When you hear the word “meditation,” you might picture men and women sitting on yoga mats, breathing in and out and chanting “Ommmm.”  Soothing music plays and an instructor in flowing pants chants peaceful melodies. This practice of bringing ourselves back from the mess in our heads to the present moment is known in psychology as mindful awareness, or mindfulness meditation.  Mindfulness is the focusing of attention or awareness on ourselves, our bodies, and our surroundings. Mindfulness meditation has also been scientifically proven to improve the body’s immune response to disease, reduce pain and stress hormones, and increase attention.  People who practice mindfulness have a higher quality of life and even appear to be physically healthier!
The most important element of mindfulness meditation is not to get down on yourself for “doing it wrong.”  Just dive in and give it a try! By James Guay on April 22, 2014 in Addictions, Authenticity, Couples Communication, Psychotherapy, Self-Care. In this video, I’ll talk about what mindfulness really IS and more importantly HOW it can help you enjoy your life more. We can understand ourselves and our relationships more deeply….being less reactive and more empathic. Mindfulness has also been popularized in the West by Jon Kabat-Zinn, the US medical doctor who created the Mindfulness-Based Stress Reduction program at the University of Massachusetts.
Intentionally increasing our awareness of our experience let’s us see all of the options available to us we might not have seen before. Judgements keep us unconscious because it becomes unsafe to look more deeply whereas curiosity allows us to see things and connect the dots.
It opens us up in a safe way to see what’s really there and to work with that from a place of curiosity and ALSO with COMPASSION. If we notice that we have limiting beliefs, like believing we’re unloveable, or have to prove our worth, or have to put on a fake self in order to be accepted, we begin to notice how these things can create patterns of distant and destructive relationships, addictions, stress and further removes us from our truest and most authentic self. Whether it’s mindful eating, mindful washing dishes, mindful walking, mindful brushing our teeth, mindful showering, mindful waiting in traffic or in line…slowing down, doing one thing at a time, and noticing all the nuances of movement, using all of our senses to really feel what it is that we’re doing instead of multi-tasking and losing the experience of the present moment. I encourage you to take a task today to practice mindfulness based on the above principles. The wandering and distractibility of mind that is most peoples’ default position produces stress, fear, anxiety and worry. You learn the patterns and habits of your mind, and cultivate new, more positive ways of being. Its the awarenessing that’s important, just the befriending of the mind and the heart as they are, the cultivation of knowing that’s bigger than thinking. The actual literal meaning of Meditation in Sanskrit is ‘to cultivate’, to become familiar with a new way of Being, with new qualities, with a perception of the world which is more attuned with reality. I feel like I have literally had an awakening and am looking forward to living a more mindful, less anxious and fearful life. We will be provided with an authorization token (please note: passwords are not shared with us) and will sync your accounts for you. The scientific interest in meditation and mindfulness practice has recently seen an unprecedented surge. Recent years have seen a burgeoning interest in mindfulness-based approaches, primarily driven by growing evidence of their beneficial effects on physical and mental well-being. To consolidate these largely theoretical propositions, it will be crucial to advance our understanding of the underlying cognitive, emotional, and neural processes.
While significant differences exist between Buddhist views of mindfulness and modern psychological adaptations, there is broad agreement that a clearly formulated mental training, usually referred to as meditation, is required for developing and improving levels of mindfulness (Chiesa and Malinowski, 2011). The Liverpool Mindfulness Model presented in Figure 1 aims to capture and integrate the core components that are involved in mindfulness practice and to provide a framework for directing future research (Malinowski, 2012). The model structures the process into five main tiers: the driving motivational factors (tier 1) determine whether and how an individual engages in the mind training (tier 2). Training and refining attention skills are central to most psychological and Buddhist conceptualizations of mindfulness practices (Lutz et al., 2008) and are the main concern of this review.
