Meditation

Improve Attention Deficit Hyperactivity Disorder (ADHD) with Mind-Body Practices

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Improve Attention Deficit Hyperactivity Disorder (ADHD) with Mind-Body Practices

 

By John M. de Castro, Ph.D.

 

“mindfulness practice can help us pay attention better, resist distractions, be less impulsive, remember what we are doing in the moment, and regulate our own emotions, it is helpful whether we have ADHD or not. But it holds special interest for those with ADHD.” – Casey Dixon

 

Attention Deficit Hyperactivity Disorder (ADHD) is currently epidemic in the US. Roughly 6.4 million American children have been diagnosed with ADHD and 6.4% of American children are being treated with medication. There has been a 42% increase in the diagnoses of ADHD in the last 8 years. This increase in diagnoses probably represents an increase in awareness and willingness to diagnose ADHD rather than an increase in cases of ADHD. “Many children who like to run and jump may be high-energy. But that doesn’t mean they are hyperactive. To count as ADHD, symptoms have to be on the extreme side and have to cause problems in the child’s life. Also, they have to have been doing this for at least 6 months.” – WebMD

 

What can be done about this huge problem that is affecting such a large proportion of American children and adults? The most common treatment is drugs, like methylphenidate, Ritalin, which helps reduce symptoms in about 30% of the people with ADHD. Unfortunately, the effectiveness of the drugs appears to be markedly reduced after the first year. In addition, the drugs often have troublesome side effects, including nervousness agitation, anxiety, irritability, sleep and appetite problems, head and stomach aches, nausea, dizziness, and heart palpitations. They can also be addictive and can readily be abused. If that’s not enough using drugs that alter the brain in children during the time of brain development is fraught with long-term risks. So, drugs, at present, do not appear to be a good solution, only affecting some, only for a short time, and with unwanted side effects.  Is there a better way?

 

There are indications that mind-body training may be a more effective treatment for ADHD. It makes sense that it should be, as the skills and abilities strengthened by mind-body training are identical to those that are defective in ADHD, attention, impulse control, executive function, emotion control, and mood improvement. Mind-body practices include meditation, tai chi, qigong, yoga , etc. Movement based mind-body practices would appear to be particularly appropriate as they are also exercise and as such an outlet for some of the excess energy.

 

In today’s Research News article “Mind–Body Therapy for Children with Attention-Deficit/Hyperactivity Disorder.” See summary below or view the full text of the study at: http://www.mdpi.com/2227-9067/4/5/31/htm

Herbert and Esparham review and summarize the published research literature on the effectiveness of mind-body practices for the treatment of Attention Deficit Hyperactivity Disorder (ADHD).

 

They report that in general movement based mind-body practices are effective for children with ADHD.  The research suggests that yoga practice improves attention, executive function, sleep patterns, produces less anxiety, more ability to focus at school, and less conflicts in children. The ancient Chinese slow movement practice of Tai Chi also appears to help with ADHD, producing significantly decreased anxiety, daydreaming, inappropriate emotions, and hyperactivity, and improved conduct. Meditation practice also appears to be effective for the symptoms of ADHD. The research indicates that mindfulness meditation practice appears to reduce ADHD symptoms and internalization, and improve attention and thinking. The research suggests that meditation practice acts by producing changes to the brains of children with ADHD.

 

These are exciting findings that suggest that mind-body practices are effective treatments for ADHD in children. This is particularly heartening as these mind-body practices are safe, and unlike drugs, have no significant side effects. They are also inexpensive treatments in comparison to active therapies and drugs. They are also convenient for the children to practice when time is available at home or school. Families and teachers can access online or purchase videos as resources to guide the practices. In addition, there are indications that these practices produce relatively permanent beneficial changes in the children’s brains, suggesting lasting benefits.

 

So, improve attention deficit hyperactivity disorder (ADHD) with mind-body practices.

 

“Mindfulness meditation for people with ADHD? It may seem like a stretch, since difficulty with mindfulness is the very challenge for those with attention deficit hyperactivity disorder. And yet recent research shows that mindfulness training can be adapted for this condition and that it can improve concentration.”  – Lynda McCullough

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Herbert, A.; Esparham, A. Mind–Body Therapy for Children with Attention-Deficit/Hyperactivity Disorder. Children 2017, 4, 31. doi:10.3390/children4050031

 

Abstract

Attention-deficit/hyperactivity disorder (ADHD) is pervasive among the pediatric population and new treatments with minimal adverse effects are necessary to be studied. The purpose of this article is to review current research studying mind-body therapies for treatment of children diagnosed with ADHD. Literature was reviewed pertaining to the effectiveness of movement-based therapies and mindfulness/meditation-based therapies for ADHD. Many positive effects of yoga, Tai Chi, physical activity, and meditation may significantly improve symptoms of ADHD among children.

http://www.mdpi.com/2227-9067/4/5/31/htm

Relieve Trauma Symptoms in Female Prisoners with Meditation

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Relieve Trauma Symptoms in Female Prisoners with Meditation

 

By John M. de Castro, Ph.D.

 

“Through providing a profound state of rest and relaxation, the TM technique allows inmates to relieve symptoms of deeply rooted trauma that form the basis of criminal behavior. As the grip of past traumas is loosened, inmates naturally calm down and become less violent and begin to take greater responsibility for their actions.” – David Lynch Foundation

 

Around 2 ¼ million people are incarcerated in the United States. Even though prisons are euphemistically labelled correctional facilities very little correction actually occurs. This is supported by the rates of recidivism. About three quarters of prisoners who are released commit crimes and are sent back to prison within 5-years.The lack of actual treatment for the prisoners leaves them ill equipped to engage positively in society either inside or outside of prison. Hence, there is a need for effective treatment programs that help the prisoners while in prison and prepares them for life outside the prison.

 

Prison time is meted out as a punishment and it is, as prison is a very stressful and difficult environment. This is compounded by the fact that most prisoners do not have well developed coping skills. In addition, many, especially female prisoners, have suffered from trauma, often experienced early in life such as abandonment, hunger, homelessness, domestic violence, sexual abuse, bullying, discrimination, drug and alcohol abuse, and witnessing crime – including murder. In addition, prisoners frequently suffer from attention deficit disorder. Hence there is a great need for better prison programs that can not only help the prisoner adjust to prison life but also to life after release

 

Prison provides a great deal of time for reflection and self-exploration. This provides an opportunity for growth and development. Contemplative practices are well suited to this environment. Meditation teaches skills that may be very important for prisoners. In particular, it puts the practitioner in touch with their own bodies and feelings. It improves present moment awareness and helps to overcome rumination about the past and negative thinking about the future. It’s been shown to be useful in the treatment of the effects of trauma and attention deficit disorder. It also relieves stress and improves overall health and well-being. Finally, meditation has been shown to be effective in treating depression, anxiety, and anger. It has also been shown to help overcome trauma in male prisoners.

