Compassionate meditation appears to be linked to increased happy thoughts through mind wandering.
Mind wandering compassion and happiness
The Science of meditation and mindfulness recently featured a study that investigated the relationship between mind wandering and how we feel. In particular can mind wandering and spontaneous thought be correlated with happiness and can meditation mediate the effects? So put simply the premise behind this study is that the more mind wandering and day dreaming you do the less happy you are likely to be. A second question asked by the study was do specific forms of meditation and mindfulness decrease mind wandering and therefore contribute to increased happiness.
On face value this seems like an intuitive experiment, we know that abnormally high levels of mind wandering can reduce our ability to perform tasks. Further that frequent mind wandering to negative or harmful subject matter can lead to mental health issues. But this is a very complex area and one not yet fully understood. The brain nodes associated with mind wandering, the Default Mode Network (DMN) have a range of diverse functions including maintaining our autobiographical memory and making sense of ourselves in relation to the wider world. Reduced activity in the DMN is correlated to increased activity in the task focussed networks (more mind wandering means less task focus and vice versa).
“In conclusion the evidence supports the view that compassionate meditation is able to increase a tendency to happy thoughts and positive behaviours towards self and others. “
Stephen Gene Morris
Another consideration is that mind wandering can be either a positive or negative experience. The object of mind wandering can be almost anything, a cherished memory from the past, a plan for great success in the future or worries able to generate fear and anxiety. The findings of the featured study indicated that compassion based meditation was able to reduce the negative and increase positive mind wandering in participants. The research also found that the meditators generally experienced an augmentation in their caring behaviours.
In conclusion the evidence supports the view that compassionate meditation is able to increase a tendency to happy thoughts and positive behaviours towards self and others.
How to reduce stress and blood pressure. meditation and mindfulness linked to promising results
How to reduce stress and blood pressure
I estimate there have been up to 15,000 peer reviewed studies linked to meditation and mindfulness published over the last 40 years. They have offered all kinds of academic and scientific insight. Many claim to signpost potential health and wellbeing breakthroughs, but few are actually replicated (repeated) sufficiently to be regarded as clinically reliable. However I recently came across a study carried out at the Massachusetts General Hospital that offers some interesting evidence that meditation might be able reduce both stress and blood pressure.
In a randomised trial one half of the participants followed an eight week course of mindfulness meditation, the other half engaged with traditional stress management training, coupled with some lifestyle advice. At the end of the experiment some members of the mindfulness group were found to have lower levels of the adrenocorticotropic (ACTH) stress hormone than the control group (stress hormones can be correlated with high blood pressure). The meditation group also performed better in a mock interview and test scenario specifically designed to raise stress levels. Thereby indicating that mindfulness meditation led to ‘real world’ benefits. In a third finding the meditation group also had a reduced inflammatory reaction to stress, a possible factor linked to Type 2 diabetes.
This investigation offered the first immunological and hormonal data that mindfulness meditation may be able to boost resilience to stress. Some parts of the media hailed this study as a breakthrough. I’m a little more cautious but clearly if we see other experiments achieving the same findings it provides import insights into low cost and effective treatments for stress. However the popularity of mindfulness means that most participants are likely to know something about the reputed effects of meditation ahead of going into a trial, raising concern about the reliability of data derived from these kinds of studies.
Why do people meditate? You might be surprised by the answer.
Want to know why people meditate?
Having introduced hundreds of people to meditation over the last fifteen years, the question of why do people meditate has always fascinated me. When I used to teach traditional Buddhist meditation many people would declare an interest in Buddhism or spirituality, but there was generally another reason that encouraged them to come to a class. Many came because they wanted some support with a health problem, either mental or physical and they thought that Buddhist meditation could offer them something. People attended classes to accompany their friends or because they were suffering a sense of loss, or were looking for direction in their life. But only a small minority meditated because they wanted to become a Buddhist or for some kind of spiritual development.
So interested was I in this question that I undertook some research while at the university, running a project asking people about their reasons for starting meditation. Health and wellbeing proved to be the single most popular answer both for traditional practitioners and secular mindfulness students, accounting for 55% of respondents. Although it now appears widely accepted that meditation can reduce stress and anxiety, and lead to increased levels of self reported happiness how this is achieved is still somewhat obscured. In particular if meditation has a lasting effect on behaviour then it must have a role in maintaining/changing brain structure and function.
“regular meditators with younger brains than non meditators”
This is the new frontier for contemporary meditation research, how does meditation change the brain and what are the likely effects of it? Evidence is suggestive that meditation can make a positive impact on your overall brain health and in one study regular meditators had brains seven years younger than non-meditators. The point is that meditation’s real potential is in changing brain structure, this is particularly relevant when talking about, the ageing brain, mild cognitive impairment and neurodegeneration. We are starting to see the first wave of meditation methods specifically designed to allow people to improve brain health generally. Given the pessimistic predictions surrounding dementia this seems like a trend set to continue.
