Managing Life Through Mindfulness. The Mind/Brain System “Mind” = flow of information within the nervous system: “Mind” = flow of information within the.

Managing Life Through Managing Life Through MindfulnessMindfulness

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The Mind/Brain SystemThe Mind/Brain System

““Mind” = flow of information within Mind” = flow of information within the nervous system:the nervous system: Most mind is unconscious; awareness in Most mind is unconscious; awareness in

an aspect of the mindan aspect of the mind The headquarters of the nervous system The headquarters of the nervous system

is the brainis the brain The mind IS what the brain DOESThe mind IS what the brain DOES

The Mind/Brain System, The Mind/Brain System, cont’dcont’d

Brain depends on the nervous Brain depends on the nervous system, which intertwines with and system, which intertwines with and depends on other bodily systemsdepends on other bodily systems

These systems in turn intertwine These systems in turn intertwine with and depend upon nature and with and depend upon nature and culture, both presently and over culture, both presently and over timetime

The brain also depends on the mindThe brain also depends on the mind

Ways that Brain can Ways that Brain can change Mindchange Mind

For better:For better: A little caffeine = more alertnessA little caffeine = more alertness Whole foods, well-balanced mealsWhole foods, well-balanced meals Thicker insula: more self-awareness, empathyThicker insula: more self-awareness, empathy More left prefrontal activation= more happinessMore left prefrontal activation= more happiness

For worse:For worse: Intoxication, imbalances in neurotransmittersIntoxication, imbalances in neurotransmitters Excess sugar, poor nutritionExcess sugar, poor nutrition Concussion, stroke, tumor, Alzheimer’sConcussion, stroke, tumor, Alzheimer’s Cortisol-based shrinkage of hippocampus: less Cortisol-based shrinkage of hippocampus: less

capacity for contextual memorycapacity for contextual memory

Ways that Mind can Ways that Mind can change Brainchange Brain

Immaterial mental activity co-occurs Immaterial mental activity co-occurs with material neural activitywith material neural activity

This produces temporary changesThis produces temporary changes Alterations in brain waves; changing Alterations in brain waves; changing

consumption of O2 and glucose, consumption of O2 and glucose, neurochemical ebbs and flowsneurochemical ebbs and flows

And it produces permanent changesAnd it produces permanent changes

Permanent changes that Permanent changes that Mind Can Make in BrainMind Can Make in Brain

What flows through the mind sculpts the What flows through the mind sculpts the brain. Immaterial experience leaves brain. Immaterial experience leaves material traces behind.material traces behind.

Increased blood/nutrient flow to active Increased blood/nutrient flow to active regionsregions

Altered epigenetics Altered epigenetics ““Neurons that fire together wire together”Neurons that fire together wire together”

Increasing excitability of active neuronsIncreasing excitability of active neurons Strengthening existing synapses, building new Strengthening existing synapses, building new

ones, thicken cortexones, thicken cortex Neuronal pruning: “use it or lose it”Neuronal pruning: “use it or lose it”

You can use your mind to You can use your mind to change your brain to change change your brain to change

your mind for the betteryour mind for the better

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Mindfulness:Mindfulness:

Definitions and TypesDefinitions and Types

Distinctions:Distinctions:

Awareness: field in which neural activity Awareness: field in which neural activity mysteriously becomes conscious experience.mysteriously becomes conscious experience.

Attention is a heightened focus on a Attention is a heightened focus on a particular content of awarenessparticular content of awareness

Mindfulness is sustained Mindfulness is sustained attentiveness,typically with a metacognitive attentiveness,typically with a metacognitive awareness of being awareawareness of being aware

Concentration: deep absorption in an object Concentration: deep absorption in an object of attention, sometimes to the point of non-of attention, sometimes to the point of non-ordinary states of consciousnessordinary states of consciousness

Mindfulness As a Kind of Mindfulness As a Kind of AttentionAttention

““Mindfulness is the intentional cultivation of Mindfulness is the intentional cultivation of nonjudgmental moment-to-moment nonjudgmental moment-to-moment awareness.” (Kabat-Zinn, 1996)awareness.” (Kabat-Zinn, 1996)

• Intention - meta-awareness, recollectedIntention - meta-awareness, recollected• Attention - open, spacious, receptive, Attention - open, spacious, receptive,

inclusive; sustained, continuous in present inclusive; sustained, continuous in present momentmoment

• Attitude - accepting, nonjudgmental, kind; Attitude - accepting, nonjudgmental, kind; disengaged: not pursuing pleasant, resisting disengaged: not pursuing pleasant, resisting unpleasant, bored with neutral; equanimity; unpleasant, bored with neutral; equanimity; not trying to change mental material not trying to change mental material (Shapiro, et al, 2006)(Shapiro, et al, 2006)

