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This presentation is about the book INNER HARMONY though Mindfulness Meditation, published in May 2013. The book, as implied by its title, is about inner harmony and the actions we all must take—the cravings we should stop, the aversions we should release, the biased views we should let go—in order to allow the spontaneous blossoming of such quality. Inner harmony is an internal state that permits us to be at peace and act confidently even in the face of difficulties. We must not run after inner harmony. The task to do is removing the barriers—the cravings, aversions and biased views—that block its appearance in our lives; mindfulness meditation is the tool to destroy such barriers. Modern science is now not only confirming the benefits of mindfulness meditation but also beginning to understand the way our nervous system readjusts with meditation in order to quiet down our cravings, aversions and biased views.
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CONTENTSSurvival Mechanisms
Pleasure, Needs and AppetitesPain, Threats and Fears
Excitatory & Inhibitory Neuronal Circuits
Mental Formations & Anxiety-and-stress
Opinions or Biased Views Inner HarmonyMindfulness & Mindfulness MeditationThe Charter of Free Inquiry 2
Survival Mechanism:Pleasure, Needs and Appetites
Appetite
PleasureNeed
Survival Mechanism: Pleasure, Needs and Appetites
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Energy use
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• Need is satisfied
• Appetites are off
• No more pleasure
Appetite
PleasureNeed
Energy use
VIRTUOUS CIRCLE:
DRVEN BY NEEDS
Survival Mechanism: Pleasure, Needs and Appetites
Wholesome!
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• Need is satisfied
• Appetites are off
• No more pleasure
Appetite
PleasureNeed
Energy use
VICIOUS CIRCLE:
DRIVEN BY APPETITES
&PLEASURE
Survival Mechanism: Pleasure, Needs and Appetites
Harmful!
Survival Mechanism:Pain, Threats and Fears
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PainThreat
Fear
Brain record
Survival Mechanism: Pains, Threat and Fears
Survival Mechanism: Pains, Threat and Fears
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PainThreat
Fear
Brain record
VIRTUOUS CIRCLE:
DRIVEN BY REAL
THREATS
• Threat is controlled • Fears are off• Reduced risk of
more pain• Record for
prevention
Wholesome!
10Unfounded fear
Brain record
• Threat is controlled
• Fears are off• Reduced risk of
more pain• Record for
prevention
Anxiety-and-stress
Imaginary & Minor Threat
VICIOUS CIRCLE:
DRIVEN BY FEAR TO
PAIN
Survival Mechanism: Pains, Threat and Fears
Harmful!
Excitatory & Inhibitory Neuronal Circuits
SOURCE NEURON TARGET NEURONNEUROTRANSMITTER
Neuronal circuits: Ensembles of neurons that process specific kinds of information or tasks.
Synaptic transmissionExcitatory if it increases the activity of the target neuron. Inhibitory if it decreases it.
NEURONAL INPUT DATA
(Requirements)
NEURONAL OUTPUT ACTION(Functional task)
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Definitions (1)Neurons: Nerve cells that make up the nervous system and allow
different parts of the body to communicate with each other. Neurotransmitters: Chemicals that are used to relay, amplify and
modulate signals between a neuron and another cell. Synapse: Junctions through which neurons send chemical signals
(neurotransmitters) to each other or to other cells such as muscle or gland cells. Synapses normally occur from sender cell axon terminals to receiver cell dendrites.
Synaptic transmission : The chemical and electrical mechanism by which a presynaptic neuron influences the activity of an anatomically adjacent postsynaptic neuron.
Chemical receptors: Large molecules that recognize specific neurotransmitters and transmits the message carried by the chemical into the cell on which the receptor resides.
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Definitions (2)
Excitatory receptors: A receptor that causes an increase in the firing rate of the neuron. Inhibitory receptors: A receptor that causes a decrease in the firing rate of the neuron. Action on other neurons: The excitatory/inhibitory effect upon the postsynaptic
neuron is determined by both: The neurotransmitter sent by the presynaptic neuron and The type of receptor that is activated in the postsynaptic neuron.Excitatory synapse: A synapse in which the nerve impulse in a presynaptic cell tend to increase the
probability of the postsynaptic cell to fire Excitatory neurons: Simplified reference to neurons that release glutamate.Inhibitory synapse: A synapse in which the nerve impulse in a presynaptic cell results in a reduced
likelihood for a postsynaptic cell to fire.Inhibitory neurons: Simplified reference to neurons that release GABA. Many interneurons are
inhibitory.
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Action on other neurons: The excitatory/inhibitory effect upon the postsynaptic neuron is determined by both:
o The neurotransmitter sent by the source neuron and o The type of receptor that is activated in the target neuron.
INHIBITORY EFFECTSInhibitory receptors: A
receptor that causes a decrease in the firing rate of the neuron.
Inhibitory synapse: A synapse in which the nerve impulse in a source cell results in a reduced likelihood for a target cell to fire.
Inhibitory neurons: Simplified reference to neurons that release GABA.
