Until recently, scientists believed that the adult brain couldn’t produce new cells. This has since been debunked. In fact, new cells are continuously generated in the brain. If they’re needed—meaning if the part of the brain they’re in is used intensively—these new cells integrate into the existing neural networks, causing that brain area to grow. If they’re not used, they’re reabsorbed.
Even without new cell growth, the brain is constantly evolving. Every new memory, forgotten detail, or piece of knowledge alters the brain’s physical structure in measurable ways.
This capacity for self-remodeling is known as “plasticity” or “neuroplasticity.” The idea that the brain can physically grow in response to learning was first observed in the late 1700s but was forgotten until the late 1990s. During that time, researchers found that London taxi drivers, who spend years memorizing the city’s layout, had an enlarged hippocampus—a part of the brain involved in spatial navigation. These drivers did not start with larger hippocampi but developed them through practice.
In 2011, Harvard’s Sarah Lazar discovered that just eight weeks of meditation could increase the density of brain structures tied to learning, memory, emotional regulation, self-awareness, empathy, and perspective. A subsequent study by Lazar noted a reduction in the size of the amygdala, part of the brain involved in the fight-or-flight response, correlating with reduced stress levels.
It’s well-known that the cortex—the brain’s outer layer responsible for memory, attention, thought, language, and consciousness—shrinks with age, leading to slower thinking and weaker memory. Lazar found that regular meditators have a thicker cortex. In her studies, 50-year-old meditators had the same gray matter as 25-year-olds.
These findings are encouraging, especially since they can result from meditating less than half an hour a day for just eight weeks. Neuroscience studies have yet to find a person whose brain doesn’t change with practice, which would be a significant scientific anomaly.
Practicing meditation can improve our emotional regulation, increase happiness and calmness, and reduce anxiety. The brain, in this respect, is like a muscle, and mindfulness practice, including meditation, is its exercise. This improves brain health, efficiency, emotional regulation, and stress reduction, and it slows brain aging.
Meditation does more than just change the brain; it enhances physical health by reducing inflammation and lowering stress hormone levels. It diminishes pain perception and fosters feelings of calm and control, altering emotional expression towards more balance and optimism. These changes positively impact our lives, promoting support from others rather than conflict. In essence, meditation can transform our lives for the better through a cascading positive effect.
In a course starting on March 1, we’ll delve into scientific findings on meditation’s benefits. The course, “Optimize Your Brain: Awaken Your Full Potential With Meditation,” will include at least 12 guided meditations. It’s ideal for beginners and experienced meditators who want to expand their skills and understand what’s happening in the brain and body during meditation.