Meditation and Health: The Search for Mechanisms of Action

Psychological interest in the impact of mental states on biological functioning is growing rapidly, driving a need for new methods for inducing mental states that last long enough, and are sufficiently impactful, to have significant effects on physical health. The many traditions of meditative practice are one potential pathway for studying mind‐body interactions. The purpose of this review is to introduce personality and social psychologists to the field of meditation research. Beginning with a brief introduction to meditation and the heterogeneity of meditative practices, we showcase research linking meditative practice to changes in immune and cardiovascular functioning and pain perception. We then discuss theoretical and empirical evidence that meditation works by inducing changes in psychological capacities such as emotion regulation and self‐regulation or through repeated induction of specific mental states such as love or meta‐cognitive awareness. At the frontier of the science of meditation is the need to empirically test whether meditation‐driven changes in cognitive and affective processes are the cause of improvements in physical health. Emerging challenges in meditation research include a need for large studies using randomized controlled and dual‐blind designs with active control groups and an increased focus on measuring mechanisms of action as well as outcomes. Meditation represents a potentially powerful tool for generating new knowledge of mind‐body interactions.     

Meditation,personality and arousal

A questionnaire survey of people who had learned a technique of meditation was carried out to assess persistence with practice, perceived effects of meditation practice and subjective experiences during meditation. The results suggested that a significant proportion give up meditating (42.9%) and that the subjective experience of meditation was similar to that of the hypnagogic state. Reported effects of meditation were generally physiological and psychological benefits related to relaxation.A personality questionnaire was also distributed and the results suggested that those attracted to meditation are significantly more neurotic and introverted than the general population but that those who continue with meditation are significantly less neurotic than those who give up their practice.These findings are discussed in terms of regression effects and in relation to a theory of personality and arousal.     

Meditation practice as related to occupational stress, health and productivity

This article reviews three studies giving evidence on the effects of meditation practice on employees' health in the work setting. Although there may be a beneficial role for meditation, unfortunately, these findings await further replication so it would be premature to conclude that meditation practice reduces occupational stress.     

Contemplative Meditation and Neuroscience: Prospects for Mental Health

Numerous studies show that personal spirituality developed through prayer positively influences mental health. Phenomenological and neuroscientific studies of mindfulness, an Eastern meditative prayer form, reveal significant health benefits now yielding important insights useful for guiding treatment of psychological disorders. By contrast, and despite its practice for millennia, Christian meditation is largely unrepresented in studies of clinical efficacy. Resemblances between mindfulness and disciplinary acts in Christian meditation taken from the ancient Greek practice of askesis suggest that Christian meditation will prove similarly beneficial; furthermore, psychological and neuroscientific studies suggest that its retention of a dialogical and transcendent praxis will additionally benefit social and existential psychotherapy. This paper thus argues that study of contemplative meditation for its therapeutic potential is warranted.     

Conceptual models and functions of meditation in psychotherapy

Although meditation is increasingly being employed as an adjunct in psychotherapy, there has been practically no comprehensive evaluation of its usefulness in this respect. This paper seeks to address this issue through conceptual models of the meditation experience. It is concluded that meditation practice may be associated with the acquisition of some useful skills (e.g., focused attention), that practice may be physiologically relaxing, that meditation may decrease anxiety, insomnia and drug usage, while enhancing hypnotic induction and self-actualization. There is still no compelling evidence, however, that meditation practice is associated with unique state effects compared with other relaxational procedures. Those who appear to benefit most from meditation appear to be those who present with milder disorders. The clinical value of meditation, therefore, appears to be limited. Furthermore, the long-term objectives of meditation are not in general congruent with those of mainstream psychotherapy, as they go beyond therapeutic gain in the clinical sense.     

East of Ego: The Intersection of Narcissistic Personality and Buddhist Practice

This article explores the intersection of clinical narcissism and Buddhist meditation practice. Through the lens of Otto Kernberg and Heinz Kohut’s theories of narcissism, the article investigates the many facets of Eastern spiritual practice when undertaken by a narcissistic practitioner. In particular, questions are raised regarding the potential psychological dangers of pursuing meditation practice when suffering from clinical narcissism. Potential applications for a cross-pollination of psychoanalytic support and Buddhist practice are also considered for the narcissistic patient and/or spiritual practitioner.     

