“The two different types of meditation training our study participants completed yielded some differences in the response of the amygdala — a part of the brain known for decades to be important for emotion — to images with emotional content,” says Gaëlle Desbordes, a research fellow at the Athinoula A. Martinos Center for Biomedical Imaging at MGH and at the BU Center for Computational Neuroscience and Neural Technology, corresponding author of the report. “This is the first time that meditation training has been shown to affect emotional processing in the brain outside of a meditative state.”
Several previous studies have supported the hypothesis that meditation training improves practitioners’ emotional regulation. Although neuroimaging studies have found that meditation training appeared to decrease activation of the amygdala (a structure at the base of the brain that is also known to have a role in processing memory and emotion), those changes were only observed while study participants were meditating. The current study was designed to test the hypothesis that meditation training could also produce a generalized reduction in amygdala response to emotional stimuli, measurable by functional magnetic resonance imaging (fMRI).
Participants had enrolled in a larger investigation into the effects of two forms of meditation: mindful attention meditation and compassion meditation. Based at Emory University in Atlanta, healthy adults with no experience meditating participated in eight-week courses in either mindful attention meditation — which focuses on developing attention to and awareness of breathing, thoughts, and emotions — and compassion meditation, a less-studied form that includes methods designed to develop loving kindness and compassion for oneself and for others. A control group participated in an eight-week health education course.
Within three weeks before beginning and three weeks after completing the training, 12 participants from each group traveled to Boston for fMRI brain imaging at the Martinos Center’s state-of-the-art imaging facilities. Brain scans were performed as the volunteers viewed a series of 216 different images — 108 per session — of people in situations with either positive, negative, or neutral emotional content. Meditation was not mentioned in preimaging instructions to participants, and investigators confirmed afterward that the volunteers had not meditated while in the scanner. Participants also completed assessments of symptoms of depressionand anxiety before and after the training programs.
In the mindful attention group, the after-training brain scans showed a decrease in activation in the right amygdala in response to all images, supporting the hypothesis that meditation can improve emotional stability and response to stress. In the compassion meditation group, right amygdala activity also decreased in response to positive or neutral images. But among those who reported practicing compassion meditation most frequently outside of the training sessions, right amygdala activity tended to increase in response to negative images, all of which depicted some form of human suffering. No significant changes were seen in the control group or in the left amygdala of any study participants.
“We think these two forms of meditation cultivate different aspects of mind,” Desbordes explains. “Since compassion meditation is designed to enhance compassionate feelings, it makes sense that it could increase amygdala response to seeing people suffer. Increased amygdala activation was also correlated with decreased depression scores in the compassion meditation group, which suggests that having more compassion towards others may also be beneficial for oneself. Overall, these results are consistent with the overarching hypothesis that meditation may result in enduring, beneficial changes in brain function, especially in the area of emotional processing.”
The study was supported by grants from the National Center for Complementary and Alternative Medicine, including an American Recovery and Reinvestment Act grant to Boston University.
“The sky is not oneness with clouds. Clouds are temporary; they come and go. Depending on causes and conditions, clouds come; depending on other causes and conditions, they go, and the sky becomes clear.” —Lama Zopa Rinpoche
ALL the major religions place great importance on compassion. Whether it’s the parable of the good Samaritan in Christianity, Judaism’s “13 attributes of compassion” or the Buddha’s statement that “loving kindness and compassion is all of our practice,” empathy with the suffering of others is seen as a special virtue that has the power to change the world. This idea is often articulated by the Dalai Lama, who argues that individual experiences of compassion radiate outward and increase harmony for all.
As a social psychologist interested in the emotions, I long wondered whether this spiritual understanding of compassion was also scientifically accurate. Empirically speaking, does the experience of compassion toward one person measurably affect our actions and attitudes toward other people? If so, are there practical steps we can take to further cultivate this feeling? Recently, my colleagues and I conducted experiments that answered yes to both questions.
In one experiment, designed with the psychologist Paul Condon and published in the Journal of Experimental Social Psychology, we recruited people to take part in a study that was ostensibly about the relation of mathematical ability to taste perception — but that in actuality was a study of how the experience of compassion affects your behavior.
