Cognitive and Affective Brain Function Improvements with...
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Cognitive and Affective
Brain Function Improvements
with Mindfulness Meditation and
Yoga
Mandy Wintink, PhD
@ajwintink
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just breathe…
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Your experience today
• Introduction to Mindfulness
• Meditation
• Yoga
• Reflection of own brain, mind, thoughts, emotions,
behaviours (NeuroPsychoidiology).
• Attention, Stress Reduction, Compassion
• Evidence of changes in the brain associated with
mindfulness meditation & yoga
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What is mindfulness meditation?
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Mindfulness is paying attention
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Mindfulness is paying attention
to the present moment
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Mindfulness is paying attention
to the present moment
without judgment
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Sitting
Meditation
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Concerns When
Starting to Meditate
• Do I have to close my eyes?
• Do I have to sit cross legged?
• Can I lay down?
• What if I can’t do it?
• My mind is too scattered to
meditate.
• I believe in God, will it conflict?
• I don’t need to meditate. I
understand what it does.
• Will I bliss out?
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Concerns When
Starting to Meditate
just breathe…
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And so… how was it?
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What did you notice about your
Mind Brain
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Typical experiences during mindfulness
meditation
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start again…
just breath
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This is what I’ve noticed
about my brain & mind…
Awareness
• This is me, my body, my mind
Attention
• Focussed
• Productive
• Non-reactive
Stress Reduction
• Heart stopped racing
• Calm
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Mindfulness Meditation Changes The Brain
• Gamma waves (Lutz, Greischar, Rawlings, Davidson, 2004)
• Neural habituation to pain: reduced activity in insula,
cingulate, and amygdala before, but heightened
activity during pain. (Lutz, McFarlin, Perlman, Salomons, Davidson 2013).
• Increased Grey Matter in Hippocampus - specifically
subiculum (Luders, Kurth, Toga et al., 2013).
• Stress reduction correlated with decreased grey
matter in the Basolateral Amygdala (Holzel, Carmody, Evans et al.,
2009)
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What is yoga?
Yoking…
of the mind & body
with the breath
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What is yoga?
Yoking…
of the mind & body
with the breath
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Yoga
Meditation in
Motion
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And so… how was it?
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What did you notice about your
Mind Brain
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Typical experiences during yoga
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This is what I’ve noticed
about my brain & mind…
• Awareness
• Understanding of my body’s
limits
• i.e., self-care, reduced self-
harm
• Love, appreciation, acceptance, &
compassion for my body
• i.e., positive body image
• Reduced stress
• Physical Benefits
• Flexible, strong, & healthy
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What others have noticed:
• Eating disorders: decreased risk in those who follow a yoga program
(review by Klein & Cooko-Cottone, 2013)
• yoga-at-work program: more clear-minded, composed, elated, and
energetic, greater sense of life purpose and satisfaction, and greater self-
confidence in stressful situations. Scandinavian Journal of Work, Environment, and Health
• Sexual function: 12-week yoga program
• women: improved desire, arousal, lubrication, orgasm, satisfaction, and
pain.
• men: increased desire, intercourse satisfaction, performance,
confidence, partner synchronization, erection, ejaculatory control, and
orgasm. Journal of Sexual Medicine by researchers Dhikav
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Yoga Changes The Brain
• Gamma Waves (Vialatte, Bakardjian, Prasa, Cichocki, 2008).
• Pain tolerance correlates with Grey Matter in Insula (Villemure, Ceko, Cotton, Bushnell, 2013)
• Alternate-Nostril Breathing increased spatial
performance scores (Joshi & Telles 2008)
• Decreased cortisol and ACTH and increased
Serotonin, Dopamine, and BDNF in aged male
practitioners (Pal, Singh, Chatterjee, Saha, 2014)
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Summary
• You are a neuroscientist
• Check out your inner technology
• Use it wisely
• Reap the benefits
• Mindfulness is available here and now
• Mindfulness is applicable to this, right here
• Mindfulness is a practice
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Everyone can practice
mindfulness
meditation & yoga
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Thanks to our team!