While people who meditate regularly believe in the effectiveness of meditation, others are often skeptical and find meditation a bit questionable.
But what if I told you that meditation is actually a powerful way to train your brain to calm and sharpen it? Scientific studies have shown that regular meditation can change the shape, size, and function of your brain.
“Meditation can actually cause structural changes in the brain, and we’ve seen an increase in gray matter in the brain, particularly in areas associated with learning, memory, emotional regulation, and perspective,” says Mirella Loftus, MD, PhD, medical director at Newport Healthcare.
Meditation can actually cause structural changes in the brain: it has been shown to increase gray matter, especially in areas associated with learning, memory, emotional regulation, and perspective-taking.
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Mirella Loftus, MD
Based on the amount of scientific evidence supporting meditation, every doctor would prescribe it if it were a drug, says Gary Sofer, MD, an integrative medicine specialist at Yale University School of Medicine.
Let’s take a closer look at how regular meditation can affect your brain.
At a glance
When you meditate regularly, your brain changes in many ways: your brainwaves change, your grey matter increases, your brain connections improve, and best of all, your brain produces more feel-good chemicals like dopamine and serotonin.
These changes make us happier, calmer, and more alert – helping us handle stress, focus better at work, and experience greater well-being in our daily lives.
How daily meditation affects your brain
Meditation is an ancient practice, but science is still unraveling the full extent of its benefits. A surge in research over the past few decades has explored the effects of meditation on both the brain and the body.
Electroencephalography (EEG) and structural/functional magnetic resonance imaging (MRI) techniques have been used to map the brain and study the effects of meditation on the brain.
Meditation has been shown to alter many aspects of brain structure and function.
Increases grey matter
According to Dr. Loftus, meditation increases gray matter in the brain, especially in areas associated with learning, memory, emotional regulation, and perspective. In fact, imaging studies have shown that meditation increases gray matter density, which in turn increases brain size and volume.
Strengthen your prefrontal cortex
Dr Loftus explains that regular meditation can lead to increased thickness in the prefrontal cortex, which is associated with higher brain functions such as awareness, focus, memory and decision-making.
MRI scans revealed that meditation not only increases grey matter in the prefrontal cortex, but also improves neural connectivity and cognitive function in the region.
Improves neuroplasticity
Neuroplasticity is the brain’s ability to change and remodel itself based on new information and experiences. Meditation enhances neuroplasticity by improving neural connectivity patterns across different regions of the brain.
According to Dr Loftus, meditation can improve cognitive function, information processing and emotion regulation by increasing connectivity between different areas of the brain.
Boosts dopamine and serotonin
Dopamine and serotonin are neurotransmitters, or chemical messengers in the brain, and meditation is associated with an increase in positive neurotransmitters like serotonin and dopamine in the brain, says Dr. Sofer.
Apart from regulating functions like sleep, growth and metabolism, these chemicals also play a vital role in maintaining emotional balance by making you feel positive and happy.
Change your brainwaves
Meditation not only calms your blood pressure, breathing rate, and heart rate, it also changes your brain waves. This helps you relax, concentrate, and process information better.
According to Dr. Loftus, people who regularly practice meditation often have higher levels of gamma brain waves, which are associated with increased perception, problem-solving and awareness.
Reduce the size of the amygdala
According to Loftus, the amygdala, which controls the fight-or-flight response, tends to shrink in people who meditate regularly, which research shows can significantly reduce stress levels.
Benefits of Meditation
As a result of these changes in the brain, meditation provides us with a number of mental, emotional, and cognitive benefits — in fact, in addition to improving certain mental health conditions, it may also benefit our nervous and immune systems, says Dr. Sofer.
Research has shown that meditation can improve:
- feeling
- Emotional regulation
- Self-awareness
- Note
- concentration
- memory
- Spatial Ability
- Executive functions (thinking, planning, decision-making)
- Dispute Resolution
- Mindfulness
- relaxation
- Self-compassion
- stress
- sleep
- pain
- anxiety
- depression
- insomnia
- Post-traumatic stress disorder (PTSD)
How to meditate every day
The best way to reap the benefits of meditation is to incorporate it into your daily life and practice it every day, and with consistency, the benefits can be enormous, says Dr. Sofer.
