Meditation and mindfulness techiques are becoming increasingly common in school settings. Alexander Egizarov/EyeEm
The Research Brief is a short take about interesting academic work.
The big idea
Children actively meditating experience lower activity in parts of the brain involved in rumination, mind-wandering and depression, our team found in the first brain-imaging study of young people under 18 years old. Over-activity in this collection of brain regions, known as the default mode network, is thought to be involved in the generation of negative self-directed thoughts – such as “I am such a failure” – that are prominent in mental disorders like depression.
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In our study, we compared a simple form of distraction – counting backward from 10 – with two relatively simple forms of meditation: focused attention to the breath and mindful acceptance. Children in an MRI scanner had to use these techniques while watching distress-inducing video clips, such as a child receiving an injection.
We found that meditation techniques were more effective than distraction at quelling activity in that brain network. This reinforces research from our lab and others showing that meditation techniques and martial arts-based meditation programs are effective for reducing pain and stress in children with cancer or other chronic illnesses – and in their siblings – as well as in schoolchildren during the COVID-19 pandemic.
This study, led by medical student Aneesh Hehr, is important because meditation techniques such as focused attention on the breath or mindful acceptance are popular in school settings and are increasingly used to help children cope with stressful experiences. These might include exposures to trauma, medical treatments or even COVID-19-related stress.
Here’s what happened at one elementary school that made meditation part of its curriculum.
Why it matters
Researchers know a lot about what is happening in the brain and body in adults while they meditate, but comparable data for children has been lacking. Understanding what is happening in children’s brains when they meditate is important because the developing brain is wired differently from the adult brain.
These findings are also important because caregivers and health care providers often use distraction methods like iPads or toys to help children cope with pain and distress, such as medical procedures. However, those techniques may largely rely on the prefrontal cortex, which is underdeveloped in youth.
This means that stress and emotion regulation techniques that rely on the prefrontal cortex may work well for adults but are likely to be less accessible to children. Meditation techniques may not be dependent upon the prefrontal cortex and may therefore be more accessible and effective for helping children manage and cope with stress.
What’s next
We still have a great deal to learn about how meditation affects brain development in children. This includes what types of meditation techniques are most effective, the ideal frequency and duration, and how it affects children differently.
Our study focused on a relatively small sample of 12 children with active cancer, as well as survivors who may have experienced significant distress over the diagnosis, treatment and uncertainty about the future. Future studies with larger sample sizes – including children with a wider diversity of diagnoses and exposures to early adversity or trauma – will help researchers like us to better understand how meditation affects the brain and body in children.
Our findings underscore the need to understand precisely how meditation techniques work. Exciting recent studies have begun to examine how participating in mindfulness and meditation-based programs can shape brain functioning in children.
Understanding how these techniques work is also essential for optimizing how they could be applied in health care settings, such as coping with needle-related procedures or for helping children manage the negative effects of stress and trauma.
Hilary A. Marusak does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.
10 different types of meditation—and which one is right for you
10 different types of meditation—and which one is right for you
![10 different types of meditation—and which one is right for you](https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/9/c3/9c3459b5-a4cc-529b-ba3e-0581d06fa781/610d752749316.image.jpg?resize=200%2C143 200w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/9/c3/9c3459b5-a4cc-529b-ba3e-0581d06fa781/610d752749316.image.jpg?resize=300%2C214 300w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/9/c3/9c3459b5-a4cc-529b-ba3e-0581d06fa781/610d752749316.image.jpg?resize=400%2C285 400w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/9/c3/9c3459b5-a4cc-529b-ba3e-0581d06fa781/610d752749316.image.jpg?resize=540%2C385 540w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/9/c3/9c3459b5-a4cc-529b-ba3e-0581d06fa781/610d752749316.image.jpg?resize=750%2C535 750w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/9/c3/9c3459b5-a4cc-529b-ba3e-0581d06fa781/610d752749316.image.jpg?resize=1010%2C720 1200w)
Self-care can be a key strategy for getting through tough times, such as a global pandemic. Meditation is one practice that has been relied upon by people for centuries and across various cultures.
Those who are a bit type A may have trouble slowing down—for them, a meditation practice like kundalini or tai chi that integrates movement may be the ticket. Other types demand quiet and sitting still. All forms of meditation have benefits for mental and physical health. For those who need guidance, there’s likely an app for that. Some are 100% free, while others may be subscription-based. Some apps don’t stop at meditation, but also offer tips and tools for other ways of self-care. You can even connect with a Japanese monk via Zoom for a meditation session.
Meditation may have started as early as 5000 B.C., but no matter how long, the practice has become more popular as people look for non-pharmaceutical ways to boost their mental health. Different variations on the practice have been developed throughout the world, including India, China, and Japan. Some are associated with spiritual practices including Hinduism, Taoism, and Buddhism, while others are secular.
