1) Meditation has been practiced for millennia but was introduced to the Western world in the 1960s. Scientific studies since then have examined its effects on brain structure and function.
2) Studies using brain imaging have found that long-term meditation is associated with increased thickness in brain areas involved in attention, interoception, sensory processing, and emotion regulation.
3) Research also shows meditation may protect against age-related thinning of the prefrontal cortex and reduce declines in attention and cognitive flexibility associated with aging.
1) Meditation has been practiced for millennia but was introduced to the Western world in the 1960s. Scientific studies since then have examined its effects on brain structure and function.
2) Studies using brain imaging have found that long-term meditation is associated with increased thickness in brain areas involved in attention, interoception, sensory processing, and emotion regulation.
3) Research also shows meditation may protect against age-related thinning of the prefrontal cortex and reduce declines in attention and cognitive flexibility associated with aging.
1) Meditation has been practiced for millennia but was introduced to the Western world in the 1960s. Scientific studies since then have examined its effects on brain structure and function.
2) Studies using brain imaging have found that long-term meditation is associated with increased thickness in brain areas involved in attention, interoception, sensory processing, and emotion regulation.
3) Research also shows meditation may protect against age-related thinning of the prefrontal cortex and reduce declines in attention and cognitive flexibility associated with aging.
Benefits of meditation Neuroplasticity of the brain Studies that show the changes in thickness, volume , and concentration of brain areas associated with meditation practice. Brain waves alpha waves synchrony associated with meditation and the implications of findings.
1920 1960 1977 The practice of meditation has been prevailing throughout the human history among diverse cultures. meditation was introduced to the western world . The nature of scientific investigatio n of spiritual beliefs and practices underwent a drastic change.
scientific studies started focusing on the clinical effects of meditation on health. With the scientific advancement in instrumentation, scientific study of effects of meditative practices became possible.
the American Psychological Association issued a statement on meditation stating that-meditation may facilitate the psychotherapeutic process. and encouraged research to evaluate its possible usefulness Professors started viewing meditation as a valuable tool for stress reduction and for healing both mental and physical disorders.
The physical act of meditation generally consists of simply sitting quietly, focusing on one's breath, a word or phrase. The word meditation means to engage in contemplation or reflection . It comes from the same Greek and Latin root as the word medicine.
Meditation is described as an experience of a state of thoughtless awareness or mental silence. From a cognitive and psychological perspective, meditation is described as a family of self regulation practices that aim to bring mental processes under voluntary control through focusing attention and awareness. Other major descriptions of meditation emphasize components such as relaxation, concentration, an altered state of awareness, and maintenance of self-observing attitude
Presently many meditation techniques are being practiced. However, all of them can be grouped into two basic approaches:
concentrative meditations : focus on some sound, or sensation to still the mind and achieve greater awareness mindfulness/insight meditations: involves becoming more alert to the continuous passing stream of thoughts, images, emotions and sensations without identifying oneself with them. Even though meditation is a mental activity, studies show that it has many physiological and psychological effects:
It decreases heart rate and lowers blood pressure.
It increases alpha activity in the brain which leads to a deep relaxed state of the mind.
It is effective in pain management and enhancing immune system
It is beneficial in treating hypertension ; cardiovascular disorders ; respiratory disorders such as asthma ; dermatological problems such as allergies ,immunological disorders and treatment-related symptoms of breast cancer .
It is also effective in cases of anxiety , psychosomatic disorders , neurotic disorders and stress .
Studies suggest that intervention program using meditation is helpful in reducing headache as well as pain in neck and joints .
Decline in the use of tranquilizers has also been reported after meditation practices .
Various studies also reported the benefits of TM meditation in de-addiction from chemical substances , and smoking
It reduces stress and increases reported levels of happiness, and self-confidence.
How can meditation lead to this ?
Is there a placebo effect ?
can we choose how our mind works thus choose who we will be ?
A study has demonstrated that learning to juggle is associated with increases in visual motion cortical areas. The effect of meditation is based on the plasticity of the brain. Sustained efforts to focus attention and to cultivate emotional balance leave traces in underlying neural substrate(series of structural units to support nervous system functions) and circuitry. Over time, these changes in brain structure in turn support the intended changes in mental faculties and personality. In 2005 Lazar and colleagues published a study which suggests that meditation may be associated with structural changes in areas of the brain that are important for sensory, cognitive, and emotional processing. The data also suggest that meditation may impact age-related decline in cortical structure. Hypothesis : mindful meditation should result in significant changes in the cortical structure in regions that are routinely engaged during this mental exercise.
since mindful meditation practice involves attention to internal and external sensory stimuli, the hypothesis was that differences in cortical thickness would be found in brain regions involved in attention and sensory processing, showing evidence of cortical plasticity.
Results indicated that regular practice of meditation is associated with increased thickness in cortical regions related introception and awareness of bodily sensations. The insula is located within the cerebral cortex.
The insula plays a key role in a wide range of brain processes, from awareness of bodily feelings and pain to motivation, emotion, and cognitive control.
