Square breathing, leaves on a stream, mindfulness, and more. These seemingly random words make up some of the most common meditation techniques and exercises that individuals around the world use in their day to day lives. Whether it be to relieve a momentary stressor, or a part of one’s weekly therapeutic routine, meditation has long been an integral part of anti-anxiety techniques and transcendentalist goals. Meditation, among other self-actualization techniques, may allow people to become better versions of themselves and reduce anxiety they may be feeling on a daily basis. But, how does meditation actually affect your brain? What explains this phenomenon, and why does it work?
It is difficult to track when meditation first came about, but archaeologists believe its earliest origins can be traced back to the Hindu Vedas, written in 1500 BCE. However, its popularity in terms of research has increased in the past 40 years. This research focuses on mindfulness meditation, which, in a broad sense, details a form of meditation where one pays attention to details in the present moment to reduce anxiety. Mindfulness is a meditative practice that focuses on slowing down racing thoughts and pushing away negativity, “non-judgmentally.”
Mindfulness meditation has been proven to show many benefits both for the brain and other parts of the body. Experiments in the 1990s demonstrate how mindfulness meditation can actually improve brain plasticity. The structures of the brain are elastic, meaning they can change and stretch in response to the experiences and environmental changes. A 2002 study led by Dr. Janice Kiecolt-Glaser suggests that the increased neuroplasticity of the brain causes a transformation of the brain circuits with a positive effect on both the mind and body. A 2005 study by Dr. Sarah Lazar and colleagues identified that specific structures of the brain, such as the prefrontal cortex and right anterior insula, were thicker in patients that practiced mindfulness meditation. These regions are associated with sensory processing, attention, and interception, and their thickness suggests their strength, likely improved by specific meditative techniques.
Another study on cortical thickness, done by Dr. Koung Mi Kang and colleagues in 2012, compared the cortical thickness found in the frontal and temporal regions of the brain in 46 meditators and 46 non-meditators. They found significant increases in cortical thickness in the anterior regions of the brain, supported by the 2005 study, as well as the medial prefrontal cortex, superior frontal cortex, and temporal cortices in the meditators compared to the control group. Their findings suggest significant structural changes in the white and gray matter of the brain. White matter acts as the brain’s communication network to transfer signals through the gray matter of the brain, which stores important information. A change in structure can increase efficiency in signal transduction within the brain, improving the brain’s overall function.
These two studies show that meditation can in fact induce neuroplasticity, taking advantage of the brain’s elastic tendencies. An increase in neuroplasticity enhances cognitive function, allowing us to learn and adapt to new experiences quicker, form memories, and maintain prime brain functioning. This research proves that mindfulness meditation is perhaps one of the easiest ways to keep our brains young and at their most effective functional capacity.
So anytime you may find yourself stressed or anxious, look around you. Notice your surroundings and step away from the momentary stress you find yourself trapped in. Just a simple acknowledgement of the things that you can smell, touch, taste, hear, or see around you, may be one of the easiest brain workouts you’ve ever tried with potential long-lasting benefits. Meditating for a few minutes each day is a small price to pay for a chance at improving your relationships, mental strength, and overall state of being.
“Just a simple acknowledgement of the things that you can smell, touch, taste, hear, or see around you, may be one of the easiest brain workouts you’ve ever tried.”