 

So, meditation would appear to be well suited to addressing the issues of male prisoners. But, women are the fastest growing segment of the prison population. It has yet to be documented that meditation practice can be similarly useful for female prisoners. In today’s Research News article “Transcendental Meditation and Reduced Trauma Symptoms in Female Inmates: A Randomized Controlled Study.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5363900/

Nidich and colleagues recruited female prisoners and randomly assigned them to either meditation or no treatment wait-list control groups. Transcendental meditation was taught in 30-minute sessions twice a week for 4 months in a group format and the prisoners were encouraged to practice for an additional 20 minutes twice per day. The prisoners were measured before training and 4 months later for trauma symptoms and perceived stress. They were measured before training and 4-months later for Posttraumatic Stress Disorder (PTSD) symptoms including total trauma scale, intrusions, avoidance, and hyperarousal.

 

It was reported that at baseline most of the women had clinically significant levels of PTSD. Following treatment PTSD scores declined significantly, by 45%, with medium to large effect sizes in the treatment but not the control group. There were also significant improvements in PTSD symptoms of intrusions, and hyperarousal. There was excellent, 81%, compliance with the program demands. These are impressive results for a relatively small pilot study. They suggest that meditation is an effective treatment for PTSD in women prisoners.

 

A large proportion of the prison population have experienced trauma and it is thought that the effects of these experiences have profoundly affected these individuals and their behavior. The ability of meditation to mitigate the effects of trauma and reduce stress make it ideal for the treatment of prisoners. It remains for future research to determine the long-term effects of meditation practice on these prisoners, their behavior in prison and after release, and their likelihood of committing new offenses.

 

So, relieve trauma symptoms in female prisoners with meditation.

 

“I’ve known inmates who have, as a result of their meditation practice, move from being violent streetfighters to gentle protectors of weaker prisoners. I’ve seen inmates develop an extraordinary amount of patience with exceedingly trying circumstances. I’ve seen seemingly macho men show a tender concern for others. In short, I’ve seen people who have committed some of the most serious crimes possible — people that some might describe as “animals” or “beyond hope” — becoming better people.” – Bodhipaksa

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Nidich, S., Seng, A., Compton, B., O’Connor, T., Salerno, J. W., & Nidich, R. (2017). Transcendental Meditation and Reduced Trauma Symptoms in Female Inmates: A Randomized Controlled Study. The Permanente Journal, 21, 16–008. http://doi.org/10.7812/TPP/16-008

 

Abstract

Context:

Compared with the general population, trauma experiences are higher among incarcerated women.

Objective:

To evaluate the effects of Transcendental Meditation (TM) on trauma symptoms in female offenders.

Design:

Twenty-two inmates at the Coffee Creek Correctional Facility in Wilsonville, OR, with at least 4 months left of incarceration were enrolled in this randomized controlled pilot study. Subjects were randomly assigned to either the TM group (n = 11) or a wait-list control group (n = 11).

Main Outcome Measures:

Subjects were measured at baseline and 4-month posttest using the Posttraumatic Stress Disorder Checklist-Civilian version (PCL-C; primary outcome) with intrusive thoughts, avoidance, and hyperarousal subscales (secondary outcomes). Twenty of the subjects (10 in each group) took part in their treatment assignment and completed posttesting.

Results:

Significant reductions were found on total trauma (p < 0.036), intrusive thoughts (p < 0.026), and hyperarousal (p < 0.043) on the PCL-C. Effect sizes ranged from 0.65 to 0.99 for all variables. Eighty-one percent of the TM subjects were compliant with their program.

Conclusion:

The results of this study indicate feasibility of the TM program in a female prison population and suggest that TM may be an effective tool for decreasing trauma symptoms. Future large-scale research is warranted.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5363900/

Improve Quality-of-life and Stress Responses in Caregivers for Patients with Dementia

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Improve Quality-of-life and Stress Responses in Caregivers for Patients with Dementia

 

By John M. de Castro, Ph.D.

 

“Mindfulness also happens to be a salvation for caregivers facing the ongoing stress from caring for a loved one with dementia. There is another reason mindfulness practice can be a game changer for dementia caregivers. Mindfulness can also help you provide care for your loved one with greater ease.” – Marguerite Manteau-Rao

 

Dementia is a progressive loss of mental function produced by degenerative diseases of the brain. Dementia patients require caregiving particularly in the later stages of the disease. Alzheimer’s disease is the most common type of dementia and accounts for 50 to 70 percent of dementia cases. Other types of dementia include vascular dementia, mixed dementia, dementia with Lewy bodies and frontotemporal dementia. For Alzheimer’s disease alone, there are an estimated 10 million caregivers providing 9 billion hours of care at a value of over $100 Billion dollars.

 

Caregiving for dementia patients is a daunting and all too frequent task. It is an intense experience that can go on for four to eight years with increasing responsibilities as the loved one deteriorates. In the last year, 59% of the caregivers report that they are effectively on duty 24/7. Over time dementia will lead to loss of memory, loss of reasoning and judgment, personality and behavioral changes, physical decline, and death. The memory and personality changes in the patient may take away all those characteristics that make the loved one identifiable, unique, and endearing, producing psychological stress in the caregiver. The feelings of hopelessness can be overwhelming regarding the future of a patient with an irreversible terminal degenerative illness. In addition, caregivers often experience an anticipatory grief associated with a feeling of impending loss of their loved one. If this isn’t bad enough, a little appreciated consequence is that few insurance programs cover dementia care outside of the hospital. So, medical expenses can produce extra financial strain on top of the loss of income for the caregiver. It is sad that 72% of the caregivers reported relief when their loved one passes away.

 

Obviously, there is a need to both care for the dementia patients and also for the caregivers, for all types of caregiving but particularly for dementia. They play an essential and often irreplaceable role. So, finding ways to ease the burden is extremely important. Mindfulness practice for caregivers has been shown to help them cope with the physical and psychological demands of caregiving.  In today’s Research News article “Randomized Controlled Trial of Inner Resources Meditation for Family Dementia Caregivers.” See summary below or view the full text of the study at:

http://onlinelibrary.wiley.com.ezproxy.shsu.edu/doi/10.1002/jclp.22470/full

Waelde and colleagues employ a mindfulness meditation with mantra practice to treat caregivers for dementia patients. They recruited female dementia caregivers and randomly assigned them to receive either an 9-week, once a week for 90 minutes, group-based, meditation with mantra practice with encouraged home practice, or a psychoeducation with telephone support condition. They were measured before and after training and one month later for satisfaction with life, depression, self-efficacy, subjective improvement, mental status, and diurnal salivary cortisol slope, a measure of stress.

