Mindfulness and mental disorders

Summary
After a pleasurable or a painful experience, the brain builds up conditioned neuronal circuits (saṅkhāras) for repeating or avoiding the experience. Such circuits are triggered when similar circumstances, real or imaginary, reappear. The recall of such circumstances automatically induces desires and cravings, on one side, or fears and rejections, on the other.
Depending upon the frequency or the intensity of the initial experiences, the normal inhibitory mechanisms reduce their strength and may fail to block the conditioned neuronal circuits that urgently demand repetition or avoidance. Compulsions and aversions arise then and, as things get worse, they get totally out of control.

During mindfulness meditation, a significant number of inhibitory neurons are turned on and off continuous and indiscriminately; they get “exercised” in the routine, so to speak, and eventually the lazy ones—those “guards” that had gone on strike—go back to work, which is to say, go back to their regular blocking duty. As either a drugless or a complementary therapy, mindfulness meditation is showing a very promising potential in the prevention and treatment of some mental disorders.

Mind exercisingDuring physical and mental exercising routines, such as dancing or ball juggling, the neuronal work in the brain is mostly excitatory—it triggers action on other neurons—while in the peripheral nervous system, in a symphonic coordination of muscular tensions and releases, it is both excitatory and inhibitory. In purely mental exercising such as chess or Sudoku, on the other hand, the neuronal activity, which is now centered in the brain, is mostly of an excitatory nature. How do we then exercise our brain inhibitory neurons, roughly one fifth of the one-hundred-billion (or 1011) total neurons? How do you train such important cells the work of which—stopping other neurons’ doings—goes very much unnoticed? The answer is through the practice of any form of meditation and, for increased effectiveness, through the practice of mindfulness meditation, a mental discipline which was developed by Siddhattha Gautama, the Buddha, twenty five centuries ago.

Mindfulness is the permanent awareness of life as it unfolds; mindfulness meditation—the quiet and still sitting while focusing attention on some object, means or mental device—is the practice of “directed” mindfulness to make it a permanent habit. Geographically and historically, breath observation is by far the most common meditation tool; as meditators gain experience, they progressively might focus attention on other objects or means such as their bodies, sensations or mind states, or the actual meditation experience.
Neurology Basics

Simply stated, excitatory neurons are nerve cells that send increasing activity signals to their neighbors; inhibitory neurons, reciprocally, are those which order their neighbors to reduce or stop activity. Nervous signals are carried by some chemicals, known as neurotransmitters, which travel through interneuronal junctions or synapses; each neuron is connected to its neighbors by an average of 7,000 synapses (so our brain contains some 7 x 1014 synapses).
Brain functions result from excitatory and inhibitory neurons being connected together in different ways to form neural circuits—ensembles of neurons that process specific kinds of information. When first acquired or experienced, every learned or developed functional task—a piece of knowledge, a skill, an image, a memory, an emotional state, a preference, a dislike—becomes a neural circuit.

Synapses within a neural circuit weaken (or strengthen) with the reduced (or increased) activity of the circuit’s function. Every time a task is repeated or re-experienced, the corresponding neural circuit is “re-run”, strengthening the associated connections in the repetition. Seldom used circuits weaken and the associated function is eventually forgotten. Medical science knows today that the underuse of the brain does decrease both length and quality of life.

