Mindful Acceptance

Join Jay in a meditation session titled "Mindful Acceptance," where he intertwines the realms of mindfulness and neuroscience. In this session, Jay takes you through an intriguing exploration of the brain, focusing on the amygdala and cingulate cortex, and their roles in processing emotional and physical pain. Discover how embracing mindfulness can change your approach to life's challenges.

Photo by Gantavya Bhatt on Unsplash

Transcript

Hello,

My name is Jay,

And I'm glad you're here.

I will be leading the session,

And we'll be discussing mindful acceptance from a neuroscientific perspective.

And we'll also lead a meditation where the intention is to apply this understanding in our experience.

So I'll introduce with the more neuroscientific aspects,

And we'll then invite you to join me in that meditation after the initial discussion.

So to begin,

I want to discuss a portion of the brain that I think most people might be familiar with hearing at least,

And that is the amygdala.

The amygdala is a almond-shaped structure near the base of the brain,

And there is one of these almond-shaped structures for each of the hemispheres of the brain.

And it functions as one system,

As the human brain does,

Even given its left and right hemispheres.

The amygdala is involved in emotion and memory,

But memory that is related to the emotion and the emotional response under the circumstances in that moment.

So the reason for this is to encode for potentially dangerous or threatening circumstances,

And to then avoid those circumstances moving forward.

Another part of the brain that is largely implicated in pain and emotional distress is the cingulate cortex.

And that sits below the cerebral cortex,

Which is the thick outer portion of the brain,

The quote-unquote most developed,

Or I guess probably more accurately the most recent development in biological evolution.

So the cingulate cortex serves as a bridge,

An information bridge,

Between the limbic system and the neocortex.

And this is a bidirectional pathway,

So information travels top-down from the neocortex,

Which again is the more recently developed portions of biological evolution,

Specifically that there has been a growth in this area in human beings,

But also a shift in the connectivity.

And that seems to be one of the major,

Major factors in the way that we are,

Is this shift in connectivity.

But again,

It is,

You need both.

We wouldn't be what we are without both the growth in this area and the shift in connectivity.

So these sort of higher functions,

Quote-unquote,

Being able to plan effectively,

Being able to orient towards a goal,

Being able to develop and interpret concepts,

Sort of the more analytical things about our human nature,

That is where a lot of that processing and function occurs,

Is in the neocortex.

And the cingulate cortex is connected to the neocortex and also the limbic system.

And the limbic system is largely involved in emotional response and is a much older system in terms of evolution to predate humans by quite some time.

A specific part of the cingulate cortex called the dorsal anterior cingulate cortex is a smaller structure that's involved in the processing of negative emotion that is related to pain,

Typically like physical pain,

Whereas emotional distress is largely processed through the limbic system to include the amygdala.

An interesting finding in recent neuroscience research history is that of the neurologic pain signal.

And this was a pain signal that was discovered by a group in 2013 that's referenced in the study that I referenced in this session.

And it's a neural network that consists of major structures that includes anterior and posterior portions of the cingulate cortex.

And the neurologic pain signal has been used reliably in research since its discovery.

And what that says is that there is a way to reliably identify pain in a given system.

And it is specific to physical pain,

But that is certainly an important implication if this research and if this neurologic pain signal is detected across large varieties of biological life.

Because it would indicate that there is the subjective experience of pain in addition to the physical and very grounded experience,

Biological experience of pain,

Which seems like an obvious thing,

But it is something that is sort of complicating.

That distinction between the two is complicating research in conscious experience,

Which is a whole other topic that I discuss in a different session.

But to loop back and sort of summarize,

The amygdala and the cingulate cortex are functionally active in the experience of physical pain or emotional pain and distress.

And that these structures and a particular signal can be derived from the experience of pain is indicative of consistency,

Which can then be sort of strategized,

I guess,

If you will,

In a very sort of passive way with mindful acceptance.

So the study that I want to reference to highlight some of these points is one that was conducted in 2019 by Kober et al.

And in this study,

The researchers studied pain and negative emotion in mindfulness-trained groups and a control group.

And at the end of the study,

The participants in the mindfulness-trained groups reported lower experience of pain,

And they displayed a blunted sensory experience of pain in addition to lowered stress levels,

Both through report and indicated by fMRI.

