The Blissful Brain: Neuroscience and proof of the power of meditation Dr Shanida Nataraja.

The Blissful Brain: Neuroscience and proof of

the power of meditation

Dr Shanida Nataraja

Structure

General introduction

Bridging science and spirituality

Peering into the meditating brain

Health benefits of meditation

Structure

General introduction

Bridging science and spirituality

Peering into the meditating brain

Health benefits of meditation

The Human Brain

First mentioned in Edwin Smith Surgical Papyrus 1700 BC

Largely disregarded by the Egyptians

Aristotle proposed brain was cooling unit to lower blood temperature

Site of Human Intellect

Importance first noted by Hippocrates in 5th Century BC

Supported by Galen of Pergamum: dissections and surgeries on Roman gladiators

Confirmed by Thomas Willis (1621-1673): founding father of modern brain science

The Brain as a Black Box

The brain efficiently controls behavior so we can run on “auto-pilot”

The brain possesses astounding and unrivalled range of abilities

The brain

weighs about 1 ½ bags of sugar

has the consistency of blancmange

contains 100 billion neurons

is highly interconnected

A Dynamic Network

Each neuron is miniature processing unit

receiving information from other cells

processing information

relaying resulting data to other cells

Every person has unique configuration

Precise wiring of all the connections in the brain is continually changing, adapting with experience

Brain Complexity

When examined under microscope, brain tissue appears as tangled mess

Closer examination reveals it to be highly ordered

Cells with similar structure and function arranged in layers with common orientation

Hierarchal Structure of Brain

Hindbrain, midbrain, and forebrain

Newer brain regions laid on top of older regions

Older useful circuitry incorporated into newer, more advanced circuitry

The Cerebral Cortex

Particularly predominant in humans

Highly folded external appearance

Mediate all of the cognitive skills associated with being human

Can be divided into four lobes: frontal; temporal; parietal; and occipital

Cerebral Lobes

Left Brain vs. Right Brain

Both hemisphere have similar functions with respect to sensory processing and motor function

In other respects, the function of the two hemispheres is asymmetrical

The left hemisphere is associated with analytical, rational, and logical processing

The right hemisphere is associated with abstract thought, nonverbal awareness, visual–spatial perception, and emotions

Reality or Fantasy?

Right hemisphere: more realistic impression of particular sensory

experience

intuitively examines experience and stores it as images and emotions

Left hemisphere: filters and rationally analyses the experience

stores it as a mental map

influenced by the individual’s experiences in the past (i.e. their conditioning)

Thalamus and the Senses

Gateway for sensory information flowing into cortex

Where sensations are first consciously experienced

Important role in attention

Gateway for motor information flowing into cortex

Important role in motor intention

Hypothalamus

Maintains constant internal environment

Modulates emotional responses with other limbic structures

Regulates arousal through action on autonomic nervous system

Hypothalamus

Pituitary Gland

Autonomic NervousSystem

Autonomic Nervous System

Sympathetic (“fight or flight” responses): increases heart rate and breathing rate; slows digestion; dilates pupils

Parasympathetic (“rest and digest” responses) nervous systems: decreases heart rate and breathing rate; stimulates digestion

Structure

General introduction

Bridging science and spirituality

Peering into the meditating brain

Health benefits of meditation

Religion versus Science

Assumed that reality could be given a single, complete, and unambiguous description in human language

Neither Science nor Religion alone can provide a complete description

Science and Spirituality

1997 survey of US scientists revealed 40% believed in a personal God

Quantum pioneers, including Einstein and Bohr, have been described as mystics

Importance of the integration of scientific and spiritual knowledge

Complementary aspects of a greater whole, each capturing a differing and partial representation of a greater reality

Neurotheology

Patients with temporal lobe epilepsy

Have hallucinations with a religious content

Have seizure-induced feelings of religious ecstasy

Report spontaneous religious conversions

There is even evidence that some mystics may have had temporal lobe epilepsy

The “God Module”

Ramachandran (1997) proposed that the temporal lobe played an important role in mystical and religious experiences

