Transcript
Hello! In this lesson, we’ll explore how meditation impacts the brain and body. Let’s get started!
Meditation increases gray matter density.
Meditation has been linked to increased gray matter density, especially in the orbitofrontal cortex and hippocampus, areas that play key roles in memory, learning, and emotional regulation.
Through upregulated activity in these regions, meditation helps sharpen cognitive skills, reduce errors, and enhance emotional resilience. Regular meditators report being able to take on new perspectives more easily, becoming more receptive to mindful behaviors and responses.
Interestingly, gray matter density typically declines with age, but long-term meditators seem to defy this trend, showing sustained gray matter levels. This preservation appears to be a universal benefit of meditation, regardless of the specific technique used, and increases with consistent practice.
These findings highlight meditation’s potential to foster both mental flexibility and emotional stability, supporting well-being throughout life.
Meditation Increases Cortical Thickness.
Meditators appear to have thicker cortices in the prefrontal and frontal cortex, dorsal anterior cingulate cortex, posterior cingulate cortex, and the secondary somatosensory cortex.
This change in brain anatomy is associated with less mind wandering, less self-centeredness when processing information, and reduced pain sensitivity.
These benefits arise from an increased capacity to remain present, and an improved ability to see things as they are, absent of over-identification or personal story.
Meditation upregulates pons.
Pons, from the Latin word for bridge, serves as an important connector between different parts of the brain. In a study comparing meditation to relaxation training, participants who meditated experienced increased pons activity.
An upregulated pons helped neutralize affective processing. Participants in the study were less likely to process information as good or bad, they saw things as they were. This effect lasted even outside of the meditation sessions.
Meditation upregulates the TPJ
The temporoparietal junction (TPJ) plays a role in body awareness, social cognition, and predictive processing. Meditators tend to have more gray matter in this region, which is among the most vulnerable to age-related decline.
Studies have found that activity in the TPJ may be the reason why meditators are more body aware, empathetic and compassionate. A strong TPJ makes us less likely to hold false beliefs or to be biased against stigmatized others.
Meditation downregulates the amygdala.
The amygdala is associated with fear, anger, stress, and anxiety. A hyperactive amygdala responds to harmless stressors as physical danger, kicking us into a fight, flight, or freeze mode. In meditators, activity in the amygdala is downregulated, and in long-term meditators, this structure of the brain is also smaller.
Amazingly, changes can be seen in the amygdala after just one weekend of intense meditation training. These positive changes to emotional processing can last long after meditation training has ended, suggesting that meditation promotes change in mental function that is more than situational.
Meditation makes changes in the body.
What’s good for the brain is good for the body. Meditation’s benefits aren’t limited to our heads. Meditation helps us sleep better, protecting us against a variety of physical ailments.
Meditation may also help boost our immunity by reducing inflammation, regulating immune cell production, and protecting us from biological aging.
