The Mindfulness Pillar

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The Foundations of Well-Being

Refuge

Rick Hanson, Ph.D.

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Inner Strengths Are Built From Brain Structure

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A Neuron

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Mental Activity

involves

neural activity

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Pain network: Dorsal anterior cingulate cortex (dACC), insula (Ins), somatosensory cortex (SSC), thalamus (Thal), and periaqueductal gray (PAG). Reward network: Ventral tegmental area (VTA), ventral striatum (VS), ventromedial prefrontal cortex (VMPFC), and amygdala (Amyg). K. Sutliff, in Lieberman & Eisenberger, 2009, Science, 323:890-891

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Repeated Mental Activity

involves

Repeated neural activity

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Repeated neural activity

Changes

Neural structure

and function

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Lazar, et al. 2005. Meditation experience is associatedwith increasedcortical thickness.Neuroreport, 16,1893-1897.

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The Opportunity

We can use the mind

To change the brain

To change the mind for the better

To benefit ourselves and other beings.

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Attention is like a spotlight . . .

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. . . And a vacuum cleaner

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Your brain takes its shape

from what

your mind rests upon.

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What

has your mind

been resting Upon?

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Benefits of regulating attention

Place it on what leads to happiness and welfare for yourself and others

Keep it there

Shift it away from what leads to suffering and harm for yourself and others

Have a sense of agency in life

Change your brain for the better

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Challenges to regulating attention Naturally skittery to survive in the wild

Natural variation in temperament

Distracting, demanding, over-stimulating culture

Personal history

Illness

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What is mindfulness?

Sustained present-moment awareness

Aware of being aware; meta-cognition

Awareness of both outer and inner worlds

Continues during activities

Neutral; non-judgmental

Not itself wisdom, love, happiness

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Physical health Benefits of mindfulness-based practices

Less cortisol (stress hormone)

Stronger immune system

Reduced symptoms of cardiovascular disease, asthma, type II diabetes, PMS, chronic pain

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Mental health Benefits of mindfulness-based practicesLess stress, anxiety and panic, overall distress, insomnia, relapse after treatment for major depression

Better attention, self-awareness, self-directedness, mood, well-being; empathy, compassion

For teens, less anxiety and depression, and better self-esteem and sleep

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the effects of mindfulness

are substantial For both

physical and mental health.

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mindfulness changes the brain

Increased gray matter in the:• Insula – self-awareness, empathy• Hippocampus – big picture, calms stress• Prefrontal cortex – judgment, self-control

Less effects of aging in insula and PFCLess reactive amygdalaMore left PFC activation: better moodMore gamma brainwaves: learning, wholeness

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What helps you be mindful?

Understanding; intention; practice

Training attention; steadiness of mind

Curiosity, investigation

Warm-heartedness: self and others

Positive emotions

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Supporting Everyday mindfulness

• Regular practice; what works for you• Slow down; do one thing at a time• Tune into your body during activities• Use routine events to come home• Relax; calming• Centering while being with others• Be mindful of not being mindful

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To sustain mindfulness

And stay present

with whatever arises,

It helps To

find refuge.

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What is “refuge?”

That which protects, comforts, nurtures, lifts, or inspires you:• Individuals, groups• Places, activities, practices• Experiences, memories (calming, awe,

sense of the sacred, grandma’s kitchen)• Reason, ideas, teachings, wisdom• Knowing that you are a good person

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Ways to find refuge

Go to . . .

Come from . . .

Abide as . . .

Be lived by . . .

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Practices of finding refuge

Say the words in your mind or out loud.

Feel what it’s like to be in this refuge or have this refuge be in you.

Regular activities of finding refuge

Sense feelings of refuge sinking in

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Finding refuge

Choose a refuge.

Exploring going to it . . . coming from it . . . abiding as it . . . being lived by it . . .

Keep letting the sense of refuge sink into you as you sink in to it.

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The education of attentionwould be the education

par excellence.

William James