What happens in your brain and body during focused attention meditation?

In focused-attention (FA) meditation, the meditator directs their attention towards a neutral bodily sensation, and gently returns it to that sensation whenever they notice that their mind has wandered. In Shamatha meditation, for example, the focus of attention is the sensations associated with breathing in and out.

Focusing our attention in this way helps to replace the fight-or-flight response with the relaxation response. This kind of meditation activates the “parasympathetic nervous system”, which is the branch of the autonomic (or “involuntary”) nervous system that restores calm after an immediate threat has passed. The parasympathetic nervous system slows our breathing and heart rate, for example, and promotes digestion.

Research has shown that FA meditation reduces blood pressure and lowers levels of the stress hormone cortisol circulating in the bloodstream.

Networking

In the brain of a person practising FA meditation, a network of regions known as the default mode network becomes active whenever their mind wanders from the chosen object of attention. The default mode is involved in all kinds of self reflection, from planning what you will have for lunch to thinking about how you will reply to an email from your boss.

A study suggests that when a person practising meditation realises that their mind has been wandering, another constellation of brain regions known as the “salience network” becomes more active. The key hub of the salience network is a structure called the insula, which is associated with emotions and awareness of bodily sensations.

Finally, when the meditator restores their attention to the breath, parts of their brain involved in top-down cognition become more active. These include a region at the front of the brain within each hemisphere, known as the dorsolateral prefrontal cortex, which is closely involved in planning, decision-making and working memory.

By repeating this practice of focusing on the breath, noticing when the mind has wandered, and restoring attention to the breath — again and again — the meditator strengthens connections between the parts of the brain involved. As a result, over time, it becomes easier to restore calm whenever the need arises.

Activity: Breathing meditation

Try this quick, simple exercise every morning before you check your emails. It involves directing your attention inwards, to the sensations of breathing. This has the effect of stilling the mind, allowing us to set aside any unhelpful thoughts.

Focusing on the breath activates the part of the nervous system that is responsible for relaxing the body (see above). By establishing a sense of calm at the start of a working day, this exercise will help to boost vigilance, enhance memory, and improve decision-making.

Instructions

In this brief meditation, we settle into the present moment. We are not concerned with the past or future — just focused on the simple bodily sensations, here and now.

If you are sitting in a chair, position your feet squarely, with the soles resting flat on the floor.

Ensure your overall posture is upright in the chair, but relaxed — alert and dignified, but comfortable. Lower your shoulders and rest your hands one on top of the other in your lap.

Now close your eyes and focus on how it feels to have a body… its weight in the chair…

Notice where your body makes contact with the back of the chair… and with the seat.

Become aware of the sensation of the soles of your feet resting on the floor.

Focus on the heels… the instep… the balls of your feet… your toes.

Now turn your attention to the sensations of breathing. Notice how it feels as you inhale… and exhale… Pay attention to the rising and falling of the abdomen…

Note the changing sensations in the tips of your nostrils as you breathe in and out.

Don’t try to change the breath in any way, just observe it.

If you notice that your mind has started to wander, gently bring your attention back to the breath, without judging yourself. It’s perfectly normal for thoughts to arise of their own accord. Simply let them go whenever you notice that this has happened.

Return your focus to the sensations of breathing in… and out.

Now start to count each successive inhalation, again without trying to control it in any way. One… two… three…

Each breath is slightly slower than the last.

When you reach ten, slowly open your eyes.

Rest for a moment and enjoy this sensation of stillness and restfulness at the start of your day.

This post was written with James Drever of Careful Digital for week 1 of his 3-week Intentional Technology course. The next post explores what happens in the brain as we become more aware of how our minds work

References

Mitchell, M. Dr. Herbert Benson’s Relaxation Response. Psychology Today, 29 March 2013. (This is a summary of how the relaxation or “rest and digest” response restores calm to the mind and body after a threat has passed and the fight-or-flight response is no longer needed.)

Pascoe, M. C. et al (2017). Mindfulness mediates the physiological markers of stress: systematic review and meta-analysis. Journal of Psychiatric Research; 95: 156-178. (How meditation can alleviate the harmful effects of chronic stress on the body.)

Hasenkamp, W. et al (2012). Mind wandering and attention during focused meditation: a fine-grained temporal analysis of fluctuating cognitive states. NeuroImage; 59(1): 750-760. (Changes in the activation of different brain networks as attention repeatedly wanders and is restored during FA meditation.)