 

They found that at the one-month follow up the mindfulness meditation with mantra practice group had significantly greater improvement than the psychoeducation group in life satisfaction and diurnal salivary cortisol slope. This suggests that the intervention reduced stress and improved the caregivers perceived quality of life. There were not significant improvements in depression or self-efficacy, but this may have been due to the amount of home practice. Indeed, the greater the amount of meditation practice occurring at home the greater the decrease in depression and the greater the increase in self-efficacy. This suggests that, in order for the mindfulness meditation with mantra practice to be effective for reducing depression and for improving the caregiver’s ability to cope with stress, it must be practiced regularly at home.

 

These results are potentially important. They suggest that meditation may be an effective means to improve the physical and psychological conditions of dementia caregivers. It should be mentioned that no one dropped out of the meditation condition, indicating that it is tolerable within the framework of the taxed time availability of the caregivers.

 

So, improve quality-of-life and stress responses in caregivers for patients with dementia.

 

“Mindfulness practice is especially relevant to the predicament of dementia caregiving. It can give caregivers the inner resources to sustain themselves emotionally and physically over the long haul and is a tool they can always fall back on moment to moment, regardless of the intensity of the care relationship.” – Marguerite Manteau-Rao

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Waelde, L. C., Meyer, H., Thompson, J. M., Thompson, L. and Gallagher-Thompson, D. (2017), Randomized Controlled Trial of Inner Resources Meditation for Family Dementia Caregivers. J. Clin. Psychol.. doi:10.1002/jclp.22470

 

Abstract

Objective

This randomized controlled trial examined the comparative effectiveness of 2 interventions for improving diurnal cortisol slope and life satisfaction and reducing stress symptoms among older female dementia family caregivers.

Method

Thirty-one family dementia caregivers were randomized to 8 weeks of Inner Resources for Stress mindfulness meditation and mantra training (IR) or psychoeducation and telephone support (PTS).

Results

Intention-to-treat analyses revealed statistically significant pre-post improvements in diurnal cortisol slope and overall life satisfaction, but not depression or self-efficacy, in the IR relative to the PTS group. Adherence to between-session meditation practice was significantly associated with decreases in depression and self-reported improvements in ability to cope with stress. In addition, IR participants rated the overall benefits of the program more highly than the PTS group.

Conclusion

These results indicate that mindfulness meditation and mantra has promise as a feasible and effective caregiver intervention for quality of life and physiological responding to stress.

http://onlinelibrary.wiley.com.ezproxy.shsu.edu/doi/10.1002/jclp.22470/full

 

Change the Brain with Brief Mindfulness Training

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Change the Brain with Brief Mindfulness Training

 

By John M. de Castro, Ph.D.

 

“We can intentionally shape the direction of plasticity changes in our brain. By focusing on wholesome thoughts, for example, and directing our intentions in those ways, we can potentially influence the plasticity of our brains and shape them in ways that can be beneficial. That leads us to the inevitable conclusion that qualities like warm-heartedness and well-being should best be regarded as skills.” – Richie Davidson

 

There has accumulated a large amount of research demonstrating that meditation has significant benefits for psychological, physical, and spiritual wellbeing. Its positive effects are so widespread that it is difficult to find any other treatment of any kind with such broad beneficial effects. They range from emotion regulation, attention, cognitive performance and happiness to severe mental and physical illnesses. These effects appear to be relatively permanent which suggests that mindfulness meditation produces some relatively permanent change in the brain.

 

The nervous system is a dynamic entity, constantly changing and adapting to the environment. It will change size, activity, and connectivity in response to experience. For example, the brain area that controls the right index finger has been found to be larger in blind subjects who use braille than in sighted individuals.  Similarly, cab drivers in London who navigate the twisting streets of the city, have a larger hippocampus, which is involved in spatial navigation, than predefined route bus drivers. These changes in the brain are called neuroplasticity. Over the last decade neuroscience has been studying the effects of contemplative practices on the brain and has identified neuroplastic changes in widespread areas. In other words, meditation practice appears to mold and change the brain, producing psychological, physical, and spiritual benefits.

 

Although the effectiveness of meditation in producing psychological and physical benefits and in producing neuroplastic changes to the brain, the needed dose is not known. In other words, there is a need to investigate the effectiveness of different amounts of meditation practice and exactly what changes they produce in the brain. In today’s Research News article “Brief Mental Training Reorganizes Large-Scale Brain Networks.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5328965/

Tang and colleagues investigate the effects of a brief mindfulness meditation training, 10 30-minute sessions over 2 weeks, on functional connections between brain structures. The meditation training was called Integrative Body–Mind Training (IBMT) and includes body relaxation, mental imagery and open monitoring mindfulness meditation.

 

They recruited meditation naive male and female undergraduate students and collected functional Magnetic Resonance Imaging (fMRI) scans before and after training and compared resting functional connectivity after training to that observed at baseline. They found 105 different connectivity changes in the brains following mindfulness meditation practice. Functional connectivity was increased between the Occipital Cortex and a wide range of other areas, particularly in the Temporal Cortex, mainly the superior temporal gyrus and its pole, and the insula, and also with the frontal cortex, mainly the frontal operculum.

 

The study demonstrated that even a brief mindfulness meditation training of only 10 total hours of practice produces widespread changes in the nervous system. This is remarkable that such a small amount of training could produce such profound changes. This testifies to the power of mindfulness training to alter how our physiology processes experience. It is curious that the Occipital Cortex was found to be so involved. Occipital Cortex is involved in visual processing but Integrative Body–Mind Training (IBMT) is practiced with eyes closed. It is possible that the mental imagery was responsible for this involvement. But, it will take more research to understand the nature of the observed changes. Regardless it is clear that major changes in brain connectivity are produced even by brief mindfulness meditation practice.

 

So, change the brain with brief mindfulness training.

