The Science of Meditation - Part 1

My wife comes from a family of well educated, overachieving brainiacs. Me? I'm just a semi-humble yogi and a yoga teacher with fair success. Through many years of training in yoga, meditation, martial arts and  philosophy, I have refined my own views of life and its recipes for happiness. My job is to share what I have learned.  And my in-laws -- who can best be characterized by scientific training, intellectual rigor, a love of debate and a strong dose of agnosticism -- present a rare intellectual challenge to my own views. Holding my own when discussing topics such as health and happiness with these well informed superachievers has been tough, but not impossible.

Often after making a claim to this audience about the benefits or mechanisms of yoga or meditation, I am confronted with comments and arguments that stem from the many pseudo-scientific claims made by past and present spiritual seekers and sages. "Where is the proof?" they will ask. One or more family members might even reach for an Ipad or smart phone like a warrior drawing their sword from the scabbard to crush me with a single search engine query. That is, if there isn't an immediate counterargument at the ready, which there usually is.

The intellectual acumen of this posse has caused me to step up my own game by taking a more informed and less blindly faithful approach. Like the samurais of old, I must at any time be prepared to defend my position with skillful and calculated precision. It is a tactic any good teacher should be capable of using to convince the intelligent and uninitiated. I have learned that the best defense in this situation is a good offense. Backing up my claims with valid science is the best way not only to diffuse the mounting attack, but also to gain an ally by opening their minds to new possibilities.  I need at least two or three valid case studies to back me up.

It is not hard to understand the skepticism of non-believers when considering the widespread use of pseudo-scientific claims in the yoga community. Spiritual disciplines have historically been equally populated with fakes, phonies and predators as with those who legitimately carry the torch of science. It has also been difficult to find medical research to substantiate the health and wellness claims that stream from the various traditions of yoga and meditation, as not many studies had been done. Until now.

The popularity of yoga and meditation in Western culture has touched nearly every social and professional group. This has brought forth an interest that is beginning to bridge the gap between seance and science. It has created a modern yogi who is beginning to stand on the legs of scientific rigor. Professionals in education, science and medicine who have been touched by the light of yoga are taking their experiences seriously. A new wave of scientific research by major medical researchers such as Cambridge University, Harvard Medical School, UCLA Medical School, and the Mayo Clinic is just beginning to legitimize many of the claims found in traditional yoga and meditation that had previously been dismissed as medically unsupported pseudoscience.

Empirical evidence is leading us to the realization that meditation and yoga are no longer just for “new age” spiritual seekers. They can bring a number of benefits to anyone who takes the time to do the practices. Listen to the scientists explain the benefits of yoga and meditation and get ready to supercharge your own life! These studies are solid science that provide measurable neurological evidence of the benefits of breathing and meditation exercises.

A study published in the journal Frontiers in Human Neuroscience in February of 2012 by Eileen Luders, a researcher at UCLA, presents a strong case that meditation has powerful effects on the brain. The study finds that long-term meditators have larger amounts of gyrification (“folds” of the cortex, which are believed to be directly correlated to brain performance) than people who don't meditate. The study also showed that the more experienced the meditator (years of practice), the more gyrification was present. [UCLANewsroom]

A 2005 study by SaraLazar, Ph.D., a professor in psychiatry at Harvard Medical School -- “Meditationexperience is associated with increased cortical thickness" -- studies the brains of a test group comprised of meditators and non-meditators of various ages. Brain scans from the two groups revealed a higher level of grey matter density in the PrefrontalCortex region of the brain in the meditators compared to the non-meditators. This region is known to be responsible for complex cognitive behavior, personality expression, decision making, and moderating social behavior. It is where the orchestration of thoughts and actions in accordance with internal goals is performed. Dr. Lazar explains, “This region of the brain is known to shrink as we get older. This is why as we age it becomes more difficult to figure things out, and our memory begins to fade. What we found in our study is the prefrontal cortex density of the 50-year-old meditators was the same size as the 25-year-old non meditators. This implies that the degenerative process has been altered by meditation.”

Dr. Lazar's group was so compelled by their findings that they did a second study to try to confirm their results. In 2010, they published the study "Mindfulnesspractice leads to increases in regional brain gray matter density." This study involved a group people that had never meditated before. Their brains were scanned before and after participation in an 8-week meditation course. They meditated twice daily for 30-40 minutes. Dr. Lazar discovered
that the region of the brain known as the hippocampus (responsible for learning, memory and emotional regulation) had significantly increased in density. A reduction of this region has been found in those with depression and post traumatic stress disorder. An increase in gray matter density was also found in the temporoparietal junction, which is responsible for the development of perspective, empathy and compassion. 

