Home Yoga and Meditation 9 Ways Mindfulness Meditation Can Have Positive Impacts on Your Brain (Backed...

9 Ways Mindfulness Meditation Can Have Positive Impacts on Your Brain (Backed By Science)


Mindfulness meditation is such a useful tool for people with fibromyolgia. It is one of the widely used meditation techniques. Additionally, Kirtan Kriya meditation provides many brain health benefits.

So, if you think you don’t have time to meditate, think again. Anyone can allocate time to meditate anytime and anywhere. So, find the time and stick to your meditation habit.

1. Meditation Allows Us To Gain Better Outlook and Insights

Most people when they have a thought, they always put it in the context of life. Whether it be something for dinner or an idea from a friend’s conversation at work, the brain always considers and focuses on it.

Is it bad? Well, it’s not. In fact, it is useful in many ways. However, when negative thoughts come in, the brain treats them similarly as the good thoughts. In most cases, the brain tends to focus more on negative thoughts, which can lead to anxiety and depression.

One of the main purposes of mindfulness meditation is to allow yourself as an observer of thought. It means considering the thoughts but more of an observer meaning no emotional attachments or judgments on those thoughts. Do not associate a thought whether it is bad or good. Simply consider it as a thought.

Now, this might seem ridiculous for someone new to mindfulness meditation. It’s not. It takes practice and with just a few minutes daily of doing nothing and sitting still, anyone can achieve it. Since you’re not associating the thoughts with any emotion especially negative emotions, you’ll be able to receive insights on what to do about it.

Ever notice when a friend comes to you for help? Regardless of what your friend’s problem, you’ll be able to share some insights, which might solve and help your friend even if you don’t have any idea about it. This is because you’re in the observer mode. Mindfulness meditation accomplishes the same thing but it requires regular practice.

Psychological Benefits of Meditation

In one review[1], researchers find that mindfulness brings various positive psychological effects such as;

  • Increased subjective well-being
  • Reduced psychological symptoms and emotional reactivity
  • Improved behavioral regulation

Additionally, one paper[2] supports the findings of the study in terms of psychological and cognitive benefits of mindfulness meditation. In fact, mindfulness meditation is now part of some treatments for depression[3], which another study[4] supports its findings.

2. Boost The Ability To Focus

Mindfulness meditation is helpful in boosting the ability to focus by blocking out distractions. Getting into a quiet place without disturbances for a few minutes, sit still and do nothing, it allows us to easily empty our mind. Later, it is easy to focus on a task and finish it right on schedule.

A neuroscientist from University of Wisconsin, Richard Davidson finds that people who meditate are not disturb easily compared to those who don’t do meditation[5].

3. Mindfulness Meditation Reduces Stress

A regular practice of mindfulness meditation has a dramatic positive benefit on stress reduction. This is because our brain is able to deal with the negative thoughts and emotions through observation. Eventually, it results in a better way of handling the stress and finding solutions for it.

Have you heard a voice in your head whispering to you, then you engage yourself in a conversation? For most people, many of this inner conversation in their heads are negative and worrisome. More often, we tend to entertain these thoughts instead of dealing the feelings that might bring up.

When you meditate, you’re setting up a clean-up routine for your mind in getting rid of these negative thoughts. In one study[6] that reviews previous studies, researchers find that mindfulness meditation is helpful in the reduction of anxiety, depression and even physical pain.

Moreover, mindfulness meditation also reduces stress level as the practitioner learn to deal with negative feelings that may be ignored otherwise.

4. Mindfulness Meditation Boosts Memory

Although researchers are not precisely sure how meditation boosts memory function, it works. Hence, if you’re looking for a natural way to boost your memory, regular mindfulness meditation can help.

In one study[7], researchers find that individuals who meditate for a long time and have good experience on it have unique unique brains. Unique in the sense they’re able to develop regions in the brain that allows them to have higher awareness and better emotional control.

However, don’t feel bad if you’re new to mindfulness meditation. In another study[8], researchers find that even people who are new to meditation experience changes in the brain linking to self-awareness, perspective and better memory.

Hence, now is the time to start practicing mindfulness meditation and make it a regular practice.

5. Improve Our Relations With Others

Looking at the study led by Richard Davidson we’ve mentioned earlier, those who have regular meditation practice tend to have a better ability to respond to the feelings of other people. Regular meditators also have the ability empathize other people’s feeling without getting distracted.

6. Stabilizes Blood Pressure

High blood pressure or hypertension is a very common medical condition that affects millions. Fortunately, practicing mindfulness regularly is beneficial for regulating proper blood pressure level.

What’s even more interesting about the link in meditation and blood pressure, studies proves it[9]. Even the American Heart Association recognizes the benefit of meditation for achieving and maintaining proper blood pressure level.

This benefit also lead to a better heart health and reducing stress hormones that can cause inflammation and a wide array of physical issues.

7. Boosts Good Mood

One of the benefits of doing regular mindfulness practice is a good mood. Personal experiences have proven this benefit. Even during hectic days, a few minutes of break doing mindfulness can bring back and even boosts energy and mood.

In a 2017 study[10] researchers find that participants in a retreat doing silent contemplation and reflection boost their dopamine and serotonin levels.

Both dopamine and serotonin levels are neurotransmitters linking to good mood and feeling. The researchers also conducted a survey in order to determine their stress and fatigue levels, as well as physical health.

When the retreat is over, the responses of the participants to the survey indicate improvements in physical health. The retreat also helped participants in decreasing negative feelings due to stress and fatigue.

8. Boosts Resistance Against Sickness

Just as yoga, meditation also boosts the body’s immune system. Additionally, regular meditation practice have positive benefits at molecular level. A boost in the immune system is one of the positive benefits of meditation.

That’s not all. Another study[11] where participants completed an 8-week meditation course, which boosted the body’s immune response. At the end of the study, the researchers injected one group of participants a flue vaccine and measure the immune response.

We also found significant increases in antibody titers to influenza vaccine among subjects in the meditation compared with those in the wait-list control group. Finally, the magnitude of increase in left-sided activation predicted the magnitude of antibody titer rise to the vaccine.

9. Regular Meditation Practice Prevents DNA Damage

The longevity benefit of yoga is clear. Add to it the DNA protection benefit of meditation, it’s going to be a good and happy life. One study[12] finds that cancer survivors are able to grow their telomeres. These cancer survivors have completed a meditation program.

The researchers suggest that the possible mechanism is due to a reduction in stress level, which lead to the lengthening of the cancer survivor’s telomeres. However, the researchers also suggest more future studies in order to confirm it. On the other hand, this is good news. Hence, the earlier you start meditating, the better you’ll reap and enjoy the benefits.

Final Thoughts

Studies find that men and women who have hectic schedules and daunting tasks can benefit most from doing mindfulness meditation. Although as simple as being aware, mindfulness meditation is helpful in reducing stress, improving focus, and increase a person’s ability to mingle with other people.

Practice giving your bustling mind a break. Even if it’s just a few minutes a day as long as it’s dedicated, it can help handle problems and worries with ease. As a matter of fact, studies find that mindfulness meditation can empower a person to function more efficiently.

Certainly, meditation has positive impacts on the brain. This is a tool everyone must have as it is very useful in times when one tries to solve a tough situation or problem. Even people with difficulty focusing on a task, or simply searching for creative ideas and inspiration for a project, mindfulness meditation is a great tool on-demand.

The idea of doing nothing and sitting still quietly in just a few minutes daily may sound odd for the uninitiated. On the other hand, for someone who understands how meditation works, it’s worth the time and effort.

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