Can Meditation Change Your Brain?

If you're like me and practice yoga and meditation, you've probably noticed the benefits of quieting your mind.

At the end of the day, I like to sit quietly for 30 minutes or practice an hour of yoga. Not only do I feel more focused after a meditation session, I am also calmer and more relaxed, as if I have just woken up from a blissful nap. Now there may be scientific evidence showing some of the benefits of daily meditation. Not only is it a good way to control stress naturally, according to a study done for Psychiatry Research: Neuroimagery Journal, practicing mindfulness can lead to increases in gray matter density in the brain. Brain scans of people who practiced meditation were taken before and after the practice showed increased gray matter in the hippocampus, which is an area important for learning and memory. The scans also showed a reduction of gray matter in the amygdala, a region connected to anxiety and stress.

The researchers report that those who meditated for about 30 minutes a day for eight weeks had measurable changes in gray-matter density in parts of the brain associated with memory, sense of self, empathy, stress and depression.

To practice mindful meditation in its simplest form, sit down somewhere quiet. You can sit crossed-legged if you want or on a chair. Close your eyes and just focus on your breathing. Try to stop distractions. If you find your mind begins to wander, simply let the thoughts flow in and then out. Try to return your focus to your breath and concentrate on that. Inhale through your nose in slow breaths. Do not try to control your breath. Just breathe deeply and be aware of the sensation as the breath comes in and out of your nostrils. Be sure to keep your spine straight to avoid feeling sleepy or sluggish.

That's it! Even though mindful meditation is simple, it takes patience and practice. Once you have tried it a few times, it will get easier and the benefits are well worth it!