Introduction
Meditation has been practiced for thousands of years as a way to improve mental and physical well-being. In recent years, science has begun to explore the effects of meditation on the brain, revealing fascinating insights into how this ancient practice can change our brain structure and function. In this blog post, we will delve into the research of two prominent figures in the field of meditation and neuroscience: Jon Kabat-Zinn and Andrew Huberman. We will explore how meditation affects the brain and how these findings can be applied to our daily lives.
Both Kabat-Zinn and Huberman have been guiding voices in my mindfulness journey. Despite coming from drastically different generations and backgrounds, both scientists agree that mindfulness meditation has profound cognitive effects.
Jon Kabat-Zinn
Born in 1944, Jon Kabat-Zinn is a modern mindfulness leader and has been a pioneer in the space since the 1970s. He holds a Ph.D. inn molecular biology from MIT and has dedicated his career to bridging the gap between ancient contemplative practices and modern scientific understanding. A prolific writer he has authored over a dozen books and even joined Oprah to help spread the message of mindfulness. However, he is best known for introducing the practice of Mindfulness Based Stress Reduction (MBSR). MBSR is typically an 8-12 week immersive program where patients with chronic pain are trained with the tools of mindfulness to better manage their day-to-day lives. I highly encourage your to browse the resources at the end of this blog to learn more about MBSR and Jon Kabat-Zinn
Andrew Huberman
On the other side of the scientific spectrum is Dr. Andrew Huberman. Huberman is a much more popular name for young adults today, as he hosts a podcast called: The Huberman Lab. Huberman (also a Ph.D) is a neuroscientist and tenured professor at Stanford. His free podcast takes highly scientific subjects and succinctly teaches listeners how to improve their lives through science backed tools. In the resources below I will post some of my favorite episodes and his mindfulness specific shows.
The Neuroscience of Meditation
According to Huberman, meditation can lead to changes in the brain's structure and function, including the following:
- Increased gray matter density in the prefrontal cortex: This area of the brain is responsible for executive functions such as decision-making, attention, and self-control. Meditation can increase the density of gray matter in this region, leading to improved cognitive function.
- Reduced activity in the default mode network: The default mode network is a set of brain regions that are active when we are not focused on a specific task. Meditation can reduce activity in this network, leading to improved focus and concentration.
- Increased connectivity between brain regions: Meditation can increase the connections between different areas of the brain, leading to improved communication and cognitive function.
The bullets above hardly touch on the details, if you are interested in learning more about how meditation affects the brain check out Huberman Lab Episode: How Meditation Works & Science Based Effective Meditations
The Science of Mindfulness
Jon Kabat-Zinn, a scientist and meditation teacher, has also conducted extensive research on the effects of meditation on the brain. His research has shown that mindfulness meditation can lead to the following changes in the brain:
- Increased gray matter density in the hippocampus: The hippocampus is a brain region that is involved in learning and memory. Meditation can increase the density of gray matter in this region, leading to improved memory and learning.
- Reduced activity in the amygdala: The amygdala is a brain region that is involved in the processing of emotions, particularly fear and anxiety. Meditation can reduce activity in this region, leading to reduced stress and anxiety.
- Increased connectivity between brain regions: As with Andrew Huberman's research, Kabat-Zinn's research has also shown that meditation can increase the connections between different areas of the brain, leading to improved communication and cognitive function.
Applying Meditation to Our Lives
The research of Andrew Huberman and Jon Kabat-Zinn has shown that meditation can have profound effects on the brain, leading to improved cognitive function, reduced stress, and improved mental well-being. So how can we apply these findings to our daily lives? Here are some tips for incorporating meditation into your daily routine:
- Start small: Begin with just a few minutes of meditation each day and gradually increase the amount of time you spend meditating as you become more comfortable with the practice.
- Find a quiet place: Choose a quiet, comfortable place to meditate where you will not be disturbed.
- Focus on your breath: One of the simplest and most effective ways to meditate is to focus on your breath. Simply sit with your eyes closed and pay attention to the sensation of your breath as it moves in and out of your body.
- Be patient: Meditation is a skill that takes time and practice to develop. Be patient with yourself and don't get discouraged if you find it difficult at first.
Check out our Youtube for a variety of guided meditations to help you get started!
Conclusion
This blog has only scratched the surface when it comes to how mindfulness affects our brains. I plan to write additional posts exploring Kabat-Zinn and Huberman individually. Not to discredit Kabat-Zinn (I reference his books daily) but Huberman is my go to resource for science in today’s environment. As I am still new to my mindfulness journey, the neuroscience behind it has not been at the forefront of my studies. My focus has been more immediate on improving my relationship to present moment. It is fascinating to uncover that through this practice I am also changing fundamental systems within my own brain!
Resources