Each experimental session consisted of three individuals: a real participant and two confederates (i.e., people who secretly worked for us). First, the participants were told that they had four minutes to solve as many of 20 difficult math problems as they could and that they would receive 50 cents for each one they solved correctly. Twenty was far more than the typical person could do; the average number solved was 4. After time expired, the experimenter approached each person to ask how many problems he or she had solved, paid the person accordingly, and then had the person place his or her work in the shredder.
The situation was rigged so that the experimenter would run out of money just before paying the last person, Dan, who was a confederate. While the experimenter left to get more money, Dan dumped his work into the shredder in full view of everyone. When the experimenter returned, Dan reported that he had completed all 20 problems and had already shredded his work to save time. The experimenter paid him the full $10. But it was obvious to all that Dan had cheated. (There was also a “control” variation in which Dan did not cheat.)
Everyone then moved on to the “taste perception” phase. Here, participants prepared taste samples for one another, and the real participants were assigned to prepare the taste sample for Dan. The sample they had to prepare required them to pour extra-hot hot sauce into a small cup. They were led to believe that whatever they poured into the cup would be placed in Dan’s mouth in its entirety. What did they do? They did exactly what you would expect: those who saw Dan cheat poured more hot sauce into the cup — three times more, on average — than did those who did not witness the cheating. In so doing, they were intentionally acting to cause him pain.
But what of compassion? In a third variation, we had Dan cheat, but before preparing the taste samples, the other confederate, Hannah, began to sniffle and tear up. When the experimenter asked her what was wrong, she said that she had recently learned that her brother had received a diagnosis of a terminal disease. With increasing tears she asked to be excused and the experimenter complied. The participants and Dan then continued as before, though with quite different results: participants who saw Dan cheat poured no more hot sauce than did those who did not witness his cheating.
Before preparing the taste samples, we also had the participants fill out a questionnaire about their present feelings (among other items). The degree of compassion they were feeling directly predicted the amount of decreased hot sauce they poured for Dan.
It seems, then, that the Dalai Lama is right: the experience of compassion toward a single individual does shape our actions toward others.
In another study, published in the journal Emotion, the psychologist Piercarlo Valdesolo and I conducted an experiment ostensibly about music perception — but that actually investigated how feelings of compassion might be increased.
Our hunch was that compassion is easiest to feel when you have a sense of commonality with someone else. So we paired up participants in teams: one real participant and one confederate. First, they had to tap their hands on sensors to tones played over earphones. In some cases the tones led them to tap their hands in synchrony; in other cases, the tones led them to tap their hands in a random mismatching manner.
WE next had the participants watch their tapping partner get cheated by another confederate, which resulted in the partner’s erroneously being assigned to complete a stack of onerous word problems. As our participants were leaving, they were informed by an automated message that if they desired, they could help complete some of the work assigned to their partners. If they did so, we timed how long they spent working on the task.
The results were striking: the simple act of tapping one’s hands in synchrony with another caused our participants to report feeling more similar to their partners and to have greater compassion for their plight: it increased the number of people who helped their partner by 31 percent and increased the average time spent helping from one minute to more than seven.
What these results suggest is that the compassion we feel for others is not solely a function of what befalls them: if our minds draw an association between a victim and ourselves — even a relatively trivial one — the compassion we feel for his or her suffering is amplified greatly.
What does this mean for cultivating compassion in society? It means that effortful adherence to religious or philosophical dictums (often requiring meditation, prayer or moral education), though clearly valuable and capable of producing results, is not the only way to go. There is nothing special about tapping in synchrony; any such commonality will do. Increased compassion for one’s neighbor, for instance, can come from something as easy as encouraging yourself to think of him as (say) a fan of the same local restaurant instead of as a member of a different ethnicity.
Simply learning to mentally recategorize one another in terms of commonalities would generate greater empathy among all of us — and foster social harmony in a fairly effortless way.
David DeSteno, a professor of psychology at Northeastern University, is a co-author of “Out of Character: Surprising Truths About the Liar, Cheat, Sinner (and Saint) Lurking in All of Us.””