Mindfulness meditation
The practice of mindfulness meditation is the “purposeful” stopping of as many common alert state functions as feasible. What happens to your neurons while you meditate? Though every meditator follows his or her personal routine, the steps below represent a typical sequence which, for the purpose of this note, contains enough information for the intended association between neuronal inhibition and mindfulness meditation. While beginners normally stay within the first four or five numerals of this progression, disciplined meditators regularly reach and experience the highest introspection levels. The sequence is as follows:
1. Just by sitting still, quiet, with eyes closed and in an isolated place, an important fraction of your excitatory neurons—the motors, the talkers, the observers, the listeners and, if you have not eaten anything during the previous hours, the digesters—go to rest. Thus far, except for the posture, meditating and sleeping are similar activities.
2. When you become aware of gross sensations—your clothes, the contact with your seat or the floor—the inhibitory neurons that ordinarily block such sensations are turned off (you perceive such sensations; sensations are on).
3. When you focus attention onto the flow of your breath, inhibitory neurons turn on to shut off distractions.
4. As distractions interfere, inhibitory neurons turn off to let distracting thoughts enter (involuntarily). When you notice you are distracted, you go back to Item 3 (inhibitory neurons on again.)
5. As, with practice and patience, you are able to maintain your awareness on your breath for longer and longer periods, subtle sensations appear in different parts of your body, which implies that inhibitory neurons, both at the central and peripheral systems, are turned off (sensations are “on”) wherever those sensations are perceived.
6. As you alternate attention between your breath and those subtle sensations throughout your body, you (a kind of) learn to turn off and on at will the inhibitory neurons that switch on and off these “subtle sensations.”
7. With continued and disciplined practice, you enter progressively deeper levels of joy, inner harmony, equanimity and pure consciousness (intense exaltation of mind and feelings.) At these stages, you always maintain awareness on your mind states and your actual meditation experience (going back to breath focusing whenever you get distracted).

What do you gain from the practice of mindfulness meditation? How do you benefit from the working out of inhibitory neurons, from continuously turning them on and off for a rather long period? The intuitive wisdom of the Buddha, who obviously knew nothing about neurons, answers these questions: With mindfulness meditation you develop the skill to be permanently mindful and reduce (and eventually eliminate) suffering (dukkha); the Buddha never spoke of mental disorders. How does this happen?

The role of inhibitory neurons is similar to that of building guards; when they are accurately and dutifully working (active, “on”), intruders do not cross the threshold (they are inactive, off), undesired people cannot enter and nothing seems to be happening. When guards do not show up to work, any person, intruders and disrupters included, can enter restricted premises. Similarly, when your inhibitory guards are off duty, intruding and disrupting thoughts—compulsive desires or intensive aversions—invade your mind.

Pleasure and pain
In our remote ancestors, pleasure and pain were survival mechanisms designed through natural selection. By generating the desiring emotions that call for the repetition of specific actions, the gratification of satisfying needs, both physiological and social, pleasure became a survival advantage for individuals and species. Similarly, the experience of pain led to the design of fear signals that set off automatic alarms when similar threatening dangers were encountered; the timely fight or flight conditioned response was instrumental for survival. Our desires and fears, therefore, are just simple natural reactions which our genetic code programs in our brain circuits; however, such responses are to be silenced by attentive inhibitory neuron once the demanding need or the threatening danger has been successfully managed.
Mental Disorders and Suffering

Unfortunately, reactions to demands and threats are sometimes mismanaged. If after the satisfaction of a particular need the neural patterns of desires are not shut off, the temporary wishes become permanent compulsions, addictions or obsessive demands. Similarly, if after the disappearance of a threat the neural patterns of fears are not shut off, the transitory worries become permanent aversions, panics or phobias. Minor cravings (the “controlled” daily drinking) and rejections (your “reasonable” hostility to someone “because you don’t have to like everybody”) are considered normal. The Buddha disagrees; according to him, the origin of suffering lies in these minor anomalies. It is only when the inhibitory mechanisms go wild and unruly that a variety of behavioral disorders arises and suffering becomes unbearable. Cognitive sciences are coming to the conclusion that many mental disorders, such as substance dependence, eating disorders, sexual addictions, obsessive compulsive disorders and post traumatic stress disorders, have roots in malfunctioning of inhibitory mechanisms.

Mindfulness meditation has already proven beneficial in dealing with such disarrays. As a therapy tool, it helps at both levels—the socially accepted and the psychologically unacceptable—but, as with any problem, prevention or early treatment is better than late correction. The Buddha properly addressed the elimination of the day-to-day suffering—the usual stress, the ordinary anxiety, the normal anguish of the common life—this is, the initial manifestation of the more complex problems. Mindfulness meditation, the exercise of large groups of inhibitory neurons which bring back inhibitory processes to order and harmony, was both the preventive and corrective prescription he recommended. What the Buddha knew intuitively since long time ago, cognitive sciences are learning the hard way today.

