Dubious Connections: Oxytocin and Equinimity
Posted: July 18, 2011 Filed under: Mindfulness, News, Science, The brain | Tags: equanimity, four limitless qualities, janelle weaver, oxytocin, scientific american, scientific american mind, university of amsterdam Leave a commentWelcome to the first installment of Dubious Connections where I attempt to take a story from the mainstream media and spin some dharma magic from it.
In the May/June 2011 issue of Scientific American Mind, Janelle Weaver describe a study in which scientists at the University of Amsterdam had Dutch men inhale oxytocin. More on that in a minute. It’s already well established that oxytocin, a hormone/neurotransmitter, is implicated in the development of the bonding in humans. Activities like breast feeding, love making, and greco-roman wrestling can cause the surges of hormone that help bond mother to child, and lovers to one another. The aforementioned psychologists found a flip side to this mechanism previously never suspected to be coin-like.
After the study subjects inhaled the oxytocin they “were more likely to associate positive words, such as joy and laughter, and complex positive emotions, such as hope and admiration, with Dutch people than with Germans and Arabs.” But are you satisfied with just knowing word associations? Neither were the Dutch scientists, so they set-up an experiment that apparently didn’t remind the ethics committee enough of Dr. Stanley Milgram. They created a scenario in which the participant could prevent a runaway trolley from hitting and killing five people by diverting it down a different track which would lead it to hitting and killing only one person. Not a bad deal in the touch-and-go world of ethical dilemmas. According to Ms. Weaver, the study found that Dutch men high on oxytocin “were less likely to sacrifice a Dutch male than a German or Arab.”
If I’ve read the reporting correctly, and given my reading comprehension I should be second-guessed, it seems as though oxytocin simultaneously strengthens intra-group bonds and makes it easier for us to throw everybody else under the bus, er, trolley. If there was ever an anti-equanimity drug, oxytocin is it.
No wonder the four limitless qualities can seem impossible to achieve. Not only ought we develop love, compassion and empathetic joy, but we should be shining these heart lights on every sentient being equally. At times I want to hit every being with a trolley equally, but I’m guessing that doesn’t count as having achieved the four limitless qualities. But doesn’t oxytocin make equanimity impossible? Sure it makes me love more those I already love, but it also makes the other even more other-y. Whether it’s the guy who beat me up in high school or a fan of the opposing baseball team, oxytocin makes me dislike him, or at least care less about him more than ever. Let’s keep in mind though that oxytocin seems to intensify feelings, thoughts and biases that we’ve already established. What if we can change those feelings, thoughts and biases? Would oxytocin still be an anti-equanimity menace?
As Geshe Wangyal stated in the Door of Liberation, we should make the resolution:
All beings are the same. Each wants happiness and doesn’t want misery. All beings are relatives. Therefore I will learn equanimity and be free from attachment and aversion to near and far, helping some and harming others…
To consider all beings family, or to believe that all other beings have at one point been our mothers, are strong, emotional images; believe me, you haven’t met my family. Regardless of your particular take on reincarnation, one could propose working through the exercise of imagining we have tight bonds with all beings. This exercise, if done diligently and in earnest, could utilize oxytocin’s effects to generalize those positive bonds to everybody else. Even the guy who beat you up in high school? Well that’s the trick, but why not?
Science News: Mindfulness Meditation Changes Brain’s Gray Matter, part 2
Posted: January 28, 2011 Filed under: Mindfulness, News, Science, The brain | Tags: Atlantic Monthly, brain, Erik Hayden, meditation, mindfulness, New York Times, news, research, science Leave a commentEven the New York Times has gotten in on the act. Today they published an article titled How Meditation May Change the Brain on their Well Blog. Hasn’t quite hit the main paper yet, but it’s still the Times.
And The Atlantic Monthly quotes the NYT’s report in their Cliché Watch Blog. Erik Hayden, author of Meditation is Good for You — Not Sure Why, presents what appears to be an unnecessarily snarky spin on the story. He characterizes meditation as “thinking about nothing” so that tells you where he’s coming from. I have to admit I’m curious about what Mr. Hayden finds so cliché, but apparently it’s not sarcasm or cynicism.
