Author: Jillean Veroneau, MS. Jillean received her Bachelors in Psychology and Biology from Roger Williams University in 2011 and her Master in Applied Psychophysiology from Saybrook University in 2020. She is currently a Ph.D. candidate in Applied Psychophysiology at Saybrook University.
What is Meditation?
Meditation is a stillness practice that varies in technique, but those who practice strive to achieve an increased feeling of calmness and awareness. The most common technique of meditation in the western world is mindfulness meditation, in which the individual observes their thoughts and strives to become more aware of the present moment, typically through breathing or observing how the body feels. There are other types of meditation as well, such as mantra meditation, movement meditation (I.e. yoga), and spiritual meditation. The common thread of different types is the positive subjective feelings reported from those who meditate consistently. Individuals who meditate commonly report reduced feelings of stress, improved sleep, better attention, and overall feelings of well- being (Cahn and Polich, 2006). Utilizing physiological measures to measure both the effects during and following meditation can provide an objective way to determine changes, as well as show the efficacy of meditation for mental health.
One of these physiological measures is the EEG, which can provide a measure into the changes in brain activity over time, which is useful to see both the activity while an individual is meditating, as well as the changes over time pre and post consistent meditation. Having the ability to objectively assess the positive changes reported in association with meditation helps support it being used more widely in mental health treatment.
Short Term Benefits of Meditation
Meditation offers a range of short-term benefits that can significantly enhance daily life. One of the most immediate advantages is stress reduction. Even a brief session of meditation can help lower cortisol levels, leading to a calmer state of mind and reduced anxiety. This can be particularly beneficial during stressful situations or busy workdays. Additionally, meditation often improves focus and concentration. By training the mind to stay present, individuals can experience increased mental clarity and productivity, making it easier to tackle tasks and make decisions.
Another short-term benefit of meditation is its positive impact on emotional regulation. Regular practice can help individuals manage their emotions more effectively, fostering a sense of inner peace and stability. This can lead to improved interpersonal relationships and a more balanced response to daily challenges. Overall, the immediate effects of meditation contribute to a more centered and resilient mindset, making it a valuable tool for enhancing overall well-being in the short term.
Long term benefits of meditation: Nervous system homeostasis
Nervous system homeostasis is the constant adjustment and fine-tuning of the body’s internal state to keep it functioning optimally. It refers to the process by which the nervous system maintains a stable internal environment within the body, ensuring that physiological conditions remain balanced despite changes in the external environment.
Over the long term, meditation has profound benefits for maintaining nervous system homeostasis, which is crucial for overall health and well-being. One of the primary ways meditation supports homeostasis is by enhancing the body's ability to manage stress. Regular meditation practice helps to regulate the autonomic nervous system by promoting a balance between the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) systems. This balance reduces chronic stress responses and helps prevent the long-term negative effects of stress, such as anxiety, insomnia, and chronic pain.
Additionally, meditation has been shown to positively influence the brain's neuroplasticity, which contributes to better emotional regulation and resilience over time. By fostering more balanced neural activity, meditation can improve the body's ability to recover from stress and adapt to changing circumstances. This long-term regulation helps maintain a steady state of physiological balance, supporting overall nervous system health. Consequently, individuals who engage in consistent meditation practice may experience reduced anxiety, improved emotional stability, and a greater sense of well-being, all of which are essential for sustaining nervous system homeostasis.
Other long term benefits of meditation on the brain include:
1. Enhanced Cognitive Function: Regular meditation practice has been shown to improve various aspects of cognitive function, including attention, memory, and executive function. Studies suggest that meditation enhances the brain’s ability to process and retain information, making it easier to focus on tasks and remember details. This cognitive boost is largely attributed to increased activity in the prefrontal cortex, which is responsible for higher-order thinking and decision-making.
2. Increased Gray Matter Volume: Research has indicated that meditation can lead to increased gray matter volume in areas of the brain associated with sensory perception, self-awareness, and emotional regulation. Gray matter consists of neuron cell bodies and is crucial for processing information. The expansion of gray matter in regions like the hippocampus and the amygdala, which are involved in memory and emotional responses, respectively, reflects the brain’s enhanced capacity for emotional intelligence and memory retention.