2-Brodmann area 10 is the anterior-most portion of the prefrontal cortex in the human brain .It is described as one of the least well understood regions of the human brain.It has been shown to be involved in the integration of emotion and cognition. By becoming increasingly more aware of sensory stimuli during formal practice,the meditation practitioner may gradually be able to use this self-awareness to more successfully navigate through potentially stressful encounters that arise thoughout the day. 3- Somatosensory cortex :It is responsible for sensory experiences . 4-Auditory cortex: it is involved in the analysis of complex auditory signals .
The study also shows that regular meditation may slow age-related thinning of the prefrontal cortex, which is responsible for planning complex cognitive behaviors . Despite the effects of aging on the prefrontal cortex ,in one focal region of BA 9/10 the average cortical thickness of the 40-50 year old meditation participants was similar to the average thickness of the 20-30 year-old meditators and controls . Pain sensitivity is reduced in participants with greater cortical thickness. A study by Pagnoni and Cekic in 2007 shows that total GM volume was negatively correlated with age whereas in the meditation group virtually no correlation was present, especially in the left putamen. The study also shows that speed of responses decreased significantly with age in the control group but not in the meditation group. According to the authors, this effect could be related to the differences in the left putamen ,a region involved in attention processing and cognitive flexibility. A third study by Holzel et al. in 2008 shows that meditators have significantely higher concentration of GM in the right anterior insula, the right hippocampus , and orbitofrontal cortex .
Higher levels of stress are known to impair neuronal growth in this brain area. As part of the limbic system , the hippocampus plays an important role in the appraisal of situations and emotional reactivity . The increase in GM in this region could reflect and enhance ability to reduce autonomic arousal level and to maintain a state of inner peace in stressful circumstances. This region has been associated with the modification of responses to aversive stimuli , which is an integral part of emotional regulation training during meditation, namely the maintenance of equanimity when confronted with painful sensations. A recent study by Luders et al. in 2009 showes that meditators have significantly more GM volume in : left inferior temporal gyrus which is involved in pleasure ,connectedness. Right thalamus which is involved in focusing of attention
Structure /Meditation training Mental faculty Right anterior insula (awareness of breathing sensations and body scan) Interoception , awareness of bodily feelings Orbito-frontal cortex(equanimity,inhibition of automatic responding) Emotion regulation, modifying reactions to aversive stimuli Right hippocampus (relaxation while staying vigilant and observing thoughts and emotions) Regulation of arousal Left inferior temporal gyrus(awareness of present moment) pleasure , connectedness Right thalamus (attend to a chosen meditation object) Focusing of attention Left putamen(awareness of present moment and keeping static body position) Sustained attention The brain cells communicate with each other through electrical impulses . These waves are measured in cycles per seconds and have different frequencies. There are 3 states of arousal : action , relaxation or rest , sleep.
Beta:Beta The Waking And Reasoning Wave Beta brain waves are associated with normal waking consciousness and a heightened state of alertness, logic and critical reasoning. While Beta brain waves are important for effective functioning throughout the day, they also can lead to stress, anxiety and fear .
Alpha :Alpha brain waves are present in relaxation . Theta occurs during light sleep . It is only experienced momentarily as you drift off to sleep from Alpha and wake from deep sleep (from Delta). Delta :The Delta frequency is the slowest of the frequencies and is experienced in deep, dreamless sleep .
A research that aims at investigating the effects of transcendental meditation technique on magnetencephalography, (EEG )alpha phase synchrony shows that the practice of TM produces an increase in alpha phase synchrony primarily between anterior and posterior regions.
A-P Alpha connections are important for cognitive integration .Increased synchrony in the alpha frequencies has been found during cognitive and creative tasks .
The A-P areas and EEG frequencies enlivened in TM are the same areas that break down in mild Alzheimers. In a newly published neurophysiological review, scientists randomized subjects to eight weeks of mindfulness training versus a control group. In EEG, they asked members of each group to focus attention on sensations in their hand and then to switch their attention to their foot. The people trained in mindfulness displayed quicker and larger changes in alpha wave amplitude in their brains hand map when they made the attentional shift than the controls This study suggests that mindfulness practitioners gain enhanced control over sensory cortical alpha waves that help regulate how the brain processes and filters sensations, including pain, and memories such as depressive cognitions. Studies are revealing the mechanisms that facilitate the benefits ascribed to meditation practices . Other studies are being conducted .For Example :Cortisol level change with meditation
Meditation is not only a technique, but also an art. Some people are predisposed towards it while others are not.
Some claim that meditation may have therapeutic value, but limited to those who are psychologically healthy, well integrated and may have mild neurosis or psychosomatic disorders. These issues need serious attention from researchers in future to get firm conclusion regarding the efficacy of meditation as an adjunct to mind-body therapy. Atkinson &Hilgards , Introduction to Psychology. Herbert R. et al(2005 ) Enhanced EEG alpha time-domain phase synchrony during Transcendental Meditation :Implications for cortical integration theory. Hussain D., Bhushan B.(2010) Psychology of Meditation and Health: Present Status and Future Directions. International Journal of Psychology and Psychological Therapy 10, 3, pp. 439-451 Lazar et al (2005) Meditation experience is associated with increased cortical thickness Orenstein D.(2013)A neural basis for benefits of meditation. Ott U,Holzer B.&Vaitl D. Brain Structure and Meditation . Wager T.,Barrett L.(2004) From affect to control: Functional specialization of the insula in motivation and Regulation
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