This presentation is about the book INNER HARMONY though Mindfulness Meditation, published in May 2013. The book, as implied by its title, is about inner harmony and the actions we all must take—the cravings we should stop, the aversions we should release, the biased views we should let go—in order to allow the spontaneous blossoming of such quality. Inner harmony is an internal state that permits us to be at peace and act confidently even in the face of difficulties. We must not run after inner harmony. The task to do is removing the barriers—the cravings, aversions and biased views—that block its appearance in our lives; mindfulness meditation is the tool to destroy such barriers. Modern science is now not only confirming the benefits of mindfulness meditation but also beginning to understand the way our nervous system readjusts with meditation in order to quiet down our cravings, aversions and biased views.

2.  Survival Mechanisms
 Pleasure, Needs and Appetites
 Pain, Threats and Fears
 Excitatory & Inhibitory Neuronal Circuits
 Mental Formations & Anxiety-and-stress
 Opinions or Biased Views
 Inner Harmony
 Mindfulness & Mindfulness Meditation
 The Charter of Free Inquiry
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4. Appetite
PleasureNeed
Survival Mechanism: Pleasure, Needs and Appetites
4
Energy use

5. 5
•Need is satisfied
•Appetites are off
•No more pleasure
Appetite
Pleasure
Need
Energy use
VIRTUOUS
CIRCLE:
DRVEN BY
NEEDS
Survival Mechanism: Pleasure, Needs and Appetites
Wholesome!

6. 6
•Need is satisfied
•Appetites are off
•No more pleasure
Appetite
Pleasure
Need
Energy use
VICIOUS
CIRCLE:
DRIVEN BY
APPETITES &
PLEASURE
Survival Mechanism: Pleasure, Needs and Appetites
Harmful!

8. 8
PainThreat
Fear
Brain record
Survival Mechanism: Pains, Threat and Fears

9. Survival Mechanism: Pains, Threat and Fears
9
PainThreat
Fear
Brain record
VIRTUOUS
CIRCLE:
DRIVEN BY
REAL
THREATS
•Threat is controlled
•Fears are off
•Reduced risk of more
pain
•Record for prevention
Wholesome!

10. 10
Unfounded fear
Brain record
•Threat is controlled
•Fears are off
•Reduced risk of more
pain
•Record for prevention
Anxiety-and-stress
Imaginary &
Minor Threat
VICIOUS
CIRCLE:
DRIVEN BY
FEAR TO
PAIN
Survival Mechanism: Pains, Threat and Fears
Harmful!

11. Excitatory & Inhibitory
Neuronal Circuits

12. SOURCE NEURON TARGET NEURONNEUROTRANSMITTER
Neuronal circuits:
Ensembles of neurons that process specific kinds of information or tasks.
Synaptic transmission
Excitatory if it increases the activity of the target neuron.
Inhibitory if it decreases it.
NEURONAL INPUT DATA
(Requirements)
NEURONAL OUTPUT ACTION
(Functional task)
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13. Neurons: Nerve cells that make up the nervous system and allow different
parts of the body to communicate with each other.
Neurotransmitters: Chemicals that are used to relay, amplify and modulate
signals between a neuron and another cell.
Synapse: Junctions through which neurons send chemical signals
(neurotransmitters) to each other or to other cells such as muscle or gland
cells. Synapses normally occur from sender cell axon terminals to receiver
cell dendrites.
Synaptic transmission : The chemical and electrical mechanism by which a
presynaptic neuron influences the activity of an anatomically adjacent
postsynaptic neuron.
Chemical receptors: Large molecules that recognize specific
neurotransmitters and transmits the message carried by the chemical into
the cell on which the receptor resides.
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14. Excitatory receptors:
 A receptor that causes an increase in the firing rate of the neuron.
Inhibitory receptors:
 A receptor that causes a decrease in the firing rate of the neuron.
Action on other neurons: The excitatory/inhibitory effect upon the postsynaptic
neuron is determined by both:
 The neurotransmitter sent by the presynaptic neuron and
 The type of receptor that is activated in the postsynaptic neuron.
Excitatory synapse:
 A synapse in which the nerve impulse in a presynaptic cell tend to increase the
probability of the postsynaptic cell to fire
Excitatory neurons:
 Simplified reference to neurons that release glutamate.
Inhibitory synapse:
 A synapse in which the nerve impulse in a presynaptic cell results in a reduced
likelihood for a postsynaptic cell to fire.
Inhibitory neurons:
 Simplified reference to neurons that release GABA. Many interneurons are
inhibitory.
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15. Action on other neurons: The excitatory/inhibitory effect upon
the postsynaptic neuron is determined by both:
o The neurotransmitter sent by the source neuron and
o The type of receptor that is activated in the target neuron.
INHIBITORY EFFECTS
Inhibitory receptors: A
receptor that causes a
decrease in the firing rate
of the neuron.
Inhibitory synapse: A synapse
in which the nerve impulse
in a source cell results in a
reduced likelihood for a
target cell to fire.
Inhibitory neurons: Simplified
reference to neurons that
release GABA.
EXCITATORY EFFECTS
Excitatory receptors: A
receptor that causes an
increase in the firing rate of
the neuron.
Excitatory synapse: A synapse
in which the nerve impulse
in a source cell tend to
increase the probability of
the target cell to fire
Excitatory neurons: Simplified
reference to neurons that
release glutamate.
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16. Most important neurotransmitters
 Dopamine:
 Controls arousal levels in many parts of the brain and is vital for giving
physical motivation.
 Low levels are associated with Parkinson’s disease.
 Serotonin
 Has a profound effect on mood and anxiety.
 High levels are associated with serenity and optimism.
 Acetylcholine (Ach)
 Controls attention, learning and memory
 People with Alzheimer's disease typically have low levels of Ach.
Most prevalent neurotransmitters
 Glutamate (salt of glutamic acid)
 Most often has excitatory effects.
 GABA (gamma-amino butyric acid)
 Most often has inhibitory effects.
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17.  Brain functions result from excitatory and inhibitory neurons being
connected together in different ways to form neuronal circuits.
 The expressions inhibitory or excitatory circuits (or inhibitory or
excitatory mechanisms) are also used for assemblies of neurons with
such effects.
 Through inhibition the flow of impulses is restricted and selected; the
signals of functions to be executed go into effect, the unimportant
ones are suppressed.
 The role excitatory (or inhibitory) circuits is more than initiating (or
stopping)action in the target neuron; they also modulate the
intensity—the degree—of the action.
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SOURCE
CIRCUIT
TARGET
CIRCUIT
DO NOTHING
INHIBITION “ON” ACTION “OFF”
SOURCE
CIRCUIT
TARGET
CIRCUIT
DO SOMETHING
INHIBITION “OFF” ACTION “ON”
STOPPING ACTION ALLOWING ―THIS MUCH ― OF AN ACTION
INHIBITORY “CIRCUITS”