 

“Now, as the popularity of mindfulness grows, brain imaging techniques are revealing that this ancient practice can profoundly change the way different regions of the brain communicate with each other – and therefore how we think – permanently.” – Tom Ireland

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Tang, Y.-Y., Tang, Y., Tang, R., & Lewis-Peacock, J. A. (2017). Brief Mental Training Reorganizes Large-Scale Brain Networks. Frontiers in Systems Neuroscience, 11, 6. http://doi.org/10.3389/fnsys.2017.00006

 

Abstract

Emerging evidences have shown that one form of mental training—mindfulness meditation, can improve attention, emotion regulation and cognitive performance through changing brain activity and structural connectivity. However, whether and how the short-term mindfulness meditation alters large-scale brain networks are not well understood. Here, we applied a novel data-driven technique, the multivariate pattern analysis (MVPA) to resting-state fMRI (rsfMRI) data to identify changes in brain activity patterns and assess the neural mechanisms induced by a brief mindfulness training—integrative body–mind training (IBMT), which was previously reported in our series of randomized studies. Whole brain rsfMRI was performed on an undergraduate group who received 2 weeks of IBMT with 30 min per session (5 h training in total). Classifiers were trained on measures of functional connectivity in this fMRI data, and they were able to reliably differentiate (with 72% accuracy) patterns of connectivity from before vs. after the IBMT training. After training, an increase in positive functional connections (60 connections) were detected, primarily involving bilateral superior/middle occipital gyrus, bilateral frontale operculum, bilateral superior temporal gyrus, right superior temporal pole, bilateral insula, caudate and cerebellum. These results suggest that brief mental training alters the functional connectivity of large-scale brain networks at rest that may involve a portion of the neural circuitry supporting attention, cognitive and affective processing, awareness and sensory integration and reward processing.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5328965/

 

Focus in Meditation for Cognitive Effects but Open Monitor in Meditation for Physical Effects

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Focus in Meditation for Cognitive Effects but Open Monitor in Meditation for Physical Effects

 

By John M. de Castro, Ph.D.

 

“In focused attention meditation, the focus of the mind is placed only on one thing. This implies that you have to stop everything you are doing and designate time for this type of meditation. On the other hand, in open monitoring meditation, your focus is neutral and receptive to anything that becomes present to you in the moment.” – Mind Body Vortex

 

Meditation training has been shown to improve health and well-being. It has also been found to be effective for a large array of medical and psychiatric conditions, either stand-alone or in combination with more traditional therapies. As a result, meditation training has been called the third wave of therapies. One problem with understanding meditation effects is that there are, a wide variety of meditation techniques and it is not known which work best for improving different conditions.

 

Two types of meditation are the most commonly used practices for research purposes In focused attention meditation, the individual practices paying attention to a single meditation object, frequently the breath or a mantra, and learns to filter out distracting stimuli, including thoughts, to stay focused on the present moment, filtering out thoughts centered around the past or future. On the other hand, in open monitoring meditation, the individual opens up awareness to everything that’s being experienced regardless of its origin. These include bodily sensations, external stimuli, and even thoughts. The meditator just observes these stimuli and lets them arise, and fall away without paying them any further attention.

 

These techniques have common properties of restful attention on the present moment, but there are large differences. These differences are likely to produce different effects on the practitioner. In today’s Research News article “A selective review of dharana and dhyana in healthy participants.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5192286/

Telles and colleagues review the published literature (eight studies) on the differences in the effects of focused attention meditation and open monitoring meditation.

 

They found quite interesting differences. Focused attention meditation tended to produce greater improvements in attentional ability while open monitoring meditation tended to produce larger changes in the physiology, specifically decreased activity in the sympathetic division and increased activity in the parasympathetic division of the autonomic nervous system. The sympathetic division tends to produce greater physiological arousal, including heart rate and blood pressure increases while the parasympathetic division tends to produce greater physiological relaxation, including heart rate and blood pressure reductions.

 

The published research, then, reflects considerable difference in the effects of these two meditation types. It should not be surprising that practicing focusing attention results in improved attentional ability. But, the difficulty in actually focusing attention may be somewhat stressful. Simply allowing whatever arises to come into consciousness, on the other hand may be much more relaxing. The differences in the effects of these meditation techniques suggest that focused attention meditation may be more appropriate for enhancing attention and thought for perhaps the treatment of attention deficit disorder or aging produced reductions in cognition. On the other hand open monitoring meditation may be more appropriate for the treatment of stress related disorders.

 

So, focus in meditation for cognitive effects but open monitor in meditation for physical effects.

 

“Focused attention and open monitoring — these are the two flavors meditation comes in. Mix and match as you like; add whatever extra toppings you desire; you’ll still be left with focused attention and open monitoring. Sure, people claim that it is best — maybe even essential — to concentrate on this or that in order to benefit the most from meditation. Others would have us believe that open awareness/monitoring needs to be done in a certain fashion, which obviously seems to belie the point of being open to whatever.“ – Brian Hines

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Telles, S., Singh, N., Gupta, R. K., & Balkrishna, A. (2016). A selective review of dharana and dhyana in healthy participants. Journal of Ayurveda and Integrative Medicine, 7(4), 255–260. http://doi.org/10.1016/j.jaim.2016.09.004

 

Abstract

Attention is an important part of the process of meditation. Traditional Yoga texts describe two stages of meditation which follow each other in sequence. These are meditative focusing (dharana in Sanskrit) and effortless meditation (dhyana in Sanskrit). This review evaluated eight experimental studies conducted on participants in normal health, who practiced dharana and dhyana. The studies included evaluation of autonomic and respiratory variables, eLORETA and sLORETA assessments of the EEG, evoked potentials, functional magnetic resonance imaging, cancellation task performance and emotional intelligence. The studies differed in their sample size, design and the method of practicing dharana and dhyana. These factors have been detailed. The results revealed differences between dharana and dhyana, which would have been missed if the two stages of meditation had not been studied separately.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5192286/

Change the Brain with Different Meditation Practices

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Change the Brain with Different Meditation Practices

 

By John M. de Castro, Ph.D.

 

“Most people tend to believe that all types of meditations are the same. It is common to hear about the benefits of “meditation,” but most people don’t know that there are different benefits to be obtained based specifically on the type of meditation practice pursued.“ – Mental Health Blog

 

Meditation training has been shown to improve health and well-being. It has also been found to be effective for a large array of medical and psychiatric conditions, either stand-alone or in combination with more traditional therapies. As a result, meditation training has been called the third wave of therapies. One problem with understanding meditation effects is that there are, a wide variety of meditation techniques and it is not known which type or which component produce which effects.

 

There are a number of different types of meditation. Many can be characterized on a continuum with the degree of attentional focus. In focused attention meditation, the individual practices paying attention to a single meditation object, learns to filter out distracting stimuli, including thoughts, and learns to stay focused on the present moment, filtering out thoughts centered around the past or future. On the other hand, in open monitoring meditation, the individual opens up awareness to everything that’s being experienced regardless of its origin. These include bodily sensations, external stimuli, and even thoughts. The meditator just observes these stimuli and lets them arise, and fall away without paying them any further attention.