Differential effects of mindful breathing, progressive muscle relaxation, and loving-kindness meditation on decentering and negative reactions to repetitive thoughts

Decentering has been proposed as a potential mechanism of mindfulness-based interventions but has received limited empirical examination to date in experimental studies comparing mindfulness meditation to active comparison conditions. In the present study, we compared the immediate effects of mindful breathing (MB) to two alternative stress-management techniques: progressive muscle relaxation (PMR) and loving-kindness meditation (LKM) to test whether decentering is unique to mindfulness meditation or common across approaches. Novice meditators (190 female undergraduates) were randomly assigned to complete one of three 15-min stress-management exercises (MB, PMR, or LKM) presented by audio recording. Immediately after the exercise, participants completed measures of decentering, frequency of repetitive thoughts during the exercise, and degree of negative reaction to thoughts. As predicted, participants in the MB condition reported greater decentering relative to the other two conditions. The association between frequency of repetitive thought and negative reactions to thoughts was relatively weaker in the MB condition than in the PMR and LKM conditions, in which these two variables were strongly and positively correlated. Consistent with the construct of decentering, the relative independence between these two variables in the MB condition suggests that mindful breathing may help to reduce reactivity to repetitive thoughts. Taken together, results help to provide further evidence of decentering as a potential mechanism that distinguishes mindfulness practice from other credible stress-management approaches.     

Meditation,mindfulness and cognitive flexibility

This study investigated the link between meditation, self-reported mindfulness and cognitive flexibility as well as other attentional functions. It compared a group of meditators experienced in mindfulness meditation with a meditation-naïve control group on measures of Stroop interference and the “d2-concentration and endurance test”. Overall the results suggest that attentional performance and cognitive flexibility are positively related to meditation practice and levels of mindfulness. Meditators performed significantly better than non-meditators on all measures of attention. Furthermore, self-reported mindfulness was higher in meditators than non-meditators and correlations with all attention measures were of moderate to high strength. This pattern of results suggests that mindfulness is intimately linked to improvements of attentional functions and cognitive flexibility. The relevance of these findings for mental balance and well-being are discussed.     

Volume contents and author index for Volume 10, 2009

Although there are very few published studies on the issue, there is much anecdotal evidence that, despite all its undisputed benefits, meditation practice can have psychologically deleterious effects. In this paper I will describe a body-based model for understanding trauma, the Trauma Resiliency model, and suggest it might be a helpful tool in anticipating, preventing and/or mitigating these effects. I will argue that Buddhist traditions are replete with frameworks, tools and techniques for addressing some of the psychological pitfalls highlighted. However, some of these methods may have been ‘lost in translation’ as Buddhist meditation training has been adapted for a Western audience. I will make the case that, somewhat ironically, in operational terms some of the secular modalities for teaching mindfulness (such as MBSR) may be psychologically ‘safer’ than those offered in a (Western) Buddhist context. I will call for further inquiry about how to mitigate and protect against psychological harms in Buddhist meditation training.     

Stimulated brains and meditative minds: A systematic review on combining low intensity transcranial electrical stimulation and meditation in humans

BackgroundLow intensity transcranial electrical stimulation (tES) and meditation are two promising, yet variable, non-pharmacological interventions. Growing research is investigating combined effects of both techniques on one's cognitive, emotional, and physical health.ObjectiveThis article reviews the current research that combines tES and meditation interventions in healthy and diseased participants. The review considers the intervention parameters and their effects in a well-organized manner.MethodA systematic search for clinical and experimental published studies was conducted in the PubMed, Cochrane, and transcranial direct current stimulation (tDCS) databases using common keywords for tES and for meditation techniques well defined by previous studies. Unpublished ongoing studies were identified with the ClinicalTrials.gov and DRKS.de clinical trial websites.Results20 published studies and 13 ongoing studies were included for qualitative analysis. 13 published articles studied patients with chronic pain, psychological disorders, cognitive impairment, and movement disorders. Anodal tDCS was the only tES technique while mindfulness meditation was the most common meditation type. Eight studies had a main group effect, with outcome improvement in the active combined intervention. However, most published studies showed improvements after at least one combined intervention with variable effects.ConclusionPairing anodal tDCS with meditation shows promising improvements of the physical, mental, and emotional aspects of daily life. Further studies are required to confirm the relevance of this combination in the clinic.     

