ommm -> Meditation -> ahhh
There is so much research to support the benefits of meditation that I had to write about it. Because there is so much research, it is overwhelming to pick and choose the type of meditation practice and the context in which the value of meditation is placed. In order to give enough information to you, to make knowledge of this practice beneficial, I have decided to make this a two-parter. This blog is about meditation and the aging brain. I will cover specific benefits for the boomer brain.
There are numerous kinds of meditation: transcendental, open awareness, mindfulness, heart interest, prayer, and guided meditation to name a few. Physical forms of meditation include yoga, Tai Chi, Qi Gong, walking, progressive relaxation, and I am sure there are other practices I am not aware of. This blog will concentrate on mindful meditation. Jon Kabat-Zinn, considered the founder of Mindfulness meditation, describes the practice as “a complete, unbiased attention to the current moment”. The neuroscience research on mindfulness can cause neuroplastic changes in the gray matter of the brain.
So the question emerges – why has meditation gained so much popularity over the past few years. Meditation has been viewed as a non-traditional practice and feared by many (an idle mind is the devil’s workshop). However, over the past few years it has broken into the mainstream on the strong results of critical research. The value of meditation has become almost a catch-all practice for many mental, psychological and physical ailments. To separate meditation from sham health practices you need only look at the impressive research done at esteemed institutions such as, Johns Hopkins, Harvard, UCLA, and Yale. The ancient beliefs about meditation are being validates and confirmed by fMRI and EEG.
What are these amazing benefits? The practice of meditation done consistently over a continued period of time can increase gray matter volume. Why is this significant? First of all the seat of cognition is based within the brain’s gray matter. Secondly, our brains shrink as we age and it is the gray matter that is affected. Also, studies determined that increased brain volume measurements were throughout the entire brain not just in specific areas. This was a bit of a surprise to researchers but it speaks to the overall increase in quality of life due to a higher functioning brain.
Mindfulness meditation decreases activity in the ‘default mode network’ (DMN) – the me-center. This brain network is responsible for mind wandering and constant self-thought, a.k.a. monkey mind (first time I heard that term!). The DMN goes into action when we are not thinking of anything of anything in particular and our minds are just wandering. But mind wandering is associated with being less happy, getting stuck on certain thoughts, and worrying about the past or future. Meditation has the ability to have a quieting affect on the mind.
The brain, with its amazing ability to change and adapt (neuroplasticity) benefits greatly when going through meditation brain training. It was confirmed through research at Johns Hopkins that the brain has the ability to reduce symptoms of depression, anxiety, and pain.
Our aging brains struggle with retaining learning and memory skills. Eight weeks of Mindfulness-Based Stress Reduction (MBSR) was found to increase cortical thickness in the hippocampus – the center for learning and memory. To compliment those changes, decreases in the brain cell volume of the amygdala were noted. The amygdala is responsible for emotional states like fear, anxiety, and stress. This one study demonstrated that mindfulness meditation not only changes the brain but changes our self-perception and feelings as well. Another aging brain issue is a shortened concentration and focus ability. Surprise! Meditation improves attention and focus. This benefit can happen quite quickly. One study found that after just a few weeks of practice, memory and focused.
Even after all this evidence has been revealed the question of deciding whether it is worthwhile to learn this practice still remains. This message, with links included, can answer this question: By engaging in a regular mindfulness meditation practice (http://www.oprah.com/spirit/Mindfulness-Meditation-Jon-Kabat-Zinn), boomers can not only regenerate their brains, but they can also enjoy better sleep (http://www.ncbi.nim.nih.gov/pmc/articles/PMC33289701), less stress and even reduce the risk of developing Alzheimer’s disease and other memory disorders (http://iospress.metapress.com/content/348434040g6w4617/).
Looks like mindfulness meditation is a keeper!!
Jon Kabat-Zinn has numerous books on mindful meditation. He also has an audio mindfulness meditation series – Guided Mindfulness Meditation 1, 2, 3 and Mindfulness for Beginners. There are pages of his books and audio products on Amazon.
References:
http://blog.myblife.com/how-neuroplasticity-can-help-boomers-entering-retirement/ Retrieved 02/24/15.
Walton, Alice G. (2015, February). 7 ways meditation can actually change the brain. Forbes. Retrieved from http://onforb.es/1zOMmRN.