 

One potential method to discern the different effects of these differing meditation techniques is to observe the effects of these techniques on the nervous system. There is evidence that meditation alters the brain. It can produce relatively permanent changes to the nervous system, increasing the activity, size, and connectivity of some structures while decreasing it for others in a process known as neuroplasticity. A common method to study the activity of the nervous system is to measure the electrical signal at the scalp above brain regions. Changes in this activity are measurable with mindfulness training.

 

In today’s Research News article “Increased Gamma Brainwave Amplitude Compared to Control in Three Different Meditation Traditions.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5261734/

Braboszcz and colleagues investigate the effects of three different kinds of meditation that differ on the degree of attentional focus on the electrical activity of the brain (EEG) under different mental states. They investigated the effects of a focused meditation employing mantra repetition (Himalayan Yoga), an open monitoring meditation focusing on body sensations (Vipassana) and a complete open awareness meditation technique (“Shoonya” meditation). They recruited experienced meditators who practiced one of the three techniques and also a group of comparable participants with no meditation experience. The Electroencephalogram (EEG) of the participants was measured during 20 minutes of meditation and 20 minutes of instructed mind wandering.

 

They found that regardless of the meditation or mind wandering condition the three meditation groups in comparison to the non-meditators had significantly larger amounts of high frequency waves (gamma – 60-110 cycles per second, Hz.) in the EEG. They also found that the amount of gamma activity was associated with the amount of meditative experience of the practitioners, with the more the experience, the greater the gamma activity. In addition, they found that the Vipassana meditation practitioners had significantly larger amounts of low frequency waves (alpha – 8-11 cycles per second, Hz.) than the other meditation groups or the controls regardless of condition.

 

The fact that the differences in the gamma activity in the EEG of the three groups of meditators compared to controls were present regardless of the meditation or the mind wandering condition, suggests that the increased gamma activity results from relatively permanent changes in the brain produced by the meditation training, neuroplasticity. Gamma activity is generally associated with an overall attentive state. Hence, the results suggest that meditation practice, regardless of type, strengthens attentiveness. This is compatible with the findings that meditation training improves attentional ability.

 

The fact that the differences in the alpha activity in the EEG of the Vipassana meditation practitioners compared to controls and the other two meditation groups were present regardless of the meditation or the mind wandering condition, suggests that the increased alpha activity also results from relatively permanent changes in the brain neuroplasticity. It is interesting that this group of meditators differed from the other groups in alpha activity. High levels of alpha waves have been associated with selective attention where the individual ignores most stimuli to focus on only a specific set of stimuli. Hence, this suggests that the Vipassana practice, which focuses on internal sensations of the body, may be superior to the other meditation techniques in developing selective attentional ability.

 

Regardless, the results suggest that practicing meditation produces relatively permanent changes in the brain that results in improved attentional ability and focusing on internal sensations during the meditation produces relatively permanent changes in the brain that results in improved selective attentional ability.

 

“There are many systems of meditation that widely differ from one another in their procedures, contents, objects, beliefs, and goals.  Given these differences, it is not surprising that research has shown they have different subjective and objective effects.” – David Johnson

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Braboszcz, C., Cahn, B. R., Levy, J., Fernandez, M., & Delorme, A. (2017). Increased Gamma Brainwave Amplitude Compared to Control in Three Different Meditation Traditions. PLoS ONE, 12(1), e0170647. http://doi.org/10.1371/journal.pone.0170647

 

Abstract

Despite decades of research, effects of different types of meditation on electroencephalographic (EEG) activity are still being defined. We compared practitioners of three different meditation traditions (Vipassana, Himalayan Yoga and Isha Shoonya) with a control group during a meditative and instructed mind-wandering (IMW) block. All meditators showed higher parieto-occipital 60–110 Hz gamma amplitude than control subjects as a trait effect observed during meditation and when considering meditation and IMW periods together. Moreover, this gamma power was positively correlated with participants meditation experience. Independent component analysis was used to show that gamma activity did not originate in eye or muscle artifacts. In addition, we observed higher 7–11 Hz alpha activity in the Vipassana group compared to all the other groups during both meditation and instructed mind wandering and lower 10–11 Hz activity in the Himalayan yoga group during meditation only. We showed that meditation practice is correlated to changes in the EEG gamma frequency range that are common to a variety of meditation practices.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5261734/

 

Improve Mental and Physical Health with Yoga

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Improve Mental and Physical Health with Yoga

 

By John M. de Castro, Ph.D.

 

“As an osteopathic physician, I focus a lot of my efforts on preventive medicine and practices, and in the body’s ability to heal itself. Yoga is a great tool for staying healthy because it is based on similar principles.” – Natalie Nevins

 

Yoga practice has been repeated demonstrated in research studies to be beneficial for the psychological and physical health of the practitioners. But, yoga is a complex of practices including postures, movements, breathing practices and meditation. In addition, there are a wide variety of practices including Vinyoga, Iyengar, Ashtanga, Bikram, Power, Kundalini, Sivananda, Kripalu, Anusara, and Hatha, and others. To better utilize yoga practice for particular issues, it would be useful to examine which components of yoga practice benefits which areas of mental and physical health.

 

In today’s Research News article “Cross-sectional analysis of health-related quality of life and elements of yoga practice.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5282804/

Birdee and colleagues recruited a national sample of yoga practitioners and asked them to complete measures of yoga practice characteristics, including adherence, length of practice, the perceived importance, practice of breathing, movement, and meditation practice, and also health related quality of life, which included measures of global mental and global physical health. They then performed correlational analysis to investigate the relationships between the characteristics of the practice and mental and physical health.

 

They found that the greater the inclusion of meditation in the yoga practice and the more the practice was in a group, the better the mental health of the practitioners. On the other hand, the longer they were practicing, the greater the teacher training, Viniyoga style, and practicing in a yoga studio, the greater the physical health of the practitioners. These are, of course, correlational findings and thus causal connections cannot be concluded. But the relationships are interesting and suggestive that how yoga is practiced makes a difference. In addition, the results only apply to yoga practitioners and there was no comparison to non-practitioners. So, the overall benefits were not assessed only the relative benefits within practitioners only.