Over time, more people were exposed to the practice via the publishing of books including “Siddhartha,” “The Tibetan Book of the Dead,” and “The Dharma Bums.” Researchers started exploring the impact of meditation on the brain in the ’50s. Beginning in the late ’70s, researchers noted that mindfulness meditation was an effective practice to help manage chronic disease. By the time Deepak Chopra opened his Center for Wellbeing in 1996, meditation was becoming mainstream.
Continue reading to find the type of meditation that’s suited to your personality, energy levels, and goals.
Loving-kindness aka Metta
![Loving-kindness aka Metta](https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/b/c1/bc1557f7-25f1-5d77-a3a5-7135847809f6/610d7527dfc5f.image.jpg?resize=200%2C143 200w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/b/c1/bc1557f7-25f1-5d77-a3a5-7135847809f6/610d7527dfc5f.image.jpg?resize=300%2C214 300w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/b/c1/bc1557f7-25f1-5d77-a3a5-7135847809f6/610d7527dfc5f.image.jpg?resize=400%2C285 400w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/b/c1/bc1557f7-25f1-5d77-a3a5-7135847809f6/610d7527dfc5f.image.jpg?resize=540%2C385 540w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/b/c1/bc1557f7-25f1-5d77-a3a5-7135847809f6/610d7527dfc5f.image.jpg?resize=750%2C535 750w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/b/c1/bc1557f7-25f1-5d77-a3a5-7135847809f6/610d7527dfc5f.image.jpg?resize=1010%2C720 1200w)
Anyone who’s ever dealt with anger or resentment may benefit from this practice, which focuses on compassion for and acceptance of self, and then people and/or situations outside of ourselves, including (and sometimes especially) those that aggravate or hurt us. The idea is that until we love ourselves, we can’t extend love to others. This type of meditation can also help with anxiety and PTSD.
Guided
![Guided](https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/8/9a/89a129a4-aa48-50a7-875c-39817ea5db88/610d7528416e3.image.jpg?resize=200%2C143 200w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/8/9a/89a129a4-aa48-50a7-875c-39817ea5db88/610d7528416e3.image.jpg?resize=300%2C214 300w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/8/9a/89a129a4-aa48-50a7-875c-39817ea5db88/610d7528416e3.image.jpg?resize=400%2C285 400w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/8/9a/89a129a4-aa48-50a7-875c-39817ea5db88/610d7528416e3.image.jpg?resize=540%2C385 540w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/8/9a/89a129a4-aa48-50a7-875c-39817ea5db88/610d7528416e3.image.jpg?resize=750%2C535 750w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/8/9a/89a129a4-aa48-50a7-875c-39817ea5db88/610d7528416e3.image.jpg?resize=1009%2C720 1200w)
Even though this practice necessitates a guide, apps and the advent of video calls have made guided meditation available to almost anyone, anytime, via both live sessions and recordings. Anxiety, depression, pain, and insomnia are just a few of the conditions that can be helped via this practice.
Movement
![Movement](https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/1/dc/1dc4d781-543e-575e-9678-0bfcc23140cc/610d7528917ef.image.jpg?resize=200%2C143 200w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/1/dc/1dc4d781-543e-575e-9678-0bfcc23140cc/610d7528917ef.image.jpg?resize=300%2C214 300w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/1/dc/1dc4d781-543e-575e-9678-0bfcc23140cc/610d7528917ef.image.jpg?resize=400%2C285 400w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/1/dc/1dc4d781-543e-575e-9678-0bfcc23140cc/610d7528917ef.image.jpg?resize=540%2C385 540w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/1/dc/1dc4d781-543e-575e-9678-0bfcc23140cc/610d7528917ef.image.jpg?resize=750%2C535 750w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/1/dc/1dc4d781-543e-575e-9678-0bfcc23140cc/610d7528917ef.image.jpg?resize=1010%2C720 1200w)
Perfect for those who struggle to sit still, this type of meditation uses movement—yoga, tai chi, gi gong, kundalini, and others—to calm the mind. The practice doesn’t require being solitary, and it is often experienced in a group setting. With the recent popularity of Zoom classes, people can join others from their own homes or a community space.
Kundalini
![Kundalini](https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/c/5d/c5d97e47-9ace-5286-91f1-b14629291096/610d7528e0324.image.jpg?resize=200%2C143 200w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/c/5d/c5d97e47-9ace-5286-91f1-b14629291096/610d7528e0324.image.jpg?resize=300%2C214 300w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/c/5d/c5d97e47-9ace-5286-91f1-b14629291096/610d7528e0324.image.jpg?resize=400%2C285 400w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/c/5d/c5d97e47-9ace-5286-91f1-b14629291096/610d7528e0324.image.jpg?resize=540%2C385 540w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/c/5d/c5d97e47-9ace-5286-91f1-b14629291096/610d7528e0324.image.jpg?resize=750%2C535 750w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/c/5d/c5d97e47-9ace-5286-91f1-b14629291096/610d7528e0324.image.jpg?resize=1010%2C720 1200w)
Because there are poses and mantras to learn for this practice, you’ll want training at first, but once you know the basics, you can use kundalini to manage stress and boost body awareness, in addition to getting stronger and minimizing pain.
