How Mindfulness Physically Changes the Brain

Mindfulness is the process of paying attention to your experience of the present moment in an open minded and non-judgmental way.

“Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t).”
– James Baraz

People tend to have very strong opinions about whether or not mindfulness works so I thought I’d take a look at the science.

1.       Prefrontal Cortex

What does it do?
This area of the brain is associated with higher order brain functions such as awareness, concentration and decision-making. Many have indicated a link between the prefrontal cortex and a person's personality and even their will to live. It has been implicated in planning complex cognitive behaviour, personality expression, decision making, and moderating social behaviour.

How does it change?
Mindfulness promotes the growth of grey brain matter in several areas including the prefrontal cortex. Grey matter contains most of the brain's neuronal cell bodies and includes regions of the brain involved in things like memory, emotions, decision making, and self-control.

2.       Amygdala

What does it do?
This cluster of neurones is responsible for emotions, survival instincts, and memory. It’s the emergency button which signals our fight, flight or freeze response, as well as other strong emotions.

How does it change? 

      As the Prefrontal Cortex grows the amygdala shrinks and the functional connections between these two areas are weakened. This is a good thing. As the amygdala shrinks, the prefrontal cortex becomes thicker. With Mindfulness, the connection between the amygdala and the rest of the brain weakens and the connections between areas associated with attention and concentration (such as the prefrontal cortex) get stronger. Mindfulness is also associated with a decreased volume of grey matter in the amygdala. Basically, with continued participation in mindfulness meditation we stop taking a more primal approach to stress and start taking a more thoughtful approach. We stop reacting to work stress in the same way as we would respond if we were being chased by a lion. Your body starts to differentiate between the types of stress, making stress and anxiety more manageable.

3.       Insula

What does it do?
This area creates metacognition (awareness and understanding of one's own thought processes). It allows us to use our senses in a more visceral way so that we can truly feel things, instead of simply thinking about things.

How does it change? The anterior insula grows as a result of practicing mindfulness over a prolonged period.

4.       Hippocampus

What does it do?
The hippocampus forms an important part of the limbic system (the part of the brain that regulates emotions). The hippocampus is mostly associated with memory, particularly long-term memory, whilst playing an essential role in spatial navigation.

How does it change?
MRI scans show that there are structural changes and an increased concentration of grey matter in this area as a result of mindfulness.

5.       Anterior Cingulate Cortex

What does it do?
The ACC has a unique position in the brain as it has connections to both the “emotional” limbic system and the “cognitive” prefrontal cortex. It is therefore an important part of the limbic system, which is involved with emotion formation and processing, learning, and memory. This part of the brain is also associated with the unpleasantness of pain, self-perception, the regulation of attention, emotions and impulses and the ability to change problem-solving strategies when they don’t provide the desired result.

How does it change?
Mindfulness strengthens part of the brain and in turn strengthens our ability to regulate our attention. This practice has been found to alter the connection between the anterior cingulate cortex and the prefrontal cortex (which normally communicate with each other) to prevent engagement with thought processes which make pain, well, painful. The ACC helps you to adapt and learn from your experiences, rather than getting stuck in fixed views of yourself. Learned Helplessness Theory suggests that people with depression don’t believe that what they do can actually influence what happens to them, if this is the case then mindfulness can help with the management of depression.

6.       Temporo-Parietal Junction

What does it do?
The frontal lobes are associated with sustaining our ability to process others' mental states such as beliefs, intentions and desires. This ability is often referred to as having a 'theory of mind'. In particular, the left temporo-parietal junction is considered necessary for reasoning about the beliefs of others.

How does it change?
Brain imaging shows a significant increase in grey matter in the temporo-Parietal junction during mindfulness practice

7.       The Sympathetic & Parasympathetic Nervous System

What does it do?
The sympathetic nervous system, prompted by the amygdala, releases adrenaline which increases your heartbeat and blood pressure.
The parasympathetic is considered the "brake" which reduces the stress response.  It restores the body to a state of calm and allows it repair itself.

How does it change?
Mindfulness has been found to increase parasympathetic activity and decrease sympathetic activity resulting in decreased blood pressure, decreased heart and breathing rate, and less muscle tension.

So does it work?

The practice of mindfulness has been shown to effect at least eight different brain regions involved in brain integration and connectivity, sense of self, impulse control, and regulation of attention and emotion.

You may think that this scientific evidence proves that mindfulness does work but I’m afraid it’s not that simple. The thing is, the mind is extremely complex. This means that it’s very difficult to ‘trick’ it into doing something that it doesn’t want to do even if it’s better and healthier in the long run. Just like CBT, hypnotherapy and other practices associated with mental health, they only work once you open yourself up to them. If your mind has already concluded that something doesn’t work then it’s not going to work. So, what I presented you with is proof that mindfulness can work. It may not cure mental illness but it can help you become more present. It can help you focus. It can help you manage your stress and anxiety, even if it can’t get rid of it.

So maybe mindfulness isn’t for you but that doesn’t mean that it doesn’t ‘work’.

So maybe mindfulness cannot cure mental illnesses, but that doesn’t mean it can’t help you manage your symptoms.

So maybe mindfulness isn’t for everyone, but that doesn’t mean it won’t help someone. That doesn’t mean it can’t help you.

“To see a world in a grain of sand and heaven in a wild flower, Hold infinity in the palm of your hand and eternity in an hour.”
 – William Blake

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