Improved memory| attention| and learning1
Improved memory| attention| and learning
While meditation is an ancient practice
While meditation is an ancient practice, science is still unlocking the full spectrum of its benefits. A surge in research over the past few decades has investigated meditation’s effects on both the brain and 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 change many aspects of the brain’s structure and function.
Increases Gray Matter
Meditation increases gray matter in the brain, particularly in areas related to learning, memory, emotion regulation, and perspective, says Dr. Loftus. In fact, imaging studies show that meditation increases the size and volume of the brain, due to increased gray matter concentration.
Strengthens the Prefrontal Cortex
Regular meditation is linked to increased thickness of the prefrontal cortex, which is associated with higher-order brain functions such as awareness, concentration, memory, and decision-making, Dr. Loftus explains.
MRI scans have found that in addition to increasing the gray matter in the prefrontal cortex, meditation also improves the neural connectivity and cognitive function in this area.
Improves Neuroplasticity
Neuroplasticity is the brain’s ability to change and rewire itself based on new information and experiences.4 Meditation increases neuroplasticity by improving neural connectivity patterns across different regions of the brain.
By enhancing connectivity between different brain regions, meditation can improve cognitive functions, information processing, and emotional regulation, says Dr. Loftus.
ToninBoosts Dopamine and Sero
Dopamine and serotonin are neurotransmitters, or chemical messengers in the brain. Meditation is linked to a larger quantity of positive neurotransmitters like serotonin and dopamine in the brain, says Dr. Soffer.
Apart from regulating functions like sleep, growth, and metabolism, these chemicals play an important role in maintaining our emotional equilibrium, by making us feel positive and happy.
Alters Brain Waves
Meditation not only calms our blood pressure, respiratory rate, and heart rate, it also alters our brain waves. This helps us relax, concentrate, and process information better.
Those who practice meditation regularly often exhibit higher levels of gamma brain waves, which are associated with heightened perception, problem-solving, and consciousness, says Dr. Loftus.
Decreases the Size of the Amygdala
The amygdala, which is responsible for the fight-or-flight response, tends to shrink in people who meditate regularly, says Dr. Loftus. Research shows that this significantly reduces our stress levels.
Benefits of Meditation
As a result of these changes in the brain, meditation offers us several mental, emotional, and cognitive benefits. In fact, in addition to improving certain mental health conditions, it also benefits our nervous system and immune system, says Dr. Soffer.
Research shows us that meditation can improve:
- Mood
- Emotional regulation
- Self-awareness
- Attention
- Concentration
- Memory
- Spatial abilities
- Execution function (thinking, planning, decision-making)
- Conflict resolution
- Mindfulness
- Relaxation
- Self-compassion
- Stress
- Sleep
- Pain
- Anxiety
- Depression
- Insomnia
- Post-traumatic stress disorder (PTSD)
- Mindful Moment
Improved memory,
Need a breather? Take this free -minute meditation to calm down quickly—or choose from our guided meditation library to find another one that will help you feel your best.
How to Meditate Every Day
Improved memory, The best way to reap the benefits of meditation is to incorporate it into your daily routine and practice it every day. The benefits can be vast if you stick to the practice, says Dr. Soffer.
Here’s how you can make daily meditation a habit:
Start small: You can start with just a few minutes every day. Even five minutes of meditation can be helpful. As you get more comfortable with it, you can work your way up to longer sessions.
Find a time that works for you: Choose a specific time of day that works best for you, whether it’s first thing in the morning, during your lunch break, or before bed. Consistency helps in forming a habit.
Pick a quiet spot: Choose a place where you can sit comfortably and won’t be interrupted. It could be a swing on your porch, a cozy chair in your room, or even a quiet corner in your office.
Set the ambience: If you like, you can set the ambience for your meditation session by dimming the lights, playing gentle soothing music, and lighting a scented candle.
Set an intention: Before you start meditating, set a clear intention or goal for your practice. It could be to reduce stress, increase focus, or simply take a break from your busy day.
Use a guided meditation program: If you’re new to meditating and not sure how to go about it, it can be easier to start with a guided meditation program that takes you through the steps. There are several free programs available online—you can choose the one that best fits your needs and your schedule.
Focus on your breath: Use your breath to anchor you to the present. If your mind wanders to other things, gently bring your focus back to your breath.
Reflect on the practice: After you finish, take a moment to reflect on your session. What did you feel and learn? If you like, you can write down your thoughts in a journal.
Be patient with yourself: Building a new habit takes time. Be patient with yourself on this journey. Don’t get frustrated if your mind wanders or if you miss a day. Some days will be easier and others will be harder.