Media and scientists alike declared that “God module” had been found in the human brain

Persinger’s Helmet

Persinger proposes mystical experiences are result of microseizures in the deep structures of the temporal lobe

These are provoked by personal life crises and near-death experiences

An individual’s susceptibility to these microseizures depends on excitability of the temporal lobe

Healthy individuals, as well as epileptic patients, can also display these microseizures

Transcranial Magnetic Stimulation

Subjects stimulated by a weak magnetic field over the right hemisphere

Using a specially designed helmet of magnets

80% of subjects reported the sense of a presence

Artefacts of Brain Function

Persinger proposed “religion is a property of the brain, only the brain, and has little to do with what’s out there”

Taken as proof that God doesn’t exist; God and all religious thought are artefacts of brain function

Inherent limitations of scientific method ensure that we will never be able to definitively prove or disprove the existence of God

Mystically Hard-Wired

Stimulation of certain areas of the brain to evoke certain experiences is not best way of investigating these experiences

These artificial experiences can rightly be viewed as being artefacts of brain function

The artificial stimulation experiments merely reinforce belief that humans are hard-wired to be receptive to mystical or religious experiences

Subjectivity

Humankind has created a rigid conceptual map of our World that

acts as a framework to communicate details of our experiences to others

limits our ability to describe and understand our experiences

This mental map is formed by the cumulative experience of a person’s

lifetime

an imprint of all of our personal, societal, and cultural conditioning

Conceptual Map

Our conceptual map

Defines our goals and expectations

Dictates the way in which we perceive the world and our relationship to it

Provides an explanation for our experiences

Everyone’s conceptual map is slightly different

Structure

General introduction

Bridging science and spirituality

Peering into the meditating brain

Health benefits of meditation

Definition of Meditation

Countless different meditative techniques

Meditation

involves a specific technique that is both clearly defined and taught to the practitioner

involves, at some stage, progressive muscle relaxation

involves, at some stage, a reduction in logical processing

is self-induced

involves a skill, referred to as an anchor, that allows the practitioner to effectively focus their attention

Types of Meditation

Can be passive and active

Passive meditation

empties mind of thought and is attentive on entire experience, usually by using an anchor, such as the breath

involves a widening of attention and includes techniques such as mindfulness

Active meditation

focuses attention on a specific mantra or image

involves a narrowing of attention and includes techniques such as TM and Zen meditation

Expanding or Restricting Attention

Newberg and d’Aquili

Observed meditators in controlled conditions

Release of a radioactive tracer into the blood system triggered by meditator pulling on string

SPECT (single photon emission computed tomography): blood flow in different regions of the brain can be visualized

Transcendental Experiences

Associated with specific patterns of brain activity, in specific regions of the cerebral cortex

Key features

Increase in activity in frontal cortex: attention

Decrease in activity in parietal cortex: dissolving of self/non-self boundary

Frontal Cortex: Attention

Meditation begins with the intent to practice followed by a re-focusing of the attention

The intention of the practitioner to sit “meditate” triggers thalamus to re-focus the the attention either inwards or outwards

Focused attention acts to “clear the mind” through redundancy

Reflected in increase in activity in frontal cortex

Parietal Cortex: Orientation

Meditative practice associated with dissolving of self/non-self boundary

Meditation involves decrease in activity in region of brain that constructs our self/non-self boundary, in both the left and right hemisphere

This decrease can partially explain the expansion of awareness that can be experienced during meditation

Shift From Left to Right Brain

Effect on self/non-self boundary can also be understood in terms of initial shift in meditation from left to right brain activity

Left brain: ego-centered thinking

Right brain: holistic, non-ego thinking

Attention is a right brain function; focused attention thus involves shift from left to right brained thinking

Passive Meditation

Practitioner begins with intent to clear mind of thoughts

Then attention is focused on gap between thoughts or on the breath

Attention triggers shift to right brained activity

makes practitioner less aware of redundant sensory information and thoughts

Switch From Left to Right

Fundamental to the shift in thinking that accompanies contemplative practice

It also underlies the power of myths

All myths have a common framework

Existential question is posed: e.g. “How was the Universe created”