 

Yoga has been well established to promote physical health. The findings, though, suggest that it is personalized instruction by experienced, and certified instructors, practiced in yoga studios that produces optimum health benefits. Vinyoga is an individualized practice where the instructor develops a personalized yoga program for the student based on such factors as health, age, and physical condition, including past or current injuries or illnesses. This suggests that when it comes to physical health, one size does not fit all. Tailoring the practice to the specific needs of the student is very important. In addition, the more years spent practicing, the greater the health benefits. These results indicate that learning to do yoga properly is a key to better health. Hence, for optimum physical benefit yoga need to be individualized, professionally taught, and practiced over a long period.

 

The mental health benefits of yoga, on the other hand, are more related to the meditative and social aspects of the practice. It is not surprising that the meditative aspect of yoga was related to mental health as meditation has been demonstrated repeatedly to improve mental health. It is interesting, though, that only this aspect along with practicing socially was associated with better mental health. Perhaps, putting one in greater contact with their inner life is a key.

 

So, improve mental and physical health with yoga.

 

“Workout fads come and go, but virtually no other exercise program is as enduring as yoga. It’s been around for more than 5,000 years. Yoga does more than burn calories and tone muscles. It’s a total mind-body workout that combines strengthening and stretching poses with deep breathing and meditation or relaxation.” – WebMD

 

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Birdee, G. S., Ayala, S. G., & Wallston, K. A. (2017). Cross-sectional analysis of health-related quality of life and elements of yoga practice. BMC Complementary and Alternative Medicine, 17, 83. http://doi.org/10.1186/s12906-017-1599-1

 

Abstract

Background

Mind-body practices such as yoga have been studied for their generally positive effects on health-related quality of life (HRQOL). The association between how a person practices yoga and the person’s HRQOL is not known.

Materials and methods

Yoga practitioners were sent invitations to participate in an online survey via email. Yoga characteristics, HRQOL, and other sociodemographics were collected. Analyses of data from 309 consenting responders evaluated associations between yoga practice characteristics (use of yoga tools, length of practice, location, method, etc.) and the 10-item PROMIS Global Health scale for both physical and mental health components.

Results

Multivariable regression models demonstrated higher mental health scores were associated with regular meditation practice, higher income, and the method of practicing in a community group class (versus one-on-one). Higher physical health scores were associated with length of lifetime practice, teacher status, Krishnamacharya yoga style, and practicing in a yoga school/studio (versus at home).

Conclusions

Meditation practice in yoga is positively associated with mental health. Length of lifetime yoga practice was significantly associated with better physical health, suggesting yoga has a potential cumulative benefit over time. Different locations and methods of practice may be associated with varying effects on health outcomes. Comparative cross-sectional and longitudinal studies on the variations in yoga practice are needed to further characterize health benefits of yoga.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5282804/

 

 

Live Longer with Yoga and Meditation

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Live Longer with Yoga and Meditation

 

By John M. de Castro, Ph.D.

 

“A growing body of research supports the immediate benefits of meditation, such as reduced stress and anxiety levels, lower blood pressure, and enhanced happiness. While these initial perks may be reason enough for us to practice, meditation’s positive impact appears to be even more far-reaching, potentially adding years to our lives and improving cognitive function well into old age.” – Rina Deshpande

 

One of the most exciting findings in molecular biology in recent years was the discovery of the telomere. This is a component of the DNA molecule that is attached to the ends of the strands. Recent genetic research has suggested that the telomere and its regulation is the biological mechanism that produces aging. It has been found that the genes, coded on the DNA molecule, govern cellular processes in our bodies. One of the most fundamental of these processes is cell replication. Cells are constantly turning over. Dying cells or damaged are replaced by new cells. The cells turn over at different rates but most cells in the body are lost and replaced between every few days to every few months. Needless to say, we’re constantly renewing ourselves.

 

As we age the tail of the DNA molecule called the telomere shortens. When it gets very short cells have a more and more difficult time reproducing and become more likely to produce defective cells. On a cellular basis, this is what produces aging. As we get older the new cells produced are more and more likely to be defective. The shortening of the telomere occurs each time the cell is replaced. So, slowly as we age it gets shorter and shorter. This has been called a “mitotic clock.” This is normal. But, telomere shortening can also be produced by oxidative stress, which can be produced by psychological and physiological stress. This is mediated by stress hormones and the inflammatory response. So, chronic stress can accelerate the aging process. In other words, when we’re chronically stressed we get older faster.

 

Fortunately, there is a mechanism to protect the telomere. There is an enzyme in the body called telomerase that helps to prevent shortening of the telomere. It also promotes cell survival and enhances stress-resistance.  Research suggests that processes that increase telomerase activity tend to slow the aging process by protecting the telomere.  One activity that seems to increase telomerase activity and protect telomere length is mindfulness practice. Hence, engaging in mindfulness practices may protect the telomere and thereby slow the aging process.

 

In today’s Research News article “Impact of Yoga and Meditation on Cellular Aging in Apparently Healthy Individuals: A Prospective, Open-Label Single-Arm Exploratory Study.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5278216/

Tolahunase and colleagues examined the effects of a program of yoga and meditation on biomarkers of cellular aging in a healthy population. They recruited healthy adults, aged 35-65 years who led modern sedentary lifestyles and provided them with a 12-week program of Hatha and Raja yogic meditation, breathing exercises, and postures. Sessions were held five days per week for 90 minutes. Participants were measured before and after treatment for a variety of biomarkers of cellular aging.

 

They found that at the end of the 12-week program there were significant reductions in the levels of the oxidative stress and inflammatory response related biomarkers 8-OH2dG, ROS, cortisol, and IL-6suggesting a reduction in chemical activity that tends to increase cellular aging. They also found that there were significant increases in TAC a marker of antioxidant activity, and markers of cellular aging of telomerase activity, an enzyme that protects the telomeres, β-endorphin, BDNF, and sirtuin-1. Hence, they found clear evidence that the meditation and yoga program greatly reduced the underlying biochemical processes of cellular aging in an otherwise healthy group of adults.

 

It should be mentioned that there wasn’t a control condition, particularly one that included light exercise. So, it cannot be determined if the results were due to participant expectancies, experimenter bias, attentional effects, the effects of exercise in a sedentary population, or many other potential confounding factors. A randomized controlled clinical trial including a group engaging in light exercise is needed to clarify the causal factors involved. Regardless of the explanation, this study demonstrated that the yoga and meditation program resulted in improvements in biomarkers that suggest that there was a slowing of the processes of cellular aging that underlie the aging of the body. This suggests that engaging in this or similar programs may lead to a longer, healthier life.

 

So, Live Longer with Yoga and Meditation.

