mindfulness impact on the brain · how!mindfulness!practice!impacts!the!brain!...

© 2016 Present Source www.presentsource.com

How Mindfulness Practice Affects the Brain by Julie Fraser, Present Source

Mindfulness is a popular topic, and science is suggesting that it not only has positive benefits, but actually changes the human brain. The research shows correlations and associations between mindfulness practices and changes in the brain. These might show the physical mechanisms by which these benefits occur. This paper is an overview of some of the research on brain changes in mindfulness practitioners, written by a non-‐scientist who synthesized data from a limited set of the many publicly available research sources. For a summary and reference to research supporting a variety of benefits proven by scientific study, see the Present Source paper Proven Benefits of Mindfulness.

Mindfulness practice in brief

Mindfulness is defined in a few ways. First and foremost, it is a self-‐care practice. Find a definition that appeals and makes sense to you – and then try practicing it to get a feeling of what it is and what it does in your own experience.

Jon Kabat-‐Zinn, who pioneered this secular approach to meditation says, “mindfulness means paying attention in a particular way: on purpose, in the present moment, and non judgmentally.” With this definition, you can be mindful at any time, not just when in a quiet seated meditation.

The Greater Good website says, “Mindfulness means maintaining a moment-‐by-‐moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment. Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment. When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather

than rehashing the past or imagining the future.”

Another powerful description of mindfulness is in the box at left. It takes mindfulness to choose a response rather than simply react automatically based on previous conditioning, fears or beliefs.

“Between stimulus and response, there is a space.

In that space is our power to choose our response.

In our response lies our growth and our freedom.”

Victor Frankl, Man’s Search for Meaning

(Nazi concentration camp survivor)

How Mindfulness Practice Impacts the Brain

© 2016 Present Source 1 www.presentsource.com

Based on these descriptions, you can imagine that mindfulness can be practiced any time and in any circumstance. You can practice being mindful in a traditional seated or lying-‐down meditation setting, or doing nearly anything. Cooking, exercising, eating, having a conversation, or doing your work can all be conducted in a mindful manner, being present and non-‐judgmental.

Research foundation: MBSR

Most, but not all, of the scientific research about the physiological changes this practice brings about are based on students who have completed or are participating in a mindfulness based stress reduction (MBSR) course. The standard eight-‐week MBSR class Kabat-‐Zinn developed is now offered worldwide in a variety of settings. During class, participants are encouraged to share their experiences, ask questions, and are guided through a group practice. Over the course of these eight weeks, participants have an opportunity not only to learn about but also to practice this process of slowing down the brain chatter. MBSR prescribes different ways to practice for 45 minutes per day and each learner is encouraged to try each approach at least once. Since the main focus is self-‐care, each student does what works for them.

The MBSR course is typically an important foundation for consistently practicing mindfulness. The course is based on the following foundation:

• frameworks to help remember how and when to try being mindful

• participants follow a sustained practice over eight weeks wherein they practice daily or record why they chose not to, plus a full day retreat

• the variety of practice styles helps each person find an approach that appeals to them (still and moving, focused on various senses of external world or internal sensations)

• being in the group setting of a class provides support and accountability

• discussion of what is common so people are reassured that their experience is typical when the mind wanders or the body feels discomfort or falls asleep

All of these factors generally bring the students into a new capacity and appreciation for mindfulness. Like any other new skill, consistent practice is what typically transforms concepts into habits that someone consistently practices.

Overview of mindfulness on the brain

The human brain is a very complex organ, with many functions that science is still in the process of exploring. One relatively recent discovery is the concept of neuro-‐plasticity, which determined that the brain is not static, but changes when one is learning something new, even later in life. We will explore a few areas of the brain which



scientific studies have shown are different for those who practice mindfulness and other forms of meditation versus others.

In general, mindfulness works to

• decrease reactivity of the parts of the brain that drive us to fight or flight and other fear-‐based reactions and disconnect them from other parts of the brain, allowing considered response rather than an automatic reaction

• increase the capability of the parts of the brain that guide attention and self-‐regulation for effective, reasoned decision-‐making that is less impacted by emotions triggered from past experiences or future worries

Some studies focus on the long-‐term effects on the brains of those with a regular mindfulness practice. These may study changes in brain structure or brain activity. In some ways, the brains of long-‐time or expert meditators in their non-‐meditative state resemble the brains of others during meditation.

Impact on selected brain areas and functions

Two of the most commonly cited areas where the brain appears to change are the amygdala and the prefrontal cortex.

Amygdala Function: memory, decision-‐making and emotional reactions, particularly fear, anxiety and stress as well as pleasure; self-‐preservation by means of ‘fight or flight’ syndrome

An “ancient” part of the limbic system that controls emotions, the amygdalae are focused largely on fear conditioning, and help to store emotional memories. Studies have shown that these two areas of the brain (on each side under the temple) have less mass or gray matter in people who practice mindfulness than others. Their connections

to the rest of the brain also get weaker. Mindfulness practitioners are also shown to be better able to modulate their amygdalae.

