How Meditation Could Change The Brain

In a time when traumatic events such as pandemics, shootings and loss seem never-ending, mindfulness can be a tool for feeling capable during periods of uncertainty.

Meditation, a practice of mindfulness, doesn’t have a single universal definition. As interest in mindfulness and meditation has grown, it has been summed up as a mind and body practice focused on interactions between the brain, mind, body and behavior, containing four key elements: a quiet location with little distractions, a comfortable posture, a focus of attention and an open attitude.

Scientists are still learning about exactly how meditation could induce positive impacts on other aspects of health, such as helping our immune systems function optimally, enhancing sleep, lowering cholesterol and alleviating pain.

Practicing mindfulness has been found to influence two stress pathways in the brain, altering brain structure and activity in regions that regulate attention and emotion.

People who practice mindfulness-based stress reduction and mindfulness-based cognitive therapy — which include meditation — have been less likely to have negative thoughts or unhelpful emotional reactions when facing stressful situations.

In addition to any structural changes in the brain, these benefits could be the result of physical processes, too. Meditation can help regulate the autonomic nervous system, the part of our nervous system that’s responsible for regulating involuntary physiological functions such as heart rate, blood pressure, breathing and digestion.

Although there are some known benefits of meditation for mental and physical health, researchers are still looking into the best methods for objectively measuring how the practice affects the brain.

Practicing meditation in supervised settings with professionals who can educate about potential effects has been helpful for people with complicated emotional states, she added.

Meditation is very accessible now. There are many apps that if you have a smartphone, you can learn to meditate. Often what’s really helpful is to use one of the apps where someone guides you through a meditation.

You can also try an introductory class at a local meditation center, read a book, watch an online video, or practice alone. Whichever path you choose, see what resonates with you. For beginners, starting out in a professionally led setting can be helpful for reorienting yourself after any hurdles that could lead to quickly giving up or feeling discouraged.

Instructors can teach you about the aspects of meditation that aren’t intuitive or obvious, such as that having thoughts or a distracted mind is OK. If you just set the intention to be present, then whatever happens is what you’re doing, including being distracted.

Since meditation is about being present, it can be done anywhere, but a quiet, uninterrupted area can be optimal for beginners still learning to focus on the present. You can start with just five minutes per day, then gradually increase.

If you notice that meditating makes you feel worse, talk with an experienced meditator about your experience or wait until you’re in a better emotional or mental state.

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