
Meditation has been praised as a cure for pain, stress, and distraction, but what does it look like in the brain?
Meditation is an intentional practice to cultivate awareness using concentration. It can affect neurotransmitters in our brains, and the billions of neurons we have can send 5 to 50 neurochemical signals per second. Levels of dopamine, serotonin, and GABA (neurotransmitters responsible for pleasure, happiness, and calmness) all rise in response to meditation.
Meditation can also alter electrical impulses, or brain waves. Faster brain waves are linked to high-energy intensity, stress, and hypervigilance. Meditation can prompt the brain to shift from these high-alert waves to slower, more relaxed waves associated with calm, deep focus, and sleep.
Two main pathway changes in the brain occur during meditation. The default mode network, the brain region involved in rumination and the construction of thoughts about the past and future, becomes less active. Meanwhile, the insula, responsible for body awareness, becomes more active, leading to increased awareness of emotions and bodily sensations.
Characteristics | Values |
---|---|
Neurotransmitters | Higher levels of dopamine, serotonin, and GABA |
Brain waves | Slower, more relaxed waves |
Default mode network | Less active |
Insula | More active |
Gray matter density | Higher in the hippocampus and other frontal regions |
Anterior insula | Higher |
Cortical thickness | Higher |
What You'll Learn
Neurotransmitters and brain waves
Meditation can induce relaxation-related brain waves, such as alpha and theta waves. Brain waves are electrical pulses in the brain that can be measured in units of frequency called Hertz (Hz). There are five distinct levels of frequencies that the brain can pulse at, and each frequency level represents the type of function the brain is performing (e.g. sleeping, focusing, recalling a memory, etc.).
During meditation, the most common frequencies detected are relaxed-state theta and alpha waves, which are associated with enhanced learning abilities and overall mental well-being. As a result, the average levels of beta waves, which are linked to high-energy intensity, stress, and hypervigilance, tend to decrease.
Meditation also affects neurotransmitters in the brain. Neurons can send 5 to 50 neurochemical signals per second, allowing the brain to rapidly communicate with the body. Levels of dopamine (the neurotransmitter of pleasure), serotonin (the neurotransmitter of happiness), and GABA (the neurotransmitter of calmness) all rise in response to meditation. In people who meditate daily, these neurotransmitters are sent more routinely.
Meditation has been proven to be an effective treatment for anxiety and stress management. It can also help with several types of anxiety disorders, including Generalized Anxiety Disorder (GAD) and Obsessive-Compulsive Disorder (OCD). Studies have shown a negative correlation between gamma-aminobutyric acid (GABA) activity and anxiety. Lower levels of GABA or GABA receptors are associated with higher levels of anxiety.
Meditation can also increase the production of melatonin, which is a hormone that aids sleep and acts as an anxiolytic. Additionally, it can increase the production of serotonin, a neurotransmitter that plays a major role in mood regulation. A deficiency of serotonin is associated with depression.
Meditation has also been found to decrease the production of norepinephrine (NE), which is a neurotransmitter involved in anxiety. Lower levels of NE indicate lesser anxiety.
Overall, meditation can have a positive impact on the brain by increasing relaxation-related brain waves and beneficial neurotransmitters, while decreasing stress-related brain waves and neurotransmitters.
Meditation: Maximizing the Benefits
You may want to see also
The default mode network
The DMN is involved in self-referential mental activity, including autobiographical thought and stimulus-independent thought. It is also active during self-directed thought, introspection, and mind-wandering, which can often lead to creativity. The network is made up of the dorsal medial prefrontal cortex, posterior cingulate cortex, precuneus, and angular gyrus.
The DMN is deactivated during external goal-oriented tasks, such as visual attention or cognitive working memory tasks. However, it is positively activated during internal goal-oriented tasks, such as social working memory or autobiographical tasks.
Meditation has been shown to reduce activation and functional connectivity of the DMN. Long-term practitioners of meditation exhibit structural changes in areas of the DMN, such as the temporoparietal junction, posterior cingulate cortex, and precuneus.
The DMN is thought to be involved in several functions, including:
- Autobiographical information: Memories of a collection of events and facts about oneself.
