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The change within: The change within: sustainable effects of sustainable effects of Meditation on healthMeditation on health
KatyaKatya RubiaRubia
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What is Meditation?What is Meditation?! Meditation is a hypometabolic state that elicits physical & mental
calm through the reduction/elimination of thoughts.Thoughtless Awareness = state of higher (“pure”) consciousness (Nirvichara Samadhi; 4th state of consciousness)
" Relaxation of body & mind
" Pure consciousness, att. focus/alertness/perceptual clarity
" Positive emotions" Feelings of serenity, joy, bliss" Emotional detachment " Feelings of compassion
=> Stress relief
=> Concentration, reduced background mental noise
=> Mood stability=> Emotional resilience=> Social consciousness
Subjective EffectsSubjective Effects BenefitsBenefits
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Objective effects of MeditationObjective effects of Meditation
Neurobiological correlates of the “state” of Meditation
Evidence for long-term sustainable “trait” effects
Clinical application: effects of Meditation on illness
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What are the What are the neurobiological correlates of the neurobiological correlates of the
statestate of Meditation?of Meditation?
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Neurobiology of Meditation StateNeurobiology of Meditation State
! Increased parasympathetic, reduced sympathetic activity! Changes in physiological parameters that indicate stress relief
! Decreased heart, respiratory, pulse rates, blood pressure, oxygen metabol.! Reduced cortisol (stress), noradrenaline (arousal)! Increase in immune response
Subjective: Feelings of deep calmness & relaxation
! Activation of fronto-parietal neuronetworks of internalised attention
Subjective: thought elimination, attentional focus, altered consciousness
! Activation of the fronto-limbic emotional neuronetworks! Increased activation in limbic brain regions & left frontal lobe! Release of neurochemicals that enhance positive emotions
(beta-endorphines, dopamine, melatonin and serotonin).
Subjective: feelings of joy, feeling of benevolence/compassion
PhysiologyPhysiology
NeurophysiologyNeurophysiology
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N = 27
Aftanas & Golocheikine, 2001, 2002, 2003
1) Enhanced theta activity and coherence over fronto-parietal ( internalised attention)& left frontal regions (positive emotions). Enhanced alpha ( externalised attention)
2) Reduced overall complexity (less chaos)
Happiness Thoughts
Sahaja YogaSahaja Yoga
EEG correlates of thoughtless awarenessEEG correlates of thoughtless awareness
Connectivity
ChaoticComplexity
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PET
Lou et al., 1999
Left frontal, temporal lobehippocampusN = 9
SPECT
Newberg et al., 2001
Thalamus
Buddhist Mantra MeditationYoga Yoga NidraNidra
Zen Buddhism
R frontalbasal ganglia
Ritzkes et al., 2003
fMRI
Abstract sense of joy
Concentration on breath
Concentration on mantra
N = 11
Kundalini YogaConcentration on breath/mantra
Lazar et al., 2000
Prefrontal, limbic, anterior cingulate,basal ganglia
Modern Modern neuroimagingneuroimaging studiesstudies
N = 5
N = 11
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Dopamine increase (~65%) correlated with meditation-induced EEG changes
Kjaer et al., 2003
Increase in Dopamine release (~ 65%) in limbic area (ventral striatum)
0
50
100
150
200
Males Females
RestMeditation
N = 20, 14-60 years.
Increase in Beta-endorphin levels in blood
Mishra et al. 2000
*
ThetaYoga Yoga NidraNidraSahaja YogaSahaja Yoga
! Increase in Melatonin => sleep, pos emotions, immune s.! Increase in Serotonin => positive emotions! Decrease in Cortisol => Stress! Decrease in Noradrenaline (arousal)
HathaHatha YogaYoga
Harinath et al., 2000
NeurochemicalNeurochemical changeschanges
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Meditation techniques differ, but the most consistent findings are
! Activation of fronto-parietal neural networks related to sustained internalised attention
! Activation of limbic and left frontal brain areas in relation to positive emotions
! Biochemical changes suggestive of positive affect
Conclusions on neurobiological effectsConclusions on neurobiological effects
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What are the sustainable What are the sustainable longlong--term term traittrait effects?effects?
Do the state changes become trait changes with long-term practice?
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CONTROLSCONTROLS
MEDITATORSMEDITATORS
8.0
Difficulties in identifying feelings
Diff. in emotion expression
7.8 4.8
0246810
Depression
0246810
Neuroticism Psychoticism
4.83.2 35.1
41.7
Trait anxiety
35.141.7
303336394245
123456
101214161820
81012141618
LongLong--term effects on personalityterm effects on personality
LongLong--term effects on cognitionterm effects on cognition! Perceptual processing (acuity)! Sustained attention! Motor & cognitive inhibitory control! Faster executive functions
LongLong--term effects on physiologyterm effects on physiology
! Reduced activation of autonomic system! Reduced endocrine response (cortisol)! Enhanced immune response! Enhanced melatonin & serotonin
Sahaja YogaSahaja Yoga
Aftanas & Golocheikine, 2005
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LongLong--term effects on brain structureterm effects on brain structure
Lazar et al., NeuroReport, 2005
Greater cortical thickness in Meditators compared to Non-Meditators
Right prefrontal cortex(sustained attention)
Insula (interoceptive perception)
Meditation slows age-related thinning of prefrontal lobe => Meditation-dependent cortical plasticity.
N = 35 20 Meditators15 Controls
Buddhist insight Buddhist insight Meditation: cultivation Meditation: cultivation of mindful attention to of mindful attention to
present momentpresent moment
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LongLong--term effects on rest brain functionterm effects on rest brain function
Aftanas & Golocheikine 2005
27 Meditators vscontrols during rest
theta & alpha! enhanced internalised/decreased externalised attention
Baseline EEG: Sahaja YogaSahaja Yoga
No hemispheric asymmetry over parietal regions(L > R)
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Gamma (30-45!")