18. 18
Inhibitory circuits act like porters
controlling who can enter an
event or guards checking who
can access a certain place
When they are “on” (active and
alert), only authorized people
walk in.
When they are “off” (sleeping or
absent), anybody can enter.

20.  All the behavioral routines that we learn
throughout our lives but mostly during our
early years
 Acquired voluntarily or unintentionally
 Self –programmed neuronal routines in
our brain
 Repetition changes mental formations
from deliberate to automatic
 Wholesome or harmful
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21. The set of negative feelings generated
by harmful mental formations:
 Cravings for what we lack (food in
excess, friends, love, sex, money, power,
prestige, etc.) and
 Aversions to what imaginarily or
actually surrounds us (threats, unpleasant
people, events or things)
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22. Appetite Pleasure AddictionsNeed
Extreme SufferingSurvival mechanism
22
Anxiety & Stress
Wholesome Mental Formations Harmful Mental Formations
Cravings

23. Panics
& Phobias
23
Extreme SufferingSurvival mechanism Anxiety & Stress
Wholesome Mental Formations Harmful Mental Formations
Threat PainFear Aversions

24. Appetite Pleasure AddictionsNeed
Extreme SufferingSurvival mechanism
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Anxiety & Stress
Wholesome Mental Formations Harmful Mental Formations
Cravings
When a need is satisfied,
neuronal inhibitory circuits turn off appetites

25. Panics
& Phobias
25
Extreme SufferingSurvival mechanism Anxiety & Stress
Wholesome Mental Formations Harmful Mental Formations
Threat PainFear Aversions
When a threat is under control,
neuronal inhibitory circuits turn off fears

26. Opinions or Biased Views

27. OPINIONS OR BIASED VIEWS (1)
 Opinions or biased views are the broad range of
prejudiced beliefs and bigoted views that lack
backing from positive knowledge.
 We attach to opinions in a subtle way that makes
them ours as if they were possessions.
 As opposed to material goods, nobody can take
our biased views away.
 Even so, we defend them passionately: The more
fervent our opinion, the harsher our defense.
 Biased views also are MENTAL FORMATIONS
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28. OPINIONS OR BIASED VIEWS (2)
 Opinions or biased views are the broad range of prejudiced
beliefs and bigoted views that lack backing from positive
knowledge.
 They can be:
 Religious
 Political
 Racial
 Sectarian of any kind
 We attach to opinions in a subtle way that makes them ours as
if they were possessions.
 Biased opinions operate as cravings and aversions.
 As opposed to material goods, nobody can take our biased
views away.
 Even so, we defend them passionately: The more fervent our
opinion, the harsher our defense.
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29. 29
Common Manifestations of Anxiety-and-stress
Greed
Sorrow
Hatred Anger
Desperation
Anguish
Anxiety
Gluttony
Stress
Dependence

30. PLEASURE & CRAVINGS
RELATED
 Alcoholism
 Substance dependence
 Eating disorders
 Sexual addictions
`
PAIN & AVERSIONS
RELATED
 Phobias
 Panics
 Obsessive
compulsive
disorders
 Post traumatic
stress disorders
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Examples of Extreme suffering

