A scientific approach to meditation. The beginning of the way

The main problem when writing about the brain and the intricacies of its work is staying on the line between scientific facts and subjective “I feel so.” There are enough clinical studies on mindfulness practices alone over 700. Therefore, in this article we will analyze the basic points from which the scientific approach to meditation develops.

Disclaimer: We do not call for interfering with the body’s functioning and do not extol meditation as the ultimate remedy for everything. Mental disorders, emotional difficulties and performance issues can be corrected through meditation. And we’ll talk about the depth of intervention in this material. The material itself is written using pubmed, links inside, and according to this wonderful podcast lecture by Andrew Huberman.

What exactly is the scientific approach to meditation based on?

The article is mainly about mindfulness practices. These are short periods of meditation that take up to 12-15 minutes. Average time 5-7 minutes. These practices help the brain “unload” and switch between tasks more freely. The main goal of such practices is to create conditions for optimal well-being, and not to “know the Universe” or something similar.

Areas of the brain whose activity responds to meditation

Meditation is based on neuroanatomy. And here it is worth immediately turning to this study which shows the activity of different parts of the brain during meditation. And we're interested in the prefrontal cortex.

The prefrontal cortex, roughly speaking, is located just behind the forehead. This is the front part of the brain, which contains a number of other fragments, we are interested in three of them:

• Dorsolateral cortex. Responsible for the fact that we are aware of ourselves, our feelings and what is happening to us.

• The anterior cingulate gyrus, which is responsible for how we breathe and the frequency with which the heart beats.

• And there is also the insular lobe. It synchronizes all incoming signals and our reaction to them.

The scientific approach to meditation is built around organizing the activation of these parts of the brain through behavioral practices and creating a certain mood. Thus, reorganizing our thoughts, moods and internal states.

What is the meaning of meditation?

Meditation for the sake of meditation is meaningless. That is, yes, to some it may seem like a pleasant pastime, or it will create a certain image in their head: “here I am spiritually developing and growing.” But, for the most part, these are all just attributes. Mindfulness meditation is aimed at improving focus. Around which it is built motivation and time management.

The meaning around which the scientific approach to meditation is built is the ability to switch between external signals and internal sensations. Maneuver in the flow of tasks, routine and understand what exactly the body really wants and how to give it to it.

Roughly speaking: you can open social networks and lose yourself in them for 20-40 minutes, or constantly jump from task to task. Or you can sit down for 15 minutes, clear your head and get back to work.

The meaning of shifting attention and how it is woven into the scientific approach to meditation

From time to time you can come across the phrase on the Internet: “we evolved in the struggle for survival, our brain is not designed for happiness.” In reality, our brains have no “purpose.” We use its capabilities to achieve certain goals. And we experience happiness and unhappiness a little because of other factors:

• Attempts to control processes that are beyond our competence. Obsession with factors that we are unable not only to subjugate, but even to influence their course.

• There is a huge difference between desires and the current state of affairs. You can dream of unrealistic riches, but striving for incredible greatness while being in a fairly ordinary status is reckless.

• Attribute significance. In an attempt to become someone or something more, a person begins to acquire the attributes of success. Instead of looking for a job, he hoards more and more certificates, inflating his ego. Or, in the absence of money, he tries to acquire status items.

The scientific approach to meditation both explains the practice of getting stuck in thoughts and shows how you can learn to shift from a broken record to new possibilities.

Should we take a scientific approach to meditation?

First of all, it's work. These are daily, although not long-term, practices that should be done regularly. The result is the ability to “step away from a difficult task” and approach it from a different angle. How applicable this is in the life of each person is up to him to decide for himself.

More materials about brain function, how erinacins and hericenones influence it, and what role 3'-deoxyadenosine plays in the body are discussed in other articles. Which come out in telegram. Subscribe so you don't miss new materials!