““[Mindfulness is] a [Mindfulness is] a disciplined way of disciplined way of

learning to pay attention learning to pay attention to all that is arising to all that is arising

within.” within.” Saki Santorelli, 1999Saki Santorelli, 1999

Mindfulness TrainingMindfulness Training

Mindfulness practices are part of the Mindfulness practices are part of the Buddhist tradition that has been Buddhist tradition that has been brought into Mind Body Programsbrought into Mind Body Programs

Jon Kabat-Zinn combined them with Jon Kabat-Zinn combined them with relaxation training at his Stress relaxation training at his Stress Reduction ClinicReduction Clinic

Hundreds of Body Mind Programs Hundreds of Body Mind Programs follow similar modelfollow similar model

Foundation of Foundation of MindfulnessMindfulness

Non-judgingNon-judging Attention to bodyAttention to body Patience/understanding that life Patience/understanding that life

moves/unfolds in its own timemoves/unfolds in its own time Beginner’s mind: observing negative Beginner’s mind: observing negative

thoughts thoughts Trust yourself, your feelingsTrust yourself, your feelings Non-strivingNon-striving Accepting things as they are in the presentAccepting things as they are in the present Cultivate an attitude of non-attachmentCultivate an attitude of non-attachment

Ground rulesGround rules

Everyone practices something (yoga, Everyone practices something (yoga, conscious breathing, meditation, conscious breathing, meditation, body-scan, etc.)body-scan, etc.)

45 minutes per day, 6 days per 45 minutes per day, 6 days per week, for 8 weeks of the Stress week, for 8 weeks of the Stress ClinicClinic

8 weekly classes and 1 day long 8 weekly classes and 1 day long classclass

Course includesCourse includes

Instruction in mindfulness Instruction in mindfulness meditationmeditation

YogaYoga Tai qi, qi gong, etc.Tai qi, qi gong, etc. Group dialogue and discussion Group dialogue and discussion Individually tailored instructionIndividually tailored instruction Daily home assignmentsDaily home assignments

Other Mindfulness Other Mindfulness TechiquesTechiques

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Many different methodsMany different methods

MeditationMeditation Conscious breathingConscious breathing PrayerPrayer Progressive muscle relaxationProgressive muscle relaxation VisualizationVisualization What else?What else?

A Myriad of Meditation A Myriad of Meditation Techniques!Techniques!

May use a word or phrase, picture, May use a word or phrase, picture, counting, breathing, muscle relaxation as counting, breathing, muscle relaxation as focusfocus

Move into the experience of what is Move into the experience of what is arising in the presentarising in the present

Courage to endure what arisesCourage to endure what arises No distraction, no control, no workNo distraction, no control, no work When thoughts arise, say “thinking”When thoughts arise, say “thinking”

Techniques to induce a Techniques to induce a calm statecalm state

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Ways to Activate PSNSWays to Activate PSNS

Progressive muscle relaxationProgressive muscle relaxation Diaphragm breathingDiaphragm breathing Focus on exhaleFocus on exhale Touching the lipsTouching the lips Mental imageryMental imagery Awareness of bodyAwareness of body Balance heart beatBalance heart beat

More techniques:More techniques:

Focus on bare sensations and perceptionsFocus on bare sensations and perceptions Sense the body as a wholeSense the body as a whole Take a panoramic, “bird’s-eye” view: imagine Take a panoramic, “bird’s-eye” view: imagine

yourself thinking of this incident in 20 yearsyourself thinking of this incident in 20 years Engage “don’t know mind”; relase Engage “don’t know mind”; relase

judgements.judgements. Don’t try to connect mental contents Don’t try to connect mental contents

together.together. Let experience flow, staying here now.Let experience flow, staying here now. Relax the sense of “I, me, and mine.”Relax the sense of “I, me, and mine.”

““Bahiya, you should train Bahiya, you should train yourself thus:yourself thus:

In reference to the seen, there will be In reference to the seen, there will be only the seen. To the heard, only the only the seen. To the heard, only the heard. To the sensed, only the sensed. heard. To the sensed, only the sensed. To the cognized, only the cognized.To the cognized, only the cognized.

When for you there will be only the When for you there will be only the seen in reference to the see, only the seen in reference to the see, only the heard in the heard, only the sensed in heard in the heard, only the sensed in the sensed, only the cognized in the the sensed, only the cognized in the cognized, then, Bahiya, there’s no you cognized, then, Bahiya, there’s no you in that.in that.

Cont’dCont’d

When there’s no you in that, there’s When there’s no you in that, there’s no you there. When there’s no you no you there. When there’s no you there, you are neither here nor there, you are neither here nor yonder nor between the two.yonder nor between the two.

This, just this, is the end of all This, just this, is the end of all suffering.suffering.

The BuddaThe Budda

Other Ways to CopeOther Ways to Cope

Who successfully ages? (handle baby Who successfully ages? (handle baby rats, and they have less GC as rats, and they have less GC as adults, decreasing hippocampal adults, decreasing hippocampal degenerationdegeneration

Healthy lifestyle: no smoking, Healthy lifestyle: no smoking, minimal alcohol, exercise, normal minimal alcohol, exercise, normal weight, absence of depression, good weight, absence of depression, good marriage, mature resilient coping marriage, mature resilient coping style, being respected and needed in style, being respected and needed in old age.old age.

