Meditation Research
Meditation 1) Cultivation of basic human qualities: -stable clear mind -emotional balance -caring mindfulness 2)Familiarization with serene, flexible way of being
Three common types of meditation 1)Focused attention: -tame and center the mind in the present; -capacity to remain vigilant to distractions 2)Mindfulness: -less emotionally reactive awareness to emotions, thoughts, sensations 3)Compassion: -altruistic perspective toward others
Research on cognitive cycle: 4 Parts 1)Distraction: Dorsal Mode Network (DMN),medial prefrontal cortex, posterior cingulate, precuneus, inferior parietal, lateral termporal 2)Aware of distraction: anterior insula, anterior cingulate, the “salience network” 3)”Take Back”: dorsolateral prefrontal cortex, inferior parietal 4)Attention remains directed toward object: DLPFC
Research on Mindfulness Decrease in anxiety-related regions: insular cortex, amygdala for pain perception Better control over stress and inflammation: decrease amygdala, cortisol, and blood pressure; increase telomerase(lengthen DNA), Anxiety, depression, sleep improve Relapse from depression: 40% decrease with 6 months mindfulness and cognitive therapy Protection against relapse comparable to maintenance antidepressant therapy May benefit BD, GAD, Panic, hypochondriasis, Social Phobia, Substance Abuse
Research on Compassion Benefit health care workers, teachers, others who run risk of emotional burnout Increase orbitofrontal cortex, nuclear accumbens of ventral striatum, insula, anterior cingulate, temporal-parietal junction Sustained gamma waves, 25-42 Hz, build temporary brain networks that integrate cognitive and affective functions Neural activity can be developed in novices in short period of time
Summary on Meditation Research Mindfulness decreases activation of limbic regions like amygdala involved in negative affect and stress reactivity Compassion increase activation of limbic regions involved in social responsiveness, empathy, positive affect and internal reward Future: SUBTLE meditation, integral practices, Polyvagal theory, myelinated smart vagus- ? integrate higher cortical processes for social engagement with brain stem and neuropeptides