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Renounce sensual pleasures
That bond is strong, say the wise. It hurls down, is supple, and
is hard to loosen. This too the wise cut off, and leave the world
with no longing, renouncing
sensual pleasures.
Tanha Vagga - The Dhammapada |
The science of meditation
Nimal Rajapakse, Ph.D.
Meditation: Over many millennia, people were aware of the
remarkable connection between the mind and the body. Recent scientific
research on the effects of meditation on physiology of man has
discovered the basic mechanics behind this amazing connection.
However, the 'science' of meditation, i.e. understanding how
meditation effects the physiology of the meditator and the outcomes of
such effects have just begun to take shape thanks to several researchers
based mainly in the United States.
Today, over one thousand peer-reviewed scientific research articles
published in many prestigious journals are available on this subject.
Studies on meditation
Many studies have shown that meditation has not only a mental effect
but also wide ranging and profound physiological effects. In this
article, key physiological effects of meditation and the mechanism of
action behind such effects are briefly summarized.
For in-depth information on the subject, several excellent monographs
and a large number of research papers are available. These can be easily
located using an internet search engine with a phrase such as
'meditation physiology' or 'science of meditation'.
Such recent searches have resulted in over 1,800,000 citations, over
1000 of which are scientific research publications.
In his pioneering work on the physiological effects of meditation,
Dr. Herbert Benson of the Harvard Medical School, in 1971 published the
results of his first study on meditation followed by the multi-year
national bestseller monograph, The Relaxation Response, in 1975.
It is a resounding testament to Dr. Benson's revolutionary insight
about the 'fight or flight response versus the relaxation response' that
this groundbreaking monograph is still available as a mass market
paperback even after 35 years of initial publication.
Dr. Benson was the first to suggest that the cause for societal
stress that we all experience from time to time in varying amounts is
the result of our inability to react to the stressful situations in the
way our bodies are programmed naturally during human evolution.
For millions of years, as creatures living in forests, our ancient
ancestors reacted to threatening situations in one of two ways. If the
threat was deemed manageable, they evoked the 'fight' response and
fought off the threat. If the situation was deemed hopeless, they ran
for their lives invoking the 'flight' response. However, once we began
to become more and more 'civilized' neither of these responses became
viable options.
The fight or flight reflexes
The fight or flight reflexes prepare the body for survival action
using the responses given on the left column in the table below.
However, modern man being unable to use up the physiological energy
created this way by our natural instincts, had to learn to cope with the
civilized norms and not respond to the stressful situations as the
nature had intended us to do.
The result of this is the stress that we all experience. However, Dr.
Benson pointed out that our bodies are capable of evoking another
response to curb the effects of the fight or flight response. He named
this 'the relaxation response'.
The principal difference between the two responses is that the fight
or flight response is automatic and the relaxation response needs to be
consciously evoked. Meditation is the technique for evoking the
relaxation response which bring about the results shown in the right
column in the table above.
Our bodies respond to meditation through three physiological systems;
1. Autonomic Nervous System,
2. Endocrine System and,
3. Musculature System.
These systems are very tightly interconnected and therefore
interdependent. The chemical changes resulting in one system often has a
cascading effect over the other systems.
The autonomic nervous system controls the body parts which function
automatically. It has two branches; the sympathetic nervous system which
increases arousal when the body is under threat.
The effect of this system is the 'fight or flight response' which is
characterized by increase in heart rate, blood pressure, breathing rate,
sweating, blood glucose, blood flow to muscles, alertness etc. The
other, the parasympathetic nervous system, is responsible for restoring
the body to a relaxed state.
In simple terms it can be stated that the sympathetic system is
designed to handle the stressful situations and the parasympathetic
system to return the body to its natural (relaxed) state.
The endocrine system
To study what part of the brain is effected by meditation,
researchers at the Harvard Medical School used MRI technology to monitor
activity of the brain while the subjects meditated.
They observed that meditation stimulated the sections of the brain in
charge of the autonomic functions such as digestion, blood pressure
regulation etc. The endocrine system releases hormones which modify the
action of the organs in response to the signals from the autonomic
system.
The main organ of this system is the Adrenal gland situated above the
kidneys. The adrenal gland produces the hormones adrenaline,
noradrenaline and cortisol. These three are responsible for preparing
the body for survival by invoking the appropriate response to any
stressful situation at hand.
Most of the other endocrine hormones are produced in the brain,
particularly in the hypothalamus. These are associated with changes in
the mood, pain threshold, immune system activity and the tone of smooth
muscles (the muscles of the organs).
The musculature system consists of skeletal muscles (the muscles
connected to the bones) and smooth muscles (the muscles of the organs).
The skeletal muscles are voluntary (work as commanded by the brain)
where as the smooth muscles are autonomous (work involuntarily).
All types of meditation effect all three above systems although in
varying degrees. Most early research work had been done on Concentration
Meditation, particularly Transcendental Meditation (TM) and Breathing
Meditation (anapana).
However, more recently, publications are beginning to appear on
Insight Meditation (vipassana) as well.