A unique opportunity for meditation and mindfulness in Kent
Cutting edge meditation comes to Canterbury, book a class!
Mind training has been undergoing a revolution over the last decade with different forms of meditation and mindfulness being offered in diverse settings including, schools, prisons and the workplace. However one of the groups least catered for in terms of meditation is adults over 40, even though this age range might get the greatest benefits from regular meditation practice. Scientific research has demonstrated a relationship between regular meditation and improved brain (cognitive) functions such as memory and attention. The first visible signs of cognitive decline tend to be visible during our 40s, and their deterioration can continue for the rest of our lives, potentiality leading to increased cognitive impairment and eventually dementia. However when practiced regularly meditation is linked to maintaining a younger, healthier brain.
“Cognitive decline begins at about the age of 30 perhaps earlier, most people will have visible signs of an ageing brain in their 40s, this decline can ultimately develop into mild cognitive impairment and even dementia!”
The evidence indicates that we start to experience cognitive decline in our late 20s to early 30s, this is described as brain aging and it is progressive process. Today neuroscience has shown that the rate at which a brain ages is connected to our environment as well as our genes. Lifestyle choice such as if we smoke, what we eat and how we live our lives can have a dramatic impact on brain health and the speed of cognitive decline. Recent research demonstrated that regular meditators had brains seven years younger than non meditators at age 50. Neuroscience research has also confirmed that new brain structure can be created throughout our lives.
Trained neuroscientist and meditation researcher Stephen Gene Morris is opening a Brain Renewal Meditation (BRM) class in Canterbury. BRM combines the latest scientific research from cognitive psychology and neuroscience with established meditation
methods. BRM is based on traditional compassion mind training and mindfulness meditation. The practice is suitable for any adult, requires no prior knowledge or meditation experience. BRM is appropriate for anyone over the age of 18 but it has been created specifically for people of 40 and older. The meditation is primarily a compassion based practice which means the method is linked to the aspiration to reduce suffering for oneself and other. As Stephen explains “compassion is a reliable method of brain training, it’s been around for a long time, in its BRM configuration it uses the most useful elements of mindfulness and nondual meditation”.
“BRM engages the mechanisms for self interests and wider empathy networks, it promotes brain health and is linked to increasing a positive and engaged outlook.”
Like to run? Want to learn mindfulness? A four week course starts this weekend in the Medway towns.
This weekend will see the start of the four week Mindfulness for Runners course in Chatham Kent.
The course will take place at Fort Amhurst, under the guidance of two experienced and qualified meditation teachers Stuart McLeod and Cesare Saguato. The innovative programme has been designed to;
immerse participants in a range of mindfulness skills and practices and their application to running. Participants will be required to commit to a programme of home practice between sessions to support their learning. Session notes will be provided at the end of each meeting including links to recordings of guided meditations.
The course is accessible to runners and meditators of different levels. However all participants should be able to run 5km without frequent stops.
More details, costs, terms and conditions are available from the runzen.co.uk website.
September will welcome a leading international Meditation Master to Rochester.
A leading Tibetan Meditation Master, Ringu Tulku Rinpoche will be giving an evening lecture in Rochester this September. The reknown Buddhist teacher, is a former translator to HH the 14th Dali Lama and the founder of the Bodhicharya movement
Rinpoche will be giving public lectures (open to all) on the 24th and 25th September, 7:00pm – 9:00pm, Corn Exchange, Northgate, 51-55 Rochester High Street, Kent, ME1 1LS. More details from bodhicharya-kent.org.
I have just reviewed a recent (2017) meta study that pooled the results of ten research papers exploring the connection between mindfulness and stopping smoking? The headline is that there was no apparent benefit to giving up smoking attributable to mindfulness meditation.
The findings are somewhat surprising because speaking from experience, there is a very low incidence of smoking among meditators in general. It should be pointed out that the review highlighted a number of significant methodological weaknesses in the research (an unfortunate recent trend in contemplative science). However smoking cessation and meditation can be regarded as still being at the preliminary stage.
A distinction should be drawn between secular mindfulness meditation studies and traditional forms of meditation practice. Particularly where mindfulness participants are encouraged or ‘obliged’ to meditate as part of university undergraduate programmes. In traditional schools, meditation tends not to be used as a specific therapeutic intervention. Rather it offers holistic development to the meditator, enabling them to make choices about what they want to do with their lives and it hopefully supports them by providing the necessary mental surplus.