meditation for stress

Many thousands of studies demonstrating the benefits of mindfulness have now been published, to the point where mindfulness can almost seem like a miracle cure. The problem is that not all of these studies were conducted well enough to be taken seriously.

Daniel Goleman (author of “Emotional Intelligence”) and University of Wisconsin neuroscientist Richard Davidson combed through thousands of studies and found that only one percent of them match the current gold standards for medical research. While we could rightly despair at the poor methodology of the 99 percent, we could instead focus on the four strongly confirmed findings that Goleman and Davidson have identified in the studies conducted using the soundest protocols.

In an article in the Harvard Business Review Goleman outlined those four confirmed benefits, which are: stronger focus, staying calmer under stress, better memory, and kindness. No doubt because he was writing for HBR, Goleman wrote about mindfulness mainly in terms of a tool for creating better workers for corporations — for example parsing kindness as “good corporate citizenship.” So I’d like to take those four benefits and write about them in a less corporate way, looking at how they can benefit us spiritually.

Stronger focus

People who practice mindfulness regularly experience less mind-wandering and distractibility.

Why is this important, and how can it benefit you? Mindfulness improves our filters. It helps us to identify when the mind is wandering in ways that are unhelpful for us, and to bring our attention back to our present-moment experience. Much of the time when the mind is wandering it’s engaged in what the Buddhist meditation tradition calls the “five hindrances” — craving, getting angry, worrying, low energy states of avoidance, and doubting. These hindrances diminish our sense of well-being and cause toxic effects in our interpersonal relationships and in our lives generally.

Reduced mind-wandering goes hand-in-hand with improved executive function, or self-control. Neurologically, what is happening is that the brain’s prefrontal cortex is learning to regulate and damp down activity in the amygdala, which triggers disruptive emotions like anger or anxiety. When we are mindful it’s easier for us to avoid things like addictive activities and needless conflict because we’re able to monitor the mind, spot the early stages of these activities beginning to kick in, and choose other ways of being.

Mindfulness, in other words, gives us greater mental freedom, which in turn brings us greater happiness and more harmony in our lives.

Staying calmer under stress

Since the prefrontal cortex regulates the amygdala more effectively when we’re mindful, mindfulness reduces stress.

This tends to make for better decision-making. When the amygdala is firing strongly it suppresses activity in the prefrontal cortex, which means that we don’t think clearly and make bad decisions. We might, for example, feel panicky about opening bills, stash them out of sight, and thereby increase the number of problems we have. Mindfulness helps us to think more clearly.

Mindfulness also improves our inter-personal relationships. When the amygdala is over-active, it’s constantly looking for potential threats, for example by worrying that someone doesn’t like us or is intending to insult us. Rather than waste energy reacting to “threats” that may not even exist we can just get on with building productive, sustaining, and nourishing connections with others.

This in turn leads to us having a better support network, so that we’re better able to deal with other stresses in our lives.

Better memory

Those who practice mindfulness show a stronger short-term memory (or working memory). For example, the graduate school entrance exams of college students who were taught to be more mindful scores showed increases of 16 percent.

The purpose of working memory is to keep relevant information in conscious awareness while it’s needed. The better our working memory, the more information can be stored there without data loss. On a very practical level, with a poor working memory it’s hard to remember a seven digit phone number long enough to dial it — intrusive thoughts or the inability to screen out other information disrupt our ability to keep the number in mind. Things like performing mental arithmetic depend highly on working memory as well, which partly explains the 16 percent boost that mindful students saw on their Graduate Record Exam scores.

But the benefits of better working memory are more profound than that. An improved working memory allows us to keep ethical principles and guidelines in mind as we go about life. Often the problem with being mindful or kind is that we just forget. So we might have an intention to be less reactive with our spouse, children, or colleagues, but find that this intention fades from the mind in the midst of our interactions. This is a failure of memory, and comes about because we’re not able to consciously keep our long-term goals in mind (such as “be more kind”) while attending to short-term ones, such as responding to what someone just said.

When we’re working on becoming better people — kinder, more compassionate, more honest, more courageous — we need to be able to keep those long-term aims in mind. This is what Buddhist psychology calls “sampajañña” — or continuity of purpose. Long-term change is difficult without this quality.

Kindness

Goleman presents this in terms of mindful people making “good corporate citizens,” which is an angle that I find rather jarring — as if the point of mindfulness practice is to fit in so that we can make more money for corporations.

He does also point out that mindfulness practice leads to “more activity in brain circuits for caring, increased generosity, and a greater likelihood of helping someone in need.”

In other words, mindfulness makes us kinder and more compassionate. This has benefits that go well beyond making more money for businesses. It creates more harmonious families and communities, and helps people who are struggling. In short, mindfulness can help us create a better world — something that’s desperately needed in these challenging times.