Control of breathing
One principal mode of physiological effect of meditation appears to
stem from the control of breathing. Respiration is directly linked with
the autonomic nervous system.
Chemical receptors in the walls of aorta (central conduit from the
heart to the body) and carotid arteries (main arteries in the neck that
supply blood to the brain) help to control breathing and are sensitive
to changes of the amount of carbon dioxide (CO2) circulating in the
blood.
Over-breathing results in lower CO2 concentration while
under-breathing leads to a build up of CO2 in blood. Mildly higher CO2
levels result in para-sympathetic dominance (relaxation) while severely
higher CO2 levels result in sympathetic dominance (fight-flight
response).
Shallow and controlled breathing in meditation causes mildly high CO2
levels and activates the parasympathetic system which leads to a feeling
of relaxation with decreasing in heart rate, blood pressure, blood
coagulation time and acuity of senses.
These effects are the result of reduction of the so called 'stress
hormones' adrenaline, cortisol etc. and the increase of endorphins or
the feel good hormones facilitated by the endocrine system as mentioned
above.
A recent medical invention uses the above hypothesis to reduce high
blood pressure simply by controlling the rate of breathing. A US FDA
approved electronic apparatus called RESPeRATE(r) utilizes patented
technology to deliver certain kinds of breathing exercises.
It is nothing more than a 'walkman' type listening devise which
commands the listener to breath in and out on cue. When these exercises
are performed for as little as 15 minutes a day, 3-4 times a week, they
have been shown to significantly lower blood pressure with no side
effects.
RESPeRATE(r), available for purchase for about US$ 300 from
www.bio-medical.com, utilizes a patented technology to pace breathing
from the normal range of 14 to 19 breaths per minute to the "therapeutic
zone" of under 10 breaths per minute. The same reduction of blood
pressure could be simply achieved via meditation as mentioned above due
to the slowing of the rate of breathing.
Furthermore, studies of the brain using electroencephalography (EEG)
during deep meditation have revealed a slowing and synchronization of
brain waves with alpha waves predominating. Emotional tension is known
to severely curtail the alpha waves.
Another type of brain activity called the theta wave, which is
practically non existent in chronically stressed states, begin to emerge
as the meditator enters into a deeper level of concentration. Alpha
state of the brain is most conducive to creativity and to assimilation
of new concepts while the theta state capable of producing deep insight
and intuition.
It is significant to note that increased alpha and theta activity of
the brain continues to exhibit for some time even after the meditation
session has ended.
Studies comparing different types of breathing during meditation have
concluded that deep diaphragmatic (abdominal) breathing was associated
with higher EEG alpha response. Thoracic (chest) breathing on the other
hand produced weaker alpha response.
Abdominal breathing
Abdominal breathing in which the diaphragm moves up and down in
concert with exhaling and inhaling respectively, is also known as 'Yogic
Breathing' since this practice was used by Yogis in India over many
centuries.
A popular public health web-site, WebMD, reported that follow up of
several studies which began in the '80s have revealed significant
cardiac and cancer benefits among groups of meditators compared to
control group of non-meditators.
The results reported were quite amazing to say the least. Overall,
the meditators were 23% less likely to die of heart disease and stroke.
The effect of meditation on hypertension was far more pronounced than
all non-drug treatments such as salt restriction, exercise and weight
loss.
During meditation the concentration of stress hormones such as
adrenalin and cortisol in blood goes down. Cortisol is one of the key
stress hormones. Consistently high levels of Cortisol in blood result in
a long list of physical ailments.
Another hormone produced in the brain, CRF (Corticotrophin Releasing
Factor) is the regulator of Cortisol production. Excess CRF in brain
tissue is linked to depression and mood swings.
Fast drop in lactate concentration
High levels of Cortisol makes the body crave for fatty food. The
excess fat intake is stored in the abdominal area and the resulting
abdominal obesity is a leading cause for type 2 diabetes, high blood
pressure and heart disease.
Another blood chemical significantly effected by meditation is
Lactate. Lactate is a byproduct of sugar and starch metabolism. Higher
Lactate concentration in blood produces feeling of anxiety. Studies have
shown up to four times as fast drop in Lactate concentration in
meditators compared to subjects resting while lying down.
During meditation, blood flow to the brain increases while less blood
is circulated to the rest of the body. Another blood chemical Arginine
vasopressin (AVP), a beneficial compound in retaining mental alertness,
have been measured up to four times the normal levels in meditators
compared to control groups. AVP in synthetic form is routinely
prescribed to patients with severe mental dullness due to old age.
In essence, modern science has uncovered the reasons behind the well
known phenomenon 'the mind-body connection'. It can be stated in simple
terms that when practised regularly over a period of time, meditation
can produce profound physiological effects.
It is quite satisfying to see that this age old technique has finally
undergone extensive scientific scrutiny. The conclusions on the
physiological benefits have been remarkable and the cascade of chemical
processes uncovered in the studies are amazingly complex and intricate.
The writer hold a B.Sc. degree in Chemistry from the University of
Peradeniya, Sri Lanka and, M.Sc. and Ph.D. degrees from the University
of British Columbia, Canada.