The issue raised is presented in terms of conflict between two apparently irreconcilable opposites: e.g. good–evil, life–death

A possible resolution is presented, usually in terms of the reconciliation of polar opposites

Myths and Brain Function

The first stage triggers activity in the left hemisphere; comprehension of language and the comparison of concepts are left-brained activities

The second stage triggers activity in the right hemisphere; comprehension of unity and reconciliation of polar opposites requires right-brained activity

The progression from first to second stage involves a switch between left- and right-brained thinking

A Quest for Meaning

Activity in the left hemisphere drives activity in the right hemisphere

The quest for meaning to our experiences triggers a shift in brain function that allows us to perceive the “big picture”

Passive Meditation

Practitioner thus becomes less aware of their orientation in the spatial dimensions and in time

Decrease sense of orientation is reflected in decreased activity in parietal lobe that leads to

a sense of no or infinite space and/or time

an inability to convey the experience efficiently through language

Simplified Meditation Process

Decrease in activity

Increase in activity

Activation of Limbic System

Activation of hippocampus

confers emotional value to experience

triggers the autonomic nervous system

Maximal activation of autonomic nervous system lead to

a blissful, peaceful state via parasympathetic system

and then a mentally clear and alert state via sympathetic system

Simplified Meditation Process

Decrease in activity

Increase in activity

1

3

2

1

1

Active Meditation

Practitioner begins with intent to clear mind of thoughts

Then attention is focused on single object, image, or mantra

Attention filters out redundant sensory information and thoughts

Activity in occipital and frontal lobes fixes object in practitioner’s mind

Simplified Meditation Process

Decrease in activity

Increase in activity

Active Meditation

Activation of hippocampus and autonomic nervous system

Peak response prompts hippocampus to dampen activity

This results in decrease in activity in parietal lobes and thus

sense of no or infinite space and/or time

a loss of the ability to comprehend the experience in rational terms

an inability to describe the experience using language

Simplified Meditation Process

Decrease in activity

Increase in activity

5

1

1

3

2

4

Important Features

Crucial role of intention

Role of thalamus in re-focusing attention

Role of attention in “clearing the mind”

Shift from left to right brain activity through sustained attention

Dependence of self/non-self boundary on activity predominantly in left parietal cortex

Widening of awareness and holistic thinking stemming from right-brained activity

Impact of meditation on body through activation of the arousal/relaxation systems

Electrical Brain Recordings

Electroencephalogram (EEG) is a non-invasive technique

Records combined electricity activity of large groups of neurons within the brain

In clinical practice, 19 electrodes are positioned on head

Different Brain Waves

Brain Wave Trace Frequency Subjective description

Delta 0.5 and 4 Hz Active thought, attention, or problem solving

Theta 4 and 7 Hz Creativity and imagination

Alpha 8 and 13 Hz Relaxation and the meditative state

Beta 13 and 30 Hz Intuitive thought, empathy, and instinctual insight

Wave Changes in Meditation

Early stages of meditation:

increase in alpha waves; state of relaxed alertness

decrease in beta waves; reduction in intrusive thoughts

During transcendental experiences: increase in theta waves; feelings of bliss

In deeper stages of meditation: some practitioners display high frequency beta or gamma waves; assembly of fragments of information into single, coordinated picture

Maxwell Cade

Proposed (1978) that different levels of consciousness could be correlated with different brain wave patterns

Meditative pattern involves absence of the beta waves and an increase in alpha and theta wave

Can be differentiated from lower states of consciousness by presence of multiple frequency bands (i.e. alpha and theta) rather than just one

Relaxation Response

Meditation superimposed on general relaxation response

Mediated by parasympathetic nervous system, this includes decrease in oxygen consumption

reduction in the elimination of carbon dioxide

a reduction in heart rate, respiratory rate, blood pressure, and lactate levels in the blood, muscle tone, and blood cortisone levels

increase in the blood flow to the internal organs

increase in the temperature of the fingers

increase in skin resistance

Facilitating Relaxation

Four different elements that facilitate the relaxation response during meditation

