I remember when my partner introduced me to mindfulness, I’d roll my eyes and think, “How could sitting still and focusing on my breath affect my health.” “I have so many more important things to do with my time.” Focusing on my breath sounded too simple and too new age-y. When he repeatedly suggested I give it a try, I reluctantly agreed. Little did I know that this simple practice would change my life.
Once considered a fringe practice, mindfulness, often associated with meditation and yoga, is now backed by a growing body of scientific research and offers tangible benefits for one’s mental and physical well-being. Mindfulness involves paying attention to the present moment without judgment. Recent neuroimaging studies shed light on the profound effects of mindfulness on the human brain. In the following post, I will delve into the scientific research underlying mindfulness and discuss how it can positively impact our brains and emotions.
The Role of the Prefrontal Cortex and Amygdala
Two key brain regions play a critical role in mindfulness: the prefrontal cortex and the amygdala.
I want you to imagine that your brain is like a house. The prefrontal cortex is the big room in front of the house. It is the control center where you make decisions, pay attention, and understand how you feel.
When you want to scroll on Instagram or Facebook, but know you could be doing more productive things with your time, that’s the prefrontal cortex helping you make good choices. It’s like a superhero that helps you think before you act. Mindfulness is like training your prefrontal cortex to be even stronger. When you practice mindfulness, you learn to pay attention to your thoughts and feelings without getting carried away. It is like taking deep breaths and calming your mind. This helps your prefrontal cortex work better, so you can make better choices.
In the house that you are imagining, there is also an alarm. The alarm is the amygdala. It goes off when you feel strong emotions like anger, fear, or sadness.
Sometimes the alarm can go off too easily, making you feel overwhelmed. Mindfulness is like turning down the volume on that alarm. When you practice mindfulness, you learn to calm your mind and body. This helps your amygdala relax so that you can feel more peaceful and in control.
What Research Says about Mindfulness
Research has shown that mindfulness can change the way your brain works. For example, these studies reveal that regular mindfulness practice can lead to structural changes in regions associated with attention, emotional regulation, and self-awareness. For instance, research has shown increased grey matter density in the prefrontal cortex, the brain region associated with decision-making, problem-solving, and emotional regulation.
Moreover, mindfulness has been linked to enhanced connectivity between different brain regions, leading to improved cognitive functioning and emotional resilience. For example, a study published in the Journal of Development and Psychopathology found that mindfulness training can help children improve their attention and focus. Another study in the journal, Social Cognitive and Affective Neuroscience showed that mindfulness can help adults reduce stress and anxiety.
“Mindfulness meditation has been shown to increase cortical thickness in brain regions associated with attention, interception, and sensory processing,” says Dr. Sara Lazar, a neuroscientist at Massachusetts General Hospital. “These changes suggest that regular mindfulness practice may have a positive impact on brain health and cognitive function.”
Another study published by the journal, Brain Structure and Function found that mindfulness training can lead to increased connectivity between the amygdala, a region involved in emotional processing, and the prefrontal cortex, which plays a role in emotional regulation. This increased connectivity may help explain why mindfulness is effective in reducing stress, anxiety, and depression.
It is important to note that while the research on mindfulness is promising, more studies are needed to fully understand the mechanisms by which mindfulness works and to determine the long-term effects of mindfulness practice. However, the available evidence suggests that mindfulness may be a valuable tool in improving mental and physical health.
Before I practiced mindfulness, I was a hot mess. I was constantly stressed, anxious, and overwhelmed. I was quick to anger and easily irritated. I had a hard time being present and focused, and I often felt disconnected from myself and others. But after I started practicing mindfulness, I began to see a change in myself. I became more calm, patient, and compassionate. I was able to handle stress and difficult situations with more ease. I felt more connected to myself and others. My relationships with my husband and children improved dramatically.
I wish I had done a brain scan before and after I started practicing mindfulness. I’m sure my gray matter density and connectivity between areas of my brain changed.
A Practical Approach to Mindfulness
Here is a simple mindfulness exercise you can practice daily:
1. Find a quiet and peaceful space when you wont be interrupted
2. Take few deep breaths, paying attention to the sensation of the air entering and leaving your body.
3. Notice your thoughts and feelings without judgment. Let them pass without getting caught up in them.
While the benefits of mindfulness are well-documented, It is important to note that mindfulness is not a quick fix. It requires consistent practice and dedication. However, many experts believe that the potential benefits of mindfulness make it a valuable tool for anyone seeking to improve their overall well-being.
Furthermore, it is crucial to acknowledge that mindfulness may not be universally beneficial for everyone. Factors such as individual differences, mental health conditions, and cultural background can influence how people respond to mindfulness practices. Some individuals may find it challenging to quiet their minds or sit still for extended periods, which can hinder their ability to reap the benefits of mindfulness. It’s important to approach mindfulness with realistic expectations and consult with a mental health professional to determine if tis a suitable practice for your individual needs.
IH Psychotherapy is a practice located in Vaughan, Ontario. Our team provides in-person and virtual therapy. We serve clients in Thornhill, Richmond Hill, North York, Toronto, Woodbridge, Markham, Newmarket, and Maple. Our virtual therapy services enable us to support clients in the Greater Toronto Area such as Mississauga, Brampton, Etobicoke and cities throughout Ontario.
The information provided in this blog post is for educational and informational purposes only. It is not intended to be a substitute for professional psychotherapy or treatment. Always seek the advice of a qualified mental health provider. We do not endorse or guarantee the accuracy, quality, suitability, or reliability of any of the resources listed.
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