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Steadying the Mind - Healing and Treating Trauma, Addictions and Related Disorders Conference, Vancouver, Canada

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To stay alive in the wild, our ancestors evolved highly distractible attentional systems – which pose real challenges to developing greater mindfulness today. This presentation covers how attention …

To stay alive in the wild, our ancestors evolved highly distractible attentional systems – which pose real challenges to developing greater mindfulness today. This presentation covers how attention works in your brain, and the implications of normal neurological diversity for the “turtles” and “jackrabbits” at either end of the spectrum.


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  • 1. Steadying the MindHealing and Treating Trauma, Addictions, and Related Disorders December 2, 2011 Rick Hanson, Ph.D. The Wellspring Institute for Neuroscience and Contemplative Wisdom www.WiseBrain.org www.RickHanson.net drrh@comcast.net 1
  • 2. Topics The power of mindfulness Challenges to a steady mind Neural factors of mindfulness Lateral networks of spacious awareness 2
  • 3. The Power of Mindfulness 3
  • 4. Distinctions . . . Awareness is the field in which neural activity (mysteriously) becomes conscious experience. Attention is a heightened focus - a spotlight - on a particular content of awareness. Mindfulness is sustained attentiveness, typically with a metacognitive awareness of being aware. Concentration is deep absorption in an object of attention - sometimes to the point of non-ordinary states of consciousness. 4
  • 5. Being with, Releasing, Replacing There are three phases of psychological healing and personal growth (and spiritual practice):  Be mindful of, release, replace.  Let be, let go, let in. Mindfulness is key to the second and third phase, sometimes curative on its own, and always beneficial in strengthening its neural substrates. But often it is not enough by itself. And sometimes you need to skip to the third phase to build resources for mindfulness. 5
  • 6. Challenges to a Steady Mind 6
  • 7. Challenges to a Steady Mind We evolved continually scanning, shifting, wide focus attention in order to survive: “monkey mind.” This general tendency varies due to the adaptive value of neurological diversity in temperament, from “turtles” to “jackrabbits.” Life experiences - in particular, painful or traumatic ones - can heighten vigilance and distractibility. Modern culture - with its fire hose of information and routine multi-tasking - leads to stimulation-hunger 7 and divided attention.
  • 8. How the Brain Pays Attention Key functions:  Holding onto information  Updating awareness  Seeking stimulation Key mechanisms:  Dopamine and the gate to awareness  The basal ganglia stimostat 8
  • 9. Individual Differences in Attention Holding Updating Seeking Information Awareness StimulationHigh Obsession Porous filters Hyperactive Over-focusing Distractible Thrill-seeking OverloadMod Concentrates Flexible Enthusiastic Divides attention Assimilation Adaptive AccommodationLow Fatigues w/Conc. Fixed views Stuck in a rut Small WM Oblivious Apathetic Low learning Lethargic 9
  • 10. Thus the importance of training the mind - andthus the brain - to become increasingly mindful. 10
  • 11. Neural Factors of Mindfulness 11
  • 12. Basics of Meditation Relax Posture that is comfortable and alert Simple good will toward yourself Awareness of your body Focus on something to steady your attention Accepting whatever passes through awareness, not resisting it or chasing it Gently settling into peaceful well-being 12
  • 13. Some Neural Factors of Mindfulness Setting an intention - “top-down” frontal, “bottom-up” limbic Relaxing the body - parasympathetic nervous system Feeling cared about - social engagement system Feeling safer - inhibits amygdala/ hippocampus alarms Encouraging positive emotion - dopamine, norepinephrine Absorbing the benefits - positive implicit memories 13
  • 14. Lateral Networks of Mindful Awareness 14
  • 15. Dual Modes “Doing” “Being”Mainly representational Mainly sensoryMuch verbal activity Little verbal activityAbstract ConcreteFuture- or past-focused Now-focusedGoal-directed Nothing to do, nowhere to goSense of craving Sense of peacePersonal, self-oriented perspective Impersonal, 3rd person perspectiveFocal view Panoramic viewFirm beliefs Uncertainty, not-knowingEvaluative NonjudgmentalLost in thought, mind wandering Mindful presenceReverberation and recursion Immediate and transientTightly connected experiences Loosely connected experiencesProminent self-as-object Minimal or no self-as-objectProminent self-as-subject Minimal or no self-as-subject 15
  • 16. Increased Medial PFC Activation Related to Self-Referencing ThoughtGusnard D. A., et.al. 2001. PNAS, 98:4259-4264 16
  • 17. Cortical Midline Areas for Self-Referencing ThoughtFarb, et al. 2007. Social Cognitive Affective Neuroscience, 2:313-322 17
  • 18. Self-Focused (blue) and Open Awareness (red) Conditions (in the novice, pre MT group) 18 Farb, et al. 2007. Social Cognitive Affective Neuroscience, 2:313-322
  • 19. Self-Focused (blue) and Open Awareness (red) Conditions (following 8 weeks of MT) 19 Farb, et al. 2007. Social Cognitive Affective Neuroscience, 2:313-322
  • 20. Ways to Activate Lateral Networks Relax Focus on bare sensations and perceptions Sense the body as a whole Take a panoramic, “bird’s-eye” view Engage “don’t-know mind”; release judgments Don’t try to connect mental contents together Let experience flow, staying here now Relax the sense of “I, me, and mine” 20
  • 21. Whole Body Awareness Sense the breath in one area (e.g., chest, upper lip) Sense the breath as a whole: one gestalt, percept Sense the body as a whole, a whole body breathing Sense experience as a whole: sensations, sounds, thoughts . . . all arising together as one unified thing It’s natural for this sense of the whole to be present for a second or two, then crumble; just open up to it again and again. 21
  • 22. Panoramic Awareness Recall a bird’s-eye view (e.g., mountain, airplane) Be aware of sounds coming and going in an open space of awareness, without any edges: boundless Open to other contents of mind, coming and going like clouds moving across the sky. Pleasant or unpleasant, no matter: just more clouds No cloud ever harms or taints the sky. 22
  • 23. “Bahiya, you should train yourself thus.”In reference to the seen, there will be only the seen. To the heard, only the heard. To the sensed, only the sensed. To the cognized, only the cognized.When for you there will be only the seen in reference to the seen, only the heard in the heard, only the sensed in the sensed, only the cognized in the cognized, then, Bahiya, there’s no you in that.When there’s no you in that, there’s no you there. When there’s no you there, you are neither here nor yonder nor between the two.This, just this, is the end of all suffering. 23 The Buddha
  • 24. Trust in awareness, in being awake,rather than in transient and unstable conditions. Ajahn Sumedho 24
  • 25. Where to Find Rick Hanson Onlinehttp://www.youtube.com/BuddhasBrainhttp://www.facebook.com/BuddhasBrain w www.RickHanson.net www.WiseBrain.org 25