Table of contents:
- Is there any research on the effect of meditation on the brain?
- How does meditation change the structure of the brain?
- Meditation can also relieve stress
- Interested in trying? Here's how to meditate for beginners
- Breathing exercises (mindful breathing)
- Walking exercise (mindful walking)
- Speaking and listening practice (mindful speaking and listening)
Did you know that meditation habits can actually change the structure of the brain? Yes, different types of meditation can affect brain structure in different ways. So how does meditation change a person's brain structure and how far does it change? Check out more information below.
Is there any research on the effect of meditation on the brain?
In one of the largest studies of meditation and the human brain to date, neuroscientists in Germany engaged as many as 300 participants in a nine-month meditation program.
This experiment consisted of three periods. Each of these lasted three months during which the participants underwent three different types of meditation. The first type focuses on awareness, the second is compassionate, and the third is cognitive abilities.
From there, the researchers then measured and monitored the participants' brains with an MRI machine at the start of the experiment and after each of the three-month periods.
How does meditation change the structure of the brain?
Participants were divided into three groups who practiced each type of meditation in a different order. For example, one group was asked to practice mindfulness meditation (mindfulness meditation) for half an hour each day, six days a week.
During this type of meditation, participants are taught to focus on their breathing with their eyes closed. At the end of the three month period, participants in this group showed thickening in the prefrontal cortex of the brain. This part of the brain is an area involved in the complex process of reasoning, decision making, and alertness.
Then the group turned to a type of meditation that focuses on developing compassion and empathy for others. As in the first session, the researchers observed changes in the participants' brains after the meditation session ended. This group underwent changes in a brain area that is important for emotional regulation. It's not just the participants' brains that undergo changes. The research team also found changes in the participants' behavior, according to changes in their brains.
Meditation can also relieve stress
Still in the same study, experts from Germany measured how participants reacted to stressful situations, such as during a job interview or exam. The researchers found that all the participants who practiced meditation were calmer and less stressed than those who did not meditate.
Participants who practiced compassion and empathy meditation showed 51 percent lower levels of the stress hormone, cortisol, after experiencing stressful situations.
Interested in trying? Here's how to meditate for beginners
There is no need to meditate for long to reap its benefits. Start first with a five-minute session. Later when you are used to it, you can extend the duration again so that it is even longer. As a guide, here are some ways to try meditation.
Breathing exercises (mindful breathing)
Inhale and exhale slowly. This can be done anytime and anywhere, for example after you wake up.
Just stop everything you are doing, then take a few deep breaths. Watch your breathing and don't think about anything else. Count your breaths and stay focused, so that you are calmer.
Walking exercise (mindful walking)
Similar to the breathing exercise, take each step while walking with deep awareness. Try to go slower and less rushed. By slowing down your body, your mind will gradually become calmer too.
Speaking and listening practice (mindful speaking and listening)
Practice your listening deeply by looking the other person in the eye and paying attention to the words they are saying. Keep your mind off of thinking about anything else.
As with conscious listening, take a deep breath before speaking and really pay attention to the words you want to say. Both of these actions can help improve your communication and relationship skills with others.
Mindfulness meditation is about being aware of what you are feeling. The best method of mindfulness meditation varies from person to person, so give it a try and find out which method works best for you.
