Mindfulness Meditation

 The Neuroscience Behind Mindfulness Meditation 

You've probably heard all about mindful meditation. Maybe you practice it yourself or know of others who practice mindfulness meditation. There are multiple benefits such as decreased anxiety, improved emotional intelligence, and increased emotional regulation and mental clarity. But, do you know the neuroscience behind the benefits of mindfulness meditation? No? Then let's take a look...

Firstly let's define mindfulness meditation. Mindfulness meditation is the cognitive skill of being present in the moment and being aware of your current feelings, senses and thoughts. 

Mindfulness meditation requires you to regulate your emotions and attention and be self-aware. Regular mindfulness meditation has been associated with various alterations to brain structures including the cingulate cortex, insula, hippocampus and amygdala. Moreover, changes in cortisol, melatonin and serotonin levels have also been linked to mindfulness meditation practices. Let's take a look at these neuroplastic changes...

The cingulate cortex forms part of the limbic system and plays a role in emotion, attention, and multiple physiological functions such as heart rate. Mindfulness meditation increases blood flow to the cingulate cortex leading to improved focus, attention and emotional response.

The insula is part of the cerebral cortex. This structure is necessary for self-awareness, perception of senses, empathy and so much more. Mindfulness meditation increases the connectivity of the insula to other neighbouring areas such as the anterior cingulate cortex and amygdala, leading to improved emotional processing and empathy. 

The hippocampus is the area of the brain that is vital for memory and learning. The activity and volume of the hippocampus increase with mindfulness meditation, leading to improved memory and concentration. 

Next, we have the amygdala. The amygdala is responsible for our flight-or-fight responses and feelings of anger, anxiety, fear and stress. Multiple studies have shown that the amygdala shrinks in size with continuous mindfulness meditation practices. This can account for the reduced anxiety and stress associated with regular mindfulness meditation.

Lastly, we have the neurotransmitters, serotonin and cortisol, and the hormone melatonin. Cortisol is lowered during mindfulness meditation. Since cortisol increases with stress, mindfulness meditation reduces stress and the risk of potential metabolic issues. Serotonin increases with meditation practices. Serotonin is responsible for regulating mood and therefore creates a feeling of a positive mood after mindfulness meditation. Melatonin is the hormone associated with sleep and numerous physiological functions, including the menstrual cycle and cardiac health. Mindfulness meditation increases melatonin levels resulting in improved quality and quantity of sleep and feeling of wellness.  

Mindfulness meditation is beneficial for reducing stress and anxiety and improving memory, concentration and overall well-being. However, the neuroplastic changes that occur with mindfulness meditation take time to occur. Nonetheless, with continuous mindfulness meditation, you are likely to see some improvement in various physiological, cognitive and psychological functions. 

So how do you practice mindfulness meditation? Take a look at our next blog to find out😉...

Time to clarify some terminology:

Limbic system: a collection of brain structures necessary for emotional response and behaviour.

Cerebral cortex: this is the grey matter covering the outer area of the cerebrum. This area consists of four lobes with vital functions such as movement, speech and learning. 

Neuroplasticity: the ability of the brain to rewire itself, and adapt and change neurological pathways

Neurotransmitters: chemical messengers that allow neurons to communicate throughout the body

Hormone: a chemical messenger released from endocrine glands and released into the bloodstream