Attentional processes and meditation

Visual attentional processing was examined in adult meditators and non-meditators on behavioral measures of change blindness, concentration, perspective-shifting, selective attention, and sustained inattentional blindness. Results showed that meditators (1) noticed more changes in flickering scenes and noticed them more quickly, (2) counted more accurately in a challenging concentration task, (3) identified a greater number of alternative perspectives in multiple perspectives images, and (4) showed less interference from invalid cues in a visual selective attention task, but (5) did not differ on a measure of sustained inattentional blindness. Together, results show that regular meditation is associated with more accurate, efficient, and flexible visual attentional processing across diverse tasks that have high face validity outside of the laboratory. Furthermore, effects were assessed in a context separate from actual meditation practice, suggesting that meditators’ better visual attention is not just immediate, but extends to contexts separate from meditation practice.     

A randomized controlled pilot trial of classroom-based mindfulness meditation compared to an active control condition in sixth-grade children

The current study is a pilot trial to examine the effects of a nonelective, classroom-based, teacher-implemented, mindfulness meditation intervention on standard clinical measures of mental health and affect in middle school children. A total of 101 healthy sixth-grade students (55 boys, 46 girls) were randomized to either an Asian history course with daily mindfulness meditation practice (intervention group) or an African history course with a matched experiential activity (active control group). Self-reported measures included the Youth Self Report (YSR), a modified Spielberger State-Trait Anxiety Inventory, and the Cognitive and Affective Mindfulness Measure –Revised. Both groups decreased significantly on clinical syndrome subscales and affect but did not differ in the extent of their improvements. Meditators were significantly less likely to develop suicidal ideation or thoughts of self-harm than controls. These results suggest that mindfulness training may yield both unique and non-specific benefits that are shared by other novel activities.     

The Bodhi-Therapist

SUMMARY

This paper presents formulations and case studies that indicate the relevance of Buddhist meditation practice for the practice of psychotherapy. Samatha-vipassana meditation, the core of all Buddhist methods is described as a training in the cultivation of specific therapeutic talents that arise as concomitants of bodhicitta, awakened experience.     

“THE NEW SCIENCE OF HEALTH AND HAPPINESS”: INVESTIGATING BUDDHIST ENGAGEMENTS WITH THE SCIENTIFIC STUDY OF MEDITATION

Clinical and neuroscientific studies of Buddhist meditation practices are frequent topics in the news media, and have helped certain practices (such as mindfulness) achieve mainstream cultural status. Buddhists have reacted by using these studies in a number of ways. Some deploy the studies to show the compatibility of science and Buddhism, often using the authority of science to lend credence to Buddhism. Other Buddhists use meditation studies to demonstrate the superiority of Buddhism over science. Within inter‐Buddhist debates, meditation studies are used to argue for changes in practice or belief, but also sometimes to reinforce certain traditional practices. Benjamin Zeller's threefold categorization of religious groups’ attitudes toward science (guide, replace, absorb) and José Ignacio Cabezón's three ideal types of relationships between Buddhism and science (conflict/ambivalence, compatibility/identity, complementarity) contribute to analysis of Buddhist uses of scientific studies of meditation.     

Making the Most of Mindfulness-Based Stress Reduction: Participant Feedback Reveals Strengths and Challenges

Mindfulness-Based Stress Reduction (MBSR) offers comprehensive instruction to clients in three forms of meditation: the body scan, sitting meditation, and gentle hatha yoga. Clinical experience suggests that participants may express a preference for one mode of practice over others. However, little research has addressed this question or explored participants’ experience of nonspecific factors such as group discussion and teacher personality. In this paper, we aimed to shed light on these open questions in two ways. First, we present quantitative and qualitative post-test data from a nonclinical sample of 181 participants who completed course evaluation forms at the end of an 8-week MBSR program. Second, we share clinical insights and lessons learned over several years teaching MBSR in a community-based program. On evaluation forms, participants reported meaningful improvements in well-being following MBSR and evaluated the nonspecific elements of the course as highly useful. Although they rated all three forms of meditation as beneficial, there was a preference for the body scan and sitting meditation over yoga, and for audio-guided over self-guided practice. Qualitative feedback reflected themes related to learning different forms of meditation, developing an independent practice, meditating with a group, adding additional sessions, and appreciation for the course. Survey findings, taken together with existing research and clinical impressions, support recommendations to address participant preconceptions about the different forms of meditation, encourage meditation practice without audio guides, pay attention to the level of individual participation, discuss how to carve out time to meditate, and promote participants’ development of an ongoing meditation practice. We illustrate these points with case examples and clinical vignettes.     