Mindfulness meditation and neuronal inhibition

Neurons are the cells of our nervous system which process and transmit electrochemical signals. Neuronal connections are either excitatory, when the nerve impulse increases the firing activity of the receiving cell, or inhibitory, the opposite, when the signal reduces the firing activity of the receiving cell. Mindfulness meditation is the workout of our inhibitory connections—the ones that stop us from doing certain things—to keep such connections in good “shape” or restore their capacity if it has deteriorated. Let me explain how this happens and what it is good for.

When people start a meditating session, they go through a wide variety of sensory and perceptual experiences, which originate from the continuous activation and deactivation of their inhibitory connections. As they enter deeper levels of introspection or concentration, they isolate themselves not only from external sensory signals (that is the easy part) but also from mind wandering. At those peak moments, million inhibitory connections turn on, block distracting thoughts and make the meditator undergo very special mental experiences which, in general, are difficult to describe. Still, as any other mental event, such experiences are pure neuronal phenomena and not, by any means, mystical calls.

Neuronal circuits are ensembles of neurons that process specific kinds of information. Excitatory routines prompt events; they are the neuronal circuits that keep data or instructions that are called in when they are needed. Inhibitory routines stop events; they are the blocking circuits that are supposed to restrain further action when the job is complete. The same way as excitatory routines might fade away, this is, they might get weakened and erased—the corresponding data or ability is then forgotten—inhibitory routines might also stop doing their blocking duty and the associated activity, which was supposed to be controlled, is actually overdone.
The purposeful repetition of an “excitatory” physical or mental task reinforces the associated neuronal program; this makes it progressively easier the repetition of the task. Though in a different manner, mindfulness meditation is, from the neuronal point of view, the purposeful repetition of thousands of passivity or stopping routines, this is to say, the workout of inhibitory circuits. Where do these workouts lead to? To the end of suffering, said the Buddha, twenty five centuries ago. But now cognitive sciences are finding now that mindfulness meditation is a very valuable tool to deal with some mental disorders.

Neurologists already knew that several mental disorders, both addictive and repulsive, stem from the malfunctioning of inhibitory mechanisms. The addictive type, such as substance dependence, sexual addiction and eating disorders, are related to pleasure habituation; the repulsive kind, such as phobias, panics, obsessive compulsive disorders or post traumatic stress disorders, are related to pain avoidance.

These disorders are disarrays of natural, normal processes. After pleasurable or painful experiences, the brain builds up automatic neuronal circuits for the conditioned repetition or avoidance of such experiences; the same circuits are triggered when similar circumstances reappear. Eating food is pleasing and stops hunger, therefore seeing or smelling food invites us to eat; touching hot things is painful, therefore avoiding blazing stoves or irons becomes second nature.

But the frequent repetition of an event or the high impact of a single episode might alter inhibitory mechanisms; they fail then to block the conditioned neuronal circuits that urgently demand repetition or avoidance. For instance, if we do many times a pleasing activity or the satisfying impression of one single action is too intense, we might get burning desires to duplicate the circumstances as often as possible, which we will keep doing if the blocking circuits deteriorate and so we become addicts. Or, on the other hand, a very strong negative event might affect the fear blocking signals so badly that phobias, panics or obsessive threats will become automatic in front of imaginary or harmless incidents. As things get worse, the simple thought of the conditioning events triggers cravings for repeating pleasure and dreads for avoiding pain. Either in the addictive or repulsive direction, the whole process becomes an unbearable treadmill. Excessive suffering, the Buddha would say.

When you meditate, you exercise—you force to work— an important fraction of your inhibitory circuits. By isolating physically, a huge number of sensory signals are turned off. When trying to focus your attention onto something (your breath, for instance), your mind switches control between wandering thoughts (involuntarily) and attention focusing (willingly); as this happens, millions of inhibitory neurons turn off and on alternatively. By regularly doing this kind of workout, your day-to-day mindfulness improves and so does your control of addictions and fears.

The rediscovery of this millennial wisdom is very promising; our brain receives so many signals and so much noise today that the pace of our lives does not seem to have a slow lane any more. All kind of mental disorders are on the rise. As the neuronal nature of the uncommon perceptions meditators undergo during meditation and the neuronal workings of the whole mindfulness experience are better understood both the acceptance and the potential of the technique in dealing with mental disorders will grow substantially.