Ways to cope with Ways to cope with catastrophecatastrophe

Displace a major worry onto something Displace a major worry onto something less threateningless threatening

Focusing on healthy moments decreases Focusing on healthy moments decreases GC levels, as does religious beliefGC levels, as does religious belief

See stressor as one thing in larger See stressor as one thing in larger context: reduces tendency to give up, feel context: reduces tendency to give up, feel helplesshelpless

Sense of control over environment Sense of control over environment (patients controlling their own pain meds)(patients controlling their own pain meds)

Coping, cont’dCoping, cont’d

Male baboons who spent time Male baboons who spent time affiliated with females, grooming, affiliated with females, grooming, had lower GC levelshad lower GC levels

Meditation when done on regular, Meditation when done on regular, sustained basis (daily, 15-30 min) sustained basis (daily, 15-30 min) decreases GC levels (caveat: these decreases GC levels (caveat: these studies have built in bias)studies have built in bias)

Latest ResearchLatest Research

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Neuroplastic ChangesNeuroplastic Changes

Attention is like a spotlight, illuminating Attention is like a spotlight, illuminating what it rests uponwhat it rests upon

Because neuroplasticity is heightened for Because neuroplasticity is heightened for what’s in the field of focused awareness, what’s in the field of focused awareness, attention is also like a vacuum cleaner, attention is also like a vacuum cleaner, sucking its contents into the brain.sucking its contents into the brain.

Directing attention skillfully - the essence Directing attention skillfully - the essence of mindfulness- is therefore a fundamental of mindfulness- is therefore a fundamental way to shape the brain, and one’s life over way to shape the brain, and one’s life over time. time.

Effects of Meditation on Effects of Meditation on BrainBrain

Increased gray matter in the:Increased gray matter in the: Insula - interoception: self-awareness; Insula - interoception: self-awareness;

empathy for emotions empathy for emotions (Holzel et al, 2008, Lazar et al., (Holzel et al, 2008, Lazar et al., 2005)2005)

Hippocampus - visual-spatial memory; Hippocampus - visual-spatial memory; establishing context; inhibiting establishing context; inhibiting amygdala and cortisol amygdala and cortisol (Holzel et al., 2008; Luders et (Holzel et al., 2008; Luders et al., 2009)al., 2009)

Prefrontal cortex - executive functions; Prefrontal cortex - executive functions; attention control attention control (Lazar et al., 2005, Luders et al., 2009)(Lazar et al., 2005, Luders et al., 2009)

How does the body affect How does the body affect the brain?the brain?

How does the body affect How does the body affect the mind?the mind?

Current Supporting Current Supporting Research Research

Inserting needles into specific body Inserting needles into specific body points triggers the production of points triggers the production of endorphinsendorphins

Higher levels of endorphins found in Higher levels of endorphins found in cerebrospinal fluid after acucerebrospinal fluid after acu

Hypertensive patients were able to Hypertensive patients were able to reduce meds after relaxation trainingreduce meds after relaxation training

Psoriasis: meditators healed at Psoriasis: meditators healed at approximately 4 times the rateapproximately 4 times the rate

Meditation Produces Meditation Produces Powerful Pain Relieving Powerful Pain Relieving

EffectsEffects Wake Forest Baptist Medical CenterWake Forest Baptist Medical Center One hour of meditation can One hour of meditation can

dramatically reduce experience of dramatically reduce experience of pain and pain-related brain activationpain and pain-related brain activation

40% reduction in pain intensity and a 40% reduction in pain intensity and a 57% reduction in pain unpleasantness57% reduction in pain unpleasantness

Greater reduction in pain than Greater reduction in pain than morphine, with typical 25% pain morphine, with typical 25% pain reductionreduction

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Research, cont’dResearch, cont’d

Meditators had stronger antibody Meditators had stronger antibody response in their immune system, when response in their immune system, when given flu shotgiven flu shot

Mindfulness training to military Mindfulness training to military recruits increased their ability to cope, recruits increased their ability to cope, when compared to control group.when compared to control group.

Mindfulness is effective for depression, Mindfulness is effective for depression, panic disorders, phobias, insomniapanic disorders, phobias, insomnia

ResourcesResources

Richard Davidson’s “Center for Investigating Richard Davidson’s “Center for Investigating Healthy Minds” and the development of Healthy Minds” and the development of “Contemplative Neuroscience”“Contemplative Neuroscience” Neural changes induced by contemplative Neural changes induced by contemplative

practicespractices How these impact bodily processesHow these impact bodily processes Translational research with health care providers Translational research with health care providers

educators and corrections officials to implement educators and corrections officials to implement programs to put these ideas to the testprograms to put these ideas to the test

http://www.beinghuman2012.org/http://www.beinghuman2012.org/

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