How Meditation Impacts the Brain
Meditation is an ancient practice, and has long been heralded for cultivating inner peace, reducing stress, and fostering self-awareness and emotion regulation. But in recent years, neuroscientists have been delving into its profound effects on the brain, uncovering evidence that meditation not only changes how we feel but can even “rewire” our brain function to an extent. Let’s explore the fascinating intersection of mindfulness and neuroscience and learn how meditation impacts the brain!

Research into Meditation and the Brain
Researchers have found positive cognitive outcomes from meditation. Many studies have shown that there can be structural and functional changes in the brain stemming from regular meditation practice.
Before we delve into the results, let’s address what meditation is. Meditation doesn’t have a singular definition, and varies between different cultures, spiritual practices, and individuals. There have been two main understandings of meditation – one is a more western approach that sees meditation as a method of focusing one’s attention and building awareness and self-regulation. The more traditional approach to meditation is that is creates inner peace and builds spiritual connection. For the purpose of science, a study in 2006 (Walsh, R., and Shapiro, S. L.) offered a new, combined definition of meditation as a group of self-regulatory practices focused on maintaining attention and awareness with the aim of improving well-being, tranquility, and focus.
The actual practice typically involves sitting still and focusing on one thing for a determined length of time. For example, you could sit still, close your eyes, and focus on listening to the sound of your breath for 10 minutes. Other versions of meditation include repeating mantras, listening to the sounds around you without judgment, completing a body scan, or even walking while counting your steps. Generally, the idea is to focus and calm the mind by bringing non-judgemental awareness to the present moment.
Check out this guide for choosing a type of meditation if you’re interested in giving it a try!
Structural Changes in the Brain
Now that we have an understanding of what meditation is, let’s see how it may change the brain with regular practice. Studies have suggested that the following changes are possible with a regular meditation practice:
- Increased cortical thickness: Cortical thickness can affect various cognitive functions such as sensory, cognitive, and emotional processing. Studies have found that meditation may increase cortical thickness, or decrease the thinning of the cortex that comes along with aging. While more research is needed, this suggests that meditation may help us to more effectively process both information and emotions, and/or reduce a slowing in processing associated with aging.
- Reduction in amygdala activity: The amygdala plays a key role in processing emotions. It particularly deals with anxiety, stress, and fight or flight mode. Research has shown that consistent meditation can reduce the activity in the amygdala, suggesting that anxiety levels are lowered and the individual is in a calmer and more balanced emotional state.
- Increased size of hippocampus: Some studies suggest that meditation may increase the size and activity in the hippocampus, potentially expanding the capacity for memory.
Emotional and Psychological Benefits
Aside from the possible structural changes that can occur from meditation, research has found numerous emotional and psychological benefits.
- Reduced stress and anxiety: Mindfulness meditation has been shown to lower cortisol levels, the hormone associated with stress. Regular practice can help individuals respond to stressful situations with greater equanimity.
- Improved self-awareness: By observing your own thoughts or even just your breathing, you may learn a lot about yourself! Spending time with your thoughts and feelings may allow you to become more in-touch with yourself.
- Enhanced emotional regulation: By fostering greater awareness of thoughts and emotions, meditation can help practitioners react less impulsively and with more deliberate and thoughtful responses.
- Increased compassion and empathy: Loving-kindness meditation, a specific type of mindfulness practice, has been shown to increase activation in brain areas linked to empathy and compassion.
- Improved attention span: At first, it may be difficult to focus during meditation. However, with practice, focusing on your breath or a mantra for a set period of time is a great way to practice lengthening your attention span, possibly improving it in the process.
Practical Implications for Everyday Life
Understanding the neuroscience behind meditation underscores its potential as a tool for improving mental health, boosting cognitive performance, and enhancing overall well-being. Integrating 10-20 minutes of meditation into your daily routine may:
- Sharpen your focus and concentration.
- Help you manage stress and emotional challenges.
- Foster a greater sense of connection with yourself and others.
Conclusion
Meditation is more than just a moment of calm in a busy day; it’s a powerful practice that has the potential to transform the mind over time. By dedicating time to meditation, you’re not only possibly enhancing your mental and emotional well-being but also working to cultivate a healthier, more resilient brain. Whether you’re a beginner or a seasoned practitioner, the science is clear: meditation is a practice worth pursuing for the good of your brain!