http://themindunleashed.org/2014/04/neuroscientist-explains-meditation-changes-brain.html
Do you struggle, like me, with monkey-mind? Is your brain also a
little unsettled, restless, capricious, whimsical, fanciful, inconstant,
confused, indecisive, or uncontrollable? That’s the definition of
“monkey mind” I’ve been given!
If you need more motivation to take up this transformative practice,
neuroscience research has shown that meditation and mindfulness training
can cause neuroplastic changes to the gray matter of your brain.
A group of Harvard neuroscientists interested in mindfulness meditation have reported that brain structures change after only eight weeks of meditation practice.
Sara Lazar, Ph.D., the study’s senior author, said in a press release, “Although the practice of meditation is associated with a sense
of peacefulness and physical relaxation, practitioners have long claimed
that meditation also provides cognitive and psychological benefits that
persist throughout the day.”
To test their idea the neuroscientists enrolled 16 people in an
eight-week mindfulness-based stress reduction course. The course
promised to improve participants’ mindfulness and well-being, and reduce
their levels of stress.
Everyone received audio recordings containing 45-minute guided
mindfulness exercises (body scan, yoga, and sitting meditation) that
they were instructed to practice daily at home. And to facilitate the
integration of mindfulness into daily life, they were also taught to
practice mindfulness informally in everyday activities such as eating,
walking, washing the dishes, taking a shower, and so on. On average, the
meditation group participants spent an average of 27 minutes a day
practicing some form of mindfulness.
Magnetic resonance images (MRI
scans) of everyone’s brains were taken before and after they completed
the meditation training, and a control group of people who didn’t do any
mindfulness training also had their brains scanned.After completing the
mindfulness course, all participants reported significant improvement
in measures of mindfulness, such as “acting with awareness” and “non-judging.”
What was startling was that the MRI scans showed that mindfulness
groups increased gray matter concentration within the left hippocampus,
the posterior cingulate cortex, the temporo-parietal junction, and the
cerebellum. Brain regions involved in learning and memory, emotion
regulation, sense of self, and perspective taking!
Britta Hölzel, the lead author on the paper says, “It is fascinating to see the brain’s plasticity and that, by
practicing meditation, we can play an active role in changing the brain
and can increase our well-being and quality of life.”
Sarah Lazar also noted, “This study demonstrates that changes in brain structure may
underlie some of these reported improvements and that people are not
just feeling better because they are spending time relaxing.”