And this was in comparison to the control group,

Which was instructed to respond naturally,

Whereas the mindfulness-trained group were trained specifically to adopt two intentions.

And the first is to be attentive to the present moment sensation.

And the second is to have non-judgmental acceptance of the sensation as it is,

Allowing it to exist without trying to avoid it or react to it.

And so those two things were embodied by participants in the mindfulness-trained groups.

And those two points were referenced from a study in 2004 by Bishop et al.

And it is also a major point in mindfulness-based stress reduction practices.

So both groups were subjected to fMRI scans using BOLD sequence.

And BOLD stands for blood oxygen level dependent,

Which essentially says what is happening there is that when a part of the brain activates,

It needs more resources,

It requires more resources.

And so then blood is rushed to that area in order to provide those resources to sustain activity in that area.

And so this is observed on a functional magnetic resonance image scanner,

FMRI scanner.

And so both the mindfulness-trained groups and the control groups were subjected to the fMRI scans.

And during the fMRI scans,

Participants were displayed or,

Well,

They were first displayed images that you have both a negative image bracket,

If you will,

For mindfulness and the control group,

In addition to a neutral image that was displayed for mindfulness-trained and control group.

And in addition to the images,

Which are meant to prompt negative emotion or neutral emotion,

There was the thermal stimulation that had also occurred while the fMRI scan was being conducted.

And the two conditions for the thermal stimulation was hot in order to induce mild pain and neutral,

Warm,

To induce a neutral stimulus.

So it's a change in experience,

But it's not painful.

And again,

Those were both applied to the mindfulness-trained and the control group in the fMRI scan.

And so again,

Participants had lowered sensations of pain and a lower biological response to pain,

In addition to a reduced response to the negative stimulus that was meant to prompt an emotional response.

And this was correlated directly with what group that they were in.

So in the control group,

This did not occur.

This reduction in negative experience,

Both in physical pain and emotionality,

Did not occur in the control group that was told to react naturally.

And so by accepting the negative stimulus,

Whether it be based in emotion or based in physical pain,

By allowing it,

It actually reduced the intensity of it.

And so this was seen in the biological results as a reduced sensory input of the sensation itself.

So there was sort of like a bottom-up regulation.

So before the sensory input was even perceived and processed,

It was being down-regulated by the system itself,

The human system itself.

And this is in contrast to more effortful top-down regulation strategies,

Which tend to use perspective shifts and things like that to reduce the negative emotionality or the negative experience of whatever that stimulus is,

Whether it be emotional or physical.

So to kind of wrap all that up,

What seems to be happening in this study in particular,

And from what I've experienced and what I've seen others experience,

Is that when we're able to accept the pain that's present,

Whether it be emotion or physical pain,

That reduces the intensity of it.

And that also tends to reduce the duration of it.

Whereas when we become attached to it,

It's like the system fixates on it and enhances its effect.

And it's an easier said than done kind of thing.

You know,

Like being accepting of,

Let's say,

Chronic pain is an incredibly difficult thing to do,

Even if simply accepting and allowing something is a relatively passive kind of thing.

You can start to feel effortful when the intensity of that pain is so high.

And I would encourage you to consider that that's the sort of preparation in meditation,

Is that our ability to be accepting in moments of intense experience,

It's developed over time.

And when we're presented with a situation that's particularly experienced in an experience that's particularly intense,

And we might not be ready for it,

Then that is a way to prepare oneself for potentially intense experiences,

Is through a regular meditation practice.

So at this time,

I'll invite you to shift gears with me and get into a comfortable place and space and position.

And if you need to take a moment to get settled at this time,

Then I would encourage you to do so.

I'll start by inviting you to take a couple of deep breaths to settle into this space.

So wherever you may be at this moment,

And whatever posture or position you've decided to take for this meditation,

I want to encourage you to go with what feels comfortable,

If you haven't done so already.

Whether that be lying down or seated,

Or whatever other position may work for you.

I encourage you to start to notice the sensation at the bottoms of your feet.

Notice if there's any sensation in this area.

Whether it be a tingling or the sensation of air across the bottoms of your feet,

Or maybe cloth in the case that you're wearing,

Something over your feet.

Notice as much about the sensation as you can.

Maybe there's a pressure in this area.