+0.04
-0.04
#lnP
EEG concomitants of stress (Power difference map)
I II III IV V VI VII VIII IX
Emotions: I – disgust, II – happy,
III – sadness, IV – anger,
V – fear,VI – anxiety,
VII – surprise, VIII – joy,
IX – contempt.
Subjective scores of discrete emotionelicited by movie clip
Autonomic concomitants of stress (Skin potential level reaction difference)
Movie clip ‘Stress’Movie clip ‘Stress’
LongLong--term effects on emotional reactivityterm effects on emotional reactivity
Rest Stress
0
0.3
0.6
0.9
1.2
meditatorscontrols
Sahaja YogaSahaja Yoga
Aftanas & Golocheikine 2005
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LongLong--term effects on general healthterm effects on general health
0102030405060708090
GeneralHealth
Social F Mental H Physical H
Survey in 350 Sahaja Yoga Meditators in Australia
0
2
4
6
8
10
High distress very high distress
Norm Meditators
Manocha et al., 2007
**
****
2) Meditators score lower on measures of morbidity (Psychological Distress).
1) Meditators score higher on Australian General Health survey.
3) Frequency & depth of thoughtless awareness correlated with scores
Sahaja YogaSahaja Yoga
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Meditation appears to have long-term effects on
! Personality
! Cognitive functions
! Brain structure & function
! Biochemistry
! General & mental health
Conclusions on longConclusions on long--term effectsterm effects
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What is the clinical What is the clinical application of Meditation?application of Meditation?
# Neuropsychiatric disorders
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# In 2020 depression is estimated to be the 2nd leading cause of disability worldwide (WHO).
# 90% of patients with remittent depression have somatic symptoms. 75% of these relapse after treatment.
# Suicide = 3rd leading cause for death worldwide.
# Teenage depression is escalating. Medication problematic in teenagers.
# Why Meditation? • Decreases anxiety & stress-related physiol. measures
– decreases cortisol levels (stress)
• Stabilisation of mood (enhances networks of positive emotions and “happy” neurochemicals (beta-endorphines, DA & SE))
• thought reduction counteracts rumination.
DepressionDepression
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# Study design: 24 patients with depression, 27-53 yrs.# 3 groups: Sahaja Yoga Meditation, CBT, Control. 6 weeks.
0
2
4
6
8
10
12
14
Controls CBT Meditation
pre
post
*
Morgan et al. 2000
012345678
Controls CBT Meditation
pre
post
0
5
10
15
20
25
Controls CBT Meditation
pre
post
Anxiety (HAM-D)
Depression
*
*
General Mental Health
DepressionDepression
Sahaja YogaSahaja Yoga
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Attention Deficit Hyperactivity Attention Deficit Hyperactivity
Disorder (ADHD)Disorder (ADHD)
# ADHD is a disorder of inattention, impulsivity, and hyperactivity: poor self-control & poor attention focus
# Stimulant treatment of ADHD: unknown effects on developing brain, side-effects
# Why Meditation? • inner calm & relaxation ($hyperactivity)• self-control ($ impulsivity)• focussed internalised attention ($ inattention).• enhances fronto-parietal brain regions that are under-functioning
in ADHD
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Effects on ADHD behaviourEffects on ADHD behaviour
# Study design: 26 children with ADHD, 4-12 yrs, twice weekly Meditation with parents for 6 weeks.
0
5
10
15
20
25
ADHD symptoms Self-esteem Parent-childrelationship
prepost
Harrison, Manocha, Rubia, 2004
22.5
14.5
22.6
14.7
0
5
10
15
20
25
Unmedicated Medicated
prepost
Sahaja YogaSahaja Yoga
**
* *
Stopped16%
Reduced40%
Same45%
Medication
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AsthmaAsthma
Manocha et al., 2000Chugh et al., 1997
EpilepsyEpilepsy
! Sahaja Yoga and sham intervention on patients with epilepsy for 6 months
! Seizure reduction: 65% after 3months86% after 6 months
! Reduction of stress-related physiological changes (skin resistance, blood lactate, urinary mandelic acid)
! Overall increase in EEG frequency
! Improvement of visual acuity and corresponding EEG activity
Panjwani et al., 1995, 1996, 2000Gupta et al., 1997
! 30 Patients with Asthma (Sahaja Yoga) compared to 25 control patients (relaxation)
! Reduction of severity of asthma (air-way hyper-reactivity)
! Increase of subjective ratings of asthma-related quality of life
Sahaja YogaSahaja Yoga
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Overview on clinical effectsOverview on clinical effects
# Depression & Anxiety (Sahaja Yoga, Mindful Meditation)
# Obsessive-compulsive disorder (Kundalini Yoga)
# ADHD (Sahaja Yoga)
# Epilepsy (Sahaja Yoga)
# Asthma (Sahaja Yoga, Pranayama)
# Menopause & PMS (Sahaja Yoga, Relaxation response)
# Drug abuse (Sahaja Yoga, Hatha Yoga)
# Occupational stress (Sahaja Yoga)
# Migraine
Meditation has shown positive effects on a range of disorders
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• Meditation has short- & long-term effects on general & mental health, on personality and on cognition & affect.
• These changes appear to be mediated by measurable long-term plastic changes in underlying body & brain physiology & neurochemistry.
• Preliminary clinical applications show a positive effect of Meditation on a wide range of disorders
• Meditation has potential to play a prominent role in achieving sustainable global health.
Overall conclusionsOverall conclusions