Mindfulness and neuroscience: The brain is plastic and adaptable

A regular mindfulness practice — learning to be aware in the present moment — can be transformative and it’s not just something we imagine, but can be seen in how it stimulates the brain. While studies are not definitive, there is enough to show the benefits of neuroplasticity, which refers to the brain’s ability to adapt through experience and learning.

How mindfulness affects the brain

Scientifically speaking, over the years, intensive research has shown that the effects of mindfulness and meditation include changes in brain density, thickness of brain tissue, and changes in cortical surface area. A long-term meditation practice can lead to increased cortical thickness, in regions of the brain such as the prefrontal cortex and the right anterior insula, which are associated with attention and sensory processing.

In fact, according to researchers Tang, Holzel, and Posner, mindfulness is proving promising in the treatment of clinical disorders, fostering increased well-being. Here is how it affects certain key regions of the brain:

●       Rostrolateral prefrontal cortex: This is linked to introspection and processing complex information.

●       Sensory cortices and insular cortex: These relate to touch, body awareness, etc.

●       Anterior cingulate cortex and mid-cingulate cortex: These deal with self-control and management of emotions.

Researchers like Sara Lazar, a neuroscientist at Harvard Medical School, have used MRI technology to look into how the brains of those who meditate are different from those who don’t. Lazar, interestingly, was driven to study the brain after experiencing a certain calm and feeling happier after practising yoga herself.

Lazar and her team’s study of people with extensive meditation experience showed that meditation may be slowing down age-related thinning of the frontal cortex, which is responsible for increased forgetfulness. They discovered that those who meditated in their 40s and 50s had the same amount of grey matter as those in their 20s and 30s, as reported by PositivePsychology.com.

In another study of those who were beginners to the meditation process, after eight weeks, an enlargement was seen in the hippocampus (responsible for memory and regulating emotions) and temporoparietal junction (responsible for empathy and compassion). Meanwhile, the amygdala, which takes care of our fight or flight response, decreased in size, thus leading to a better response to stressful situations.

In short, mindfulness can be credited with making us calmer, more compassionate, and better able to deal with stress.

What is neuroplasticity?

By definition, “neuroplasticity is the ability of the brain to form new connections and pathways and change how its circuits are wired.” Mindfulness helps us become resilient and adaptable, essentially rewiring our brains to experience enhanced peace and joy. This neuroplasticity helps our brain form new neural connections as we age. The term was reportedly first used as “neuronal plasticity” in the early 1900s by Santiago Ramón y Cajal, the “father of neuroscience”. Later, “neuroplasticity” was used by Polish neuroscientist Jerzy Konorski in 1948.

Age-defying benefits of mindfulness

In a 2015 study by Luders, Cherbuin, and Kurth of 100 individuals between 24 to 77 years of age, it was seen that the decline in grey matter volume was steeper in non-meditators than in meditators. Among other factors, they noted that reduced stress levels, particularly in the hippocampus, helped with conserving grey matter conservation over time. Tissue preservation, they pointed out, could also be due to a resultant healthier lifestyle slowing down the loss of grey matter, such as sleeping better.

Ultimately, the brain has plasticity, learning and changing over time. The more we practise mindfulness, the more we increase our chances of engaging in positive thinking, rewiring our brain bit by bit!