Meditation and the 25 year old brain (in 50 year olds)

 

 It should come as no shock to anyone remotely interested in the mindfulness movement that an increasing body of research documents that activities such as meditation and yoga increase quality of life by decreasing stress, depression, anxiety, even reducing pain, inflammation and insomnia.

Some time ago a study, widely unreported in this country, that individuals with a meditation practice over 7 years showed significantly more brain mass versus a control group of non-meditators. The study reported those with strong meditation backgrounds had demonstrated growth in several areas of the brain, including the sensory and auditory cortex. This makes sense to those that meditate since meditation is not the total clearing of the mind as popular culture would have one believe. Meditation is the act of slowing down, becoming aware of each thought and each physical sensation. Noticing for example how your back feels, how deep each breath is, as well as, what is that sound coming from the next room.

The work in meditation is a letting go much more than a clearing of the mind. Each time you become aware of a new part of yourself or your surroundings that is a thought. Each thought is then noted and let pass. This clearing aspect is truly a mind control experience where you are the one doing the controlling. It works like this; you have a thought and if allowed to follow its own course that thought will lead to the next thought and so on. If you however, as master of your mind, acknowledge that thought and watch it drift away; as a leaf might down a stream, that action disrupts the traditional flow of brain activity and brings one back to a place of stillness. As an example; I know my dog will come up to me and lick my hands during my stillness, just to see if I am still in there. I let him have his lick, I note it and the moment passes, I remain still in mind and body. My pup then goes back to the couch and I am not disturbed because I chose not to be.

Researchers also found what practitioners of meditation have expected might be true that those who meditate have more brain matter in the brain region linked to decision-making. So while most people see their cortexes shrink as they age, 50-year-old meditators in the study possessed the same amount of brain matter as those half their age.

Researchers, as researchers are want to do, sought to make sure this wasn't because the long-term meditators had larger brains to begin with, so they conducted more studies. They put people with no experience with meditation into a two-month mindfulness program. After just two months there was a noticeable thickening in several regions of the brain, including the areas involved in learning, memory, and emotional regulation as well as areas involved in empathy and the ability to take multiple perspectives. Plus, the participants experienced shrinkage in a region of the brain associated with aggression, fear and anxiety.

Many of the emotional benefits linked to meditation can also be achieved though physical activity such as running. Many runners report a meditative state while engaged in endurance events and simpler brain changes are noted. However, not all of us are equipped with the bodies needed to run the Boston Marathon, or for that matter even a 10k.

The follow-up research now shows significant positive changes can occur in as little as 15 to 20 minutes of meditation a day. It must be admitted for a novice to sit and meditate for 20 minutes without encouragement or instruction will seem like a daunting task. However it is a very achievable goal with a small amount of persistence; even with dogs or children in the house. It has been said that the more the distraction the greater the benefit from not being distracted.

So if you are looking to boost brain power and bring back that flexible thinker of your youth, or you are looking to destress yourself from a life of multitasking do something for yourself, turn off the phone, the TV and turn down the lights and begin your meditation practice.

Robert (Bob) Ryan is an Licensed Mental Health Counselor, Psychotherapist and Registered Art Therapist in St Petersburg FL. He serves individuals and couples in the entire state of Florida with caring personal respect regardless of race, creed or gender identification. His insurance-friendly practice can be reached at rbrt.j.ryan@outlook.com.