Gustavo Estrada
Author of Hacia el Buda desde el occidente
http://pragmatic-buddha.com/

The Wise Heart: A Guide to the Universal Teachings of Buddhist Psychology

The Abhidhamma Pitaka, the third, newest and longest of the three divisions of the Pali Canon, is the original source of the theory of Buddhism as a school of psychology; the Canon is universally acknowledged as the oldest and most reliable source of Buddhist Sacred texts. This makes timing one of the problems in the development of Buddhist psychology. On one hand, Buddhism precedes psychology by over two millennia; on the other, the Abhidhamma Pitaka is dated around two hundred years after the death of Siddhattha Gotama. So the Teachings of the Buddha were not proposed to be a school of psychology and obviously such evolution was not intended by the Buddha. (Last, least and just for fun, the first root of the word “psychology” comes for the Greek “psykhe," which means “soul”, an entity that Buddhism considers non existing). So Buddhist psychology is an inconclusive puzzle, which must be completed with pieces from other schools and made up by each scholar within his/her own specialization and frame of mind.

Jack Kornfield’s approach to the subject is described in THE WISE HEART. Here he explains in detail what he calls the twenty six principles of Buddhist psychology. I am not very happy with the result. Most items are indeed principles —comprehensive and fundamental rules— though some, as you could expect, are no more than basic Siddhattha Gotama’s Teachings. Examples: Don’t cling to self (#5), be mindful of your body (#8), your thoughts (#10) and your intention (#17), release grasping/be free from suffering (#16). and follow the middle way (#24). A few other, such as see inner nobility of human beings (#1) and recognize and transform unhealthy patterns of our personality (#12), are just nice recommendations that you find in almost any personal growth writing. A couple of principles, shift attention from experience to spacious consciousness (#3) and mindful attention to any experience is liberating (#7), seems to contradict each other.

Buddhist psychotherapy further complicates the whole subject from the strict doctrinal point of view. Whoever agrees to work with a therapist is after some kind of change, namely wanting to be somebody different from what he/she currently is. I see problems here. The desire to change is the THIRST, the second noble truth, the root of suffering, “the craving that makes for further becoming” (Thanissaro Bhikkhu), “the craving that produces renewal” (Ñanamoli Thera), or “the craving which leads to renewed existence” (Peter Harvey). Most therapy cases, as described extensively and illustratively by Jack Kornfield, portray situations that obviously aim at modifying mental health conditions. There the Buddha’s Teachings and the Buddhist meditation techniques have proved to be excellent tools to help patients. But they were just some of the tools that are to be used in connection with other techniques of, so to speak, conventional western therapies. You can hardly talk of such a thing as a purely / exclusively Buddhist approach to psychotherapy.

The supporting material of each principle is excellent thanks to the long experience of the author both as a psychologist and a therapist, on one hand, and as the Buddhist practitioner and scholar of many years, on the other. Most quotations prove very helpful to the author purpose, particularly those by Ajanh Chah. The Buddha’s quotations are also most appropriate still, as the meticulous picky reader who often checks alternative translations, I would love to see the suttas or discourses where they are taken from. This is particularly important to take into account when excerpts from the Mahayana texts are quoted since they are farther away from what might actually have been the Buddha’s words.

Jack Kornfield makes THE WISE HEART a very entertaining good-title-to-read book. But it does not match the expectancy created by the subtitle.

The Pragmatic Spirituality

According to the French contemporary philosopher André Comte-Sponville, we can be spiritual without the need to believe in a Divine Principle. The important matter, according to the writer, is not about God, religion or atheism but about spiritual life. He states «The spirit is not a substance. Rather it is a function, a capacity, an act (the act of thinking, willing, imagining, making wisecracks…) and this act, at least, is irrefutable since nothing can be refuted without it». Spirit as substance, on the other hand, is easily contradicted and not possible to prove true. What is then spirituality? Comte-Sponville defines it as follows: «Spirituality is our finite relationship to infinity, our temporal experience of eternity, our relative access to the absolute». In his book The Little book of Atheist Spirituality establishes that the sacred does not necessarily implies metaphysical beliefs. The Buddha, Confucius and Lao-Tzu not only did not consider themselves gods or prophets but neither identified themselves with any kind of deity or transcendental form. In consequence the original and pure expressions of Buddhism, Confucianism and Taoism had more to do with ways of proper living than with rituals or ceremonies, more with meditation than with declarations of faith. Within these three ancient philosophies it is possible to be «religious» without being theist. And within Comte-Sponville’s definition of spirituality lies the «territory» of PRAGMATIC BUDDHISM.

