The Science of Mindfulness
Pumping Neurons
Organized by Ron Sen, MD, FCCP
Why Bother?
Many seek SUSTAINABLE COMPETITIVE ADVANTAGE
Goals
Awareness
Clarity
Confidence
Physiologic Benefits
Background
Long history
Independent of politics, religion
Extensively studied
Evidence-based
Neuroplasticity
Our brains can change, both functionally and structurally.
Mindfulness (via meditation) INCREASES grey matter
Neuroplasticity (continued)
Anterior cingulate cortex (impacts self-regulation)
Prefrontal cortex (planning, problem solving)
Hippocampus (learning and memory)
Grow more brain in key areas!
Neuroplasticity continued 2
Shrink the “fight or flight” brain center
Mindfulness attenuates the amygdala
Fight Diminishing Returns
Improve Emotional Regulation
Reduce anxiety
Reduce depression
Improve sleep
Shrink the Problem
The AMYGDALA is the brain’s quick response center.
Mindfulness literally shrinks the “quick reactionary force” in the brain.
We can measure parts of the brain with magnetic resonance imaging (MRI)
Two months of mindfulness training reduced the size of the amygdala.
Attenuate Emotional Hijacking
Impact in Pain Patients
Mindfulness in Education
Improved attention
Better emotion regulation
More help for others and self-compassion
Reduced stress in stressful social situations
Improved standardized test scores
“Choice and Ability to be Aware in the Present”
Improved learning through increased focus and decreased stress
Enhance perspective, freshness, and creativity
228 children, Grades 1-3, parental consent, random mindfulness and control
194 students completed...breathing exercises, body scan visualization
Validated instruments (Test Anxiety Scale, Attention measures, etc.)
Trained group better social skills, selective attention, less test anxiety
Meditation and High Blood Pressure
High blood pressure (hypertension) affects ONE BILLION PEOPLE
Treating hypertension has reduced stroke and heart disease deaths over 50%
2/3rds of hypertensive patients are not well-controlled
Mindfulness based stress reduction reduces systolic and diastolic pressure
Overall, the effect is modest about 5 mmHg
Meditation Lowers Cortisol Levels
Cortisol is a stress hormone produced by the adrenal glands
Higher cortisol levels can indicate higher stress levels
Mindfulness training of only four sessions reduced cortisol levels in med students
Cortisol levels fell about 20 percent (2013); J Med Assoc Thailand
Nice Guys Finish First
What about the military, the realm of giving and taking orders?
Superior commanders: Expressive, warmer, smiled, friendly, appreciative, trustful
“The Navy’s best commanding officers are encouraging.”
Mindfulness in Professional Basketball
Hack the Flow State, “One breath, one mind”
“Being connected to the present moment without judgment."
Stress Reduction, Better sleep/recovery, More endurance, Activate subconscious
Who does it? Jordan, Kobe, Shaq, LeBron, Phil Jackson
Old dudes? Add KAT, Wiggins, Gordon, Simmons
Teams in all major sports have mindfulness coaches
Mindfulness in Olympic Athletes (Laura Trott photo)
A Better Version
We can become our better versions.
Mindfulness training reformats neuroanatomy and physiology in a few months.
It improves happiness and reduces anxiety and depression.
It improves attention, awareness, and habit formation.
It can work from young children to older adults.
“Make it an indulgence not a chore.”
Guided Mindfulness Practice Resource