How does meditation change the brain?

This part of the brain helps you see things from a rational and balanced perspective. It is involved in overriding automatic behaviors, decreasing the emotional response of the brain, and modulating the emotional responses that come out of the fear center of the brain. According to Psychology.com, it is often referred to as the Assessment Center * (remember this for later). 

Again, referencing Psychology Today, this part of the brain is often called the Me Center* (remember this for later). It processes information related to your thoughts and experiences. These include: self-reflections, thinking of the future, your social interactions, and empathy towards others.

Located deep within the brain, it monitors one’s bodily sensations and guides your responses to those sensations. This is also where we get our gut-feelings from. 

Otherwise known as the Fear Center of the brain, the amygdala triggers our initial emotions and reactions to alarming / fearful situations. 

One word: Stuck. If we were to look at someone’s brain who hasn’t done any meditation, you would see a lot of neurons firing within the Me Center and between the Me and Insula/Fear centers of the brain.

Meaning: we are stuck in certain thought patterns that persist and we can’t seem to break from that cycle. It’s because the connection between the Me and the Assessment center is weak.

Example:

You have a recurring thought such as: “I’ll never be successful.” Consistent use of the Me Center (especially the vmPFC) can cause anxiety, worry, pain, sadness, etc. But, if the Assessment Center is activated, you might respond to your thought with something like this “But, what is the evidence that I’ll truly be unsuccessful?” The Assessment Center adjusts the emotional response that comes out of the vmPFC (part of the brain that worries, ruminates) and triggers activity in the dmPFC (part of the brain where empathy comes from). It helps to gauge factual, and relevant information that is available so one can arrive at a balanced perspective and not just overthink and blame oneself for everything.

In a recent study, participants were part of a 8-week mindfulness course. Afterwards, MRI scans revealed that the Fear Center appears to shrink.

Red = Amygdala

So, when you DO meditate, this happens:

As the amygdala shrinks, the pre-frontal cortex (Assessment Center) – associated with higher order brain functions such as awareness, concentration and decision-making – becomes thicker.

The “functional connectivity” between these regions – i.e. how often they are activated together – also changes. The connection between the amygdala and the rest of the brain gets weaker, while the connections between areas associated with attention and concentration get stronger. – Scientific American

Here is an example of what happens when you begin to use your pre-frontal cortex more.

… when you experience pain, rather than becoming anxious and assuming it means something is wrong with you, you can watch the pain rise and fall without becoming ensnared in a story about what it might mean. – Psychology Today

How cool is meditation?!

Essentially, there is now actual science behind why meditation is good for you. MRI scans have shown that the thickness of the brain increases over time with meditation. Studies are now showing that the brain begins to function better with improved thinking, and analyzing power. Meditation helps to weaken the unhelpful sides of the mPFC, but increases use of the useful aspects of the mPFC such as empathy, and compassion.

But, as with anything good in life, it requires hard work.

Sorry man, ain’t no easy way around this one. Meditation quite literally changes the brain for the better. It helps you see yourself and the world around you in a much more positive way. You become less reactive to things, and hence more balanced and yes…zen. But in order to build new neural pathways and connections, practice is important – that too, daily. Your brain can very easily go back to its old ways. So practice! Even if it’s just 10 minutes a day. It will change your life.

It has been a real pleasure for me to research this topic. I have gained so much respect for the amazing muscle that is the brain and for what meditation can do for it. The fact that there is actual science behind meditation, makes the reward tangible and real.

In conclusion, I have included some helpful links and apps that you might be interested in checking out. If you still aren’t sure about meditation and its effects, please do check some of the links below. Knowledge is power. If you’re someone who is interested in meditation, but feel that you may not be in a good place to do it on your own – please seek the help of a meditation teacher.

What does Mindfulness Meditation Do to your Brain?

Psychology Today: This is your brain on Meditation

Harvard Study: 8 Weeks to a Better Brain  

Medical Daily: Benefits of Meditation

Free Meditation / Mindfulness Apps 

More apps (Iphone)

More apps (Android)