Of particular interest to this review are the attentional processes that constitute the backbone of these practices. Figure 2A summarizes the assumed process of focused meditation by considering three layers: the phenomenological experience of the meditator, the underlying attentional processes, and the brain networks subserving these processes. Evidence gained with a variety of methodological approaches clearly indicates that mindfulness meditation increases the efficiency of attentional functions, reflected in performance increases as well as changes in neural activity and underlying neural architecture. As Figure 2 schematically outlines, sustaining focused attention over extended periods of time requires the interplay of several attentional processes. Employing cross-sectional comparisons, several studies reported significantly better performance for meditators than non-meditators on this task (see Figure 3A) and found that task performance was also related to lifetime meditation experience (Chan and Woollacott, 2007; Teper and Inzlicht, 2013) and levels of self-reported mindfulness (Moore and Malinowski, 2009). However, to gain an understanding of the cognitive and neurophysiological processes that are reflected in performance changes on attentional control tasks, it is important to study the underlying mechanisms in a purer and more detailed fashion. A recently published study offers a further explanation for the lack of meditation-specific behavioral effects.
Meditation practice encourages the development of concentration, clarity, emotional positivity, and a calm seeing of the true nature of present moment reality. The purpose of meditation is to develop and cultivate openhearted spacious awareness as well as a correct understanding of reality. We learn to tune in, and see how responsive and dynamic our body is in relationship to other people. Settling into and being comfortable in silence and stillness that is so fundamental to our experience as human beings and also so foreign because we ignore it so much.
Not seeing the world as solid permanent objects but as a dynamic flux of interdependent ceaselessly changing conditions, even our consciousness is a dynamic stream that is constantly changing. So, we practice being still to cultivate inner calm in the beginning, mindful breathing to let the thoughts subside a little bit and then not being caught in that constant steam and then from that state we can refine qualities like compassion even further. It has already given me skills to cope better with daily life and specific stressful situations. This means that you will not need to remember your user name and password in the future and you will be able to login with the account you choose to sync, with the click of a button. This page doesn't support Internet Explorer 6, 7 and 8.Please upgrade your browser or activate Google Chrome Frame to improve your experience.
After an initial phase of presenting beneficial effects of mindfulness practice in various domains, research is now seeking to unravel the underlying psychological and neurophysiological mechanisms. In parallel to research evaluating the effectiveness of these approaches, a second line of investigation concentrates on unraveling the psychological and neurophysiological processes involved.
The refinement of attention regulation skills features centrally in all conceptualizations of mindfulness training and recent neurophysiological evidence shows that regular, brief engagement in a simple mindfulness meditation significantly improves attentional control processes (Moore et al., 2012). Regular engagement in mindfulness practice develops and refines the mental core processes (tier 3), primarily based on the refinement of attentional functions that interact with and facilitate regulatory processes of emotions and cognitions.
As outlined in Figure 1, the training of attention skills is thought to underpin emotional and cognitive flexibility, bringing about the ability to maintain non-judging awareness of one's own thoughts, feelings, and experiences in more general terms.

Within cognitive neuroscience attention is commonly thought of in terms of three main functions: (1) the modulation of arousal, alertness, and attentional engagement, (2) the function of stimulus selection, and (3) the function of attentional control processes. On the phenomenological level the meditator will engage with the practice by focusing on the relevant meditation object, for instance, the somatosensory sensation accompanying ones breathing. Similarly, compared to an active control condition, significant improvements in Stroop performance were observed when mindfulness was induced by means of three 20-minute mindfulness sessions, delivered via audio-recording (Wenk-Sormaz, 2005). Improvements in Stroop performance from T1 to T3 were as large in the control group as they were in the meditators. Teper and Inzlicht (2013) investigated attentional control mechanisms in the Stroop task by focusing on the neural processes involved during the response phase, rather than on the stimulus processing stage discussed so far.
This perspective highlights the close link between attention regulation and emotion regulation skills (also see Figure 1) and raises a question concerning their refinement: do improvements in emotional regulation skills precede those in cognitive processing or vice versa and are executive control processes the basis for improved emotion regulation skills?
