Introduction
In today's fast-paced world, meditation has gained significant popularity as a means to find inner peace and improve overall well-being. However, many people remain skeptical about its effectiveness, dismissing it as just another passing trend. In their book "Altered Traits," authors Richard J. Davidson and Daniel Goleman set out to explore the scientific evidence behind meditation's transformative power.
Drawing from numerous studies, including their own research, Davidson and Goleman present a compelling case for the benefits of meditation. They delve into how various meditative practices can help develop positive attributes and ultimately lead to becoming a better individual. The book examines specific parts of the brain affected by meditation and provides insights into how we can use this knowledge to our advantage.
Whether you're an experienced meditator or someone curious about trying it for the first time, "Altered Traits" offers valuable information on the science-backed benefits of meditation. Let's explore the key ideas presented in this enlightening book.
Types of Meditation
The authors introduce two primary types of meditation that form the foundation of their research:
1. Focused Attention Meditation
This type of meditation, derived from the ancient text Visuddhimagga (Path to Purification), involves concentrating on a single object or sensation. Typically, practitioners begin by focusing on their breath. Initially, the mind tends to wander, but with practice, thoughts calm down, and the mind becomes quiet, allowing for sustained attention on the chosen focus point.
2. Open Monitoring Meditation
Originating from the teachings of Gautama Buddha, this meditation style encourages practitioners to remain aware of all thoughts without reacting to them. The goal is to let thoughts come and go without becoming attached or consumed by them. Over time, this practice develops equanimity, allowing practitioners to observe their thoughts without being affected by them, regardless of their nature.
Both types of meditation are equally respected, and the choice between them depends on individual preferences and goals.
The Impact of Meditation on Stress and Emotional Reactions
One of the most significant benefits of meditation is its ability to reduce reactions to stress triggers and emotional cues. The authors present several studies that demonstrate this effect:
Reduced Stress Response
A study by Paul Ekman and Alan Wallace in 2012 found that teachers who practiced meditation showed faster recovery from stress after being exposed to the Trier Social Stress Test. The longer they meditated, the quicker their recovery, with effects lasting up to five months after the initial training.
Davidson replicated this study in 2016, including experienced meditators. The results showed that the meditation group produced less cortisol (a stress hormone) when exposed to triggers and generally found the stress test less stressful compared to non-meditators.
Decreased Emotional Reactivity
In a 2017 study, Davidson observed the brain activity of experienced meditators as they viewed images of injured and suffering people. The meditators' amygdala (the part of the brain involved in emotional processing) showed less reactivity to these images compared to non-meditators. This reduced reactivity was attributed to a stronger connection between the amygdala and the prefrontal cortex, which helps regulate strong emotions.
Meditation vs. Multitasking
In today's world, multitasking has become a common practice. However, research shows that it is inefficient and mentally exhausting. The authors present evidence that meditation can be a valuable alternative to multitasking:
The Inefficiency of Multitasking
A 2009 study by Eyal Ophir at Stanford University found that the brain is unable to truly multitask. Instead, it rapidly switches between tasks, leading to a loss of concentration and increased time needed to refocus on the original task. Regular multitaskers were found to be more easily distracted and required more brain areas to maintain focus.
Meditation Enhances Concentration
In contrast, meditation has been shown to strengthen our capacity for concentration. A 2016 study by Thomas E. Gorman and C. Shawn Green compared the concentration abilities of two groups of students. Those who meditated for ten minutes showed greater improvement in concentration tests compared to those who browsed the internet.
Another study by Michael D. Mrazek in 2012 found that longer meditation sessions reduced distraction and helped students improve their scores on graduate school entrance exams by up to 30 percent.
The Default Mode Network and Meditation
The authors introduce the concept of the brain's default mode network, which activates when we're not engaged in a specific task. This default mode, however, can lead to unhappiness and rumination on negative thoughts. Meditation offers a way to counteract this:
The Default Mode Network
Neuroscientist Marcus Raichle discovered in 2001 that when we think we're doing nothing, many parts of the brain show high activity. This default mode network, primarily involving the posterior cingulate cortex and the midline of the prefrontal cortex, is active during rest but can lead to unhappy, distracted thinking.
Meditation's Impact on the Default Mode
A 2011 study by psychiatrist Judson Brewer found that regular meditators showed a stronger connection between the dorsolateral prefrontal cortex and the default mode network. This connection, developed through meditation, helps soothe the mind during periods of inactivity, reducing the negative impact of the default mode on our well-being.
Brain Changes Associated with Meditation
The authors present various studies suggesting that meditation can lead to physical changes in the brain:
Brain Thickening
A 2005 study by Sara Lazar at Harvard Medical School provided the first evidence that meditation could make certain areas of the brain grow thicker. While the full implications of this finding are yet to be determined, it suggested that parts of the brain were improving through meditation.
Strengthened Brain Areas
A 2014 meta-analysis by neurologist Kieran C. R. Fox from Stanford University found that meditation strengthened three key areas of the brain:
- The insula: responsible for recognizing emotional and physical bodily processes
- The prefrontal cortex: important for focused attention
- The cingulate cortex: helps with self-regulation and impulse control
Brain Rejuvenation
A 2016 study by neurologist Eileen Luders from UCLA found that meditation may slow down brain cell death. Participants in their 50s who meditated had brains that were, on average, 7.5 years younger than those of non-meditators.