When not engaged in his professional field of Analytical Chemistry,
his interests lie in the fields of Future of Religion and the
Interaction Between Religion and Science.
Comparison of the qualities of the Fight or Flight Response and
the relaxation response
Qualities of the Fight or Qualities of the
Flight Response Relaxation Response
Increased heart rate Decreased heart rate
Increased blood pressure Decreased blood pressure
Increased respiratory rate Diminished respiratory rate
Higher pulse rate Lower pulse rate
Increased oxygen consumption Decreased oxygen consumption
Increased blood lactate Decreased blood lactate
Increased muscle tension Decreased muscle tension
Rapid production of cortisol Reduction of cortisol
Production of noradrenaline Reduction of noradrenaline
Unconsciously elicited Consciously elicited
Stress inducing Stress releasing
Outer focus of attention Inner focus of attention
Eyes wide open Eyes shut
Involuntary Voluntary
External stimulus Internal stimulus
Surprise, unpredicted, stimulus Daily routine or habit as stimulus
Unplanned Planned
Active internal dialog Quiet, silent internal dialog
Narrowing or focusing of attention Expansion of attention
Sensory Senses transcended
Physical activity Mental activity
Physical movement Physiology at rest
From non-movement towards movement From movement towards non-movement
Unlearned Learned
Elicited by loud noise Elicited by subtle sound then silence
Builds unhappiness Builds happiness
Increases rate of aging Decreases rate of aging
Helps the individual survive and evolve Helps the individual progress and evolve
Most excitation of consciousness Least excitation of consciousness
Ready for most effort Least effort
Repeated elicitation may lead to use of Repeated elicitation diminishes need to use
drugs narcotics and drugs
Experience of being at odds with Experience of being at one with environment
environment
Attitude of resistance Attitude of acceptance
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Kasi Nagar - A living shrine where pilgrims from the world converge
THAILAND: Thai Buddhists pay their respects to monks visiting to
collect offerings in Thailand’s insurgency-torn southern Pattani
province, 06 May 2007. AFP
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Kasi Nagar: There are several Buddhist texts translated from
the ancient Pali language of India, to depict the grief striken scene
there was at Kushinara (modern Kasi-Nagar), when Sakyamuni Gotama Buddha
passed away (His Parinibbana) on a full moon day, in the month of May
(453 BC or 483 BC? at the ripe age of eight years.
At that moment, and for days before his two faithful disciples,
Venerable Ananda and Ven Anuruddha, together with many monks were there
at his make-shift bed amidst tall flowering Sal trees. The great
Teacher's last words were:
"Brothers, recall these words very well. All that is composed is
perishable. Work diligently towards your own salvation"
When the Blessed One's final attainment of Nibbana took place, there
was a great earthquake. Brahma Samapthi uttered this stanza:
'No being in the world but shall lay down
The temporary compound of its person.
And even such a Teacher without peer
In all the world, perfected, with the powers,
Enlightenment, has attained complete extinction'
Kusinara did not become the living shrine till about the 12th
century. Both Maj. General Sir Alexander Cunningham and Archaeologist
Archibald Carlyle took a great interest, and extensive excavations were
carried out at the site to finally expose the Nirvana statue and the
stupa behind it.
The Nirvana statue of Gotama Buddha is 6.1 Metres in length, and has
been carefully executed out of a single block of red sandstone, probably
a type of Chunnar. The statue is placed on a brick pedestal. In 1956, as
part of the Buddha Jayanthi is placed on a brick pedestal.
In 1956, as part of the Buddha Jayanthi celebrations, at the request
of the Buddhist world, the Government of India restored the Temple
completely, giving it 'a new look' and more space inside for pilgrims.
The Buddha image remained untouched. It is an Archaeological treasure.
It is on record that, when Shri Jawaharlal Nehru, Prime Minister of
India, proposed in the India National Assembly that over a billion
Indian rupees be spent to archaeologically restore several places of
Buddhist worship in time for the Buddha Jayanthi celebrations in 1956, A
Communist Member of the State Assembly who sat in the Opposition side,
questioned the wisdom of such a proposal, and what benefit if would give
India, when thousands were hungry in Bengal.
Shri Nehru replied him in just one sentence, "What greater gift can
India give to the whole world than the message of the noble Buddha"!.
Buddhists of the world, those living in Sri Lanka, Myanmar, Thailand,
Cambodia, Nepal, Ladak, India, Bhutan, Vietnam, Japan, China and in
Taiwan are today grateful to the Indian Government Archaeological
Survey, for restoring and up-keeping these sites for pilgrimage and
veneration.
When this writer first visited Kushinara in 1946 (nearly 60 years
ago), the stupa was painted in gold. It had a chattya or Royal umbrella
made of metal about 8 feet in height. The Viharage itself was very
small, having only two small windows giving little light inside.
The Nirvana statue was there inside the small room, with two Tibetian
lamas chanting their Suttas, seated all the time carrying their prayer
beads. This reclining Buddha image is truly one of the most precious
ones before which a fortunate Buddhist could mediate. It moves pilgrims
to shed tears, knowing where the Master passed away. (U.S) |