Awarenessing or meditation (in its widest sense) is something that needs to be practiced otherwise, the mind will continue to run all over the place. I feel I am more aware of my feelings and my body now, less critical of myself, more accepting, big difference!
Advances in understanding these processes are required for improving and fine-tuning mindfulness-based interventions that target specific conditions such as eating disorders or attention deficit hyperactivity disorders. A more precise understanding of these processes will facilitate the refinement of mindfulness-based interventions and will allow the development and fine-tuning of programs that account for specific psychological or physiological conditions and cater for individual circumstances and predispositions.
These results provide important insights into the development of core processes of mindfulness and establish a useful reference point when investigating the effects of more elaborate or expanded practices, or when considering the interactions between attention and emotion regulation skills. This general understanding is echoed by other authors who explain mindfulness as being “characterized by dispassionate, non-evaluative, and sustained moment-to-moment awareness of perceptible mental states and processes. Improvements in these core processes result in a changed and more balanced mental stance or attitude (tier 4), that will result in a positive outcome (tier 5) in terms of physical and mental well-being, and the quality of behavior. The majority of the employed paradigms discussed so far were not geared toward separating out the involvement of the different attentional functions or networks. Reflecting these behavioral outcomes, meditators and controls did not differ regarding a typical neural signature of response conflict, a negative ERP deflection peaking between 400 and 600 ms post stimulus, which is usually correlated with task performance (Liotti et al., 2000).
Whenever you notice that your mind has wandered back to thinking (which it will do), gently switch back to sensing.
This review presents a theoretical framework that emphasizes the central role of attentional control mechanisms in the development of mindfulness skills.
Each tier and component of this model, as well as the interactions and assumed causal relationships between them, warrant further detailed research and render the model a suitable roadmap in this endeavor.
Figure 2B provides a schematic presentation of the brain areas associated with these networks.
The inner circle outlines the phenomenological layer, presenting the typical sequence (clockwise) a meditator will go through.
In the moment the mind loses the focus on the object and mind wandering occurs, the default mode network will become more active. This definition captures the central features of mindfulness practice and indicates the relevance of sustained attention in this process.
Importantly, most tasks tapping sustained attention will also recruit attentional control functions, such as the monitoring and updating of information, mental set shifting, and the inhibition of proponent, but non-relevant responses (Miyake et al., 2000). Participants new to meditation practice engaged in daily 10-minute sessions of mindful breathing meditation over a period of 16 weeks and performed the Stroop task before (T1), half-way through (T2), and after completion of the 16-week meditation period (T3).
Thus, although clear evidence for better Stroop performance of meditators than non-meditators has been found in cross-sectional comparisons, it did not emerge in the same way in a longitudinal study.
It is conceivable that with extended task exposure this anticipatory regulation was perfected in both groups, possibly resulting in the observed ceiling effect. The authors found enhanced ERN amplitudes in meditators compared to controls after a Stroop error was committed.
A good way to understand what meditation is, is to try a: guided mindfulness meditation, for yourself or read some more: What is Meditation like? It discusses the phenomenological level of experience during meditation, the different attentional functions that are involved, and relates these to the brain networks that subserve these functions. For example, neurobiological processes of wanting and liking may be of great importance when supporting people with addictions or binge eating disorders (Kristeller and Wolever, 2011), while the monitoring and self-regulation of cognitive and emotional states may be emphasized in programs tailored to the needs of individuals with Attention Deficit Hyperactivity Disorder (Zylowska et al., 2008).
These two forms of training have been explained as Focused Attention (FA) and Open Monitoring (OM) meditation practices (Lutz et al., 2008), respectively. The right frontal and right parietal cortex and the thalamus are involved in alerting functions.
The middle circle relates the attentional processes that lie underneath, while the outer circle represents the different brain networks that are involved in carrying out these functions. Sooner or later the meditator will recognize the mind wandering by means of the attention monitoring function and the involvement of the salience network.
