The quality and form of attention are of key importance. Throughout the book, I have emphasized that attention is a prerequisite for ensuring the neuroplasticity of the brain. Mindfulness is also based on attention. Mindfulness meditation is based on inner concentration, which changes the connections between the rational (cortex) and emotional (amygdala) parts of the brain. Researchers at the University of Wisconsin, led by Richard Davidson, have identified areas of the brain responsible for the fact that a person consciously lives every moment of life. At the same time, the neural connections of the cerebral cortex are activated together, including the frontal part of the anterior cingulate cortex (the area of the brain responsible for feelings of empathy and self-awareness), the insula of Reil (the area of the brain responsible for the internal state of the body), as well as the somatosensory cortex (which controls the spatial position of body parts among themselves). In addition, it is important that the activity of the left area of the prefrontal cortex exceeds the activity of the right. Using a variety of brain neuroimaging techniques, Davidson and colleagues studied the brain functions of Tibetan monks who had practiced meditation for many years. The results showed a shift towards a relatively stronger activation of the left side of the frontal lobe than the right. The monks’ brain waves also showed a distinct pattern. Their brain activity connected different brain systems together. The practice of mindful meditation has a special effect on certain areas of the brain. The central part of the prefrontal cortex is involved in the process of introspection and is associated with mindful meditation. This area of the brain is called the center of metacognitive functions (thinking about thinking), or awareness. A person is in a state of positive attention when the activity of the left area of the prefrontal cortex is combined with tactile sensations (somatosensory cortex), decision-making, empathy and emotions (frontal area of the anterior cingulate cortex). Tibetan monks who practice compassion meditation activate the left region of the orbitofrontal cortex. The study found that their left orbitofrontal cortex is thicker than that of people who do not practice meditation. When the monks were asked to produce a feeling of compassion, their brain activity showed that the activation of many neural connections occurred synchronously. An increase in synchronized brain waves produces a signal at the level of 25-40 oscillations per second, this rhythm is called a gamma rhythm (gamma rhythm oscillation). The activity of gamma waves does not stop even during the so-called rest periods. Such an increase in the activity of gamma waves turned out to be one of the largest in the entire history of observations. The tendency of brain systems to activate together ensures a higher level of mental health. The researchers described the neural connections of various types of emotional response and stress tolerance. Mindfulness practice can change these neural functions and ensure that there is no reaction. Davidson’s research has shown that when focusing on emotional activity, there is a shift in activity towards the left frontal area of the frontal lobe. The level of stress tolerance increases with synchronous activation of many brain systems in the gamma rhythm, as well as with increased activity of the left frontal lobe. The following conclusions can be drawn about mindfulness and the brain: — people who have been practicing meditation for a long time have a thickening of the central part of the prefrontal cortex, as well as a strengthening of the right side of the insula of Rail; — the process of naming an emotional state with words reduces feelings of anxiety and negative emotions; — the central part of the prefrontal cortex is associated with introspection and mindful meditation; — a shift towards the left side of the prefrontal cortex provides a positive perception of what is happening. Mindful meditation conducts an internal attunement that strengthens the social connections of mirror neurons, which correlates with the manifestation of feelings of empathy. A sense of empathy for oneself develops by increasing self-awareness, and long-term practice allows for a higher level of self-regulation. The upper part of the temporal lobe is responsible for controlling breathing. This promotes general self-awareness, which leads to harmonization between the autonomic nervous system and the functions of the cerebral cortex. By increasing phase synchronization, the central area of the prefrontal cortex helps a person feel more aware, relaxed, and in harmony with themselves and the world around them. Mindfulness activates the frontal area of the anterior cingulate cortex, partly because this area is involved in the formation of neural connections that provide attention. In people who have been practicing meditation for a long time, there is a thickening of the central part of the prefrontal cortex, as well as a strengthening of the right side of the insula of Rail. The thickening of these areas of the brain is the result of many years of meditative practices. This hypothesis has been confirmed by several studies. One of the main concerns of those who have started practicing mindfulness meditation is how to react to thoughts that come during meditation. Many people mistakenly believe that they should expel all thoughts except the mantra from their consciousness. Nevertheless, if you try to avoid absolutely all thoughts, there is excessive activation of the right side of the frontal lobe, which ironically creates conditions for the production of thoughts or feelings of anxiety, which the meditator tries to avoid. The point is to accept your thoughts and not get attached to them. If the thought of a pink flamingo comes to mind, just say, “So what?” One way to accept your thoughts and put them aside is to name them: “Oh, another pink flamingo. It’s nothing special.” If you start using this method of detached labeling, thoughts of pink flamingos (or what you hope to avoid) will visit you less and less. Research results show that naming your own emotions is an effective way to neutralize negative emotions. In fact, mindfulness-based cognitive therapy encourages naming an emotional state, for example, “This is anger.” Naming emotions reduces the activity of the amygdala. Studies using visualization techniques show that the same thing happens in the process of psychotherapy. A high degree of awareness also correlates with increased neural connections that regulate the state of affect. Mindfulness practice produces positive feelings and has a positive effect on the immune system. Very often, when we are with a loved one, we do not think about him or our relationship, but about what else needs to be done, where to go. But since the brain feeds on emotions from relationships, and mindfulness increases calmness and attention skills, you and your partner can work together on this process. If you are consciously present in every moment that you spend together, it will help to improve your relationship. By recognizing and sensitizing your response to the connections of mirror neurons, you will increase empathy and change relationships, not to mention enrich your own experience if you share it with others. Source: Arden J. “Taming the amygdala and other brain training tools” Photo: www.globallightminds.com