Mindfulness
For many years’ meditation has been studied and research has sought its approval in the community of science. The health care community, wellness, and certainly the private sector, wanted to believe meditation improved our mental health and physical well-being. It has been a challenge to show evidence of these benefits; and, only recently, with the advances in neuroscience and biology we are beginning to see what is happening in the brain. With modern science specifically the advances in neuroscience and the way we can measure and look at the brain we are finally realizing the truth – meditation does improve our health and well-being (Rosenthal, 2012).
There is now evidence that mindfulness and meditation affect memory, sense of self, empathy, and stress (Kaufman and Gregoire, 2016) and other benefits including: “improved task concentration, sustained attention, empathy, compassion, introspection, self-regulation, enhanced memory, improved learning, positive affect, emotional well-being, and relief from stress, anxiety, depression, and sleeping problems (Kaufman and Gregoire, 2016).”
Current research in neuroscience suggest that it does improve creative thinking (Kaufman and Gregoire, 2016). Divergent thinking has been associated with the DMN - default mode network of the brain- also referred to as the imagination network; likewise, convergent thinking has been attributed to the CEN or central executive network (Corballis, 2018). What does this mean? It means that our creativity doesn’t just come from one area of the brain and there are several aspects of creativity that require a combination of not only the mid-and-rear brains where divergent thinking is associated. It is a combination of both regions, working together dynamically, as well as one region working dominantly while the other is idle that allows for creative expression (Kaufman and Gregoire, 2016; Kaufman, S.B. 2014).
Current research has separated meditation into three categories; FA or Focused Attention meditation; OM – or Open Monitoring Meditation; and LK – Loving-kindness Meditation (Josipovic, 2013; Lippelt, et al, 2014). Focused meditation is what we think about in regard to traditional meditation practices, in which we focus our attention on our breath or a single point – such as a flame. When practicing FA – when our mind wanders or thoughts intrude, we bring our attention back to the breath. Open monitoring meditation allows one to daydream or mind wander while also focusing on our breath or a flame, this method also includes guided meditation. Finally, Loving-kindness meditation is a practice of self-affirmation in which the participant repeats loving and compassionate messages to oneself as well as incorporating both FA and OM techniques (Lippelt, et al, 2014).
The research has provided evidence that traditional meditation or FA has increased brain function in the prefrontal cortex and the CEN and deactivated the main centers of the imagination network (Brewer et, al. 2007). Alternatively, mind wandering and daydreaming meditation through OM techniques have shown a decrease in the CEN and an increase in the DMN or default mode network (Josipovic, 2013). What does this mean for creativity? We have identified the CEN as a prominent area of the brain which associates itself to convergent thinking – the creative thinking that allows us to make decisions, focus, analyze and come to closure. This convergent thinking is as crucial to creative thinking as is the imagination. Yet, studies have shown the FA or focused attention (traditional meditation) increases the CEN or executive network as well as decreasing the DMN or default mode network. Let’s not be confused here, one might assume FA may decrease imaginative or idea generation. The research does show an activation in one area of the brain and a deactivation in another, but that doesn’t mean artists need to stop traditional meditation out of fear they will lose their creative edge. OM or open monitoring meditation has shown to decrease activation in the executive network or the CEN and increased activation in the imagination and the DMN providing a method to improve one’s idea generating (divergent thinking). It is this dance between the convergent and divergent thinking as well as the dance between the activation and deactivation of the CEN and DMN that allow for creative thinking (Colzato, 2012).
Here we have introduced an accessible and relatively easy and safe method to practice and improve one’s creativity. Providing a method for improving creativity that is easy and accessible to everyone is worth the effort. Why else might we benefit from mindfulness meditation techniques? Research has shown that mental illness, ADHD and other attention disorders may come from the over excitement of the DMN. The default network is working in overdrive or is inhibited to the degree in which there is pathology associated with the mid or rear brain (Kaufman, S. B., 2014). We don’t have to have pathology to understand this state. When we are stressed and anxious, possibly with many to-do items, it is difficult to focus on what we are doing. With this awareness, we can offer options to provide wellness or balance out these areas without the necessity of pharmacology. FA meditation may deactivate the DMN and allow the CEN network to improve – thereby helping a person focus who would otherwise struggle. The benefits to creativity that has been shown with ADHD need not be lost. Creatives who are often daydreamers or idea generators, have the ability to come up with many ideas. Maybe you know such a person. They may also struggle with attention deficit – ADHD and attention deficit as well as creative ideation need not be a bad thing. With a balanced approach to FA and OM meditation, one could enhance or increase the CEN without losing the benefits of creativity.
Likewise, it is common for business and industry to need to innovate and to come up with new innovations to stay competitive and relevant in their business. If a group struggles with idea generation, it may be worth exploring mind wandering and daydreaming techniques of OM meditation to assist in turning up the DMN or default network as research has indicated an improvement in divergent thinking with daydreaming and deliberate mind wandering.
The research shows that there are differentiated ways to approach the need to slow down, relax, and focus our thoughts inward rather than the constant flow of information processing through technology with the external world. This exploration is a simple look at how we have new advances in technology to show how simple practices of focus and daydreaming may benefit our creative thinking.
A daily practice of mindfulness meditation based on strategies introduced above will assist in idea generation and decision making. These are everyday practices, simple and affordable to anyone who takes 5 minutes or 15 minutes to take a sit and meditate. These practices will be incorporated into the author’s practice every day.