Compassion. Learn more about the Compassion programs
o Mindful Eating: An 8 week program which provides the skills needed to pay attention to your body, mind and heart as you eat purposefully and non-judgmentally. Learn more about the program.
o Not sure what is right for you? UCSD offers a free 45 minute 1 on 1 session to find out what group mindfulness course is right for you. Click here to sign up for a slot.
· Meet-up Mindfulness possibilities: Meet-up is a social network designed to bring people together for a similar goal. There are a number of San Diego County based groups, including Mindfulness Meditation Workshops, Meditation in Del Mar, Aikido, Mindfulness and Exploration and a Mindful Life together (to name a few). Check out the options on the Meet-up site.
· New Mindful Life: There are a number of courses which are offered in San Diego at regular intervals, such as Drop-In Mindfulness meditation Practice and six-week Introductory training in mindfulness, and scheduled by request (MBSR, MBCT and Mindfulness Based Eating). Learn more on their site.
A free online course:
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. The lessons include readings, videos and activities, and allows a collection of guided practices. Guided meditations include body scan, yoga, mountain or lake and healing. However, the practice which has been associated with maximum stress reduction is the Lovingkindness session. You can find these guided practices by clicking here.
Perhaps the most effective mindfulness meditation practice is compassion based. Here is the audio for a 13 minute compassion mindfulness session on the Palouse website.
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.
Works Cited
Another study from the journal Psychological Medicine: https://centerhealthyminds.org/news/research-suggests-common-mindfulness-program-unlikely-to-cause-harm
Click here to learn more: https://www.umassmemorialhealthcare.org/umass-memorial-medical-center/services-treatments/center-for-mindfulness/mindfulness-programs/mbsr-8-week-online-live
Debate: Can Mindfulness and meditation be harmful? (2020, October 14). Retrieved from sharpbrains.com: https://sharpbrains.com/blog/2020/10/14/debate-can-mindfulness-and-meditation-be-harmful/
Find these guided meditations by clicking here: https://palousemindfulness.com/guidedmeditations.html
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
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/
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/