31. Inner Harmony

32. INNER HARMONY
 Inner harmony is an internal state that permits us to
be at peace and act confidently even in the face
of difficulties.
 We must not run after inner harmony. The task to
do is removing the barriers—the cravings, aversions
and biased views—that block its appearance in
our lives.
 Once we remove cravings, aversions and biased
views from our lives…
 Anxiety-and-stress (suffering) ends, and
 Inner harmony blossoms spontaneously.
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34. MINDFULNESS &
MINDFULNESS MEDITATION
 Mindfulness is the path to eliminate
cravings, aversions and biased views.
 Mindfulness meditation is the tool to
develop the faculty of mindfulness.
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35. MINDFULNESS &
MINDFULNESS MEDITATION
 Mindfulness
 The permanent awareness of life as it unfolds
 The active awareness of whatever we are doing
 The passive awareness of body, sensations and mental states
 Mindfulness meditation
 The practice of “directed” mindfulness to make it a permanent
habit
 Why is mindfulness so beneficial?
 Because it is an intensive workout of our nervous system
inhibitory circuits.
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36. 36
HOW DO INHIBITORY CIRCUITS
GET WORKED OUT?
While focusing attention
on the breath…
While becoming aware of
gross sensations (clothes,
floor, or any other
skin contact…
With continued practice
and much discipline…
…the central and peripheral nervous circuits
that normally silence these sensations turn off
(sensations are ”on”).
…huge numbers of brain inhibitory circuits
turn on to shut off “distractions”. As
distractions interfere, same mechanisms
turn off to let distracting thoughts enter.
…The meditator starts perceiving subtle ,
pleasant and intermittent sensations, the result
of millions of inhibitory neurons being turned on
and off in succession.
Gross sensations

37. 37
 The wide diversity of sensory/perceptual experiences
meditators go through during mindfulness meditation is
the result of inhibitory circuits/neurons being
continuously activated/deactivated.
 Core hypothesis:
 Mindfulness meditation is an intensive
workout of inhibitory circuits
Through mindfulness meditation

38. 38
Mindfulness meditation…
…exercises neuronal inhibitory
circuits and, by doing so…
…helps us to deal with a number
of behavioral problems and mild
disorders

39. 39`*Taken from the website of Doctor Andrew Newberg, MD (http://www.andrewnewberg.com/research.asp )
As the meditation practice
progressed, images
showed increased blood
flow—lights up in SPECT
images—to the prefrontal
cortex, the seat of
attention, indicating a
boost in the neuronal
activity there.
The increased neuronal
activity during deep
meditation (when the
meditator’s brain is “more
inactive”) might come
from “busier” inhibitory
neurons.

40. 40
3 x 4 = 15
7 x 5 = 35
12 x 15 = 180
WORKOUT OF EXCITATORY CIRCUITS WORKOUT OF INHIBITORY CIRCUITS
E
X
E
R
C
I
S
E
S
T
R
E
N
G
T
H
E
N
S
N
E
U
R
O
N
A
L
C
I
R
C
U
I
T
S
12 x 8 = 96
25 x 31 = 775
More flexible
neuronal circuits
More rigid
neuronal circuits

41.  After a pleasurable or painful experience, the brain builds up
conditioned neuronal circuits for repetition or avoidance of the
experience.
 Such circuits are triggered when similar circumstances
reappear. Simply reminding such circumstances, triggers
appetites or fears.
 Depending upon frequency or intensity of the original
experience, the normal inhibitory mechanisms may fail to
block the conditioned neuronal circuits that urgently demand
repetition or avoidance.
 Initially the subject might experience uneasiness, distress,
anguish, desperation but eventually….
 …addictions & uncontrolled cravings or panics & phobias take
over.
 Then the situation might get out of control, with no much
room for tolerance. 41
SUMMARY OF THE PROBLEM

42.  During the practice of mindfulness meditation huge numbers of inhibitory neurons get
worked out by repeatedly and indiscriminately turning on and off.
 Eventually the inoperative or lazy neuronal circuits, those which were not fulfilling their
roles, go back to work dutifully; which is to say, return to perform their regular blocking
responsibility.
 That is the end of anxiety-and-stress…
 …And an option for certain mental disorders
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MINDFULNESS MEDITATION: A SOLUTION
Inhibitory
neuronal circuits

43. The Charter of Free Inquiry

44.  Eastern sources
 Yoga
 Zen Buddhism
 The Buddha’s teachings
 Eastern thought
 …
BUT…
44
SOURCES TO LEARN ABOUT
MINDFULNESS
 Cognitive sciences
 Cognitive psychology
 Evolutionary psychology
 Neurology
 …

45. THE CHARTER OF FREE INQUIRY
 Do not believe in anything because it is…
 Either tradition,
 generally accepted,
 written in some scriptures,
 based on logical reasoning,
 agreeable with your way of thinking or
 the word of a well-known master.
 It is only when you know for yourselves
 that some teachings are wholesome, and
 that, when followed and undertaken, conduce to well-being
and inner harmony,
 that you should accept them, and live and act
accordingly.
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46. © Gustavo Estrada
gustrada1@gmail.com
http://innerpeace.sharepoint.com/Pages/aboutus.aspx
This presentation may be used with no previous permission
as long as author and associated links are properly referred.
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