The Effects of Mindfulness Meditation and What Happens in the Brain

Mindfulness, simply put, is the state of being fully aware and focused on your mind and body "in the present moment" as they are.

In recent years, various companies, including Apple, Google, and Goldman Sachs, have incorporated mindfulness techniques into their training programs.

Advancements in neuroscience have revealed that continuous mindfulness practice can improve concentration and self-awareness while enhancing the ability to regulate emotions effectively. While it is known that mindfulness meditation brings various benefits, some may wonder what actually happens in the brain during the practice.

In this article, we will explore the effects of mindfulness and its impact on the brain in detail.

What is Mindfulness?

Let’s first take a look at the origin of the term "mindfulness."

Mindfulness is the English translation of the Pali Buddhist term "sati." (Pali is an ancient Indian language that is no longer in use but was spoken by the Buddha approximately 2,500 years ago.)

"Sati" is translated into Japanese as "awareness" and is generally understood to have three meanings:

1. Pre-verbal awareness
2. Unbiased attention to reality
3. The act of recollecting

The Mindfulness Society defines mindfulness as follows:

"Intentionally bringing awareness to present-moment experiences, without judgment, and observing them with an open and unattached mindset."

We often unconsciously dwell on regrets from the past or anxieties about the future. When we repeatedly think about these regrets and worries, they grow within our minds and bodies, causing distress and suffering.

By consciously observing the reality unfolding before us "in the present moment," we can accept negative emotions such as regret, anxiety, and anger, ultimately improving our mental well-being.

What Does "Just Observing" Mean?

"Just observing" means fully engaging all five senses:

・Sight (visual)
・Hearing (auditory)
・Smell (olfactory)
・Taste (gustatory)
・Touch (tactile)

By directing our awareness toward what we perceive through our five senses, without labeling experiences as good or bad or adding personal interpretations, we can begin to truly see the world as it is in the present moment.

Mindfulness-Based Stress Reduction

Mindfulness has deep connections to Buddhism, but Dr. Jon Kabat-Zinn at the University of Massachusetts in the United States conducted scientific research to explore its potential benefits in the medical field.

In 1979, he introduced the mindfulness-based stress reduction method, also known as mindfulness meditation. Studies in neuroscience have confirmed its effectiveness in improving depression and alleviating pain, leading to its widespread recognition worldwide.

Additionally, in the field of psychology, mindfulness has been found to have positive effects on self-awareness and impulse control.

Mindfulness-Based Cognitive Therapy

Mindfulness-based cognitive therapy is a combination of the mindfulness-based stress reduction method and cognitive behavioral therapy.

It has been scientifically proven to help prevent relapse in patients with recurrent depression and is now utilized as a treatment method for individuals struggling with mental health conditions.

Furthermore, in the business world, mindfulness is used to manage stress and improve productivity in the workplace.

Effects of Mindfulness Meditation

The effects that mindfulness meditation can bring to us are as follows:

・Improved concentration
・Enhanced self-awareness, leading to better emotional control

Let’s take a closer look at each of these.

Improved concentration

When we focus on something, a part of the brain called the prefrontal cortex is said to become more active. This helps increase concentration by reducing unnecessary thoughts.

According to research by Matthew Killingsworth, a psychologist at Harvard University, people spend about 47% of their work time distracted and thinking about things unrelated to their tasks.

However, there is no need to lament every time your mind wanders. Simply accept it as it is.

Focus → Notice that your attention has drifted → Refocus. By repeatedly training this process, the time spent thinking about unrelated matters decreases, and you will be able to make rational decisions without being swayed by emotions.

What is the prefrontal cortex?

The prefrontal cortex is a region within the frontal lobe of the brain and is responsible for the following functions:

・Regulation of memory and emotions
・Inhibition of impulsive behavior
・Activation of imagination
・Focusing on important matters

Enhanced self-awareness

Self-awareness refers to "the ability to deeply explore one’s inner self and recognize one’s current situation and mental state." It is also defined as "the ability to clearly identify and understand one’s personality, abilities, thought patterns, and emotions."

The part of the brain associated with self-awareness is the insular cortex.

A person with high self-awareness, for example, when feeling anger, can objectively recognize, "I am angry right now," and consciously let go of that emotion.

On the other hand, a person with low self-awareness may be pulled into their anger, leading to prolonged irritation over trivial matters and continued discomfort.

By practicing mindfulness consistently, one can learn to observe their thoughts and emotions objectively.

As a result, even when faced with upsetting or unpleasant situations, they will not be consumed by negative emotions, allowing them to maintain emotional stability and lead a more balanced daily life.

What is the insular cortex?

