Calm Mind

What is Meditation?

Meditation has roots in the contemplative practices of nearly every major religion. The prevalence of meditation in the media has given the word various meanings. We will refer to meditation as the cultivation of basic human qualities, such as a more stable and clear mind, emotional balance, a sense of caring mindfulness, even love and compassion—qualities that remain latent as long as one does not make an effort to develop them. It is also a process of familiarization with a more serene and flexible way of being.

Simplicity of Meditation

In principle, meditation is relatively simple and can be done anywhere. No equipment or workout attire is needed. The meditator begins by assuming a comfortable physical posture, neither too tense nor too lax, and by wishing for self-transformation and a desire for others' well-being and for the alleviation of their suffering. Later, the practitioner must stabilize the mind, which is too often disorderly—and occupied by a stream of inner chatter. Mastering the mind requires freeing it from automatic mental conditioning and inner confusion.

Types of Meditation

We will examine here which regions of the brain light up during three common types of meditation developed through Buddhism and now practiced in secular programs in hospitals and schools throughout the world.

1. Focused-Attention Meditation
   Aims to tame and center the mind in the present moment while developing the capacity to remain vigilant to distractions.

2. Mindfulness (Open-Monitoring Meditation)
   Cultivates a less emotionally reactive awareness to emotions, thoughts, and sensations occurring in the present moment to prevent them from spiraling out of control and creating mental distress. In mindfulness, the meditator remains attentive, moment by moment, to any experience without focusing on anything specific.

3. Compassion and Loving-Kindness Meditation
   Fosters an altruistic perspective toward others.

Under the Scanner

Neuroscientists have now begun to probe what happens inside the brain during the various types of meditation. Wendy Hasenkamp, then at Emory University, and her colleagues used brain imaging to identify correlated neural activity associated with focused-attention meditation. In the scanner, the participants trained their attention on the sensation produced by breathing. Typically during this form of meditation, the mind wanders from an object, and the meditator must recognize this and then restore attention to the gradual rhythm of the inhaling and exhaling. In this study, the meditator had to signal mind wandering by pressing a button. Researchers identified four phases of a cognitive cycle:

The Four Phases of Focused-Attention Meditation

1. Mind Wandering
   Increases activity in the default-mode network (DMN), which includes areas such as the medial prefrontal cortex, posterior cingulate cortex, precuneus, inferior parietal lobe, and lateral temporal cortex. The DMN plays a general role in updating internal models of the world based on long-term memories about the self or others.

2. Becoming Aware of Distraction
   Correlates with activity in the anterior insula and anterior cingulate cortex—key regions of the salience network.

3. Reorienting Attention
   Engages the dorsolateral prefrontal cortex and lateral inferior parietal lobe, which help in shifting focus back to the breath.

4. Resuming Focused Attention
   Sustains activity in the dorsolateral prefrontal cortex to maintain focus.

Experience and Efficiency

In our laboratory at Wisconsin, we observed that experienced meditators with more than 10,000 hours of practice showed more activity in these attention-related brain regions compared with novices. Paradoxically, the most experienced meditators demonstrated less activation than the ones without as much experience, suggesting they can achieve focused states with less effort.

Intensive Meditation Retreats

Participants in a three-month retreat meditated for at least eight hours daily. Tests before and after the retreat revealed that meditators had enhanced stability in reaction times during repetitive tasks. This result reflects improved attentional focus.

With the growing body of recent research on meditation, we are gaining a clearer understanding of the measurable mental and physical health benefits it offers.

Decrease Blood Pressure

Meditation has been shown to lower blood pressure, reduce inflammation, regulate circadian rhythms, and stabilize glucose metabolism. One study found that after eight weeks of meditation, participants’ levels of nitric oxide—the molecule that helps regulate blood pressure—were increased, while the control group’s levels remained unchanged. This is a potentially life-saving benefit since high blood pressure is a leading cause of death in the United States. By lowering blood pressure, you significantly reduce your risk of heart attack or stroke.

Improve Happiness

Scientific studies have established that one of the most significant factors contributing to happiness is simply being focused on what you are doing, regardless of the activity itself. The key is staying present and aware, which is a central aspect of mindfulness meditation. On the other hand, mind-wandering has been linked to decreased happiness. A study examining the effects of meditation on mind-wandering found that meditation reduced the activity of the brain region responsible for mind-wandering, while the control group showed no such change. Not only does meditation reduce mind-wandering during practice, but these effects can be maintained and even strengthened with regular practice.

Reduce Symptoms of Depression, Stress, and Anxiety

Harvard Health highlights how meditation can reduce stress and anxiety, which in turn alleviates depression. Two primary brain regions associated with depression are the medial prefrontal cortex (responsible for self-related thoughts) and the amygdala (which controls the fear response). The medial prefrontal cortex reacts to stress and anxiety, signaling the amygdala to release cortisol, a stress hormone. Meditation interrupts this connection by reducing the brain’s reaction to stress, which lowers cortisol levels and keeps stress under control.

Mindfulness-Based Stress Reduction (MBSR), a specific clinical meditation technique, was developed to systematically reduce stress through mindfulness. Although initially created to manage stress, MBSR has since proven effective in addressing a variety of chronic illnesses, including depression, anxiety, chronic pain, cancer, diabetes, hypertension, and immune disorders.

Improve Focus and Memory

A study found that a two-week mindfulness training course improved reading comprehension scores and working memory capacity, while also reducing distracting thoughts during testing. Additionally, the training decreased activity in the brain regions associated with mind-wandering. The benefits of meditation on focus and memory extend beyond the moments during or immediately after meditation. With regular practice, these improvements can be maintained throughout the day or even the week.

Improve Self-Control and Addictive Habits

Research investigating how meditation training could reduce smoking cravings found that meditation improved self-control and helped decrease addictive habits. After meditation training, brain activity in areas related to addiction decreased. Many addictions are linked to negative emotions and stress, so meditation is a useful tool for regulating these experiences. An interesting finding from this study was that participants were not specifically trying to quit smoking, nor were they asked to, yet their cravings and smoking habits naturally diminished with meditation training. Some participants even reported smoking less without realizing it until completing the final self-report questionnaires.

Reduce Chronic Pain Symptoms

Meditation can help expand the brain regions involved in reducing chronic pain. Surprisingly, mindfulness training reduces pain sensitivity not by encouraging participants to ignore the pain, but by fostering mindful awareness and openness to it. Avoidance tends to increase anxiety, which in turn heightens pain sensitivity and other negative mental and health states. Embracing pain mindfully can actually reduce the experience of pain. Unlike pain medications, which simply mask the pain, meditation addresses the root neurological causes of chronic pain and provides a long-term solution.

Improve Sleep

Sleep problems often arise from mental health issues or chronic pain, both of which can be alleviated through meditation. Meditation helps improve mental health by increasing happiness and reducing stress and anxiety, which is achieved by regulating brain activity in key areas. In certain cases, meditation can be more effective than medication because it addresses the underlying causes of sleeplessness rather than just suppressing the symptoms. Since many sleep medications are addictive, meditation offers a healthy, sustainable alternative that provides numerous other health benefits and can be practiced throughout life without adverse side effects.