The title of this post is identical to the title of Chapter nine of Sharon Begley’s “Train Your Mind, Change Your Brain.” In the 1970s, Davidson and his colleagues discovered striking differences in the patterns of brain activity that characterize people at opposite ends of the “eudaemonic scale,” which provides the spectrum of baseline happiness. There are specific brain states that correlate with happiness.
Secondly, brain-activation patterns can change as a result of therapy and mindfulness meditation, in which people learn to think differently about their thoughts. This has been shown in patients with obsessive-compulsive disorder and with patients suffering from depression. Mental training practice and effort can bring about changes in the function of the brain.
Given these two facts Davidson built the hypothesis that meditation or other forms of mental training can, by exploiting the brain’s neuroplasticity, produce changes, most likely in patterns of neuronal activation, but perhaps even in the structure of neural circuitry that underlie enduring happiness and other positive emotions. Then therapists and even individuals by exploiting the brain’s potential to change its wiring can restore the brain and the mind to emotional health.
In 1992 Davidson and his colleagues found that activity in the brain’s prefrontal cortex, as detected by EEG, is a reflection of a person’s emotional state. Asymmetric activation in this region corresponds to different “affective styles.” When activity in the left prefrontal cortex is markedly and chronically higher than in the right, people report feeling alert, energized, enthusiastic, and joyous, enjoying life more and having a greater sense of well-being. In other words, they tend to be happier. When there is greater activity in the right prefrontal cortex, people report feeling negative emotions including worry, anxiety, and sadness. They express discontent with life and rarely feel elation or joy. If the asymmetry is so extreme that activity in the right prefrontal cortex swamps that in the left, the person has a high risk of falling into clinical depression.
The Dalai Lama has noted that the most powerful influences on the mind come from within our own mind. The findings that, in highly experienced meditators, there is greater activity in the left frontal cortex “imply that happiness is something we can cultivate deliberately through mental training that affects the brain.”
Research has shown that every area of the brain that had been implicated in some aspect of emotion had also been linked to some aspect of thought: circuitry that crackles with electrical activity when when the mind feels an emotion and circuitry that comes alive when the mind undergoes cognitive processing, whether it is remembering, or thinking, or planning, or calculating, are intertwined as yarn on a loom. Neurons principally associated with thinking connect to those mostly associated with emotion, and vice versa. This neuroanatomy is consistent with two thousand years of Buddhist thought, which holds that emotion and cognition cannot be separated.
Using fMRI Davidson measured activity in the brain’s amygdala, an area that is active during such afflictive emotions as distress, fear, anger,and anxiety. Davidson said, “Simply by mental rehearsal of the aspiration that a person in a photo be free of suffering, people can change the strength of the signal in the amygdala. This signal in he fear-generating amygdala can be modulated with mental training.
Eight Buddhist adepts and eight controls with 256 electrodes glued to their scalps engaged in the form of meditation called pure compassion, in which the meditator focuses on unlimited compassion and loving-kindness toward all living beings. This produces a state in which love and compassion permeates the whole mind, with no other considerations, reasoning, or discursive thoughts. The brain waves that predominated were gamma waves. Scientists believe that brain waves of this frequency reflect the activation and recruitment of neural resources and general mental effort. They are also a signature of neuronal activity that knits together far-found brain circuits. In 2004 the results of this study were published in the “Proceedings of the National Academy of Sciences. Not surprisingly the results of the monks were quite pronounced. But it was encouraging to discover that some of the controls who received a crash crash course and only a week’s worth of compassion meditation, showed a slight but significant increase in the gamma signal.
fMRI images were also taken. The differences between the adepts and the controls were quite interesting. There was significantly greater activation in the right ins and caudate, a network that other research has linked to empathy and maternal love. These differences were most pronounced in monks with more years of meditation. Connections from the frontal regions to the brain’s emotion regions seemed to become stronger with more years practicing meditation. It was clear that mental training that engages concentration and thought can alter connections between the thinking brain and the emotional brain.
A surprising finding was that when the monks engaged in compassion meditation, their brains showed increased activity in regions responsible for planned movement. It appeared that the monks’ brains were itching to go to the aid of those in distress. Another spot of activation in the brains of the meditating monks jumped out in an area in the left prefrontal cortex, the site of activity association with happiness. Activity in the left prefrontal swamped activity in the right prefrontal to a degree never before seen from purely mental activity.
Davidson concluded, “ I believe that Buddhism has something to teach us as scientists about the possibilities of human transformation and in providing a set of methods and a road map of how to achieve that. We can have no idea how much plasticity there really is in the human brain until we see what intense mental training, not some weekly meditation session, can accomplish. We’ve gotten the idea in Western culture, that we can change our mental status by a once-a-week, forty-five intervention, which is completely cockamamy. Athletes and musicians train many hours every day. As a neuroscientist, I have to believe that engaging in compassion meditation every day for an hour each day would change your brain in important ways. To deny that without testing it, to accept the null hypothesis, is simply bad science.”
Davidson continues, “I believe that neuroplasticity will reshape psychology in the coming years. Much of psychology had accepted the idea of a fixed program unfolding in the brain, one that strongly shapes behavior, personality, and emotional states. That view is shattered by the discoveries of neuroplasticity. Neuroplasticity will be the counter to the deterministic view (that genes have behavior on a short leash). The message I take for my own work is that I have a choice in how I react, that who I am depends on the choices I make, and that who I am is therefore my responsibility.”