Science News: 8 Weeks of Mindfulness Meditation Changes Brain’s Gray Matter
Posted: January 27, 2011 Filed under: Mindfulness, News, Science | Tags: mindfulness, news, research, science Leave a commentEvery once in a while, research on mindfulness gets mainstream press coverage. Not only is mindfulness therapy not a fad, according to the LA Times, but in even wider national coverage, scientists at Massachusetts General Hospital, as reported by Business Week, have shown that 8 weeks of mindfulness meditation can increase
gray matter density in the hippocampus (important for learning and memory) and in structures associated with compassion and self-awareness.The investigators also found that participant-reported reductions in stress were associated with decreased gray matter density in the amygdala, which plays a role in anxiety and stress. None of these brain structure changes were seen in the control group.
Business Weak also reported the primary investigator, Britta Holzel, as saying
“It is fascinating to see the brain’s plasticity and that, by practicing meditation, we can play an active role in changing the brain and can increase our well-being and quality of life.
So now we know that there’s a strong correlation between the practice of meditation and changes in the brain that correlate with increased well-being and a higher quality of life. Amazing! Next question: How does it work? What is the mechanism behind the brain changes. Is it the focusing? Stress inoculation? Gentleness with self and others? Living in the present moment? Maybe it’s all of the above and more, and I’m looking forward reading the science on these questions as it’s published.
Here are some additional links to articles on this release:
- Business Week
- BBC (with video)
- UPI
Mindfulness: a multi-part definition, part 5
Posted: January 26, 2011 Filed under: Definition, Mindfulness | Tags: anxiety, beginner's mind, curiosity, definition, depression, gentleness, Jon Kabat-Zinn, Lizabeth Roemer, mindfulness, shame, Susan Orsillo, The Mindful Way Through Anxiety Leave a commentIn The Mindful Way Through Anxiety, Susan Orsillo PhD, and Lizabeth Roemer, PhD, define mindfulness as:
…a specific way of paying atttention to things. It involves purposefully expanding your attention to take in both what you are experiencing inside –your thought, feelings, and physical sensations — and what is happening around you. But the kind of attention you bring to noticing is an essential aspect of this practice. Mindfulness involves bringing a gentle and honest curiosity to your experiences. It involves looking at familiar thought, people, and situations with a fresh perspective, as if you had never encountered them before.
This is an interesting definition because it builds on Jon Kabat-Zinn’s definition, “paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally” from Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life, by breaking out process aspects of training in mindfulness. Where Kabat-Zinn outlines the minimum requirements for being mindful, Orsillo and Roemer add additional qualities like gentleness, curiosity, and beginner’s mind to the definition. Kabat-Zinn may argue that these additional qualities both support mindfulness and are a product of it, and I believe these are helpful, though not essential, aspirational qualities to outline, especially for those with anxiety, depression, and shame.
I received this book in the mail just today, and I look forward to giving it a thorough reading, and possibly even a review.
Labeling Judgement, Judgement
Posted: January 25, 2011 Filed under: Meditation, Mindfulness, Personal Exprience | Tags: judgement, labeling, meditation, noting, perfectionism Leave a commentI’ve been working with the noting technique recently. It’s comprised of simply stating internally what is being experienced; memories, sensing various stimuli, planning, discomfort, sadness, shame, judgement…etc. A common form of the instruction is to say the note to yourself twice, and during today’s meditation, this repetition struck home.
I was about halfway through my sit, and a the face of an acquaintance popped into my head. Without skipping a beat, my mind produced a negative judgement of the person, and I said “judgement” to myself silently. With the first mental utterance of the word came a painful self-condemnation for having the judgmental, and almost automatically I repeated “judgement” and realized the second one was for me, to let me off the hook for something that was only a thought.
That repetition helped me to see the judgement I was making about myself that was no more legitimate than the one I made about my acquaintance, but for that second or two I felt deserving of castigation. I was open to the work of judging myself, but not of the harder work of accepting myself, and letting go negative thoughts. This pattern is perfectionism and the nearly constant shame of the nearly constant realization that I am not perfect.
I’ll continue to label my thoughts twice, the first time to let go of a thought and the second to let go of my self.
