Laurencia johnstonii

Tool 2-13: The Prefrontal Cortex (PFC)

THEORY: The prefrontal cortex (PFC) can be thought of as the conductor of the brain as it orchestrates thoughts and actions according to internal goals. It links the cortex, limbic areas, and brainstem and carries out executive functions. One study showed that mindful breathing practice increased PFC activation, which may reflect stronger processing of distracting events and emotions, respectively (Hölzel et al., 2007b).

IMPLEMENTATION: Explain that the prefrontal cortex is located in the frontal lobe of the brain. It acts like a conductor, controlling the activities of the rest of the brain. It is involved in planning complex cognitive behavior, personality expression, decision making, and moderating social behavior.

The executive functions are performed in the PFC. Use Handout 2-13 to explain the functions of the PFC and to compare it to the functions of a conductor of an orchestra.

PROCESSING: Review the location and function of the PFC. Explore some examples of difficulties that occur if the PFC isn’t working optimally such as ADHD, depression, stress response, being overwhelmed, disorganization, poor planning, depressed mood, and poor emotional regulation. Relate these to any issues your client may be experiencing.

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(PFC)

The following executive functions are performed by the PFC:

• Planning

• Organizing

• Regulating Attention

• Decision Making

• Moderating Behavior

• Personality Expression

• Motivation

• Mood

EXERCISE

• What does a conductor do in an orchestra?

• Imagine that your PFC is the conductor of your brain. List the ways it “conducts” the activities of your brain, particularly the executive functions.

• List things you have trouble doing that are controlled by the PFC.

• List things you do well that are controlled by the PFC.

• Practice strengthening PFC processing by practicing mindfulness skills.

• What might happen if the PFC is offline and not working well?

Tool 2-14: The Amygdala—Security Guard

THEORY: The amygdala consists of two almond-shaped brain structures that, along with the hippocampus, are part of the limbic system. It plays a key role in the processing of emotions and is central to survival, arousal, and autonomic responses. It is associated with fear responses, hormonal secretions, and emotional (implicit) memory. It is essentially the security guard in our brain and is designed to keep us safe. A 2010 study (Hotzel, Lazar, et al., 2010) shows that reductions in stress (which mindfulness enables) can actually decrease the grey matter density of the amygdala.

IMPLEMENTATION: Explain to clients that the amygdala acts like the security guard, panic button, smoke detector, watch dog, or fear center of the brain. Mindfulness calms the activity of the amygdala and increases a feeling of calm and clarity. Ask clients what a security guard does. Use Handout 2-14 to explore how the amygdala works to keep clients safe and how to calm an over-activated amygdala.

PROCESSING: Help your client explain what the amygdala is and what its function is. Show them the graphic representation of where it is in the brain. Help them explore when their amygdala might have been doing its job. Discuss how to use mindfulness tools, such as awareness of breath and relaxation breathing, to calm the amygdala.

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EXERCISE

• List 2 or 3 times when you think your amygdala was activated to keep you safe. Were there any times you were actually safe in the present but your amygdala thought you were in danger based on an implicit memory of something that happened in the past?

• Use the Awareness of Breath (Tool 5-5) and Relaxation Breath (Tool 5-1) tools to calm your amygdala.

• Study the following diagram, which illustrates how information intended for the PFC gets derailed when the amygdala gets activated.

What happens in a Fight, Flight or Freeze Response

Tool 2-15: The Insula

THEORY: Studies show that mindfulness changes the structure of the insula—specifically, the right anterior insula (Hölzel et al., 2007a). Greater right anterior insular gray matter volume correlates with increased accuracy in the subjective sense of the body and with negative emotional experience as well as increased sustained attention. This tool helps clients understand the function of the insula and helps them improve a key core mindfulness skill. Knowing that mindfulness actually changes brain structure in positive ways helps clients understand the benefits and improves the chances they will practice mindfulness.

IMPLEMENTATION: Use Handout 2-15A to review the location and function of the insula. Discuss the research that found increased thickness of the cerebral cortex in the insula in meditators and relate this to improvements in all the functions of the insula. (See Tool 2-20.)

Use the Taking Your Pulse Handout 2-15B to help clients practice taking their pulse, which is a self-awareness mindfulness skill associated with the insula.

The insula is also involved in subjective emotional experience. Use the Awareness of Emotions Tool 8-1 to help them increase awareness of their emotional landscape.

PROCESSING: This tool combines a basic knowledge about how mindfulness changes the brain with two exercises that foster this change. Guide your client on taking their pulse, slowing down and counting it, and exercising a bit to speed it up. Then ask them what they noticed about their pulse in particular and other body sensations in general. Encourage them to take their pulse to monitor their arousal state as they calm themselves in a stressful situation. Use the Awareness of Emotions Tool 8-1 to practice this skill. Process what came up for them during the exercise.

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The insula is involved in:

• Interoception (sensing state of gut, heart, pain, etc.)

• Body movement

• Self-recognition

• Vocalization and music

• Emotional awareness

• Risk, uncertainty, and anticipation

• Visual and auditory awareness of movement

• Time perception

• Attention

• Perceptual decision making

• Cognitive control and performance monitoring

Studies show that meditators:

• have increased thickness of the cerebral cortex in the insula,

• which leads to increased accuracy in the subjective sense of the body and with negative emotional experience,

• as well as increased sustained attention.

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2-15B