Another very significant discovery was made showing a substantial decrease in gray matter density in the region of the brain known as the amygdala, which controls the fight or flight response and hosts the sympathetic nervous system. A measurable decrease in stress correlated to a measurable decrease in the size of the amygdala. A previous clinical study done with animals demonstrated that the amygdala becomes enlarged when the test subjects were exposed to continued stressful environments. Dr. Lazar points out that in her own study, her subjects remained exposed to their normal stressful life conditions, i.e. professional, financial and relationship. This led to the overwhelming conclusion that the amygdala decreased in size as a result of their meditation practice and not as a result of changing environmental conditions.

These are just a few examples of how modern science is beginning to take the claims of traditional yoga and meditation seriously. Take the time to watch Dr. Lazar describe her motivations for her latest clinical research and the astounding results she experienced. Don't forget to get your own meditation practice jump started while waiting for the next addition to this blog series. If you don't have a practice, then stick around. We will be sharing many techniques and practices that anyone can do. |

The beauty of meditation is that nearly anyone can develop an advanced practice quickly with the right guidance. The key to the promised land isn't in the hands of the physically gifted but in the hands of those who consciously choose to make a difference in their lives.

The Science of Meditation Series

By Everett Newell
Zuna Yoga offers yoga teacher trainings in Bali, Gili Meno and Cambodia

 

The Power of Ritual

This year I've had the opportunity to start fresh no less than three times. The first attempt was on New Years Day, January 1st in Charlotte NC, my home at the time. In March I was in Bali for their New Year's Celebration. And this past weekend marked the beginning of the Songkran New Year festival in Thailand, where Zuna Yoga is currently on location. All of these celebrations were marked by very diverse rituals. Rather than just going through the motions of another celebration, I decided to look into the rituals unfolding around me, and reflect on the rituals I practice in my own life. First, let's discuss what defines a ritual. According to Webster, it is  "the established form for a ceremony; .. the order of words prescribed for a religious ceremony. Also, a: ritual observance; ... a system of rites. b: a ceremonial act or action. c: an act or series of acts regularly repeated in a set precise manner."

Songkran, from the Sanskrit word saṃkrānti ("astrological passage") is a nearly weeklong celebration of the New Year with its own set of rules, albeit precise ones. The first I learned of the upcoming festivities was in the form of a warning: if you don't want to get wet, stay home. Thais of all ages roam the streets with super soakers, looking for victims. They lurk at roadsides to ambush passersby with garden hoses and buckets. Merry bands pile into pick up trucks to douse pedestrians and other drivers with large barrels of water. With a little research, I learned that this overzealous water fight has its origins in something far gentler, and more spiritual.

Songkran was traditionally a time to visit and pay respect to elders: family, friends, neighbors, and monks. It was a celebration of new life, and also a time of spring cleaning. Buddha statues from households and temples were washed, and the rinse water was considered blessed. By pouring this holy water over their shoulders, people passed the blessing onto their loved ones. Today, the holiday has degenerated mainly into a ritualized watery street fight. The incidence of road fatalities spikes during Songkran, due to a deadly cocktail of alcohol, unhelmeted motorcycle riders, and unruly crowds hosing down drivers.

Witnessing this raucous Thai New Year's ritual - and even getting doused with water myself on the back of a bike - made me think back to the two other New Years to which I was party this year.

In March I coincidentally rolled into Ubud, Bali, just as preparations for Nyepi were in high gear. The eve of Nyepi involves parades, effigies of demons, and making peace with our darker elements. Nyepi is the Balinese Hindu New Year, and is a day of silence. Anyone who has visited Bali has noticed the high degree of ritualization of their spirituality. It is therefore not surprising that Balinese New Year comes with a lot of rules. The hotel staff was kind enough to remind me that we would not be able to leave the hotel on Nyepi, but they would - also kindly - keep the lights in our room on, and provide room service. They explained The Rules of the holiday (I paraphrase below):

1. No work or activities. This includes cooking; Nyepi is a day of fasting and purification.
2. No traveling or going out. People must remain silent in their homes. Nyepi is a day of introspection.
3. No entertainment or fun. Entertainment is a distraction that makes us forget ourselves. Nyepi helps us get closer to God.
4. No fire. No lamps, electricity, or cooking fires. Fire is symbolic of anger and lust, undesirable during the holy day.
This was an altogether different kind of New Year's ritual from anything I had experienced before. Very quiet.

Then I recalled the New Year's Eve I had celebrated a few months prior, back in the USA. It had been introspective and intimate, with some of the typical elements: champagne, fireworks, midnight toasts.  New Year's Day is generally for nursing hangovers, eating special good-luck foods, and setting well-intended New Year's resolutions. What does any of this have to do with the original ritual?

The practice of making resolutions for the new year is thought to have begun with the ancient Babylonians, who set intentions in order to please the gods and start the year off on a positive note. They promised to repay any debts and return borrowed property. They celebrated at the advent of spring. The date was later bumped up to January 1st by Julius Caesar. The Romans dedicated New Year's Day to Janus, the god of gates, doors, and beginnings, for whom the first month of the year is also named.  Janus had two faces, one looking forward and the other looking backward. Romans celebrated by offering sacrifices to Janus, exchanging gifts, and throwing wild parties as only the Romans knew how. Pope Gregory XIII cemented January 1 as New Year’s Day in 1582 with the introduction of the Gregorian calendar.

