The neuroscience of meditation

Meditation can have a profound influence on physical, emotional and psychological wellbeing. While hard to define, meditation generally refers to a sustained focus on attention and mindfulness practices in a space that is comfortable and has few distractions (Horowitz, 2010). A wide variety of types of meditation exist, and while they all have different individual effects, attention to the present moment and focus on thoughts as they occur are common to many practices of meditation.

The focused attention aspect of meditation can have an influence on other cognitive processes, including memory and perception (van Vugt, 2015; Xiong & Doraiswamy, 2009). Going further, neuroscientific studies of meditation have highlighted its influence in diminishing symptoms of mental health disorders, such as depression, through activation or reduced activation of associated brain regions (Pascoe et al., 2021; Zeidan, 2015).

Brain regions involved in meditation

Meditation is associated with changes in activation patterns across a variety of brain regions involved in attention, self-regulation, emotion, memory, and interoception, which is the monitoring of internal bodily states (Pascoe et al., 2021; Zeidan, 2015). Of particular relevance is the way the prefrontal cortex (PFC), the amygdala, the hippocampus, the posterior cingulate cortex (PCC), and the insula are activated during meditation (Horowitz, 2010; Pascoe et al., 2021; Zeidan, 2015). Importantly, these changes in activation have implications for symptoms of depression and anxiety, making meditation a potentially important contributor to coping with mental health disorders.

The prefrontal cortex

The prefrontal cortex is a key for executive functions and executive control. This area, situated in the frontal lobes, is associated with higher-order cognitive functions such as attention, decision-making, self-regulation, and emotional processing. It is also one of the most important regions of the brain influenced by meditation. Meditation practices, particularly mindfulness meditation, have been found to enhance the activity and connectivity of the PFC (Pascoe et al., 2021; Zeidan, 2015).

Meditation enhances attentional control by training individuals to focus on their breath, thoughts, or sensations, ultimately improving their ability to sustain attention and ignore distractions. The PFC is also involved in emotion regulation, making meditation an effective tool for managing stress, anxiety, and depressive symptoms (Pascoe et al., 2021; Zeidan, 2015). As a result, regular meditation has been linked to increased PFC activation, contributing to improved emotional wellbeing and cognitive functioning.

The amygdala

The amygdala is a small, almond-shaped structure found within the temporal lobe. It is responsible for processing emotions, particularly fear and stress responses. Meditation has been shown to reduce amygdala activity, providing a neuroscientific basis for its effectiveness in reducing anxiety (Zeidan, 2015). Through meditation practices, individuals can gain better control over their emotional reactions, leading to decreased amygdala activation in response to stressors. This reduction in amygdala reactivity is associated with decreased symptoms of anxiety and a greater ability to manage stress and negative emotions (Zeidan, 2015).

The hippocampus

The hippocampus is essential for memory and learning. Research suggests that meditation can lead to structural changes in the hippocampus, specifically an increase in grey matter volume (Pascoe et al., 2021). This may contribute to improved memory, better emotional regulation, and a reduced risk of depression. As individuals engage in meditation practices, they enhance their capacity to process information, consolidate memories, and improve overall cognitive function. This effect is particularly valuable in the context of age-related cognitive decline, as meditation has been associated with the preservation of hippocampal volume and cognitive abilities (Pascoe et al., 2021).

The insula

The insula is linked to self-awareness and interoception (Pascoe et al., 2021; Zeidan, 2015). Meditation-induced changes in the insula can lead to increased self-awareness and emotional empathy. This heightened awareness of one's emotional states and the ability to empathise with others can, in turn, contribute to improved emotional intelligence and social interactions (Pascoe et al., 2021).

Importantly, the insula is involved in interoception, or the perception of bodily sensations. Meditation, especially mindfulness meditation, enhances insula activity (Pascoe et al., 2021; Zeidan, 2015). This heightened awareness of bodily sensations can help individuals better manage anxiety and depression by recognising and addressing physical symptoms associated with these disorders (Pascoe et al., 2021).