On Intelligence

During the past half-millennium the history of anatomy documents the peculiar custom of using the most advanced technology of each era as the definite model of the human brain. The first match was with clockworks during the sixteenth century; then with the steam engine, in the nineteenth century; one hundred years later with telephone switchboards in the first half of the twentieth century, and in the recent decades, naturally and expectedly, with electronic computers. However sound they might have appeared at each time, all these comparisons proved inadequate after a while. All have fallen short when matching up manmade machines with the extraordinary prodigy of the human organ that designed them.
.
Twenty years ago Jeff Hawkins, the architect of many technologies and a successful Silicon Valley entrepreneur, decided to turn the metaphor all the way around and walk it in the opposite direction. Instead of starting from already invented equipment to develop explanatory models, Hawkins decided to first understand the way the brain operates—more specifically, how the cerebral cortex works—and design from there on a new technology. With such a challenge in mind, after studying neurology on his own and co-working with many scientists, the ambitious businessman initiates a monumental (if not chimerical) project to design and build electronic equipment that is to operate similarly to the human brain. Numenta, a company founded by Hawkins in 2005, has the mission to make this initiative a reality. His book ON INTELLIGENCE, written with science journalist Sandra Blakeslee, describes the reasoning behind his adventure, the factors that support the idea, the obstacles that make it extremely complex and the scientific developments that will contribute to its realization.
.
There is only one chapter in the book complex and difficult to read (the author warns about this) that presents his view of a detailed model of the functioning of the cerebral cortex, the thin layer of thirty billion neurons that surrounds the brain. Even with this exception, ON INTELLIGENCE is an entertaining and educational book. The description of the four attributes of the cerebral cortex that make it radically different from electronic computers is fascinating. The first attribute is the storage of sequences of patterns (instead of isolated data interrelated by data models and database software) that enables the recording and recalling of stories or sequences. The second is the ability to pick the full story or sequence from only a fraction of any part of whole without the need to access the complete pattern (we recognize a song by just listening a bit of it). The third is the conservation of the essence of every pattern although the rest of the information might be variable (this is why we recognize incomplete objects or identify people we have not seen in years despite changes of age, contexture or makeup). The fourth, the difficult-to read chapter of the book, is the storage of the patterns in a hierarchical structure.
.
These attributes provide the cerebral cortex an intellectual capacity quite different from those put forward in previous interpretations. According to Hawkins the cortex is an organ of prediction; predicting is the main function of the human brain and this capability is the very foundation of intelligence. The neurons involved in any activity (or some associated neurons yet to be discovered) are activated prior to the arrival of the corresponding sensory signals, be they visual, auditory or tactile, anticipating the coming events from some sort of extrapolation of all the patterns that the cortex has already in its memory. For example, when someone enters a restaurant where he never has been, he can "predict" with a good degree of certainty in what direction are the bathrooms. When the event is completed, if the result matches expectations (this happens most of the time), the owner of the brain does not even realize that a verification transaction was performed. If, on the contrary, expectations do not coincide with reality, there is a surprising reaction, followed by corrections and learning lessons that eventually lead to the creation of new patterns.
.
In Hawkins’s perspective, the human brain is an organ that builds models based on patterns and analogies and generates with them creative predictions. When it does not find correlations, the brain invents them anyway with minimum consideration on how preposterous they may turn out. Pseudoscience, prejudices, intolerance and religions are the result of these inventions.
.
The concept of prediction that Hawkins developed in 1986—we should remember that he did not graduate in neurology—was later confirmed in independent scientific studies. For example, Rodolfo Llinás, a neuroscientist at the New York University School of Medicine establishes in 2001: "The capacity to predict the outcome of future events—critical to successful movement—is, most likely, the ultimate and most common of all global brain functions." I believe the development of truly intelligent machines is an unfeasible project. Its endeavor, nevertheless, will lead to many new scientific discoveries. The brilliant entrepreneur recognizes that his target is neither the invention of an electronic model of human consciousness nor the production of machines that arrogantly say "I." His main interests aim at the development of computers with vision, the design of thinking robots and the construction of machines with capacity to learn. The invitation to the greed of the young generations to join in some way the great idea is outside the context and beauty of the whole project. Contributing to human growth or making a difference—not plain utilitarianism—should be the driving forces of scientific research. Still, from my perspective of cognitive science enthusiast, I consider that the very description of the functioning cerebral cortex (I suppose that a few neuroscientists may disagree with it) and the concept of prediction as the fundament of human Intelligence far deserve the reading of this excellent book.