The insular cortex is a region located deep within the lateral side of the brain and is responsible for the following functions:

・Social emotions
・Moral intuition
・Empathy
・Pain perception
・Sense of humor
・Responses to others’ facial expressions
・Food preferences

How Mindfulness Meditation Affects the Brain

Let’s take a closer look at how mindfulness works in the brain.

Increases Gray Matter in the Brain

Researchers from Harvard University and the University of Massachusetts Medical School conducted a study to examine how mindfulness meditation affects the brain.

Their findings revealed that individuals who participated in an eight-week mindfulness-based stress reduction program experienced an increase in gray matter.

This provides scientific evidence supporting the neurological benefits of mindfulness-based stress reduction.

What is gray matter?

Gray matter refers to the gray-colored areas in the central nervous system, which consists of the brain and spinal cord. It is composed of neuron cell bodies and is responsible for various functions, including motor control, reflexes, sensory processing, memory, and cognitive abilities.

As people age, the density of gray matter gradually decreases. This reduction leads to slower information processing and a decline in the speed at which information is transmitted.

Increased Gray Matter in the Hippocampus Leads to Reduced Stress and Emotional Stability

The hippocampus, which plays a key role in memory management, is also involved in regulating emotions.

Studies suggest that individuals suffering from mental health conditions such as depression or PTSD have a smaller hippocampus due to shrinkage. Therefore, an increase in gray matter in the hippocampus is associated with reduced stress and greater emotional stability.

What is the hippocampus?

The hippocampus is the part of the brain responsible for memory management. It helps retain information and plays a crucial role in memory formation.

It is about the size of a pinky finger and resembles the shape of a seahorse, with a pair located on both the left and right sides of the brain.

The hippocampus is particularly involved in short-term memory. New memories are first stored there before being transferred to the cerebral cortex, where essential information is preserved as long-term memory.

Reduction of Gray Matter in the Amygdala Lessens Overreaction to Stress

The amygdala consists of clusters of nerve cells located in both hemispheres of the brain, near the area behind the eyes. It plays a crucial role in processing emotions, intuition, and stress responses.

The amygdala is primarily associated with negative emotions such as fear, anxiety, tension, and anger.

Individuals suffering from mental health disorders such as depression and PTSD tend to experience heightened amygdala activity, making them more sensitive to stress.

Research has shown that practicing mindfulness-based stress reduction can lead to a decrease in gray matter in the amygdala.

As the gray matter in the amygdala decreases, its activity is suppressed, resulting in a reduced tendency to overreact to stress.

Meditation Methods to Increase Gray Matter

The mindfulness-based stress reduction program, which continues to be studied, incorporates a meditation method called "body scan meditation."

Body Scan Meditation

Body scan meditation is said to have the following benefits:

・Enhances concentration
・Sharpens attention
・Calms breathing

"Body scan" refers to the practice of focusing attention and carefully observing different areas of the body. According to Dr. Jon Kabat-Zinn, who developed mindfulness-based stress reduction, this meditation involves slowly shifting awareness through each part of the body as if greeting each area with a gentle "hello."

By taking 30 to 45 minutes, body scan meditation helps release mental and physical tension, easing any discomfort.

How to Practice Body Scan Meditation

1. Lie on your back. Keep your legs slightly apart and extended. Rest your arms naturally alongside your body, with your palms facing upward.

2. Begin scanning from the toes of your left foot. Simply focus on the sensations in your toes.
(Are they cold or warm? Are they tense or relaxed?)
Imagine sending your breath to your toes as you inhale and exhale slowly. Shift your awareness from your toes to your heel while coordinating your breath to follow the same movement.

3. Move your awareness and breath in sequence: from the left heel → arch of the foot → ankle → calf → knee → thigh. After finishing the left leg, repeat the process for the right leg.

4. Once both legs are complete, proceed to the next areas.
Move your awareness and breath through the pelvis → lower back → lower abdomen → chest → shoulders → arms → hands → neck, and finally, the head.

5. After scanning the entire body, observe the joints connecting each part.
(How do your fingers connect to your hands? How do your hands connect to your arms?)
Pay attention to the changing temperature of the air and the sensation of touch, which may vary with the seasons.

Conclusion

This article has explored how mindfulness affects both the mind and body, as well as its impact on brain function.

The effects of mindfulness meditation on the brain include:

・Increased gray matter in the brain
・Increased gray matter in the hippocampus, which helps reduce stress and stabilize emotions
・Decreased gray matter in the amygdala, leading to a reduced overreaction to stress

Understanding the neurological mechanisms behind mindfulness meditation deepens our appreciation of its significance.

Why not try body scan meditation for a few minutes before bed? Since it also helps regulate breathing, it may allow you to fall asleep in a calm and peaceful state.

Thank you for reading.