Prefrontal cortex Function: awareness, concentration and decision-‐making

Research shows that this part of the brain becomes thicker or gains mass and also forges stronger relationships to other brain areas associated with attention. When learning mindfulness, this part of the brain looks larger, though in experienced meditators it appears more like a non-‐meditator’s brain – as awareness becomes a natural state rather than something that requires special effort.

These findings match the self-‐regulation improvements that



psycho-‐social research shows that mindfulness practitioners enjoy. A smaller amygdala suggests being able to detach from a negative reaction when the situation is not life-‐threatening. More mass in the prefrontal cortex for awareness and concentration also makes perfect sense, since the practice is focused on awareness.

Other studies add to that list, showing changes in additional areas of the brain.

Posterior cingulate cortex (PCC) Function: mediates interactions between emotion and memory, assesses relevance of a stimulus to self, explores new responses

The posterior cingulate cortex is highly networked to other brain regions to create self-‐projection and thoughts about past and future. Studies have shown that the PCC has significantly greater gray matter concentration after an MBSR program vs. before it. Other studies suggest that the PCC is deactivated during meditation. This makes sense, as the meditator is focused only on the present moment, and on witnessing but not being emotional nor thinking about the past or future.

Cerebellum Function: sensory perception, coordination, motor control, attention and language, plus a role in the regulating emotion and cognition, typically around an internal model on which action is selected predictively

At the back and bottom, almost separate from the rest of the brain, the cerebellum is a thin layer of tissue folded like an accordion that has massive signal processing capability. Studies show meditators have greater density in parts of the cerebellum (posterior and flocculonodular lobe and the vermis, reaching into the brainstem), which connects to that ability to regulate thoughts and feelings.

Temporoparietal junction Function: ability to pay attention, empathy and sympathy (right) embodiment of the self, and language processing and understanding others’ beliefs, intentions and desires (left)

As the name suggests, this is where the temporal and parietal lobes connect. During meditation, the structure of the right temporoparietal junction appears to change, and

functionally it is more activated with feelings of compassion that mindfulness brings forward.

8-‐area ALE study

A recent study actually combined the data from 21 neuroimaging studies and found strong evidence of structural changes in eight different regions of the brains of experienced mindfulness practitioners. These researchers do recommend further study, but the results seem to support these brain changes.

To summarize: “Anatomical Likelihood Estimation (ALE) meta-‐analysis found eight brain regions consistently altered in meditators,



including areas key to meta-‐awareness (frontopolar cortex/BA 10), exteroceptive and interoceptive body awareness (sensory cortices and insula), memory consolidation and reconsolidation (hippocampus), self and emotion regulation (anterior and mid cingulate; orbitofrontal cortex), and intra-‐ and interhemispheric communication (superior longitudinal fasciculus; corpus callosum).”

Rostrolateral prefrontalcortex (RLPFC) /BA 10 Function: meta-‐awareness and introspection, evaluating self-‐generated information, predicting future events from past experience trends, processing complex abstract information

This area (RLPFC and BA 10) is shown to be more active in fMRI studies at the onset and during a wide variety of meditation practices. Meditators tend to show more ‘accurate’ introspection, or the ability to observe thoughts and emotions in a detached, dispassionate manner. This is a foundation of mindfulness – accepting what is without judging it, or observing without evaluating. Meta-‐cognition is shown to help prevent depression relapse.

Sensory cortices & Insula/BA 13 Function: awareness, consciousness and perception of the outside world (exteroception) as well as visceral body awareness (interoception)

Mindfulness practitioners show thicker gray matter in the right anterior insula which contains subjective feelings from the body, probably including emotional awareness. The insula differences are particularly strong in meditators who practice with strong body awareness such as breathing, posture, tactile and temperature sensations. Previous studies showed improved function of the insula in mindfulness practitioners, and more awareness of their own emotional states may enable them to exert cognitive control over their emotions. Depression and anxiety involve problems with body awareness and often show deterioration of insula.

Hippocampus Function: new episodic memory formation, spatial navigation, emotions, inhibiting previously learned behavior.

A two-‐sided part of the limbic system that controls emotions, the hippocampus is covered in receptors for absorbing the stress hormone cortisol. This area of the brain has been shown to gain gray matter in those who practice mindfulness. A well-‐functioning hippocampus helps people regulate their emotions more effectively (in contrast, those with post-‐traumatic stress disorders typically lose volume in the hippocampus).

Anterior cingulate cortex (ACC) /BA 24/BA 32 Function: the ability to purposefully direct attention and behavior, suppress



inappropriate knee-‐jerk responses, and switch strategies flexibly, and emotional reaction to pain

Those with strong ACC are more able to resist distractions and learn from past experiences, and studies show that meditators have more activity in this area of the brain than others. Other studies suggest that experienced mindfulness practitioners can disconnect this area that categorizes pain as unpleasant from the pre-‐frontal cortex so that while they remain aware of their pain, they are able to refrain from the thought

processes that judge it as painful.