The posterior cingulate cortex

The PCC is associated with mind-wandering and self-referential thoughts, which are often involved in rumination and depressive symptoms (Pascoe et al., 2021). Meditation practices, particularly mindfulness, reduce activity in the PCC. This reduction in self-referential thinking and rumination is linked to decreased symptoms of depression and a lower risk of relapse in individuals with recurrent depression.

The PCC is also part of what is known as the default mode network (DMN). The DMN is activated when the brain is passively resting and is associated with mind wandering, and contemplating thoughts that spontaneously occur (Pascoe et al., 2021; Zeidan, 2015). Meditation is associated with decreased activation of the DMN and greater control over thoughts that occur when the DMN is active, which reduces rumination and, in turn, can alleviate depressive symptoms (Pascoe et al., 2021; Zeidan, 2015).

Implications for symptoms of depression and anxiety

The positive impact of meditation on all these brain regions is what gives the practice its potential to alleviate depressive symptoms. By increasing PFC activity and reducing amygdala and PCC activity, meditation helps individuals regulate emotions, reduce rumination, and enhance cognitive control (Pascoe et al., 2021).

Meditation's effects on the amygdala, insula, and hippocampus are particularly relevant to anxiety disorders. By decreasing amygdala reactivity and increasing insula awareness, meditation can help individuals become less reactive to anxiety-provoking stimuli and improve their emotional regulation (Pascoe et al., 2021). Additionally, the increase in hippocampal grey matter volume may enhance resilience to stress, reducing the likelihood of developing anxiety disorders.

Here are seven ways meditation can help reduce or alleviate the symptoms of stress and psychological disorders:

1. Stress reduction: Meditation promotes relaxation by calming the mind and reducing the production of stress hormones like cortisol. This can lead to a greater sense of calm and reduced perceived stress.

2. Anxiety management: Meditation techniques, such as mindfulness meditation, can help individuals become more aware of their thoughts and emotions without judgment.

3. Improved emotional regulation: Meditation can enhance emotional regulation by helping individuals recognize and control their emotional responses. This can be particularly beneficial for those with mood disorders like depression or bipolar disorder.

4. Enhanced focus and concentration: Regular meditation practice can improve attention and concentration, which can be impaired in conditions like ADHD (attention deficit hyperactivity disorder).

5. Better sleep: Meditation can promote better sleep quality by relaxing the mind and reducing racing thoughts.

6. Pain management: Mindfulness meditation techniques can help individuals manage chronic pain by altering their perception of pain and increasing pain tolerance.

7. Reduction in symptoms of PTSD: Meditation, especially mindfulness-based interventions, has shown promise in reducing symptoms of post-traumatic stress disorder (PTSD) by helping individuals process traumatic experiences.

It's important to note that while meditation can be a valuable complementary approach to managing stress and psychological disorders, it should not be used as the only treatment for mental health conditions. Individuals experiencing significant distress or symptoms should seek professional help from a mental health provider who can provide a treatment plan that may include meditation as part of a broader strategy.

References

Horowitz, S. (2010). Health benefits of meditation: What the newest research shows. Alternative and Complementary Therapies, 16(4), 223-228.

Pascoe, M. C., de Manincor, M., Tseberja, J., Hallgren, M., Baldwin, P. A., & Parker, A. G. (2021). Psychobiological mechanisms underlying the mood benefits of meditation: a narrative review. Comprehensive Psychoneuroendocrinology, 6, 100037.

Van Vugt, M. K. (2015). Cognitive benefits of mindfulness meditation. Handbook of mindfulness: Theory, research, and practice, 190-207.

Xiong, G. L., & Doraiswamy, P. M. (2009). Does meditation enhance cognition and brain plasticity?. Annals of the New York Academy of Sciences, 1172(1), 63-69.

Zeidan, F. (2015). The neurobiology of mindfulness meditation. Handbook of mindfulness: Theory, research, and practice, 171-189.