What is the purpose of a ritual, and why do we cling to them? The repetition of movements, actions and words is powerful for a number of reasons. In psychology, the term ritual is sometimes used in a technical sense for a repetitive behavior systematically used by a person to neutralize or prevent anxiety. It is a symptom of obsessive–compulsive disorder. Remember Rainman, and his ritual of buying underwear at Kmart? Repeated actions can be soothing. The British Journal of Psychology published findings from five different studies on the influence of repetitive behavior on positive emotions. The studies were conducted on flights, in different city neighborhoods, in a lab, and in classrooms. In all studies, participants reported more feelings of safety, confidence, and well-being in routine situations.

Rituals can also be social bonding tools, since performing the rituals signifies conformance and commitment to a group or identity. Examples could be the ritual of an opening chant at a yoga class, the way we celebrate a holiday, and the songs sung by sports fans to bring their teams luck. Rituals give stability to communities, and strengthen social bonds through the sharing of meaningful practices.At their most powerful and transformative, rituals are symbolic acts that promote mindfulness. They are an opportunity to reconnect with ourselves and our intentions. One blogger on the Jewish Journal offered this lovely phrase:  "We step out of this world to cultivate a meaningful experience and then to return to life changed." The danger in ritual is that the predefined process becomes rote mechanization. We go through the motions, without actually connecting to the meaning or intention. Ritual, at its worst, distracts us from real life. But at its best, ritual can enhance our mindfulness with which we live.

Take a moment to reflect on which rituals are part of your life right now.  Which enhance your sense of community and connection? Which are merely comforting? Which support your intentions? Which have become mindless routines, void of their core meaning? Which routines no longer serve you? Is it time to abandon old rituals and create new ones, not only in your yoga and meditation practice, but in other aspects of your life?

by Katherine Girling
Zuna Yoga offers yoga teacher trainings in Bali, Gili Meno and Cambodia

Connect with nature, soothe your nerves

Yesterday I stumbled upon an inspiring 2012 article from Outside Magazine. The author, Florence Williams, writes at length about ongoing studies by Japanese researchers on the health benefits of spending time outdoors. The theory is that a simple walk in the park or forest can lower blood pressure, stave off depression, reduce stress and improve immune function—and thereby prevent a host of stress-related illnesses, including cancer.

The lore of the positive effects of nature on the mind, body and soul is centuries old. Quotes from Henry David Thoreau's "Walden" - and why he "went to the woods" -  pepper countless inspirational films, books and blogs. We know we feel good when we get outside, even on a miserable New York winter day - even if we don't really know why. As a pragmatic yogi with an engineering degree, I am always delighted when the mystical meets the measurable - and we can validate these romantic ideas scentifically.

By measuring heart rate, blood pressure, cortisol levels and mental activity in those engaged in a sylvan stroll, scientists are proving that exposure to greenery - and trees in particular - has an effect on the nervous system that can be likened to meditation. Leisurely forest walks, compared with urban hikes, yielded a "12.4 percent decrease in the stress hormone cortisol, a seven percent decrease in sympathetic nerve activity, a 1.4 percent decrease in blood pressure, and a 5.8 percent decrease in heart rate." More subjectively, study participants also report better moods and lower anxiety. Other studies have also shown improved cognitive function, test performance, and creativity. Amazingly, the Japanese scientists are gathering evidence that the aromatic volatile compounds - i.e. scents - of soil and trees have a tangible effect on the immune system. Sniffing these substances while walking under a canopy of trees has been shown to promote the body's production cancer-killing white blood cells and proteins. Incidentally, just looking at pictures of nature has a salubrious effect on people. Ansel Adams, anyone?

As a modern yogi it is always a delight to learn a new way to trick the parasympathetic nervous system into being awakened, and push that growling sympathetic nervous system that dogs us back into its cage. The more tools we have in our toolbox to combat the negative effects of our hectic lives, the better off we are. Happier, healthier, more brilliant and innovative, more successful, more loving. We know that yoga and meditation are both tonics for the part of our brains that help reduce stress. And knowing that a walk with the dog in Central Park can have a similar effect is eye-opening and encouraging.

I too am guilty of spending far too much time in front of a backlit screen, and far too little time smelling the roses - or the aromatic compounds from trees, as it were. This article (read the original here) was a welcome reminder to power down and get my green on. I often recall one of my favorite ee cummings poems when feeling inspired on a gorgeous spring day: " i thank You God for most this amazing day:for the leaping greenly spirits of trees and a blue true dream of sky..." Thanks indeed: nature is medicine.

by Katherine Girling
Zuna Yoga offers yoga teacher trainings in Bali, Gili Meno and Cambodia