3. Improved Emotional Regulation: Meditation influences the brain’s emotional regulation systems, particularly by modulating activity in the amygdala, a key structure involved in processing emotions such as fear and stress. Regular meditation can lead to decreased amygdala activity in response to stress, promoting a more balanced emotional state. This improved regulation helps individuals manage stress and anxiety more effectively, fostering a greater sense of emotional stability.
4. Enhanced Connectivity: Meditation enhances the connectivity between different brain regions, particularly those involved in self-regulation and emotional control. Functional connectivity in the default mode network (DMN), which is active during periods of rest and introspection, is strengthened through meditation. This enhanced connectivity supports better integration of cognitive processes and contributes to increased mental clarity and self-awareness.
Overall, the benefits of meditation on the brain extend to improved cognitive abilities, enhanced emotional regulation, increased gray matter volume, and greater neuroplasticity. These changes not only enhance mental functioning but also contribute to a more balanced and resilient state of mind.
Meditation Best practices
Establishing effective meditation practices can significantly enhance the benefits you gain from meditation. Here are some best practices to consider:
1. Time of Day: Choosing the right time of day for meditation can make a substantial difference in your practice. Many people find that meditating in the morning, before starting their daily activities, helps set a calm and focused tone for the day. This early practice can create a sense of grounding and clarity that carries through your daily tasks. However, if mornings are not ideal for you, meditation in the evening can also be beneficial. It can help unwind and release the stresses of the day, promoting better sleep and relaxation. The key is to find a time that fits naturally into your routine and allows you to meditate consistently.
2. Length of Session: The length of your meditation session can vary based on your experience level and personal preference. For beginners, even a brief 5 to 10 minutes can be effective. As you become more comfortable with meditation, you might gradually extend your sessions to 20 or 30 minutes. It’s important to remember that consistency is more crucial than duration. Short, regular sessions are often more sustainable and beneficial than occasional long practices. Finding a length that feels manageable and maintains your focus is essential for long-term success.
3. Finding What Works for You: Meditation is a personal practice, and what works best can vary from person to person. Experiment with different types of meditation—such as mindfulness, loving-kindness, or guided meditation—to discover what resonates with you. It can also be helpful to try various techniques, like focusing on your breath, using mantras, or engaging in body scans. Additionally, consider using meditation apps or attending local classes to explore different styles and approaches. The goal is to find a practice that feels comfortable and meaningful, allowing you to stay engaged and reap the full benefits of meditation.
By integrating these best practices—choosing an optimal time, starting with manageable session lengths, and exploring different methods—you can cultivate a meditation routine that enhances both your practice and overall well-being.
Getting Started with Meditation
Getting started with meditation can be made easier with the right tools and resources. Here are some helpful tools to consider as you begin your meditation journey:
1. Guided Meditation Apps: Apps like Headspace, Calm, and Insight Timer offer a range of guided meditations tailored for different needs and experience levels. These apps can be particularly useful for beginners, providing structured sessions and varying lengths, from a few minutes to an hour. They often include features like reminders and progress tracking to help establish a regular practice. Spotify also has a wide range of options for guided meditation available, Deepak Chopra ones are some of our favorites.
2. Meditation Cushions and Mats: Having a comfortable and supportive seating arrangement can enhance your meditation experience. Meditation cushions (zafus) and mats (zabutons) are designed to provide stability and comfort, allowing you to maintain a relaxed and focused posture. While a cushion isn’t strictly necessary, it can help ease physical discomfort and make longer sessions more enjoyable.
3. Timer: A simple timer can be a valuable tool for keeping track of your meditation sessions without the distraction of checking the clock. Many meditation apps have built-in timers with customizable settings and gentle chimes to signal the end of your session. If you prefer a more minimalist approach, a standalone timer or even a smartphone alarm set to a soothing sound can work well.