 

“Yoga and meditation are well-documented to have psychological, emotional and physical benefits for people at all stages of health, including cancer patients. Now breakthrough research reveals yoga and meditation can positively affect DNA.” – Elaine Gavalas

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Tolahunase, M., Sagar, R., & Dada, R. (2017). Impact of Yoga and Meditation on Cellular Aging in Apparently Healthy Individuals: A Prospective, Open-Label Single-Arm Exploratory Study. Oxidative Medicine and Cellular Longevity, 2017, 7928981. http://doi.org/10.1155/2017/7928981

 

Abstract

This study was designed to explore the impact of Yoga and Meditation based lifestyle intervention (YMLI) on cellular aging in apparently healthy individuals. During this 12-week prospective, open-label, single arm exploratory study, 96 apparently healthy individuals were enrolled to receive YMLI. The primary endpoints were assessment of the change in levels of cardinal biomarkers of cellular aging in blood from baseline to week 12, which included DNA damage marker 8-hydroxy-2′-deoxyguanosine (8-OH2dG), oxidative stress markers reactive oxygen species (ROS), and total antioxidant capacity (TAC), and telomere attrition markers telomere length and telomerase activity. The secondary endpoints were assessment of metabotrophic blood biomarkers associated with cellular aging, which included cortisol, β-endorphin, IL-6, BDNF, and sirtuin-1. After 12 weeks of YMLI, there were significant improvements in both the cardinal biomarkers of cellular aging and the metabotrophic biomarkers influencing cellular aging compared to baseline values. The mean levels of 8-OH2dG, ROS, cortisol, and IL-6 were significantly lower and mean levels of TAC, telomerase activity, β-endorphin, BDNF, and sirtuin-1 were significantly increased (all values p < 0.05) post-YMLI. The mean level of telomere length was increased but the finding was not significant (p = 0.069). YMLI significantly reduced the rate of cellular aging in apparently healthy population.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5278216/

 

What’s Wrong with Meditation III – Jargon

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What’s Wrong with Meditation III – Jargon

 

By John M. de Castro, Ph.D.

 

“Since clarity is beneficial and if Buddhism really is adaptable, then using one’s own language in its study should not be a big deal. I’m not trying to be Anglo-centric but it seems like we all lay it on thick some times.” – Brian Schell

 

As was discussed in the prior essay on What’s Wrong with Meditation I – Expectations  and What’s Wrong with Meditation II – Improper Instructions there are three essential problems with the way meditation has been presented in the west that have produced problems, misconceptions, and misunderstandings. First, meditation has been presented in a way that has evoked beliefs, ideas, and images that are overly idealized and not reflective of the typical experiences of meditation practice. Secondly, immediately jumping into meditation practice has been encouraged, without the provision for proper background information, study, or instruction. Lastly, the focus of the present essay, the jargon used to describe the process, experiences, obstacles, and results are extreme, resulting in ideas and expectations that far exceed normal experience and miss the most powerful aspects of the teachings.

 

Words and phrases such as suffering, emptiness, impermanence, greed, quieting the mind, stopping thoughts, clinging, no-self, abandonment of desire, karma, etc. are in a sense accurate, but they present too extreme an image of what the process is, what actually occurs, and what are the desired outcomes. This can cause the practitioner to be looking for the wrong experiences and completely miss it when the experiences are moving in the right direction. In fact, a recent issue of a Buddhist magazine had three separate full articles each explaining what was meant by a particular term. No wonder the novice doesn’t have a clue what they mean.

 

Let’s start with “suffering.” We are told that the purpose of meditation is liberation from suffering. This term is often thought by the beginner, as was true for me, to mean very painful or highly damaging. I was taught that the way to liberation was through suffering. This gave me problems because I didn’t believe that I was suffering and this left me at sea as to how to proceed with meditation. But, the word that the Buddha used was dukkha which is often translated as “suffering” but this Pali word also can also be translated as unsatisfactoriness. Now that’s a completely different story. Looking at experience it can readily be seen that humans find most things in their live as not being satisfying. In fact, we wish that most of our experiences were different than they were. We want the news to be different, we want our meal to taste better, we want our route to be free of traffic, we want others to think like we do, etc. The truth is that unsatisfactoriness is everywhere all of the time in our lives. Once we see this we can begin to meditate on why we find things to be so unsatisfactory. We can begin to uncover the universality of the Buddha’s teachings. We can begin to see our egos refusing to accept things as they are, producing unsatisfactoriness. What a difference a translation of a word makes.

 

We often hear the word greed as a desire that we should release. When I think of greed, I picture intense pursuit of money, like in the movie “Wall Street.” That being the case, it seemed that releasing greed is not a problem as I don’t think of myself as having that level of desire for money or things. But, again, the word is deceptive. What is actually meant by greed is wanting things, anything, even simple things, like a piece of candy, a new wallet, a significant other, the red light to change, win a point in tennis, for it to stop raining, etc. So, what we need to work on eliminating is not extreme avarice, but desiring things.

 

So, when we’re meditating should we release the desire to have anything. No, again that’s not the meaning. Desire for things is in human nature. There’s nothing wrong with it. In fact, it’s healthy. What needs to be released is insisting that you get the desired outcome. It is not needed that you meditate on releasing the desire, rather releasing the need for a particular outcome. This is even true for meditation. We need to release the desire to “make progress,” to “clear our minds,” to get into a new state of consciousness, etc. When it is said to eliminate greed, it simply means to eliminate the stake we might have in attaining the thing we desire. If we don’t get it or we get something we’re not expecting, it’s OK. We’re not married to the outcome. This is what is meant by another confusing term equanimity. It just doesn’t matter what happens, whether the desired outcome or something different happens. It’s perfectly OK either way.

 

One of the most confusing pieces of jargon is no self. We are instructed to practice and realize that there isn’t a self. This is sometimes termed losing the center. When I first heard of no-self, I envisioned it as being a state devoid of an experiencing entity. But, again that’s not the meaning. The mind produces a concept of self, based upon experience and conditioning, which is very useful in negotiating our world. But, it is a hypothetical construct. There is no thing that can be pointed to that is the self. It’s simply a term used to summarize a set of experiences. This construct is not permanent and unchanging but evolves and changes with experience. What the idea of no-self refers to is just that. There is no thing that is the self and there is nothing permanent called the self. Hence, there is no permanent self, or no self. Seeing this we can meditate on the self and become aware of its artificial and ever changing nature. We can begin to understand what is real and what is constructed reality.

