Altered states refers to a mode of consciousness
or awareness that takes us out of our ordinary
everyday sense of the world, sense of ourselves.
We can enter altered states when we get intensely
focused on something—deep concentration
will bring you into an altered state, sometimes
people like to talk how athletes get “into
the zone” or they “get into flow”, those
are everyday altered states, but they come
from being intensely focused on some activity
or in the moment itself.
And of course altered states can come from
drugs or from being in an unusual physiological
state.
A fever can bring on an altered state.
And of course, the ‘60s and ‘70s saw a
huge upsurge of people interested in exploring
altered states through psychedelics.
So altered states are temporary conditions,
and when whatever it was that brought on the
special state of awareness leaves, then the
state fades.
So if you get into a flow state rock climbing,
when you come down from the mountain, it’s
gone—or whatever may have caused it: your
temperature might have gone up, and put you
into maybe not a pleasant altered state, but
still an altered state.
The temperature goes down, it’s gone.
Altered traits on the other hand are lasting
changes or transformations of being, and they
come classically through having cultivated
an altered state through meditation, which
then has a consequence for how you are day-to-day—and
that’s different than how you were before
you tried the meditation.
And what we find in our research, as we say
in the book Altered Traits, is that the more
you meditate, the more lifetime hours you
put into it, the stronger the lasting traits
become.
When we surveyed more than 6000 peer reviewed
articles published to date on meditation we
used very strict rigorous methodological standards
and we whittled them down to about 60, so
maybe one percent of all those articles were
really well done.
And they document very strongly that altered
traits are a lasting consequences of regular
meditation and it’s not that it’s the
altered states that’s the point.
If you look at the classic traditions from
which meditation comes to us in the West all
of them talk about the quality of being, the
person you’ve become.
And we see it in the data in many ways.
We see it in cognitive changes, we see in
behavioral changes and most importantly we
see it in neurological changes the neuroscience
of meditation is really getting stronger and
stronger.
It’s pretty spectacular and it shows that
brain function and perhaps even structure
in the long-term meditators becomes different
and becomes different in ways that are actually
predicted in classic meditation texts.
The good news is that there’s a dose response
relationship in meditation.
Apparently from what we can tell the longer
you do it the more benefits you get.
So for example, right from the beginning there
are intentional benefits, there are stress
benefits, you’re more resilient under stress,
but we see this even more strikingly in people
who have been longer-term meditators, people
who have done meditation daily for say several
years.
There you see in terms of attention things
that don’t show up with the beginner so
much you see that, for example, they’re
more present.
There’s a strict test of this in cognitive
science called the intentional blink.
The intentional blink means you get lost in
one thought and you don’t notice what’s
happening the next moment.
And this happens, of course, to all of us
ordinarily, but longer-term meditators seem
to have this less, it means they’re more
present to the moment.
Longer-term meditators are able to better
focus in the midst of distractions.
This is kind of common sense because meditation
in essence is training in attention.
The basic move in meditation is you’re focusing
on one thing or on a particular intentional
stance, the mind wandering circuitry, which
is well known in neuroscience, the mind wandering
circuitry kicks in, people’s mind wanders
on average 50 percent of the time research
at Harvard tells us.
So at some point when you’re trying to do
your meditation your mind will wander.
We’re wired that way.
The key is do you notice that it wonders?
Once you notice your mind has wandered off
and you bring it back your strengthening the
circuitry for focus for attention.
And just like going to the gym and working
out for years and years doing reps you get
bigger muscles and more strength and fitness,
the same thing happens in the mind.
The mind is a mental gym and meditation is
a basic work out.
So if you’re a long-term meditator you get
more benefits than people who are just starting
out.
It’s just common sense.
And we see it in the scientific findings.
So longer-term meditators are better able
to focus on that one thing and not be distracted
even when there’s a hubbub around them;
they’re are better able to concentrate;
they’re better able to be present to what’s
happening.
So the attentional benefits just get stronger
and stronger and even more important they
become traits.
We see them not when a person is meditating
but months after or just in their everyday
life when they come into a lab without meditating
we see that the attentional benefits still
last.
The same thing is true of stress.
In long-term meditators the benefits for handling
stress get stronger and stronger as time goes
on.
Of course we see some signs of this in people
right from the get go, beginners in meditation,
but the longer you’ve been a meditator the
more, for example, you’re able to snap back
from an upset.
And this is really the sign of resilience.
Resilience is measured scientifically by how
long it takes you to get back to what we call
your baseline that pleasant mood you’re
in before that thing flipped you out.
And the shorter that is the more resilient
you are.
And we see this as a lasting trait in long-term
meditators they are able to bounce back from
stress.
Also we see that their amygdala, that trigger
point for the stress reaction is less reactive;
they’re calmer in the face of stress.
So the stress benefits get stronger and stronger
and become traits in long-term meditators.
