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03.02.2015
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Some people who would like to meditate don’t because they can’t seem to concentrate and focus on the meditation. Focus on this art for as long as needed to get rid of the stress of the day and bring on relaxation.
Though there are lots of alternates like food, vitamins, minerals, medication or supplements for concentration and mood booster but art meditation is the great way to bring focus to a meditation by improving a person’s concentration. Meditation, in the deepest sense of the word, refers to the complete settling of the minds activity. Many people say that they don’t meditate for rest, they meditate for activity – or rather, they meditate for the improvement that deep rest provides in activity. Also there has been countless studies on the effectiveness of meditation for improving health, increasing mental capacity and decreasing stress in the nervous system.
For thousands of years, Buddhist monks have used meditation to obtain a transcendental experience on the path to enlightenment. The study shows that experienced meditators demonstrate decreased DMN activation during meditation.
The study shows that experienced meditators demonstrate coactivation of the medial prefrontal cortex (mPFC), insula, and temporal lobes during meditation.
Why a decrease in activity in the part of the brain involved in self-referential processing and daydreaming is beneficial may not be immediately intuitive. The fMRI machine uses magnetic resonance to determine the amount of oxygen usage in the brain. If you are interested in getting involved with meditation, there are many easy ways to get started. Kaitlin McLean is a junior in Jonathan Edwards College majoring in Molecular, Cellular and Developmental Biology with a concentration in Neurobiology.
Although a common form of meditation is to sit quietly while clearing the mind and focusing on the breath, some people find it hard to concentrate.
It really doesn’t matter what the art is, as long as it can bring clarity to the meditation. Although mornings are a great time to meditate, for some, time just isn’t an option and by the time all of the work is done for the day, they just can’t seem to clear their minds.
Instead of the mind being distracted by everything that has happened during the day, turn all attention to focusing on an art in the mind. Besides helping with concentration and focus, meditation is also good for improving memory. It refers to the experience of silent, inner wake-fullness – not wake-fullness of what’s going on in the outside world, but awareness of the silent reservoir of intelligence that resides within ones own Self. The reason for meditating are two-fold: the first reason is the experience itself, and the second is the results that experience produces after meditation. After meditating, most people go into activity with far greater energy, creativity and efficiency.


You can read more about this research on the American National Institute of Health website. More recently, physicians have clinically employed meditation to successfully help treat disorders like depression, anxiety, addictions, and chronic pain. He found it very helpful, and about 10 years later, began studying it clinically using functional magnetic resonance imaging (fMRI).
First, experienced meditators showed deactivation of the part of the brain known as the default mode network (DMN), a region involved in self-referential processing, including daydreaming.
C and D show relative activity between experienced meditators and controls in the posterior cingulate cortex (PCC) and medial prefrontal cortex (mPFC) , which are both important regions of the default mode network. This figure shows the differential functional connectivity with the mPFC region and left posterior insula is shown in meditators vs controls: (A) at baseline and (B) during meditation. Most people spend a great deal of time allowing their minds to wander since it usually seems more enjoyable than writing papers, crunching numbers, or listening during class. A growing body of evidence suggests that mindfulness training can help anxiety, chronic pain, addictions, and other disorders, but exactly how meditation affects these conditions is still unknown.
According to Brewer, “It [meditation] could certainly be used to help people work through frustration and anxiety so that they don’t move into a clinical depression or clinical anxiety disorder, or start using drugs. Indeed, it is remarkable to observe that cutting-edge techniques are confirming what certain cultures have practiced for thousands of years. Mindfulness in Plain English is a book on mindfulness training that can be downloaded for free online, and a free app called “Get Some Headspace” gives ten days of free guided meditations. Buddhist monks in particular have long used this technique to obtain a transcendental experience on the path to achieving enlightenment. She works in Professor Crews’ lab studying the molecular mechanisms of limb regeneration in axolotls. This way, instead of not being able to focus on nothing, the mind can turn all of its efforts to focusing on an art and experiencing the art to its fullest. Could it be sitting on top of a mountain, looking out at a peaceful valley while breathing in fresh mountain air?
As stated earlier, it doesn’t really matter what art is chosen, as long as you can completely focus on it. Bring that art to mind and try to experience it with as many of the five senses as possible. When ready, come out of the meditation and spend a couple of minutes relaxing before returning to normal activities. As amazing as the experience of meditation is, perhaps the most important reason for meditating is the results it produces in activity. People report feeling less stressed at work, having closer personal relationships, being more motivated to exercise and live a healthy lifestyle, and more. If you’re looking to get started, click here to check out a free directory of many different groups. They found that experienced meditators showed co-activation of the posterior cingulate cortex (PCC), dorsal anterior cingulate cortex (dACC), and dorsolateral prefrontal cortex (dlPFC) at baseline and during meditation. However, a 2010 study conducted by researchers from Harvard published in Science, entitled “A Wandering Mind is an Unhappy Mind,” found that subjects daydreamed during nearly 50 percent of their waking hours, and that overall, doing so made them unhappy.


