As we become more distracted with technology and multi-tasking, the benefits of paying attention to our inner state of peace and calm grows stronger. Research shows that practicing techniques like mindfulness offers a wide range of mental and physical benefits; among them — lowering our levels of blood pressure, stress and depression — and boosting our focus and memory.

Mindfulness is a skill that can be developed with meditation, a practice which helps us to get in touch with what is happening in the present moment and is gaining popularity. It is estimated that between 45 and 55 percent of Americans have reported meditating at least once a week.

Scientists present their latest findings on the potential benefits of mindfulness training. There's even a meditation-inspired game.

All this meditation can be a big boost for our brains. “Attentional training is a mechanism by which you can train your brain,” Erika Nyhus, an associate professor of Neuroscience and Psychology at Bowdoin College said in a press release. Nyhus chaired a session on mindfulness at the annual meeting of the Cognitive Neuroscience Society (CNS) in Toronto where scientists presented the latest findings on the potential benefits of mindfulness training.

“Work to understand the neural mechanisms at play in this mindfulness training show potential pathways toward enhanced cognition,” she says, “ but there are no short-cuts. It takes practice.” Scientists call the practice of tuning into your body's internal state “interoception.” They report that it is not only an important element of mindfulness training, but it can help to manage mood disorders such as depression and anxiety.

“Interoception matters in depression because our emotions are made up of both visceral body sensations and our cognitive appraisals of these sensations that help us make sense of those feelings and put them into context,” says Norman Farb, an associate professor in the Psychology Department at the University of Toronto, Mississauga.

“For example, a fluttering in our belly could be judged as excitement or anxiety depending on our context and appraisal habits,” he explained.

In a recent large neuroimaging study, Farb and his colleagues found that the more people inhibited their motor and sensory awareness, the more likely they would relapse into depression. Farb is hoping to create a “microintervention,” such as daily self- reflection that would help individuals tune into interoception to better manage their emotions.

Another presenter at the conference, David Zeigler, is working on a digital meditation-inspired game based on the fundamental concept of internal attention. His research team at Neuroscape at the University of California, San Francisco, is testing the game with several groups in an effort to bring the practice of meditation to anyone, anywhere.

“Even though not everyone will resonate with the practice,” Zeigler believes, “they should at least have the opportunity to engage with it in an effective way and judge for themselves if they think they would benefit from it.”

“ …[T]here are no short-cuts. It takes practice.”

One study found that healthy young adults who participated in 6 weeks of meditation training via the app had gains in both sustained attention and working memory. By forcing their attention inward, young adults were able to improve their outward attention.

Interested in giving meditation a try? Mindful.org suggests taking these steps:

    1) Take a seat Find place to sit that feels calm and quiet to you.

    2) Set a time limit If you're just beginning, choose a short time such as five or 10 minutes.

    3) Notice your body You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, you can kneel—all are fine. Just make sure you are in a position you that you can stay in for a while.

    4) Feel your breath Follow the sensation of your breath as it goes in and as it goes out.

    5) Notice when your mind has wandered Inevitably, your attention will leave the breath and wander to other places. When you notice that your mind has wandered, simply return your attention to the breath.

    6) Be kind to your wandering mind Don't judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.

    7) Close with kindness When you're ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.

    Mindfulness and Meditation: Inward Attention as a Tool for Mental Health was presented at the Cognitive Neuroscience Society (CNS) meeting in Toronto on April 15, 2024.