Buddhism should not be religion

The Teachings of the Buddha are essentially a way of living with no room for beliefs, ceremonies, rewarding heavens or punishing hells. Buddhism is a religion; the Teachings are not. If Buddhism did not exist, a Buddhist would be somebody who practiced the Teachings, like a violinist is one who plays the violin and a pianist, one who plays the piano. If there is no “violinism” or “pianism”, semantically speaking there should not be "Buddhism". As good violinists or pianists, authentic Buddhists do not need to believe in metaphysical hypotheses or perform strange rituals; they only need to practice something. If they practice seldom, results are poor. If they practice a lot, progress is remarkable. If they practice permanently, they become virtuosos. Similarly, as musicians should abide by musical theory, Buddhists should act in accordance with the Natural Order.
.
The Natural Order refers to those aspects of nature and experience that relate to the instructions on how to live. Eastern languages use one single language for bothTeachings and Natural Order: This is DHAMMA the most important word for Buddhism. In summary, the Teachings of the Buddha are a way of living (not a religion).Additionally, but not less important, the Teaching are in line with contemporary thought and the most recent findings of neurology and cognitive sciences.

Pragmatic Buddha: Non-religious Buddhism

At that time "the world was so recent that many things still lacked names, and in order to mention them it was necessary to point". With this imaginative metaphor Gabriel Garcia Marquez describes the immemorial remoteness of his One Hundred Years of Solitude’s early days. In the same way, the fingers of modern scholars are now pointing to the Buddha’s pragmatism, twenty four centuries before such word entered languages after being coined by North American philosopher Charles S. Peirce.
.
Two paragraphs, appearing in many Buddha’s discourses, corroborate this assertion. The first one, a summary of his Teachings in itself, is Siddhattha Gotama’s recurrent repetition of his four noble truths: “I only explain the reality of suffering, the origin of suffering, the cessation of suffering, and the path to the cessation of suffering". The second one are the Buddha’s answers to a disciple who was requesting clarity on a number of uncertain questions related to the nature of the cosmos, the immanence of the soul and the existence of the buddhas after their death. Says Siddhattha Gotama: “In the discussion of any hypothesis about supernatural matters—be them the eternity or finitude of the universe, the existence or nonexistence of the soul, its immortality or its disappearance, rebirth or reincarnation—the affirmation or negation of any position about such issues is only a bunch of opinions, a desert of opinions, a manipulation of opinions that in no way leads to the cessation of suffering.” In other words, the only notions of importance for the Buddha are those few things that lead to the end of suffering; any action or discussion that does not help in that respect is merely a complete waste of time.
.
Pragmatic is the person who uses a practical approach to problems and matters of everyday life; for such person, the truth is whatever works and produces results. Rules and behaviors must go together and have beneficial consequences; therefore, theory and practice should not belong to different domains. (Pragmatic comes from Greek pragmatikos meaning “versed in matters of business"). The Teachings of Buddha are pragmatic, says Anglo-German Buddhist scholar Edward Conze, because they avoid speculation and aim only to the habits and practices that lead to the cessation of suffering. The four noble truths are the only the only necessary truths. The end of suffering results from knowing them, recognizing their imperative need and actually experiencing them. Knowledge needs to be lived if it is to become wisdom.
.
The pragmatic vision of the Buddha is most appropriate for the modern individuals interested in putting an end to their anguish—the Henry D. Thoreau’s “mass of men who live lives of quiet desperation”—by some practical approach that excludes abstract concepts and unexplainable dogmas. When an approach works for someone, it will definitely be the “truth” for him or her.