Here’s how to make daily meditation a habit:
- Let’s start small: Start with just a few minutes each day – even 5 minutes of meditation can be beneficial – and as you get used to it, you can gradually increase the length of your sessions.
- Find a time that works for you: Choose the time that works best for you – first thing in the morning, during your lunch break, before bed – and with practice, it will become a habit.
- Choose a quiet place: Choose a comfortable place to sit and where you won’t be interrupted — a porch swing, a cozy chair in your room, or even a quiet corner of your office.
- Set the mood: If you like, you can dim the lights, play some gentle, soothing music, and light some scented candles to set the ambiance for your meditation session.
- Set your intention: Before you begin meditating, set a clear intention or goal for your meditation, which could be anything from reducing stress to improving focus or simply taking a break from a busy day.
- Use a guided meditation program: If you’re new to meditation and not sure how to do it, an easy way to start is to start with a guided meditation program that will walk you through the steps. There are several free programs available online, so you can choose the one that best suits your needs and schedule.
- Focus on your breathing: Use your breath to bring you into the present, and if your mind wanders, gently bring it back to your breath.
- Review of the practice: When you’ve finished, take a moment to reflect on the session. What did you feel, what did you learn? Feel free to write down your thoughts in a journal.
- Be patient with yourself: Developing new habits takes time. Be patient with yourself on this journey. Don’t get frustrated if you get distracted or forget one day. Some days will be easier, and some days will be harder.
Sample meditations to try
If you want to start meditating, there are several types you can try.
Breath awareness meditation
Breath awareness meditation simply involves focusing your attention on your breath. Here’s how to do it:
- Sit comfortably and close your eyes.
- Take a deep breath and focus your attention on your breath, noticing how the air comes in through your nose, fills your stomach, and then goes out again.
- If your attention wanders, slowly bring it back to your breathing.
- Continue doing this for as long as you like, and when you’re done, slowly open your eyes.
Body Scan Meditation
Body scan meditation involves focusing your attention on each part of your body and consciously relaxing them, one at a time. Here’s how to do it:
- Lie on your back and close your eyes.
- Bring your attention to your toes, breathe into them, and relax. Notice the sensations you feel without trying to change anything.
- Slowly move your focus down your feet, ankles, calves, knees, thighs, and all the way up to the top of your head.
- Once you have completed the full body scan, take a few deep breaths and open your eyes.
Loving-kindness meditation
Loving-kindness meditation involves sending thoughts of compassion to yourself, your loved ones, and the world around you. Here’s how to do it:
- Get comfortable, close your eyes and take a few deep breaths.
- Send yourself kindness. Repeat to yourself, “May I be happy. May I be healthy. May I be safe.”
- Show kindness to your loved ones. Think of them and repeat to them, “May you be happy. May you be healthy. May you be safe.”
- Extend kindness to others. Gradually, extend this desire to those you are neutral about, those you dislike, and eventually to all living beings.
Walking Meditation
If you find it hard to sit still and would prefer to move, walking meditation might be for you. Here’s how to do it:
- Find a quiet place where you can comfortably walk around.
- Walk slowly, noticing how your feet feel when they hit the ground.
- Coordinate your breathing with your stride, inhaling and exhaling with each step.
- Notice the thoughts that come to your mind, let them go, and return your focus to walking.
- When you reach the edge of your space, turn around and continue walking carefully.
- When you’re done, stand still, take a few deep breaths, and reflect on the experience.
Key Takeaways
Meditation may seem simple on the surface, but the impact it has on your brain is profound. Incorporating meditation into your daily life can improve your attention, memory, mood and stress levels. Start slowly with just a few minutes a day and gradually increase the time. Do your best to stick to it regularly.