EXCITATORY EFFECTSExcitatory receptors: A
receptor that causes an increase in the firing rate of the neuron.
Excitatory synapse: A synapse in which the nerve impulse in a source cell tend to increase the probability of the target cell to fire
Excitatory neurons: Simplified reference to neurons that release glutamate.
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Examples of NeurotransmittersMost important neurotransmitters Dopamine:
Controls arousal levels in many parts of the brain and is vital for giving physical motivation.
Low levels are associated with Parkinson’s disease. Serotonin
Has a profound effect on mood and anxiety. High levels are associated with serenity and optimism.
Acetylcholine (Ach) Controls attention, learning and memory People with Alzheimer's disease typically have low levels of
Ach.Most prevalent neurotransmitters Glutamate (salt of glutamic acid)
Most often has excitatory effects. GABA (gamma-amino butyric acid)
Most often has inhibitory effects.16
Brain functions result from excitatory and inhibitory neurons being connected together in different ways to form neuronal circuits.
The expressions inhibitory or excitatory circuits (or inhibitory or excitatory mechanisms) are also used for assemblies of neurons with such effects.
Through inhibition the flow of impulses is restricted and selected; the signals of functions to be executed go into effect, the unimportant ones are suppressed.
The role excitatory (or inhibitory) circuits is more than initiating (or stopping)action in the target neuron; they also modulate the intensity—the degree—of the action.
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SOURCE CIRCUIT
TARGET CIRCUIT
DO NOTHING
INHIBITION “ON” ACTION “OFF”
SOURCE CIRCUIT
TARGET CIRCUIT
DO SOMETHING
INHIBITION “OFF” ACTION “ON”
STOPPING ACTION ALLOWING “THIS MUCH “ OF AN ACTION
INHIBITORY “CIRCUITS”
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Inhibitory circuits act like porters controlling who can enter an event or guards checking who can access a certain place
When they are “on” (active and alert), only authorized people walk in.
When they are “off” (sleeping or absent), anybody can enter.
Mental Formations: The roots of
Anxiety-and-stress (or suffering)
MENTAL FORMATIONS
All the behavioral routines that we learn throughout our lives but mostly during our early years
Acquired voluntarily or unintentionallySelf –programmed neuronal routines
in our brainRepetition changes mental formations
from deliberate to automaticWholesome or harmful
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ANXIETY-AND-STRESS(or Suffering)
The set of negative feelings generated by harmful mental formations:
Cravings for what we lack (food in excess, friends, love, sex, money, power, prestige, etc.) and
Aversions to what imaginarily or actually surrounds us (threats, unpleasant people, events or things)
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Appetite Pleasure AddictionsNeed
Extreme SufferingSurvival mechanism
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Anxiety & Stress
Wholesome Mental Formations Harmful Mental Formations
Cravings
Panics& Phobias
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Extreme SufferingSurvival mechanism Anxiety & Stress
Wholesome Mental Formations Harmful Mental Formations
Threat PainFear Aversions
Appetite Pleasure AddictionsNeed
Extreme SufferingSurvival mechanism
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Anxiety & Stress
Wholesome Mental Formations Harmful Mental Formations
Cravings
When a need is satisfied, neuronal inhibitory circuits turn off
appetites
Panics& Phobias
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Extreme SufferingSurvival mechanism Anxiety & Stress
Wholesome Mental Formations Harmful Mental Formations
Threat PainFear Aversions
When a threat is under control, neuronal inhibitory circuits turn off fears
Opinions or Biased Views
OPINIONS OR BIASED VIEWS (1)
Opinions or biased views are the broad range of prejudiced beliefs and bigoted views that lack backing from positive knowledge.
We attach to opinions in a subtle way that makes them ours as if they were possessions.
As opposed to material goods, nobody can take our biased views away.
Even so, we defend them passionately: The more fervent our opinion, the harsher our defense.
Biased views also are MENTAL FORMATIONS
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OPINIONS OR BIASED VIEWS (2)
Opinions or biased views are the broad range of prejudiced beliefs and bigoted views that lack backing from positive knowledge.
They can be: Religious Political Racial Sectarian of any kind
We attach to opinions in a subtle way that makes them ours as if they were possessions.
Biased opinions operate as cravings and aversions.
As opposed to material goods, nobody can take our biased views away.
Even so, we defend them passionately: The more fervent our opinion, the harsher our defense.
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Common Manifestations of Anxiety-and-stress
Greed
Sorrow
Hatred AngerDesperation
Anguish
Anxiety
Gluttony
Stress
Dependence
PLEASURE & CRAVINGS RELATED
Alcoholism Substance dependence Eating disorders Sexual addictions
`
PAIN & AVERSIONS RELATED
Phobias Panics Obsessive
compulsive disorders
Post traumatic stress disorders
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Examples of Extreme suffering
Inner Harmony
INNER HARMONY
Inner harmony is an internal state that permits us to be at peace and act confidently even in the face of difficulties.