Maybe there's a pressure in this area.

I invite you to guide your attention from the bottoms of your feet,

And to wrap around the arch of your foot,

Over the tops of your feet,

And around the ankles in the back of the foot.

Notice any sensations or feelings that occur when you shift your attention into this area.

Maybe a sense of support.

If there's any discomfort in this area,

I encourage you to allow that discomfort to be present.

In a sense,

Become acquainted with the discomfort itself.

It is simply a part of your experience.

It is not the entirety of your experience.

So,

If you're ready to shift your attention,

I would encourage you to bring your attention to the backs of your lower legs,

Your lower calf and upper calf.

And the area in the front of your lower legs,

Your shin,

And the smaller muscles that help with fine movement.

So,

Notice any sensations as they occur.

Again,

The invitation to hold the intention of mindful acceptance is always present.

In every moment,

A calm,

Reassuring sense of acceptance is present.

Now,

I invite you to shift your attention to your upper leg.

The area just above your knee.

And I encourage you to notice any sensation that may be occurring in this area.

Perhaps just below this area.

Now,

If there is any discomfort present,

I again invite you to allow it to be present.

Simply observe the experience of this discomfort with calm acceptance.

So,

Now,

Begin to shift your awareness higher in the body.

I encourage you to move your attention,

When you're ready,

To your hips.

This part of the body is a major source of energy,

Both physically and spiritually.

So,

Notice any sensations in this area.

And again,

If there's any discomfort,

To simply allow it.

To truly,

Simply allow it.

I encourage you to sit in the silence of acceptance.

So,

Now,

If you've become lost in thought,

Simply guide your attention back to the sensations in the area of your hips.

Simply resume the point at which you left off.

So,

If you're ready to shift your attention,

I would encourage you to shift your attention,

Again,

Moving higher in the body,

And to have an emphasis of attention on the spine.

On the spine.

If it feels right to straighten your posture,

Notice the entirety of the moment,

And the interconnectedness of moments.

As you straighten your posture,

If you do.

The spine is a remarkable structure in nature.

It is it is not only our support and our core,

It also is a functional bridge from a connectivity standpoint.

The nervous system branches out from the spine,

Out to the rest of our body.

The rest of our body.

Sort of the strings of connection that stem from the root.

So,

Notice any sensations that are occurring.

Maybe micro movements,

Small adjustments,

That occur within the body.

Constantly readjusting to the ever-changing flow,

Moment to moment.

That is not something that we ordinarily observe in our usual experience.

But when we have a depth of attention in the moment,

It becomes apparent.

Notice the rhythmic motion that occurs as you breathe.

So,

I invite you to shift your attention once more.

Guide your attention,

If you choose to,

Up your spine towards the tops of your shoulders and the back of your neck.

And allow your intention to include this area and expand that attention to that area around your scalp.

Notice any sensation that is occurring in this area.

This area is a hub for energy production in terms of brainwaves.

Brainwaves.

As I speak and as you listen,

There's a fluctuation,

Not only in our experience,

But in the neurological and biological representation of that change in experience.

So,

If you've become lost in thought,

I would invite you to anchor your experience in the observation of it.

Continue to notice the moment,

The sensations around the back of your neck and around the top of your head.

So,

I encourage you to observe if there have been any negative emotions.

Where is the root of that negativity,

Of that pain,

Of that distress?

I invite you to allow it.

So,

I invite you to,

When you are ready,

Begin to bring your awareness of your surroundings into the front of your experience.

Notice what's occurring around you.

Notice your body in this space.

If it feels right to take a few deep breaths as you become reacquainted with the space,

Then please do so.

I invite you to start to become fully present in the moment,

In its entirety,

In the space and everything within it.

And if it helps to move your body to become reacquainted with the space,

Then please do so.

Please move as you need and do what feels right to settle back into the moment.

So,

I would like to thank you for joining me in this session and for taking the time to be present with yourself.

I would like to leave the listener with a quote by Lao Tzu.

And Lao Tzu is a major philosophical figure in Daoism.

Quote is,

Life is a series of natural and spontaneous changes.

Don't resist them.

That only creates sorrow.

Let reality be reality.

Let things flow naturally,

Forward,

In whatever way they like.

Thank you and take care.