Академический Документы
Профессиональный Документы
Культура Документы
of
the
medıtator
Contemplative practices that extend back thousands of years
show a multitude of benefits for both body and mind
By Matthieu Ricard, Antoine Lutz
and Richard J. Davidson
W
HEN THE SOCIETY FOR NEUROSCIENCE ASKED TENZIN GYATSO, THE 14TH DALAI LAMA
(the leader of Tibetan Buddhism), to address its annual meeting in Washing-
ton, D.C., in 2005, a few hundred members among the nearly 35,000 or so
attending the meeting petitioned to have the invitation rescinded. A reli-
gious leader, they felt, had no place at a scientific meeting. But this particu-
lar leader turned out to have a provocative and ultimately productive ques-
tion to pose to the gathering. “What relation,” he asked, “could there be
between Buddhism, an ancient Indian philosophical and spiritual tradition, and modern science?”
The Dalai Lama, putting action before rhetoric, had already meditators has started to explain why this set of techniques for
started trying to find answers to his own question. Back in the training the mind holds great potential for supplying cognitive
1980s, he had sparked a dialogue about science and Buddhism, and emotional benefits. The goals of meditation, in fact, overlap
which led to the creation of the Mind & Life Institute, dedicated with many of the objectives of clinical psychology, psychiatry,
to studying contemplative science. In 2000 he brought new fo- preventive medicine and education. As suggested by the grow-
cus to this endeavor: he launched the subdiscipline of “contem- ing compendium of research, meditation may be effective in
plative neuroscience” by inviting scientists to study the brain treating depression and chronic pain and in cultivating a sense
activity of expert Buddhist meditators—defined as having more of overall well-being.
than 10,000 hours of practice. The discovery of meditation’s benefits coincides with recent
For nearly 15 years more than 100 monastics and lay practi- neuroscientific findings showing that the adult brain can still be
tioners of Buddhism and a large number of beginning medita- deeply transformed through experience. These studies show
tors have participated in scientific experiments at the University that when we learn how to juggle or play a musical instrument,
of Wisconsin–Madison and at least 19 other universities. The ar- the brain undergoes changes through a process called neuro-
ticle you are reading, in fact, is the product of a collaboration be- plasticity. A brain region that controls the movement of a violin-
tween two neuroscientists and a Buddhist monk who originally ist’s fingers becomes progressively larger with mastery of the in-
trained as a cell biologist. strument. A similar process appears to happen when we medi-
A comparison of the brain scans of meditators with tens of tate. Nothing changes in the surrounding environment, but the
thousands of hours of practice with those of neophytes and non- meditator regulates mental states to achieve a form of inner en-
IN BRIEF
Meditation is an ancient pursuit that, in some form, is Three common forms of meditation—focused at- Physiological changes in the brain—an altered vol-
a part of nearly every world religion. In recent years its tention, mindfulness and compassion—are now ume of tissue in some areas—occur through medita-
practice, derived from various branches of Buddhism, practiced everywhere, from hospitals to schools, and tion. Practitioners also experience beneficial psycho-
has made its way into the secular world as a means of have increasingly become an object of scrutiny in sci- logical effects: they react faster to stimuli and are less
promoting calmness and general well-being. entific laboratories worldwide. prone to various forms of stress.
Anterior insula
2 Distraction Awareness
The salience network, which includes
the anterior insula and the anterior
1 Mind Wandering cingulate cortex, underlies the
Imaging of a meditator in the scanner
meditator’s awareness of the
illuminates the posterior cingulate
distraction. Once cognizant
cortex, the precuneus and other areas
that the mind has roved, the
that are part of the default-mode net-
volunteer pushes a button
work, which stays active when
to let researchers know
thoughts begin to stray.
what happened.
Posterior inferior Posterior cingulate
parietal region cortex
Anterior cingulate cortex
Precuneus
Inferior
parietal
lobe
Medial prefrontal cortex
Dorsolateral
prefrontal cortex
3 Reorientation
of Awareness
Two brain areas—the dorsolateral
prefrontal cortex and the inferior
4 Sustaining Focus parietal lobe—are among those that
The dorsolateral prefrontal help to disengage attention from a
cortex stays active when the distraction to refocus on the rhythm
meditator directs attention on of the inhalations and exhalations.
the breath for long periods. Dorsolateral
prefrontal cortex
them from their own destructive behavior. But these emotions also brought about negative feelings and
To generate a compassionate state may sometimes entail the thoughts, and this group experienced more distress, sometimes
meditator feeling what another person is feeling. But having to the point of not being able to control their emotions.
one’s emotions resonate empathetically with the feelings of an- Aware of these destabilizing effects, Singer and Klimecki
other person does not by itself suffice to yield a compassionate added training for the empathy group in compassion and loving
mind-set. The meditation must also be driven by an unselfish de- kindness meditation. They then observed that this additional
sire to help someone who is suffering. This form of meditation exercise counterbalanced the detrimental effects of training in
on love and compassion has proved to be more than just a spiri- empathy alone: negative emotions diminished, and positive
tual exercise. It has shown potential to benefit health care work- emotions increased. These results were accompanied by corre-
ers, teachers and others who run the risk of emotional burnout sponding changes in the areas of several brain networks associ-
linked to the distress experienced from a deeply empathetic re- ated with compassion, positive emotions and maternal love, in-
action to another person’s plight. cluding the orbitofrontal cortex, the ventral striatum and the
The meditator begins by focusing on an unconditional feeling anterior cingulate cortex. The researchers, moreover, were able
SCIENTIFIC AMERICAN ONLINE Watch talks by Davidson and Ricard at ScientificAmerican.com/nov2014/meditation Illustration by David C. Killpack (brain)