- Self-reference: Referring to traits and descriptions of oneself.
- Emotion of oneself: Reflecting on one's own emotional state.
- Thinking about others: Theory of mind, emotions of others, moral reasoning, social evaluations, social categories, and social isolation.
- Remembering the past and thinking about the future: Recalling past events, imagining future events, episodic memory, and story comprehension.
Meditation Mastery: Feel Your Calm
You may want to see also
The insula
Studies have shown that meditation practitioners exhibit increased cortical gyrification in the insula, suggesting that the insula may reflect an integration of autonomic, affective, and cognitive processes. Functional connectivity studies have also revealed increased functional connectivity between the insula and other brain regions involved in focused attention, executive control, and emotional awareness and regulation.
Meditation practices, such as Brain Wave Vibration (BWV), have been found to increase functional connectivity between the insula and the thalamus, caudate, middle frontal gyrus, and superior temporal gyrus. These changes in functional connectivity may be related to improved focused emotional attention and enhanced interoceptive awareness.
Furthermore, structural changes in the insula have been observed in long-term meditation practitioners, with increases in gray matter density and cortical thickness in the insula. These structural changes may contribute to the enhanced cognitive function, attention, and self-awareness associated with meditation.
Overall, the insula plays a crucial role in the effects of meditation on the brain, influencing emotional awareness, interoception, and cognitive function.
Exploring the Relationship Between Spirituality and Meditation
You may want to see also
Mindfulness
The goal of mindfulness meditation is to focus on a specific thing, often the breath, and maintain that focus. However, your thoughts will wander, and that is okay and natural. The key is to notice the thoughts or feelings that arise without judgement and then gently bring your attention back to your breath.
When you meditate, you are strengthening neural connections in your brain, specifically those involved in spatial reasoning and memory. Research has shown that mindfulness meditation may lead to increases in grey matter density in the hippocampus and other frontal regions of the brain, as well as increases in anterior insula and cortical thickness. These changes can improve learning, cognition, memory, attention, and self-awareness.
Additionally, mindfulness meditation can deactivate the sympathetic nervous system, or the body's fight-or-flight response, and activate the parasympathetic nervous system, which allows for rest and relaxation. This can lead to reduced pain, depression, stress, and anxiety.
Practicing mindfulness meditation is a great way to improve your mental and emotional well-being, and with consistent practice, you will begin to see changes in your brain and your life.
Discovering the Connection between Meditation and the Source
You may want to see also
The sympathetic nervous system
- Dilating pupils to take in more light and improve eyesight
- Increasing heart rate to deliver oxygen throughout the body more quickly
- Relaxing airway muscles so the lungs can take in more oxygen
- Stimulating sweat production
- Encouraging the production and release of glucose to provide the body with more energy
- Slowing digestion so that energy can be diverted elsewhere
When the sympathetic nervous system isn't working properly, it can cause health issues such as chronic stress, high blood pressure, and an increased risk of heart attacks or strokes. On the other hand, an under-functioning sympathetic nervous system can be problematic in life-threatening situations, as it may not be able to mount an appropriate "fight or flight" response.
Do You Want to Meditate? Learn From Eric Harrison!
You may want to see also
Frequently asked questions
Deep meditation is a delicate and effortless art of doing nothing, wanting nothing, and becoming nothing. It is a subtle transition, much like falling asleep. You might forget that you were meditating, get lost in your thoughts, experience time lapses, or feel your entire body relax.
Meditation affects the neural connections in the brain, strengthening the associated regions over time. It can increase grey matter density in the hippocampus and frontal regions, aiding learning, cognition, and memory. It also increases activity in the insula, improving emotional awareness and body awareness.
Deep meditation can help one cope with the frenzied pace of daily life, providing a sense of relaxation and presence in the here and now. It can lead to improved mental stability, focus, and emotional regulation. Additionally, it can enhance physical well-being, reducing physical pain and improving sleep quality.
Signs of deep meditation include a loss of awareness, getting lost in thoughts, time lapses, and physical relaxation. However, it is important not to get caught up in judging your meditation as "good" or "bad." Each meditation experience is unique, and the key is to maintain regularity and consistency in your practice.