4. Meditation Music and Soundscapes: Ambient music, nature sounds, or binaural beats can help create a calming environment for meditation. These audio tools can be particularly useful if you’re meditating in a noisy environment or if you find that certain sounds enhance your focus and relaxation. There are numerous playlists and albums specifically designed for meditation available on streaming platforms.
5. Meditation Books and Resources: Books on meditation can provide valuable insights and techniques for deepening your practice. Titles like "The Miracle of Mindfulness" by Thich Nhat Hanh and "Wherever You Go, There You Are" by Jon Kabat-Zinn offer practical advice and guidance. Additionally, online resources, such as articles, videos, and forums, can offer further support and inspiration.
By utilizing these tools—guided meditation apps, supportive seating, timers, ambient sounds, and informative books,—you can create a conducive environment for starting and maintaining a successful meditation practice.
Research on changes on EEG from meditation
Overall, findings support the idea that consistent meditation practice leads to positive changes in brain activity, contributing to improved emotional regulation, cognitive function, and overall well-being:
Cahn and Polich (2006) did a review of studies done over ~20 years and found that “Although the neuroelectric correlates of meditative altered consciousness states are not yet firmly established, the primary findings have implicated increases in theta and alpha band power and decreases in overall frequency.” Theta waves, which are between 4-7 Hz, are often associated with introspection, daydreaming, and creativity. Alpha waves which operate at a frequency of 8-12 Hz, and generally are the idling rhythm for the brain. This frequency is associated with feelings of relaxation and feeling present in the moment. Increase in power in the frequency bands suggests that some of the subjective feelings (feelings of calmness, increased presence, and reduced anxiety) reported may be associated with the physiological changes in the brain.
In a study that looked at the physiological correlations of kundalini yoga (moving meditation), there were changes found also in the alpha and theta band. This study was performed using one expert kundalini yoga meditator while recording the EEG during and following the practice. Findings showed that during meditation, there was an increase in alpha frequency, and following meditation there was an increase in theta (Arambula et al., 2001). This supports the earlier research that found an increase in these frequencies. Van Lutterveld et al. (2017) did a study in which he compared the EEG of 16 novice meditators and 16 expert meditators. His findings showed that in expert meditators “results show that the brain network in the alpha band is more integrated in experienced than in novice meditators during meditation” (Van Lutterveld et al, 2017).
Imaging studies, utilizing tools like fMRI, PET, and SPECT have also provided insight into the changes in the brain following meditation. Chiesa et al. (2010) reviewed imaging studies following meditation and found that “long‐term mindfulness meditation practice allows a more flexible emotional regulation by engaging frontal cortical structures to dampen automatic amygdala activation.” The amygdala is the brain structure associated with our “fight or flight response” , so a dampened response of the amygdala further suggests the calming, anxiety reducing effects that meditation can have.
More recent studies have looked at faster frequencies in the gamma range (35-44 Hz) following meditation. Gamma frequency is associated with attention, cognitive function, learning, and binding the senses. Assessing changes in these frequencies can further support the efficacy of meditation, especially in the realm of optimal functioning. Ohana et al. (2012) looked at the role of the Default Mode Network (DMN) and gamma activity during mindfulness meditation. The findings showed lower gamma power over the frontal midline during meditation, suggesting a reduction of the default mode network activity through meditative practice. Overactivity of the default mode network is associated with anxiety, rumination, negative thinking, and difficulty thinking clearly.
In addition, they also saw an increase in gamma power in the posterior area of the brain. These increases suggest that meditation influences areas of the brain involved in attention, concentration, and sensory awareness. Lehmann et al. (2001) had similar findings, with an increase in gamma power in the right posterior region. Additionally, they found changes in gamma in the left- central area of the brain. These studies support utilizing long-term meditation to improve areas of concentration, learning, and overall sensory awareness.
Meditation is a great tool to manage stress, anxiety, while promoting increased awareness and focus. There are many tools on the market to get started.
Find what works for you, even 5 minutes a day can have a positive impact on mental health!
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