Surprises
Posted: January 12, 2011 Filed under: Mindfulness | Tags: informal practice, surprises Leave a commentDoing the interior work of meditation or psychotherapy can feel like turning one blind corner after another. Often when just checking in with my body, I’ll get surprises I didn’t expect and definitely don’t want. For instance I was walking through a parking lot towards my office building. It was quiet, and I decided to engage in a little informal practice by feeling my breath and connecting with the silence. What I encountered was a racing heart and short irregular breaths. I’m sure the check-in didn’t cause this state, so it’s surprising to me that I can be walking around not aware that my body is in a panic state. Once recognized, the feelings were intense and unmistakable. By placing my attention on these sensations the panic dissipated, but I left with a different feeling of uneasiness. Am I truly walking through much of my life totally numb to saturated states like panic? How much of me am I missing? Is there a part of me that is willing me to ignore such bright red flags?
I’ve been told many times to be joyful when I recognize when my mind has wandered, and to be grateful when I can bring it back to my object of awareness. I do, though, have some strong feelings of grief for all the parts of my life that I’ve missed.
Mindfulness: a multi-part definition, part 4
Posted: December 18, 2009 Filed under: Definition, Mindfulness | Tags: definition, Heal Thy Self, mindfulness, Saki Santorelli 2 CommentsSaki Santorelli provides a more detailed definition of mindfulness elsewhere in Heal Thy Self, but for right now, I really like this one:
…a disciplined way of learning to pay attention to all that is arising within. This is called mindfulness.
This definition is powerful because it so clearly focuses on the fact that our internal selves are constantly changing, and to be mindful is to start with that. Ultimately, and frequently, we lose self-awareness, but this provides us with the basis of practice.
Each time that we awaken to no longer being present ourselves or to another is, paradoxically, a moment of presence. If we are willing to see the whole of our lives as practice, our awareness of the moments when we are not present, coupled with our intention to awaken, brings us into the present. Given our penchant for absence, opportunities for practicing presence are abundant.
Practice doesn’t make perfect, and that can’t really be our goal, but more about that later.
Mindfulness: a multi-part definition, part 3
Posted: July 26, 2009 Filed under: Definition, Mindfulness | Tags: definition, Dzongsar Jamyang Khyentse, mindfulness Leave a commentThe last definition entry may have sounded a little overwhelming. So, here, Dzongsar Jamyang Khyentse offers us some reassurance:
Awareness doesn’t prevent you from living, it makes living that much fuller. If you are enjoying a cup of tea and you understand the bitter and the sweet of temporary things, you will really enjoy the cup of tea.
Thank you to Ceez for bringing this quote to my attention.
Mindfulness in Schools
Posted: July 25, 2009 Filed under: Mindfulness | Tags: children, Education 1 CommentI’m just now learning about the use of mindfulness in education and schools. This application of mindfulness is new to me, but seems very promising.
One great example is Park Day School has a Mindful Schools community out reach program that teaches mindfulness to teachers and students in Oakland CA.
A couple of other information packed mindful education resources can be found at the Association of Mindfulness in Education and Mindfulness in Education Network.
Mindfulness: a multi-part defintion, part 2
Posted: July 25, 2009 Filed under: Definition, Mindfulness | Tags: definition, mindfulness, Miracle of Mindfulness, Thich Nhat Hanh Leave a commentIn the first part of this definition series, I gave you a pithy explanation from a Westerner. In this part, I’m going with Thich Nhat Hanh, a Vietnamese Zen monk and strong advocate of mindfulness.
In The Miracle of Mindfulness he quotes the Sutra of Mindfulness as saying:
When walking, the practitioner must be conscious that he is walking. When sitting, the practitioner must be conscious that he is sitting. When lying down, the practitioner must be conscious that he is lying down..No matter what position one’s body is in, the practitioner must be conscious of that position. Practicing thus, the practitioner lives in direct and constant mindfulness of the body…”
However he doesn’t leave us with a simple focus on posture. He adds:
The mindfulness of the positions of one’s body is not enough, however. We must be conscious of each breath, each movement, every thought and feeling, every thing which has any relation to ourselves.
That is a huge goal! Being mindful of what your body is doing and what your mind is doing. Noticing what the world is presenting to you in the way of bodily sensations. Spread that awareness to how those sensations make you feel and what thoughts they may trigger. Imagine what it might be like to have all of those things have equal weight in your attentional mind at once. Do you think you can do that? Do you think you can build up to it?
Many of the definitions I will be presenting and commenting on may not be the best known formulations by their respective authors. Kalea Chapman, Psy.D. has a great list of mindfulness definitions by psychologists and others, and he’s an admirable blogger on the topics of psychology/psychotherapy (including mindfulness) and big pharma. I strongly suggest you give the blog a look.

