Amid social isolation and physical distancing, staying aware of our mental health is especially important. Times of uncertainty can sometimes cause anxiety, but there are healthy ways to help work through these feelings.
Meditation–in this context–is the process of observing thoughts and emotions without identifying with them; and, with practice, can mitigate your capacity to give negative reactions to external circumstances.
Ultimately, it’s about gaining a shift in perspective. In fact, many studies have shown that these mental shifts have a neurological basis.
Here are three ways consistent meditation is proven to restructure the brain and promote long-term health.
1. Meditation Reduces the Size of the Amygdala
The amygdala is the part of the brain associated with stress and anxiety. People with larger amygdalae tend to experience increased feelings of nervousness in their everyday life, while those with smaller amygdalae feel more at ease.
The good news is, this biological factor is not set in stone.
One of the beautiful abilities of the brain is its capacity to change over time. This is a characteristic known as neuroplasticity.
Essentially, the brain can be likened to a malleable substance that takes shape according to the actions with which it’s accustomed. In the case of the amygdala, if the brain is accustomed to anxiety, the amygdala will enlarge to suit that behavior. Likewise, the amygdala can also shrink when the brain makes a habit of feeling more serene.
Meditation is a proven method to reduce the size of one’s amygdala and invite in more calmness.
Neuroscientist Dr. Sara Lazar of the Harvard Medical School has studied the neurological effects of meditation in depth. In one study, Lazar sought to find any possible correlation between meditative practices and amygdala activity.
Participants who reported high levels of persistent stress and did not regularly meditate received MRI scans and were enrolled in an eight-week course involving yoga and mindfulness.
The study took place during economic turbulence; yet, despite having work-related stress and difficult circumstances, the participants reported feelings of general calmness. When MRI scans were taken of their brains after the eight-week course, it was found that their amygdalae had reduced in size.
Shrinking the Amygdala Reduces Anxiety
These findings coincide with perceived reductions in nervousness. By training the amygdala to come back into balance, meditation can help to soothe anxious flareups and address problems with clarity.
We can’t always control the things life throws at us, but research has shown that, with consistent practice, we can learn to control the way we react.
2. Meditation Bolsters the Prefrontal Cortex
Perhaps it’s not too surprising that the brain’s center of higher thought would be affected by meditation as well. The prefrontal cortex is in charge of working memory and decision-making. As we age, the functioning of this area tends to decline and even reduce in size, making it more difficult to remember and solve problems.
One study has found that consistent meditation might be the key to keeping the prefrontal cortex in good shape for longer. After performing MRI scans on a group of experienced meditators and non-meditators, a connection was found between consistent meditation and cortical thickness.
While the prefrontal cortex tended to display age-related shrinkage in the non-meditators, cortical thickness remained constant among those who did meditate, regardless of age.
Meditation Improves Memory and Focus
The functionality of one’s higher thought goes hand in hand with the thickness of the prefrontal cortex. More gray matter–or brain matter that contains neurons–in this area often indicates an increased capacity to stay focused, make rational decisions, and follow complex thought patterns.
Meditation has been shown to enhance these faculties, while also increasing empathy. The prefrontal cortex tends to focus on oneself, in what some would call the Ego. While mindfulness strengthens this part of the brain, the key is its reinforced connection to the insula, which governs empathy.
3. Meditation Strengthens Connections to the Insula
An important element to consider when studying the brain is how each area relates to the rest. The brain and the body can be divided up into separate parts, but it’s how they function together that makes a difference.
Dr. Rebecca Gladding has written about the enhanced neural connections that result from consistent meditation. She emphasizes that, while the prefrontal cortex is strengthened with meditation, the key is its enhanced connection to other areas of the brain.
The insula is a part of the limbic system, which is highly involved in our emotional lives. When you feel hungry, anxious, cold, or have any other sensation of your internal state, your insula will be the one to alert you of it. It’s the part of the brain that connects you to your physical feelings, but it’s also involved in our sense of empathy and social connectivity.
Meditation Supports Increased Empathy
When it comes to empathy, one study has credited meditation as a way to enhance neural connections to the insula.
Essentially, seeking to understand and see things from the perspective of others becomes more of a default function with increased meditation. With enough practice, viewing the world through a lens of compassion and clarity will become second nature.
Conclusion
Mindfulness has long been a practice associated with spiritual traditions; but, if that isn’t your thing, it doesn’t have to be! Ultimately, it’s just one of many ways to look after your mental health.
Scientific studies continue to be published on this age-old practice, shedding light on its neurological benefits: from reducing anxiety to refreshing your memory, and even increasing your empathy.
Whether you’re into Zen or not, meditation can do wonders for your peace of mind.
In these times of uncertainty, we could all use a little more inner stability. Perhaps fifteen to thirty minutes of mindfulness each day can bring us one step closer to that.
Just remember to seek professional help if mental illness has been an ongoing concern for you.