As Brewer asserts, what is exciting about his research is that it “might bring in some of the neurobiological evidence as to what’s actually happening, and how the brain might be changing with practice.” He also points out that his study is a preliminary cross-sectional study that only examines one time point, but the evidence is quite persuasive. But at the same time, it can be used when people already have these disorders.” In a previous study, Brewer taught mindfulness training to people who wanted to quit smoking who had tried unsuccessfully an average of five to six times before.
It can be about nature, food, healing, supplement or whatever makes an individual feel good.
Perhaps the art of taking freshly baked chocolate chips out of a warm oven brings pleasure to the senses. It’s amazing that so many results can come out of just that simple experience of deep inner rest!
In his study, Brewer performed fMRI brain scans on experienced meditators and controls (inexperienced meditators) both at rest and while using mindfulness meditation, a meditation that encourages acute awareness of physical or spiritual realities. This discovery is interesting because one of the goals of meditation is to remain focused, and deactivation of the DMN seems to show that meditation is functionally doing just that in the brain.
Choiceless Awareness is represented by the green bars, Loving-Kindness is represented by the red bars, and Concentration meditation is shown by the blue bars. These altered connectivity patterns were consistent both during rest and during meditation.
Not surprisingly, when their minds wandered toward negative things, they were less happy, but when daydreaming about positive things, they were actually no happier than when thinking about their current task.
Brewer leads a drop-in meditation group at Yale’s Dwight Hall Chapel on Mondays and Thursdays at 8:00 that is open to all who are interested.
Judson Brewer of the Yale School of Medicine has identified functional changes in the brains of experienced meditators in an exciting new fMRI brain imaging study, one of the first to show the impact of meditation on brain function and connectivity.
As meditators self-reported significantly less mind-wandering, these results support the hypothesis that deactivation of the DMN is related to a reduction in mind-wandering. Note that decreased activation in PCC in meditators is common across different meditation types.
The PCC is an important part of the default mode network, and the dACC and dlPFC are both crucial regions for cognitive control. Given that on average, “a wandering mind is an unhappy mind,” it is easy to understand the overall benefits of reducing daydreaming on emotional health. Beginners are given instruction and guided meditation, and the session ends with a discussion about meditative practices. Exactly how these connectivity changes translate into functional changes is currently unclear, but the fact that the changes were seen during both meditation and resting periods suggests that with practice, meditation may transform the normal, resting functioning of the brain into one that more closely resembles a meditative state. Brewer urges, “Don’t get discouraged if at first seeing how much your mind wanders when trying to meditate is distressing. In other words, the default state could shift from that of mind-wandering to one of being centered in the present. Find a good group and a good teacher.” Research shows that, with practice, meditation can be helpful in reaching a happier, healthier state of mind.



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