Meditation has long been associated with the benefits of
relaxation and reduction of stress. However, few studies have determined the
actual peripheral biological processes and brain structure changes that arise
from meditation and their effects on neural functions. In the lecture of Dr.
Grabowecky, she states how there are two different types of meditation, focused
attention and open monitoring (mindfulness). Focused attention meditation is
when the meditator focuses their attention on a certain object, normally
breathing, and allows the recognition of the mind wandering but then attention is returned back to the
original object. The open monitoring meditation does not have a specific object
to focus on but allows the mind to flow freely while practicing being aware of
emotions and cognitive patterns without reacting to them.
Focused
attention meditators were able to focus on certain presented stimuli better and
for longer periods of time than the controls in Grabowecky’s study. Open
monitoring study participants were able to focus longer and more effectively on
stimuli that were unexpected compared to those who were experienced in focusing
attention meditation. The more experience with the open monitoring mediation
practice is believed to cause changes in mental and brain functions. However,
there are few studies that go into the details of how this type of mediation
can result in neural changes.
Recently,
neuroscientists at Harvard University have made a breakthrough in the proof
that open monitoring meditation has long-term effects on the brain function and
structure. They had a group of sixteen participants practice open monitoring
meditation for 45 minutes a day in their own homes for eight weeks. The
scientists also encouraged the participants to incorporate mindfulness into
daily activities such as eating or walking. They were supposed to achieve 27
minutes of mindfulness each day outside of their meditation sessions throughout
the study period. In order to monitor the effects, the neuroscientists used
magnetic resonance imaging (MRI). Each participant had and MRI done prior to
the start of the eight weeks of mindfulness and at the end of the period. There
was also a control group who did not participate in any meditation practices
who also had MRIs taken of their brain. Much like Grabowecky observed in her
studies, people who participated in the meditation practices stated that they
felt more self aware and less judgmental of their environments or they improved
their “mindfulness.” The Harvard neuroscientists discovered something regarding
the actually brain structure that helps support the increased mindfulness in
their study as well has Dr. Grabowecky’s. The gray matter in the 16
participants brains had increased gray matter in the hippocampus, posterior
cingulate cortex, temporo-parietal junction, and the cerebellum. These brain
changes explain the increase of self-awareness, memory, and other cognitive
functions demonstrating how meditation can be very beneficial.
References
Lutz,
A., Slagter, H. A., Dunne, J. D., & Davidson, R. J. (2008, March 10).
Attention regulation and monitoring in meditation. Cell Press Neuron, 12(4),
1-7.
Mckay,
S. (2014, February 28). How Meditation Changes Your Brain: A Neuroscientist
Explains. In MindBodyGreen. Retrieved from http://www.mindbodygreen.com/0-12793/how-meditation-changes-your-brain-a-neuroscientist-explains.html
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