NeuroMeditation for Mental Health
Choosing a style for your goals and needs.
We frequently hear that meditation can help with any number of mental health concerns. However, a review of the meditation research, including 47 studies and over 3,500 participants, found mixed results (Goyal et al., 2014). Overall, the researchers found moderate evidence that meditation and mindfulness were beneficial for anxiety, depression, and pain, but low evidence of any significant improvement in stress and quality of life. The meta-analysis also reported no significant impact on a long list of other concerns including inattention, substance use, poor eating habits, sleep disturbance, and weight problems. Confusing the matter further, other studies have actually found a negative response to meditation, including increased symptoms of depression and anxiety (see Farias & Wikholm, 2015).
There are many possible explanations for these findings including how the symptoms were measured, the length of the meditation training, the experience level of the instructor, and the amount of time that subjects practiced. One of the most important factors determining the outcome is the specific type of meditation practiced. It turns out that the kind of meditation practiced makes a big difference — not all meditations are created equal. In an effort to clarify and understand the impact of meditation, researchers have begun exploring how different styles increase or decrease brain activation and in which specific brain regions (see Fox, 2016; Travis & Shear, 2010). What we have learned is that different forms of meditation have different effects on the brain, depending upon how the practitioner directs their attention and intention. These findings have important implications for meditation and mental health. If different meditation styles have different effects on the brain, this suggests that they might also have different impacts on mental health symptoms.
Throughout my 20 years of practice as a psychologist, neurofeedback specialist, and meditation teacher, I have directly observed this process with clients and students as well as in my own meditation/healing journey. What I discovered is that we can dramatically increase the likelihood of positive results from meditation when we can identify which meditation practices directly address a person’s concerns and rebalance problematic brain patterns. This understanding combined with the accumulated knowledge of hundreds of meditation brain imaging studies has led to the development of the NeuroMeditation Approach, which is summarized below.
In general, the various types of meditation can be categorized into four basic “styles.” (Tarrant, 2017). Because each style has a different impact on the brain, there are specific implications for their ability to both positively and negatively influence mental health symptoms. Once we understand the four styles, it becomes much easier to identify which one(s) may be a good fit for each individual’s specific goals and needs. The four styles include Focus, Mindfulness, Open Heart, and Quiet Mind.
Focus: meditative practices with this emphasis involve sustaining attention on a single object. Basically, you identify a target for your attention, such as the breath or a mantra. When the mind becomes distracted you recognize this as quickly as you can and gently shift your attention back to the target. These practices activate and exercise the frontal lobes, making it a perfect practice for anyone hoping to improve their attention, memory, or other cognitive functions.
Mindfulness: While this practice has gained a lot of attention in recent years, the exact definition of mindfulness is still being debated. Following the example of Jon Kabat-Zinn, we define mindfulness as “paying attention in a particular way, on purpose, in the present moment, and without judgment" (2005). These practices tend to quiet down frontal lobe regions associated with anxiety and stress. It also quiets a network in the brain designed to create our identity. In this way, Mindfulness is a perfect practice for those working with stress and anxiety.
Open Heart: These practices involve activating a positive feeling state and then directing those feelings toward self or others. Practices such as lovingkindness, gratitude, and forgiveness fit in this category. These practices activate attention networks and brain regions associated with empathy and emotional processing. These practices can be very helpful for anyone dealing with resentment, unresolved grief, anger management, or anyone simply wanting to be better at understanding others.
Quiet Mind: Practices in this category represent the stereotype of meditation. This is a state in which internal chatter has been reduced to a minimum. Sometimes it is described as a feeling of spaciousness or emptiness. This state is common in traditions like Zen or Transcendental Meditation (TM). Not surprisingly, the brain patterns connected to these practices show a significant quieting of many regions of the brain, including the Default Mode Network and language centers. Because these practices essentially involve interrupting the “normal” process of “selfing,” these practices can be very helpful for any concerns connected to a distorted or inaccurate perception of self.
So, which style is best for you or your clients/students? Well, it depends on the specific and individualized goals and needs. If you are struggling with attention, then practice Focus. Are you concerned with stress and anxiety? Practice Mindfulness. Feel disconnected from your emotions or overly negative and pessimistic? Try Open Heart. Find your mind is running a million miles an hour and caught in negative self-talk? Practice Quiet Mind.
References
Farias, M. & Wikholm, C. (2015). The Buddha Pill. London: Watkins Publishing.
Fox, K., Nijeboer, S., Dixon, M., et al., (2014). Is meditation associated with altered brain structure? A systematic review and meta-analysis of morphometric neuroimaging in meditation practitioners. Neuroscience & Biobehavioral Reviews. 43. 10.1016/j.neubiorev.2014.03.016.
Goyal, M., Singh, S., Sibinga, E., Gould, N., et al., (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368. Doi: 10.1001/jamainternmed.201313018.
Kabat-Zinn, J. (2005). Wherever you go, there you are: Mindfulness meditation in everyday life (10th ed.). New York, NY: Hachette Books.
Tarrant, J. (2017). Meditation interventions to rewire the brain: Integrating neuroscience strategies for ADHD, anxiety, depression, & PTSD. Eau Claire, WI, PESI Publishing.
Travis, F., & Shear, J. (2010). Focused attention, open monitoring, and automatic self-transcending: Categories to organize meditations from Vedic, Buddhist, and Chinese traditions. Consciousness and Cognition, 19, 1110-1118.