ERPs were recorded concurrently to study the neuronal changes of attentional control processes. A possible explanation might be that the repeated administration of the same task mandated by the longitudinal design lead to a performance ceiling. Further analysis revealed that meditation experience improved attentional control primarily in an indirect way, by fostering the acceptance of emotional states, an aspect of mindful emotion regulation abilities that was assessed by self-report (Philadelphia Mindfulness Scale, Cardaciotto et al., 2008).
On the basis of currently available empirical evidence specific processes as to how attention exerts its positive influence are considered and it is concluded that meditation practice appears to positively impact attentional functions by improving resource allocation processes. Programs addressing recurrent depression may focus on recognizing and stepping out of automatic modes of thinking and feeling (Kuyken et al., 2008) and the development of self-determination and resilience has been suggested for the treatment of severe mental illness (Davis and Kurzban, 2012).
Although conceptually FA and OM can be separated, even simple forms of mindfulness training will entail both components. The superior parietal cortex, temporal parietal junction, frontal eye fields, and superior colliculus are involved in orienting.
When mind wandering is detected, the meditator lets go of the distracting train of thought or experience by means of attentional disengagement and the involvement of the executive network.
The glass brain slices show activation differences between T1 and T3 for each group and congruency. The results showed that meditation practice influenced the neuronal responses to the Stroop stimuli in two important ways. This suggestion is supported by the fact that performance did not improve in either group after T2 and that accuracy was above 95% for incongruent trials. Further analysis revealed that the socio-emotional functioning was influenced by enhancement of response inhibition skills, lending support to the hypothesis that attentional control skills may underpin the development of emotion regulation skills. As a result, attentional resources are allocated more fully during early processing phases which subsequently enhance further processing. Initially a practitioner will engage more with the FA component to develop attentional stability, clarity, and awareness of the current mental state.

The subsequent return to the meditation object is achieved by shifting the focus back to the object, a function of attention involving the executive and the orienting network. Similarly, Moore and Malinowski (2009) reported a positive correlation between self-reported mindfulness and performance on the d2-test of attention (Brickenkamp and Zilmer, 1998). The task requires participants to rapidly name or indicate the color of the font a word is presented in (see Figure 3B).
Salmon-colored areas indicate a decrease in activation and green areas indicate activation increase. Nevertheless the study highlights the need for purer designs that do not conflate too many components.
Firstly, it led to a relative increase of lateral posterior N2 amplitudes (160–240 ms) over both hemispheres, irrespective of stimulus congruency (Figure 3C). Neural changes resulting from a pure form of mindfulness practice that is central to most mindfulness programs are considered from the perspective that they constitute a useful reference point for future research.
Only then will it be possible to engage in a meaningful way in OM practice, which entails a moment by moment attentiveness to anything that occurs in experience. Recent neuroimaging evidence further subdivides the function of the latter network, suggesting that the dorsal ACC, the ventrolateral prefrontal cortex, and the neighboring anterior insula constitute a salience network.
This process can unfold within a few brief moments or can extend over longer periods of time.
Furthermore, mindfulness practitioners performed significantly better on this test than their matched non-meditating controls (Moore and Malinowski, 2009).
On the right hand side ERPs (line graphs) and ERP-component amplitudes (bar graphs) are depicted for left and right posterior sites (C) and for posterior central sites (D). These changes in the meditation group were primarily driven by increased activity in the left medial and lateral occipitotemporal areas for congruent stimuli, which was contrasted by decreased activity in similar brain areas in the control group. The finding that performance on executive control tasks was affected by emotion regulation abilities might explain why cross-sectional studies tend to find performance differences, whereas the longitudinal study did not. He further adds, “Important part of mindfulness is reestablishing the connection with our body and sensations it experiences.
Furthermore, possible interrelations between the improvement of attentional control and emotion regulation skills are discussed.