We must not run after inner harmony. The task to do is removing the barriers—the cravings, aversions and biased views—that block its appearance in our lives.
Once we remove cravings, aversions and biased views from our lives…
Anxiety-and-stress (suffering) ends, and Inner harmony blossoms spontaneously.
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Mindfulness &Mindfulness Meditation
MINDFULNESS & MINDFULNESS MEDITATION
Mindfulness is the path to eliminate cravings, aversions and biased views.
Mindfulness meditation is the tool to develop the faculty of mindfulness.
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MINDFULNESS & MINDFULNESS MEDITATION
Mindfulness The permanent awareness of life as it unfolds The active awareness of whatever we are doing The passive awareness of body, sensations and mental
states Mindfulness meditation
The practice of “directed” mindfulness to make it a permanent habit
Why is mindfulness so beneficial? Because it is an intensive workout of our nervous
system inhibitory circuits.
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HOW DO INHIBITORY CIRCUITS GET WORKED OUT?
While focusing attention on the breath…
While becoming aware of gross sensations (clothes, floor, or any other skin contact…
With continued practice and much discipline…
…the central and peripheral nervous circuits that normally silence these sensations turn off (sensations are ”on”).
…huge numbers of brain inhibitory circuits turn on to shut off “distractions”. As distractions interfere, same mechanisms turn off to let distracting thoughts enter.
…The meditator starts perceiving subtle ,pleasant and intermittent sensations, the result of millions of inhibitory neurons being turned on and off in succession.
Gross sensations
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HOW DO WE EXERCISE OUR INHIBITORY NEURONS?
The wide diversity of sensory/perceptual experiences meditators go through during mindfulness meditation is the result of inhibitory circuits/neurons being continuously activated/deactivated.
Core hypothesis: Mindfulness meditation is an intensive
workout of inhibitory circuits
Through mindfulness meditation
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Mindfulness meditation…
…exercises neuronal inhibitory circuits and, by doing so…
…helps us to deal with a number of behavioral problems and mild disorders
Training the Guards
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THE EFFECT OF MEDITATION ON THE BRAIN ACTIVITY IN MEDITATORS: FRONTAL LOBES*
`*Taken from the website of Doctor Andrew Newberg, MD (http://www.andrewnewberg.com/research.asp )
As the meditation practice progressed, images showed increased blood flow—lights up in SPECT images—to the prefrontal cortex, the seat of attention, indicating a boost in the neuronal activity there.
The increased neuronal activity during deep meditation (when the meditator’s brain is “more inactive”) might come from “busier” inhibitory neurons.
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3 x 4 = 15
7 x 5 = 35
12 x 15 = 180
WORKOUT OF EXCITATORY CIRCUITS WORKOUT OF INHIBITORY CIRCUITS
DEVELOPING ARITHMETIC SKILLS DEVELOPING AWARENESS SKILLSEXERCISE
STRENGTHENS
NEURONAL
CIRCUITS
12 x 8 = 96
25 x 31 = 775
More flexible neuronal circuits
More rigid neuronal circuits
After a pleasurable or painful experience, the brain builds up conditioned neuronal circuits for repetition or avoidance of the experience.
Such circuits are triggered when similar circumstances reappear. Simply reminding such circumstances, triggers appetites or fears.
Depending upon frequency or intensity of the original experience, the normal inhibitory mechanisms may fail to block the conditioned neuronal circuits that urgently demand repetition or avoidance.
Initially the subject might experience uneasiness, distress, anguish, desperation but eventually….
…addictions & uncontrolled cravings or panics & phobias take over.
Then the situation might get out of control, with no much room for tolerance. 41
SUMMARY OF THE PROBLEM
During the practice of mindfulness meditation huge numbers of inhibitory neurons get worked out by repeatedly and indiscriminately turning on and off.
Eventually the inoperative or lazy neuronal circuits, those which were not fulfilling their roles, go back to work dutifully; which is to say, return to perform their regular blocking responsibility.
That is the end of anxiety-and-stress… …And an option for certain mental disorders
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MINDFULNESS MEDITATION: A SOLUTION
Inhibitoryneuronal circuits
The Charter of Free Inquiry
Eastern sources Yoga Zen Buddhism The Buddha’s teachings Eastern thought …
BUT…
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SOURCES TO LEARN ABOUT MINDFULNESS
Cognitive sciences Cognitive psychology Evolutionary psychology Neurology …
THE CHARTER OF FREE INQUIRY
Do not believe in anything because it is… Either tradition, generally accepted, written in some scriptures, based on logical reasoning, agreeable with your way of thinking or the word of a well-known master.
It is only when you know for yourselves that some teachings are wholesome, and that, when followed and undertaken, conduce to well-being and
inner harmony,
that you should accept them, and live and act accordingly.
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© Gustavo Estrada
http://innerpeace.sharepoint.com/Pages/aboutus.aspx
This presentation may be used with no previous permission as long as author and associated links are properly referred.
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