 

When we meditate we are instructed that we should quiet the mind. When I first heard this I envisioned producing a state with no disturbance, no thoughts, feelings, interpretations, etc. But, once more that is not what is meant by quieting the mind. Thoughts, feelings, sensations, etc. arise in the mind spontaneously. There is nothing wrong with this. It’s the natural ongoing function of mind to do this. What’s referred to as quieting the mind simply means not to respond to these sensations. It simply means allow them to arise and to fall away without reaction, simply watching them. Thoughts will occur but in a “quieted mind” they are simply noted and let to dissipate without further processing. Likewise, sounds, sights, tactile sensations are only observed without further attention. Similarly, feelings arise, are observed, and allowed to simply dissipate without thought, or any attention at all. So, the “quieted mind” is not exactly quiet. Lots can be going on. But, whatever is happening is not reacted to, attended to, or thought about in any way. So, in meditation, we quiet the mind, not by turning things off, but by being a passive observer, letting them flow in and flow out, arise and fall away, come and go. This needed explanation because the term used can easily give a wrong impression and lead the meditator to try to control what can’t be controlled, leading to frustration and feelings of failure. Understanding what is really meant by the term produces peace and progress in meditation.

 

Meditation practice is often confusing and new practitioners often assume meditation is something other than it is because of the problematic and misleading terms used in its description and instruction. If you want to meditate it is important that proper instruction is provided in the early stages of practice so that it can develop appropriately. Without this instruction the meditator can move in wrong directions, become frustrated, and abandon the practice. With proper instruction, the meditator can understand the process, understand when its going in the right direction, be patient with its ups and downs, gradually improve the practice, and enjoy all of the wonderful benefits of a meditation practice.

 

“A seeker may be clever and may understand the exceedingly complicated principles of Buddhist philosophy, but is this really wisdom? These concepts have been born through excessive philosophizing in overly intellectual environments, where monks apparently had nothing better to do than analyze trivial things rather than find a clear path to enlightenment. To be intelligent is to aspire to gain the right knowledge: knowledge which is directly useful in the task of finding peace and realizing our true self.” – Anadi

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch.

Does Meditating More Have a Greater Impact?

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Does Meditating More Have a Greater Impact?

 

By John M. de Castro, Ph.D.

 

“Loving Kindness meditation cultivates four sublime attitudes called “four immeasurables”: (1) loving-kindness, which refers to unselfish friendliness; (2) compassion, which refers to a willingness to cease the suffering of the distressed one; (3) appreciative joy, which refers to feeling happiness for other’s success or fortune; and (4) equanimity, which refers to calm toward the fate of others based on wisdom. “ – Xianglong Zeng

 

Meditation training has been shown to improve health and well-being. It has also been found to be effective for a large array of medical and psychiatric conditions, either stand-alone or in combination with more traditional therapies. As a result, meditation training has been called the third wave of therapies.  The seemingly simple behavior of meditation is actually quite complex. Adding to the complexity is that there are a variety of different meditation techniques. To begin to understand exactly how meditation works to produce its benefit, it is important to determine the requirements for effectiveness. One of the simplest is dose response; how much meditation is needed for maximal effectiveness.

 

In today’s Research News article “A Systematic Review of Associations between Amount of Meditation Practice and Outcomes in Interventions Using the Four Immeasurables Meditations.” See summary below or view the full text of the study at:

http://journal.frontiersin.org/article/10.3389/fpsyg.2017.00141/full?utm_source=newsletter&utm_medium=email&utm_campaign=Psychology-w6-2017

Zeng and colleagues review and summarize the published research literature which uses different amounts of meditation practice while keeping constant the type of meditation. They looked at studies that employed “Four Immeasurables Meditations” more commonly known as Loving Kindness Meditation (LKM). This meditation technique is designed to develop kindness and compassion to oneself and others. The individual systematically pictures different individuals from self, to close friends, to enemies and wishes them happiness, well-being, safety, peace, and ease of well-being. They identified 20 studies that investigated the effectiveness of different amounts of Loving Kindness Meditation practice. These were studies of the effectiveness of Loving Kindness Meditation practice on a wide range of different outcome variables including physical and mental health of the practitioners and responses on behavioral tasks. No attempt was made to separate different dependent variables. Rather, simply the association of the amount of meditation with the strength of outcome was evaluated.

 

They found that the published studies reported only a few small differences in outcomes between different amounts of meditation practice. The amounts of meditation reported, however, were relatively low as the largest was only 8 weekly meditation sessions. It is possible that much greater amounts of practice are needed to show additional benefits. In many studies, it was found that in these relatively brief studies, the greater the amount of meditation practice, the greater the amount of benefit. Hence, there was evidence of short-term effects of amount of practice, but the studies were not long enough themselves to determine if amount of meditation practice is related to outcomes in the long run.

 

The summary of the published research revealed that there is a need for systematic studies investigating the effects of amount of meditation over much larger time periods. It would also be useful to look at the length of each practice and the frequency of practice to determine if the pattern of practice made any difference in the outcomes. So, there appears to be a great need for further research to determine the dose response effects of meditation practice. Such studies would be important for understanding how to maximize the effectiveness of meditation for the health and well-being of patients.

 

“The incredible thing about Loving Kindness meditation is that a single short session of about 10 minutes, can kick-start a positive ripple effect, leading to increased feelings of social connection and positivity towards strangers. Loving Kindness Meditation also has continued benefits for those that practice more frequently. In fact, science suggests that the benefits can be surprisingly far reaching.” – Lisa Abramson

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Zeng X, Chio FHN, Oei TPS, Leung FYK and Liu X (2017) A Systematic Review of Associations between Amount of Meditation Practice and Outcomes in Interventions Using the Four Immeasurables Meditations. Front. Psychol. 8:141. doi: 10.3389/fpsyg.2017.00141

 

Interventions using the “Four Immeasurables Meditations” (FIM) are effective for various outcomes; however, whether increased meditation practice in these interventions leads to better results has not been well investigated. This systematic review included 22 FIM interventions that reported associations between the amount of meditation practice and its outcomes. Despite the heterogeneity in intervention components and outcome variables, there were generally few significant associations between amount of meditation practice and its outcomes. Specifically, only five studies reported that more than half of the calculated results were significant. In comparison with correlations between total amount of practice and overall outcomes, the short-term influence of meditation practice was evaluated in fewer studies; however, it had a better association with outcomes. More studies are required that address the underlying mechanisms that elucidate how meditation practice leads to outcome changes in daily life. In this study, two promising mechanisms with initial evidence were discussed. This review also summarized common methodological issues including a lack of experimental manipulation and inaccurate measuring of meditation practice.

http://journal.frontiersin.org/article/10.3389/fpsyg.2017.00141/full?utm_source=newsletter&utm_medium=email&utm_campaign=Psychology-w6-2017