Meditation or exercise may lower the rate, length and severity of the flu or common cold, according to preliminary findings of a study conducted in Wisconsin.
The randomized controlled trial suggests preventing the common cold may not just be limited to practices such as frequent hand washing or covering the mouth when sneezing or coughing.
“The bottom line is both the mental health and physical health matter in helping improve (the) flu and cold,” said physician Bruce Barrett, author of the study and associate professor in the University of Wisconsin-Madison medical school’s department of family medicine.
He said in addition to taking precautions to prevent colds, regular exercise and meditation may help.
“If it turns out to be true, it’s a bigger deal than flu shots,” Barrett said.
The study was published this month in the Annals of Family Medicine.
Studying a total of 149 individuals split into three groups, participants meditating on a regular basis reported 257 days of the common cold or flu, people who exercised regularly reported 241 days of illness, and the control group had the highest number of days in which they had cold and flu symptoms, 453.
The groups were studied from September 2009 to May 2010 by University of Wisconsin-Madison researchers.
Missed days due to the flu or common cold were the lowest in the meditating group at 16, followed by the exercise group at 32. Those in the control group missed 67 days.
I’m usually leery of these kinds of things, but this is an app developed by a student of Shinzen Young that explicitly exercises one of the techniques he teaches. The technique is called “just note gone” which means watching
experience and noticing the passing of phenomena (not so much the arising part). This technique is explicitly derived from the Visuddhimagga (The Path of Purification), a classic meditation manual by Buddhagosa (6th century c.e.) This is the real deal.
Note: I did not create this app nor do I benefit in any way financially from it. Shinzen Young is an excellent teacher and I only aim to promote what helps other people move towards awakening.
Sponsored by the UCSD Center for Mindfulness and broadcast live from the UC San Diego School of Medicine, Medical Education and Telemedicine Building, San Diego, CA
For many years self-esteem was seen to be the key to psychological health. However, research psychologists have identified several downsides to the endless pursuit of self-esteem such as narcissism, ego-defensiveness, constant social comparisons, and instability of self-worth. Research suggests that self-compassion is a healthier way of relating to oneself, offering all the benefits of self-esteem without its downsides. Self-compassion involves treating ourselves kindly, like we would a good friend we cared about. Rather than continually judging and evaluating ourselves, self-compassion involves generating kindness toward ourselves as imperfect humans, and learning to be present with the inevitable struggles of life with greater ease. It motivates us to make needed changes in our lives not because we’re worthless or inadequate, but because we care about ourselves and want to lessen our suffering.
This online workshop will provide simple tools for responding in a kind, compassionate way whenever we are experiencing painful emotions. We all want to avoid pain, but letting it in—and responding compassionately to our own imperfections without harsh self-condemnation—are essential steps toward living happier, more fulfilling lives. Through discussion, mindfulness practice, and self-compassion exercises, you will gain practical skills and take essential steps toward living a happier, more fulfilling life. You learn how to stop being so hard on yourself; handle difficult emotions with greater ease; and motivate yourself with kindness rather than criticism. Using lecture, meditation, scientific research, interactive exercises, and discussion, this course is relevant to the general public as well as to practicing mental health professionals.
9:00 am to NoonMorning SessionNoon to 1:30 pmLunch on Your Own1:30 pm to 4:00 pmAfternoon Session
In this online workshop, attendees will learn how to:
Identify the three key components of self-compassion
Understand the difference between self-compassion and self-esteem
Practice techniques to increase self-compassion in everyday life
Motivate yourself with kindness rather than self-criticism
Describe key research that supports the benefits of self-compassion
Kristin Neff, Ph.D. Psychologist, Researcher, and Author of Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind
Kristin Neff got her Ph.D. at the University of California at Berkeley in 1997 in the field of moral development. She then spent two years of post-doctoral study in the field of self-concept development at Denver University. Her current position is in the Human Development, Culture, and Learning Sciences Program in the Department of Educational Psychology at the University of Texas at Austin. She started at UT in 1999 and was promoted to Associate Professor in 2006.
Early bird registration - only $60 until August 22nd!
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Unfortunately, we are not able to offer continuing education credits for this event at this time. We apologize for the inconvenience