A mental device: shifts mind from logical and externally orientated, left-brained thinking to intuitive and internally orientated, right-brained thinking

A passive attitude: rating or judging the session can cause anxiety

A comfortable position: minimal muscular effort required to maintain an upright position without promoting sleep

Quiet environment: minimizes noises that may distract the practitioner or make them anxious

Variable EEG Signatures

Not possible to give one EEG signature relevant to all types of meditation or all individuals

Precise changes in the EEG recording differ depending on meditative technique used

Fundamental differences between different techniques are reflected in different EEG signatures

Structure

General introduction

Bridging science and spirituality

Peering into the meditating brain

Health benefits of meditation

Psychosomatic Disorders

Psychosomatic disorders (i.e. those that involve physical symptoms, but have an emotional or psychological origin)

Psoriasis, eczema, stomach ulcers, high blood pressure, and heart disease have all be shown to be triggered and exacerbated by psychological factors, such as stress and anxiety

In the West, the prevalence of psychosomatic diseases continues to increase in line with stress in our social environment

Neuroendocrine System

Neuroendocrine System

Stress can trigger long-term abnormalities in the neuroendocrine system

Individual is in state of permanent arousal; high cortisol levels

Stress can

impair memory and damage hippocampus (as in Cushing’s syndrome)

cause both depression and anxiety

compromise the immune system

Health Benefits of Meditation

Physiological effects of meditation differ

from one individual to the next

depending on the specific meditative technique used

Meditation has been associated with a number of important physical and mental health benefits

The size of benefit increases with more frequent meditative practice, and are most pronounced in experienced meditators

Frequently Cited Criticisms

Few studies use the same rigorous methods routinely used in studies of investigational pharmaceuticals

Studies have produced highly variable, and often conflicting results

Highly Variable Findings

It is difficult to accurately assess adherence to meditation program; it is impossible to provide participants a “fixed dose” of meditation

Meditation is an expansive term; it is therefore not valid to compare the findings of studies using different techniques

Subject differ psychologically, emotionally, and spiritually; it is therefore impossible to enrol a homogenous population

A specific meditative technique is not “for everyone”

Mindfulness-Based Stress Reduction

Technique first proposed by Jon Kabat-Zinn and his colleagues in 1979

Possible therapeutic option for patients suffering from physical, psychosomatic, and psychiatric disorders

Although taught independently of any religious or esoteric tradition, it is rooted in contemplative spiritual traditions

Trains practitioner to develop enhanced awareness of the moment-to-moment experience of emergent mental processes

Meditation and Stress

Meditation

decreases cortisol levels in healthy subjects and patients with cancer

lowers activity in the sympathetic system

reduces lipid peroxide content of the blood

reduces coronary prone behaviour

MBSR and Stress

MBSR investigated in a wide range of patients (pain, cancer, heart disease, depression, and anxiety)

Overall, studies indicate MBSR is effective method of stress reduction associated with benefits in terms of

overall health and

the ability of these patients to cope with their condition

MBSR and Stress

Carlson et al: improved overall QoL, stress symptoms, and sleep quality in breast and prostate cancer outpatients

Shapiro et al: reduced anxiety and psychological distress, including depression in med students

Roth et al: decreases need for primary care consultations

Kabat-Zinn et al: improves clearance of skin lesions in patients with psoriasis

Meditation and the GSR

Effects of meditation on arousal system can be detected as changes in the Galvanized Skin Response (GSR)

Measure of skin resistance related to cortical arousal High arousal = decreased resistance and GSR Low arousal = increased resistance and GSR

Meditation triggers increase in GSR that stabilizes in 5–10 min; mean increase was 17.5% in one study of 50 meditators

Meditation and Immune System

Cortisol suppresses immune system

Meditation Davidson et al: boosts immune response to a

vaccine

Solberg et al: reduces immune response to stress

Antoni et al: increases immune activity after 10 weeks in patients with HIV; the result of meditation on reducing stress levels and depression