Orbitofrontal cortex Function: dynamic assessment of experiences and stimuli; emotional regulation, particularly down-‐regulating and re-‐appraising negative emotions

The physical difference in the right orbitofrontal cortex (sometimes also called the ventromedial prefrontal cortex) is also matched by fMRI showing activation in meditators. This area is tightly connected to the sensory regions as well as the limbic system. It helps identify relationships between stimuli and motivational outcomes. Whereas the amygdala and striatum use a static past-‐looking strategy the OFC seems to have more flexible on-‐line assessments of stimuli and experience. Meditation training and practice appears to lead to

a greater reliance on OFC to guide behavior rather than past stimulus-‐reward, or more conscious response rather than automatic reactions. This helps push past both the cognitive bias and negative emotions to improve decision-‐making and relieve stress.

Superior longitudinal fasciculus Function: intra-‐hemispheric communication plus higher-‐order spatial processing including body awareness and direction of attentional focus in space

In meditators, the greater white matter in this area is consistent with greater gray matter in anterior precuneus, insular and somatomotor cortices as well as Rostrolateral prefrontalcortex and anterior cingulate cortex. These findings support the hypothesis that differences in the superior longitudinal facsiculus relate to increased connectivity between body awareness and attention areas and the prefrontal executive regions of the brain. So, the body-‐mind connection appears to be physically stronger here.

Corpus callosum Function: interhemispheric communication, anterior connecting frontal brain regions and posterior connecting early visual cortices

The largest area of the brain that is part of the nervous system (or white matter), the corpus callosum is where the right and left hemispheres of the brain connect. In long-‐term meditators and in those learning to meditate, studies show that this area is thicker



than in control subjects, particularly the anterior. One study also showed that in long-‐term meditators, diffusion is not the same in all directions (higher fractional anisotropy) but is more pronounced. This supports the concept that increased prefrontal gray matter may require more or larger connective fibers to facilitate communication among and synchronize to regions in the opposite hemispheres.

Summary of this study’s main topic discussion: This research paper (like others) indicates a strong correlation between the brain’s structure and mindfulness practice. It also suggests that even smaller, shorter-‐term practice makes these structural changes in the brain. There is also some evidence that the default mode network (or wandering mind) shows structural decreases, reduced activation, and reduced connectivity in meditators. Early studies have linked these brain changes to lower pain sensitivity and lower self-‐reported stress levels.

All brain images in this paper were created by Shane Lahue, graphic artist.



Additional Resources:

Selected scientific studies

‘8-‐Area ALE study’ Is meditation associated with altered brain structure? A systematic review and meta-‐analysis of morphometric neuroimaging in meditation practitioners, June 2014 by Fox KC, Nijeboer S, Dixon ML, Floman JL, Ellamil M, Rumak SP, Sedlmeier P, Christoff K. From University of British Columbia and the Chemnitz University of Technology; Neuroscience and Biobehavioral Reviews This is The study of 20 studies or Abstract: http://www.ncbi.nlm.nih.gov/pubmed/24705269

Impact of mindfulness-‐based stress reduction training on intrinsic brain connectivity by Lisa A. Kilpatrick, Brandall Y. Suyenobu, Suzanne R. Smith, Joshua A. Bueller, Trudy Goodman, J. David Creswell, Kirsten Tillisch, Emeran A. Mayer, Bruce D. Naliboff of UCLA, Carnegie Mellon and Insight; NeuroImage Abstract: http://www.sciencedirect.com/science/article/pii/S105381191100190X

Mindfulness practice leads to increases in regional brain gray matter density January 2011 by Britta K. Hölzel, James Carmody, Mark Vangel, Christina Congleton, Sita M. Yerramsetti, Tim Gard, Sara W. Lazar; Psychiatry Research: NeuroImaging Abstract: http://www.sciencedirect.com/science/article/pii/S092549271000288X

Impact of mindfulness on the neural responses to emotional pictures in experienced and beginner meditators August 2011 by Véronique A. Taylor, Joshua Grant, Véronique Daneault, Geneviève Scavonea, Estelle Breton, Sébastien Roffe-‐Vidal, Jérôme Courtemanche, Anaïs S. Lavarenne, Mario Beauregard of Université de Montréal; NeuroImage abstract: http://www.sciencedirect.com/science/article/pii/S1053811911006070

Selected Articles, news and blog posts

Scientific American: What does Mindfulness Meditation Do to Your Brain? By Tim Ireland, June 12, 2014, http://blogs.scientificamerican.com/guest-‐blog/what-‐does-‐mindfulness-‐meditation-‐do-‐to-‐your-‐brain/

Shambhala Sun: This is Your Brain on Mindfulness by Michael Baime July 2011 http://www.nmr.mgh.harvard.edu/~britta/SUN_July11_Baime.pdf

Forever young: Meditation might slow the age-‐related loss of gray matter in the brain, say UCLA researchers, by Mark Wheeler, February 2015, UCLA newsroom http://newsroom.ucla.edu/releases/forever-‐young-‐meditation-‐might-‐slow-‐the-‐age-‐related-‐loss-‐of-‐gray-‐matter-‐in-‐the-‐brain-‐say-‐ucla-‐researchers

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