While these findings are promising, the authors caution that further research is needed to determine which specific aspects of different meditation practices are responsible for these positive effects on the brain.
Meditation and Depression
The book explores how meditation can help alleviate depression and reduce the risk of its occurrence:
Alleviating Depression
Several studies have shown the potential of meditation, particularly mindfulness-based cognitive therapy (MBCT), in treating depression:
- A 2000 study by John Teasdale from Oxford University indicated that MBCT could help prevent depression.
- A 2014 study by Mark Williams at Oxford University found that MBCT was particularly effective for depression stemming from childhood traumas.
- A 2015 study by Alberto Chiesa from the University of Bologna showed that MBCT could benefit patients who didn't respond to medication.
Reducing Relapse Risk
Cognitive psychologist Zindel Segal from Oxford used fMRI scans to demonstrate that MBCT reinforced the insula of patients with depression, helping them gain perspective on their lives instead of feeling overwhelmed by their thoughts and emotions. This study showed a 35% reduction in relapses after MBCT.
Lowering Depression Risk
Meditation has also been shown to help lower the risk of depression in vulnerable populations:
- A 2016 study by Sona Dimidjian found that pregnant women with a history of depression could use MBCT to lower their risk of depression during and after pregnancy.
- Another 2016 study by S. Nidich in Iowa showed that transcendental meditation helped male prisoners decrease their depression and anxiety levels.
The Power of Intense Meditation
The authors share a fascinating account of their research on Mingyur Rinpoche, a Tibetan monk and master of meditation:
Extraordinary Brain Activity
When hooked up to an electroencephalogram (EEG), Rinpoche's brain waves spiked to unusually high levels during compassion meditation. These spikes continued for the entire one-minute interval and returned to high levels immediately upon resuming meditation after rest periods.
Activation of Empathy Centers
Using an fMRI machine, the researchers observed that areas of the brain associated with empathy were activated during Rinpoche's meditation. The level of activation was 800 percent higher compared to when he was resting – a level of neural activity never before seen in scientific research.
This study demonstrated the extraordinary power of compassion meditation and its potential to activate specific brain regions associated with empathy and positive emotions.
The Dose-Response Relationship of Meditation
The authors emphasize that while even small amounts of meditation can yield benefits, the more one practices, the greater the rewards:
Benefits for Beginners
Even novice meditators can experience positive effects:
- 30 hours of Mindfulness-Based Stress Reduction meditation can make the amygdala less responsive.
- Seven hours of practicing compassion meditation can strengthen areas of the brain related to empathy and positive emotions.
- Eight minutes of mindfulness meditation can slightly increase concentration levels.
Long-Term Benefits
However, the authors note that these initial benefits may not be long-lasting unless the practice is sustained over a more extended period. Long-term meditation practice leads to more significant and enduring changes:
- Reduced reactivity to stress triggers
- Enhanced emotional regulation
- Lower cortisol release
- Higher levels of empathy
- Decreased mind-wandering
- Reduced self-centeredness
Practical Applications and Future Research
While the book presents compelling evidence for the benefits of meditation, the authors acknowledge that further research is needed to fully understand the mechanisms behind these effects. They encourage readers to consider incorporating meditation into their daily lives, even if only for short periods.
The authors suggest that meditation can be practiced in various settings, such as during commutes, lunch breaks, or even while doing everyday tasks like grocery shopping. The key is to focus attention on the present moment and the task at hand.
Conclusion
"Altered Traits" offers a comprehensive look at the science behind meditation's transformative power. By presenting a wealth of scientific evidence, Davidson and Goleman make a strong case for the numerous benefits of regular meditation practice. From stress reduction and improved emotional regulation to enhanced concentration and increased empathy, meditation has the potential to positively impact various aspects of our lives.
The book not only highlights the immediate benefits of meditation but also emphasizes the long-term changes that can occur with sustained practice. By exploring different types of meditation and their effects on the brain, the authors provide readers with a deeper understanding of how these practices can lead to lasting personal growth and well-being.
While acknowledging the need for further research, "Altered Traits" serves as an inspiring and informative guide for anyone interested in the science of meditation. It encourages readers to explore meditation as a tool for self-improvement and offers hope that with consistent practice, we can cultivate positive traits that benefit both ourselves and those around us.
As our understanding of the brain and its plasticity continues to grow, the potential for meditation to play a significant role in mental health, emotional well-being, and personal development becomes increasingly clear. "Altered Traits" invites readers to embark on a journey of self-discovery and transformation, backed by scientific evidence and centuries-old wisdom.
In a world that often feels chaotic and stressful, the message of "Altered Traits" is both timely and empowering. It reminds us that we have the ability to shape our minds and, in turn, our lives through the simple yet profound practice of meditation. Whether you're a skeptic or a believer, this book offers valuable insights into the power of meditation and its potential to create lasting positive change in our lives and the world around us.