Most people think of meditation as just one thing—you sit still, empty your mind, and voilà, you’re zen.

But I like to think of it as exercise for your brain.

Just like you wouldn’t expect bench-pressing to give you the same results as running a 10K, different meditation styles light up different parts of your brain and train different “mental muscles.”

This is extremely interesting and important for us to know if we want to fully utilize the power of meditation to improve our mental energy.

Today’s insights is mainly drawn from the following scientific articles: 

“Open monitoring meditation reduces the involvement of brain regions related to memory function”

“Nondirective meditation activates default mode network and areas associated with memory retrieval and emotional processing”

“Loving-Kindness Meditation: Systematic Review of Neuroimaging Correlates in Long-Term Practitioners and Clinical Implications”

Today's newsletter

• Takeaways:

• Focussed Attention vs Open Monitoring Meditation:

• Concentration vs Nondirective meditation:

• Loving Kindness Meditation:

• What can we learn from these studies?

Takeaways:

💪 Different meditation styles activate different brain areas:

Today’s main point is that different meditation styles lead to distinct brain activation patterns—and therefore train different “mental muscles.”

🧘‍♂️ Both Focused Attention and Open Monitoring meditation can reduce mind wandering

In today’s main study, both styles were linked to decreased activation of the default mode network. However, this decrease persisted longer after Open Monitoring meditation than after Focused Attention meditation.

🥰 Long-term Loving Kindness meditation can create lasting changes in the brain

In long-term practitioners of Loving Kindness meditation, key brain areas related to empathy, emotional regulation, and prosocial behavior were found to be stronger than in non-practitioners.

Focussed Attention vs Open Monitoring Meditation:

In today’s main study, the authors explored how focused attention meditation (FAM) and open monitoring meditation (OMM) activates the brain in different ways.

They focussed specifically on changes in how the striatum – which is like a central switchboard that processes incoming signals - connects and works with region related to attention and memory, by measuring the functional connectivity of these brain areas.

What they did:

Seventeen experienced meditators participated in the study.

The study was designed as a within-subjects design, meaning that all participants went through both interventions – in this example both meditation styles.  

The participants completed two meditation sessions in the lab (one for FAM, one for OMM).

Before each session, they practiced the meditation style daily for a week.

On the test day, they first completed a 6-minute resting-state fMRI scan, meditated for 60 minutes, then underwent a 6-minute meditation-state fMRI scan, followed by a 6-minute post-meditation resting-state fMRI scan.

What they found:

The results showed that both FAM and OMM decreased functional connectivity between the striatum and key areas of the default mode network (DMN), which is an area associated with mind-wandering.

When the brain activity during FAM was compared to the brain activity during OMM, some key differences emerged.

During Focused Attention Meditation (FAM), striatal connectivity with attention and memory-related regions increased compared to Open Monitoring Meditation (OMM).

Some of these patterns persisted into the post-resting state.

Particularly a continued reduction in the connectivity between the striatum and DMN memory regions after OMM, suggesting after-effects that may help reduce habitual, self-centered mind-wandering — such as "what did the others think about me today...".

This study clearly shows that — at least in experienced meditators — these two meditation styles activate distinct brain patterns.

To me, this is another example of how the brain can be trained just like the rest of the body.

Just as we can strengthen our legs with squats and our upper body with bench presses, we can use different meditation styles to train specific brain areas and patterns.

This idea is further supported by two other studies I want to mention in today’s newsletter.

But first, remember that you have access to a guided version of both these meditation styles:

👉 Focussed Attention Meditation
👉 Open Monitoring Meditation

Concentration vs Nondirective meditation:

In a study by Xu et al. (2014), a group of 14 experienced meditators trained in a tradition called Acem meditation had their brain activity measured during two different meditation styles.

One style was a concentration-based meditation - similar to Focused Attention Meditation - and the other was a nondirective meditation.

Nondirective meditation shares some commonalities with Open Monitoring Meditation (OMM) but differs in that it does not involve actively observing thoughts and experiences.

Instead, it focuses on the effortless repetition of a sound, and if the mind wanders, thoughts are accepted without deliberate monitoring or control.

The participants performed both types of meditation during the same test session, in randomized order, while undergoing fMRI scanning.

It was found that during nondirective meditation, there was a significant increase in activation of the default mode network (DMN), particularly in areas related to memory and emotional processing.

In contrast (but in line with today’s main study) during the concentration meditation, increased brain activity was primarily observed in motor and visual areas - not in the DMN.

These findings again suggest that meditating with different goals in mind, result in distinct brain activation patterns.

Loving Kindness Meditation:

The last study I want to mention, is a review article focusing on Loving Kindness meditation. 

In this study, the authors reviewed research where long-term practitioners of Loving-Kindness Meditation had their brains scanned and were compared to non-meditating controls.

It was found that long-term practice of Loving-Kindness Meditation was associated with patterns assumed to reflect neuroplastic changes as a result of the meditation.

These changes included a thicker cortex and a stronger activation in areas such as the superior parietal lobe, inferior frontal gyrus, and insular cortex - brain regions important for empathy, self-compassion, emotional regulation, and prosocial behavior.

Remember that you have access to an expert developed guided Loving Kindness Meditation 👉 Resource site

What can we learn from these studies?

These studies all support the idea, that different meditation techniques activate different brain patterns.

In the first to studies, this concept is investigated directly, by comparing the brain activation during two different meditation styles.

In the last study, long term practice of a different style of meditation that includes purposefully thinking and imagining, is shown to be correlated with stronger activation of different brain areas.

So, while this shows that meditation should not be seen as just one thing, it doesn’t mean you need to stress about choosing the "right" style from the start.

Just get started, and slowly lean more about the practice to find the style that best suits you and your goals.

When it comes to increasing mental energy, there’s no doubt that reducing the habitual activation of the default mode network would be beneficial.

Not wasting energy on never-ending, self-centered — and often worrying — thoughts could mean less mental energy spent here, and therefore more available for what truly matters.

Take in the knowledge we have from previous newsletters showing that FAM can immediately increase cognitive performance, and FAM seems like a good choice for optimizing mental energy - however individual consideration is obviously needed.

_{Disclaimer: The above is mainly based on the articles “Open monitoring meditation reduces the involvement of brain regions related to memory function” by Masahiro Fujino et al. & “Nondirective meditation activates default mode network and areas associated with memory and emotional processing” by Jian Xu et. al & “Loving-Kindness Meditation: Systematic Review of Neuroimaging Correlates in Long-Term Practitioners and Clinical Implications” By Kiren Bashir et. al and aims to provide key takeaways and a condensed overview of its content. While the essence is drawn from the original article, some parts have been simplified or rephrased to enhance understanding. Please note that we at, OptiMindInsights or any other potential writers or contributors to our summaries, do not accept responsibility for any consequences arising from the use of this summary. The information provided should not be considered a substitute for personal research or professional advice. Readers are encouraged to consult the original article for detailed insights and references. The summary does not include references, but they can typically be found within the original publication. Always exercise due diligence and consider your unique circumstances before applying any information in your personal or professional life. We refer to the creative commons for reproducibility rights.}