慈悲冥想对利他行为的影响及其认知神经机制

慈悲冥想是一类旨在培养对自己和他人无条件的善意与同情的冥想练习方法, 主要包括慈心禅和怜悯禅修。诸多研究表明, 慈悲冥想可以促进练习者的利他行为。就影响机制而言, 慈悲冥想可能是通过增强对他人不幸的共情反应, 促进情绪的有效调控和提高亲社会动机来影响练习者的利他行为。未来的研究需选择更具生态效度的利他行为测量方法, 深入挖掘慈悲冥想影响利他行为的动态神经加工过程, 并尝试将慈悲冥想应用于临床群体。     

Progressive relaxation and meditation : A study of psychophysiological and therapeutic differences between two techniques

Physiological and self-report data were collected on anxious subjects who participated in a study comparing progressive relaxation, meditation and a waiting-list control. The data provide some support for the Schwartz, Davidson and Goleman (1978) hypothesis of specific effects for different relaxation procedures, superimposed upon a generalized relaxation response. The similarities between techniques, however, were greater than the differences, both on physiological and self-report measures. Both techniques generated positive expectancies and produced decreases in a variety of self-reported symptoms and on EMG: but no skin conductance or frontal EEG effects were observed. Progressive relaxation produced bigger decreases in forearm EMG responsiveness to stressful stimulation and a generally more powerful therapeutic effect than meditation. Meditation produced greater cardiac orienting responses to stressful stimuli, greater absorption in the task and better motivation to practice than progressive relaxation; but it also produced more reports of increased transient anxiety. We found no significant differences between conditions in the therapeutic expectancies they generated. The clinical implications of these findings are discussed.     

Meditation,Health and Scientific Investigations: Review of the Literature

A growing number of people are seeking health recovery treatments with a holistic approach to the human being. Meditation is a mental training capable of producing connection between the mind, body and spirit. Its practice helps people to achieve balance, relaxation and self-control, in addition to the development of consciousness. At present, meditation is classified as a complementary and integrative technique in the area of health. The purpose of this review of the literature was to describe what meditation is, its practices and effects on health, demonstrated by consistent scientific investigations. Recently, the advances in researches with meditation, the discovery of its potential as an instrument of self-regulation of the human body and its benefits to health have shown that it is a consistent alternative therapy when associated with conventional medical treatments.     

冥想的安全性

大量研究表明冥想有助于身心健康的维持与幸福感的提升,但与此同时,飞速发展的研究与实践却严重忽略了对其安全性的考察。目前,我们对冥想各群体(临床人群、修行人、正念冥想指导者、普通练习者及大学生等)不良反应的表现、影响因素及发生与转化机制等都知之甚少,目前国内该领域的研究尚属空白,这是迫切需要研究者和实践者重视和严肃对待的伦理问题。国外研究表明,总体而言,冥想不良反应率为8.3%,表现在认知、感知觉、情感、躯体化、意志、自我意识与社会功能等7方面内容的不适或改变,严重的甚至出现自杀意念与行为;冥想不良反应的影响因素包括练习者、练习、关系及健康行为等4方面的内容。中国文化下本土化研究的开展以及冥想指导者胜任力等问题是未来研究的重要方向,分解设计、纵向设计与个人中心取向是重要的研究方法。     

Mindfulness meditation improves cognition: Evidence of brief mental training

Although research has found that long-term mindfulness meditation practice promotes executive functioning and the ability to sustain attention, the effects of brief mindfulness meditation training have not been fully explored. We examined whether brief meditation training affects cognition and mood when compared to an active control group. After four sessions of either meditation training or listening to a recorded book, participants with no prior meditation experience were assessed with measures of mood, verbal fluency, visual coding, and working memory. Both interventions were effective at improving mood but only brief meditation training reduced fatigue, anxiety, and increased mindfulness. Moreover, brief mindfulness training significantly improved visuo-spatial processing, working memory, and executive functioning. Our findings suggest that 4 days of meditation training can enhance the ability to sustain attention; benefits that have previously been reported with long-term meditators.