With increasing experience, OM practice will become less reliant on FA and can eventually be maintained without focusing on any explicit object. With increasing levels of expertise, periods of sustained focus and attentional stability may become more and more extensive (Wallace, 2006), whereas for a beginner, even longer periods of mind wandering may pass unnoticed. Similarly, Valentine and Sweet (1999) and Pagnoni and Cekic (2007) reported better performance of meditators in sustained attention tasks. High proficiency in this task is thus thought to indicate good attentional control and relatively low automaticity or impulsivity of one's responses.
The second difference between meditators and controls was observed in the P3 component, peaking between 310 and 380 ms, primarily for incongruent stimuli. Using an emotional Stroop task which included the presentation of affective stimuli with positive or negative valence, the study found that the conflict scores only diminished in the meditation group but not in the active control group. This means waking up to the sights, sounds, smells and tastes of the present moment”In our daily fast paced lives, it is easy to stop noticing the world around us be detached with the way our body feels or experiences.
Although described as separate, these processes and brain network activations may indeed overlap and occur in parallel, expressed in Figure 2A by rendering the components of the middle and outer circle as partially overlapping.
In other studies the attentional blink paradigm was employed to investigate how a three-month intensive meditation retreat improves meditators ability to sustain the focus of attention, as compared to a non-meditating matched control group (Slagter et al., 2007, 2009).
While the participants in the control group exhibited an increase of the P3 amplitude for incongruent stimuli, a decrease was observed for the meditation group, attributed to reduced activity in lateral occipitotemporal and inferior temporal regions of the right hemisphere (Figure 3D).
We end up being caught in our thoughts and not noticing how those thoughts is driving our emotions and behavior in the present moment. For instance, evidence from functional Magnetic Resonance Imaging (fMRI) indicates sustained activity in the salience network during meditation (Baron Short et al., 2010).
Most often these thoughts are of incidents that have happened in the past or anticipation about the future. Performance to the second target in the stream typically suffers if it appears within 500 ms after the first target, the so-called attentional blink effect (Shapiro et al., 1997). Mindfulness practice teaches awareness, to be aware of our thoughts, whatever they may be and be fully present in the moment.Mindfulness is a form of meditation, where in you are practicing to be fully aware and focused in moment. This performance detriment was significantly reduced after the meditators had completed their meditation retreat. In parallel, the amplitude of the P3b event-related potential (ERP) elicited by the first target stimulus, was decreased in meditators. The participants with the greatest decrease of the P3b amplitude also showed the largest decrease in attentional blink size (Slagter et al., 2007). Because the P3b component is considered to index the allocation of attentional resources, these results suggest that the meditation training improved the meditators ability to sustain attentional engagement in a more balanced and continuous fashion. It would seem very obvious or too simple to have this awareness or being in full control of your thoughts, but it is not. A very good analogy is standing on the curb and watching the cars pass by, where cars are your thoughts.
An additional analysis of the phase of oscillatory theta activity following successfully detected second targets showed a reduced variability across trials, a signature of more consistent deployment of attention in meditators (Slagter et al., 2009).
As a simple task, try closing your eyes and just try not to think anything or focus on your breathing. You will notice that in the span of 5 minutes, your mind would have wandered off into different thoughts before you even realized or were aware of. Over the decades, we are trained to live our life, chasing future or pondering over the past. Ironically only thing that we have in our control is this “moment”, Past has already happened and future is unknown. Yet, we forget this and spend days, months, years clogging our mind with contemplations, analyses, worries and speculations.Mindfulness is a form of meditation where we try and live the present, with a simple goal of “being aware”. Mindfulness meditation is grounded on rational and scientific plane and now there are many studies and trials that have shown to have a significant impact on various issues like OCD, PTSD, Anxiety, Depression, etc.Whatever maybe your goal, dedicating 10 minutes of your daily life to a formal practice of mindfulness meditation can greatly bring that mental peace and awareness.

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