Body scan
![Body scan](https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/b/3d/b3d9318c-9634-5763-9d07-c56364be0cfb/610d7529332a1.image.jpg?resize=200%2C143 200w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/b/3d/b3d9318c-9634-5763-9d07-c56364be0cfb/610d7529332a1.image.jpg?resize=300%2C214 300w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/b/3d/b3d9318c-9634-5763-9d07-c56364be0cfb/610d7529332a1.image.jpg?resize=400%2C285 400w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/b/3d/b3d9318c-9634-5763-9d07-c56364be0cfb/610d7529332a1.image.jpg?resize=540%2C385 540w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/b/3d/b3d9318c-9634-5763-9d07-c56364be0cfb/610d7529332a1.image.jpg?resize=750%2C535 750w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/b/3d/b3d9318c-9634-5763-9d07-c56364be0cfb/610d7529332a1.image.jpg?resize=1010%2C720 1200w)
Those who struggle with sleep might want to try this practice, which involves scanning the body for areas of stress or pain. Intentionally tensing those parts, then releasing the stress, is often part of the experience.
Focused
![Focused](https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/3/16/316f7054-7066-5980-a37d-f85c16cda1ed/610d752974ac5.image.jpg?resize=200%2C143 200w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/3/16/316f7054-7066-5980-a37d-f85c16cda1ed/610d752974ac5.image.jpg?resize=300%2C214 300w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/3/16/316f7054-7066-5980-a37d-f85c16cda1ed/610d752974ac5.image.jpg?resize=400%2C285 400w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/3/16/316f7054-7066-5980-a37d-f85c16cda1ed/610d752974ac5.image.jpg?resize=540%2C385 540w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/3/16/316f7054-7066-5980-a37d-f85c16cda1ed/610d752974ac5.image.jpg?resize=750%2C535 750w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/3/16/316f7054-7066-5980-a37d-f85c16cda1ed/610d752974ac5.image.jpg?resize=1010%2C720 1200w)
Because this practice asks that we focus on something external—breath, sounds, mala beads, or something else—rather than trying to empty our minds, this can be an effective option for those experiencing “monkey mind,” a Buddhist term that describes restlessness or confusion. Success begins with short sessions whenever you have time, making this type of meditation perfect for busy lives.
Mantra
![Mantra](https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/1/4f/14f14a64-03b8-5176-a2e0-5380e99c3a85/610d752a3be66.image.jpg?resize=200%2C143 200w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/1/4f/14f14a64-03b8-5176-a2e0-5380e99c3a85/610d752a3be66.image.jpg?resize=300%2C214 300w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/1/4f/14f14a64-03b8-5176-a2e0-5380e99c3a85/610d752a3be66.image.jpg?resize=400%2C285 400w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/1/4f/14f14a64-03b8-5176-a2e0-5380e99c3a85/610d752a3be66.image.jpg?resize=540%2C385 540w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/1/4f/14f14a64-03b8-5176-a2e0-5380e99c3a85/610d752a3be66.image.jpg?resize=750%2C535 750w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/1/4f/14f14a64-03b8-5176-a2e0-5380e99c3a85/610d752a3be66.image.jpg?resize=1010%2C720 1200w)
Who hasn’t heard the word “om,” even if you don’t meditate? This practice, which has Hindu and Buddhist origins, uses words or phrases to focus attention. Because of the auditory component, this is likely a type of meditation you’ll do in privacy (though it is done in classes, too), making it a practice you can commit to daily at no cost.
Vipassana
![Vipassana](https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/a/8d/a8d5e40d-a378-5124-b802-5e9024b84298/610d752a8c52e.image.jpg?resize=200%2C143 200w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/a/8d/a8d5e40d-a378-5124-b802-5e9024b84298/610d752a8c52e.image.jpg?resize=300%2C214 300w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/a/8d/a8d5e40d-a378-5124-b802-5e9024b84298/610d752a8c52e.image.jpg?resize=400%2C285 400w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/a/8d/a8d5e40d-a378-5124-b802-5e9024b84298/610d752a8c52e.image.jpg?resize=540%2C385 540w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/a/8d/a8d5e40d-a378-5124-b802-5e9024b84298/610d752a8c52e.image.jpg?resize=750%2C535 750w, https://bloximages.chicago2.vip.townnews.com/tucson.com/content/tncms/assets/v3/editorial/a/8d/a8d5e40d-a378-5124-b802-5e9024b84298/610d752a8c52e.image.jpg?resize=1010%2C720 1200w)
Because this type of meditation requires participants to remain silent for 10 days, using body scans to stay focused and ignore pain, it requires a much higher level of commitment than others. The benefits of the practice were explored in the documentary “The Dhamma Brothers.” The film shows how this practice helped incarcerated men at a high-security facility in Alabama face their trauma and past actions. Others have used the practice to help with recovery from substance abuse.
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