Lecture Notes on Neuroscience and Meditation

Brain Structure and Neurons

• Humans are born with approximately 86 billion neurons.
• Throughout life, about 2 billion neurons are lost without significant new neuron production.
• This raises the question: What changes support our mental habits and self-identity?
  • The answer is activity-dependent plasticity.

Activity-Dependent Plasticity

• Refers to the brain's modification through 150 trillion synaptic connections influenced by experiences.
• This plasticity affects self-identity, health, and longevity.
• Systematic mental training (e.g., meditation) can positively transform habits and self.

Journey into Research

• In 2002, the speaker was a graduate student studying learning and memory in rats.
• Initially, there was little scientific literature on mindfulness (only 39 peer-reviewed articles before 2000).
• Advisor discouraged focus on meditation, leading to feelings of disappointment but continued pursuit.

Interaction with the Dalai Lama

• As a faculty member at Harvard Medical School, presented research to the Dalai Lama.
• Received an impactful message about the responsibility of scientists to educate and improve the world.
• This experience shaped the speaker's research career plan for 30 years.

Current Research Focus

• Now at Vanderbilt University, directing research on the meditative brain.
• Aims to understand a flourishing mind, brain, and body from various scientific perspectives.

The Concept of Self

• The self is continuously constructed through moment-to-moment processes (selfing).
• Perception, sensory awareness, and evaluation occur within 500 milliseconds.
• Brainstem and subcortical regions filter irrelevant information for action.
• Awareness arises after 300-500 milliseconds, followed by evaluation in the prefrontal cortex.

Personal Reflection on Anger

• Personal anecdote about developing anger management habits with a punching bag.
• Transitioned to meditation which provided meta-awareness of mental habits.
• Meta-awareness = Awareness of attention direction and mental habits.

Mindfulness Impact on Emotions

• Mindfulness helps reduce judgment, enhance present moment awareness, and process emotions like anger.
• Other negative emotions (anxiety, fear, sadness) can lead to destructive habits.
• Chronic stress from these emotions correlates with:
  • Clinical depression and anxiety
  • Cardiovascular diseases
  • Increased cellular aging

Research Findings on Mindfulness

• A study with women diagnosed with fibromyalgia showed positive outcomes with mindfulness training.
• Mindfulness improved emotional responses to pain, reducing avoidance and fear.

Neuroimaging Insights

• Neuroimaging studies identify brain networks supporting mindfulness practices.
• Almost 4,000 studies on mindfulness since 2000, with 21 examining brain structure and 80 on brain function.

Key Brain Regions

1. Frontopolar Cortex: Supports meta-awareness; most evolved part of the brain.
2. Dorsal Anterior Cingulate Cortex & Anterior Insula: Part of the frontoparietal control network; aids in attentional awareness.
3. Posterior Cingulate Cortex: Involved in self-reflection and rumination; activation decreases with meditation.

Conclusion

• Every thought and emotion reshapes the brain in real-time.
• While past experiences are fixed, individuals can choose how to engage with thoughts moving forward.
• Each moment offers a chance to alter perceptions and mitigate destructive emotions.
• Final Question: "What will you fill your mind with?"