Subjective Psychological Effects

Boost in energy levels

Increased self-acceptance

Release from tendency to self-blame

Increased acceptance of others

Increase ability to express emotions, both positive and negative

Less prone to bouts of irritability, impatience, and emotional or behavioural outbursts

Improved and expanded sense of identity

Meditation and Anxiety

Meditators tend to be slightly more neurotic and anxious than the general population

Long-term meditators less anxious than novice meditators and non-meditators

Novice meditators show significant decreases in anxiety after training

Meditators also report reduce levels of neuroticism; reduction is related to frequency of meditative practice

Meditation and Addiction

Meditation plays important role in treatment of addictive behaviour

Meditation reduces alcohol and nicotine consumption and use of illegal substances, tranquillizers, prescribed medications, and even caffeine

These reductions suggest decreased reliance on external means of

altering the physical and mental state

reflects reduction in attention given to the intrusive thoughts that elicits desire to consume addictive substance

Meditation and Coping Strategies

Promising supportive intervention for patients who need to learn coping mechanisms for chronic pain

Mindfulness of movement produced improvements in symptoms in patients with multiple sclerosis

Reduces psychological distress in patients with variety of chronic physical or psychosomatic disorders, including chronic fibromyalgia

Possible Adverse Effects of Meditation

Shapiro et al: possible adverse effects of meditation in 27 long-term meditators

About 2/3 of subjects reported at least one adverse effect, including

relaxation-induced anxiety and panic

decreased motivation

confusion and disorientation

Depression and feeling “spaced out”

The positive effects of meditation outweighed the negative effects

Increasing Awareness of Unconscious Behaviour

Galvanized Skin Response (GSR)

Psychophysiological response measured in skin containing sweat glands

GSR can be

visualised as a moving trace on a computer monitor

translated into an auditory tone

encoded in changes in the frequency of a flashing light or indeed the colour of that light

combined with computer gaming wizardry to allow the subject to play a video game

Interpreting the GSR

High level of arousal is indicated by a fall in skin resistance (and a drop in the GSR reading)

Low level of arousal or relaxation is reflected in an increase in skin resistance (and a rise in the GSR reading)

Neural processes remain undefined, but sympathetic nervous system is involved; opening of sweat glands in a state of “fight or flight” leads to fall in skin resistance, and thus drop in GSR meter reading

GSR Trace

Biofeedback and the ACC

The anterior cingulate cortex (ACC) is a small structure tucked in between the hemispheres

The ACC

is involved in decision-making and evaluating “how well things are going” after we make a particular decision

becomes activated during biofeedback

is intimately related to the sympathetic arousal system, playing a role in the intentional modulation of bodily arousal

Using Biofeedback

Primary interest has revolved around its ability to increase an individual’s awareness of unconscious, automated behaviour

Often individuals are unaware that they are in a constant state of arousal

Constant state of arousal gives rise to elevated stress levels, and thus a wide range of different stress-related diseases

Visualizing Physiological Changes

Individual can visualise physiological changes occurring to different stimuli, both external and internal

By visualising the effects of these stimuli on the level of arousal, the individual becomes consciously aware of these physiological responses

Conscious awareness of these responses permits the individual to bring arousal under voluntary control

How Does it Work?

The GSR displays information about physiological processes as a visual cue

The practitioner uses this cue to keep their arousal at a steady level and to change it at will

The individual learns to modify their behaviour to elicit a pre-defined goal

Control over the biofeedback instrument translates into control over arousal

With time, the individual can control arousal without the need for the visual cue

Using the GSR in Meditation

Relaxation plays an important role in the preparatory stages of meditation

Practice should begin with

a gradual and progression relaxation of the muscles of the body

an unforced and progressive quietening of the mind

Both physical and psychological elements lead to a reduction in arousal

The effects of different strategies on arousal can be quantified and compared

Using the GSR in Meditation

By recording arousal during meditation, the individual can examine how changes to arousal correlate with their subjective experiences

The GSR recording can also be examined by the meditator’s guide who can then offer the practitioner additional feedback