If you want to understand the mechanics behind how mindfulness can positively affect our mind and body in so many different ways, there is some really cool and really exciting new brain and body science showing just that — how mindfulness can actually change and help our brain work better. Scientists are learning that your brain is plastic, which means that it can change and is flexible in its responses — not that it is made of the same thing as plastic silverware! So it can change and adapt to your life experiences. With practices such as mindfulness meditation, there are ways to take matters into your own hands to boost brain function. How? Well, the more the brain does a certain task, the stronger that neural network (paths between cells in the brain) becomes, which makes the process more efficient each time you do it. Just like if you played video games consistently, you would get really good at them. Or, if you are right-handed and decided to open doors with your left hand instead, your brain would get used to it and you might reach for the knob with your left hand before you even realized it. The same thing happens with your brain. Practicing mindfulness everyday has similar effects and helps rewire your brain in positive ways.
Scientists who study the brain have used various techniques such as EEG (electroencephalogram) and MRI (magnetic resonance imagery) to take pictures and measure activity of different areas of the brain while someone is practicing mindfulness meditation. And what they have found is pretty interesting!
To make it simple, the parts of the brain that help a person learn, make memories, and set goals lit up, or showed activity, when the person practiced mindfulness meditation. Woah! Also, the parts of the brain that help a person respond when they are afraid or stressed did not show activity, or showed reduced activity, when the person practiced mindfulness meditation.
If you’re interested in learning more about the parts of the brain and how it is thought this all works, here’s more detail (and check out the image below, too).
How It Works
When a person practices mindfulness, a really interesting interaction of brain activity happens, where certain areas of the brain become more active and larger. This includes the prefrontalcortex and hippocampus. Other areas like the amygdala, become less active and smaller. This is important because the parts that become larger and/or more active during mindfulness meditation are the areas of the brain responsible for learning and memory (hippocampus). And the parts of the brain responsible for making wise decisions, dealing with emotions, planning your actions related to your goals, and impulse control (prefrontal cortex) also become larger and/or more active. With mindfulness meditation, you are exercising your brain, which changes its structure and functioning, just like when we exercise our bodies. This in turn creates a lot of positive effects on our brain and our body.
While the prefrontal cortex and hippocampus increase in size and activity, another part of the brain, the amygdala, shrinks, is soothed, and becomes less active with mindfulness practice. The amygdala is responsible for responding to stress, fear, and anxiety with a built-in evolutionary response known as flight, fight, or freeze.
The fight, flight, or freeze response is how your brain evolved to instantly and automatically react to imminent danger and increase your chance of survival when threatened. This built-in response was incredibly useful when humans lived in primitive societies (think being chased by a saber-toothed tiger) but is far less needed (most useful only in true emergencies now) in our modern everyday life.
When the amygdala is activated, it overrides the functions of the prefrontal cortex and hippocampus and you lose the ability to use some of the higher brain functions like self-regulation, memory, mental flexibility, and reasoning. So the soothing effect of mindfulness on the amygdala helps you react to stressful situations with a sense of calm and focus, and allows you to still be able to access and use the decision-making parts of your brain, the prefrontal cortex and hippocampus.
Our modern world can be a source of a lot of stress and mindfulness is a very important tool you can use to take back control, optimize your brain functioning (e.g., react calmly and think clearly in stressful situations), and help you live a healthier, happier, and more fulfilled life.
Effects of Mindfulness on your Nervous System
The positive health effects of mindfulness don’t just happen in your brain either. They reach far into your body through your nervous system. Your brain and nervous system control your whole body. This includes what you think and feel, how you learn things, what you remember, the way you move and talk, and how you experience the world around you. They also control things you’re less aware of and don’t have to think about doing, like your breathing, the beating of your heart, and the digestion of your food.
You can think of your brain as a computer that controls all the body’s functions and the nervous system as the network that relays messages back and forth from the brain to different parts of the body to tell it what to do. It communicates these messages through the spinal cord, which runs from the brain down through the back. The spinal cord contains threadlike nerves that branch out to every organ and part of the body.
When your brain sees a threat, danger, or stress (think being chased by a saber-toothed tiger, again), the amygdala rings the alarm bells in your body through the autonomic nervous system (the parts of your body that work without you having to think about it, automatically), activating the first branch of your autonomic nervous system, the sympathetic nervous system (e.g., the part of your nervous system that increases heart rate and breathing etc.). This is what sets off the fight, flight, or freeze response.
What does this feel like? Well, your heart might race, your blood pressure can increase, a flood of stress hormones like cortisol and epinephrine will be released, all with the goal of providing greater blood flow to the muscles, heart, and brain to help you think or act quickly in the face of danger. Once the danger has passed, your brain automatically activates the second branch of your autonomic nervous system, the parasympathetic nervous system, to bring your body back to homeostasis (a stable balance for all parts of the body), allowing it to resume its natural and necessary functions that it does when you’re resting, like cell-building (growing) and digestion.
These two branches of the nervous system, the sympathetic and parasympathetic, working together to balance each other based on what we experience, are essential to our survival. They have served our ancestors well throughout history. Yet this built-in evolutionary response to stress can also have serious consequences and be damaging to your health if your body reacts in a big way to every stress (too much of a good thing). This can happen when living in a modern world full of demands, pressures, and stressors. Many of these everyday types of stress (schoolwork, tests, conflicts with friends and family) look like that saber-toothed tiger to our amygdala part of our brain, triggering our flight, fight, or freeze response from our sympathetic nervous system. This can result in being stressed all the time, even for “no reason.” You might be experiencing real-world dangers and threats too. If there is violence in your house or neighborhood, if it’s hard to find food to eat, or if you’re being bullied, these stressors are handled by our amygdala. Mindfulness is not a cure for these kinds of issues. If you feel on high alert a lot of the time or shut down (emotionally numb), we suggest you talk to a trusted adult about this. It’s okay to ask for help. We all need help at times throughout our lives and there are people out there who want to help.
Nervous system dysregulation is when those two branches of the nervous system (the sympathetic and parasympathetic), instead of balancing one another, go out of whack and get stuck. It’s like if two people were playing on a see-saw, and one just got up and walked away. This nervous system dysregulation can be caused from having a lot of stress impacting our bodies for a long period of time. It can show up as feeling out of control emotionally (emotional reactivity), having thoughts you don’t like and can’t control, having mood swings, depression, feeling scared or anxious often, or emotionally shutting down and feeling totally numb. If you are experiencing any of these things, you should talk to a trusted adult about them so you can get help.
Some stress is just part of being human. To stay healthy, we want to take care of our brain and our nervous system, so that after stressful events happen, we can bounce back. With mindfulness meditation, you can calm your amygdala and help turn off its alarm bells in your brain. This turns off the sympathetic nervous system (ramping up) and turns on the parasympathetic nervous system (stable and consistent), putting your body back into balance. With time, this practice of mindfulness meditation can help us deal with the stresses of life better, without sending our body on a roller coaster of activity.
In addition to mindfulness meditation, other exercises that can create a stronger, more flexible nervous system, one that can bounce back easily after stress include: breathing exercises, yoga, and learning a new skill, among others. Many of these exercises train your nervous system to experience discomfort without being pushed into the extreme fight, flight, or freeze response. This allows your nervous system to learn how to tolerate the stressors and rebound back to homeostasis (balance) more effectively and quickly. Every person has the capacity to learn how to develop a more resilient nervous system which leads to greater emotional, physical, and spiritual health.
Mornings can have the power to set the tone for the rest of your day.
When you first wake up, before looking at your phone or getting caught up by any other distractions, take a moment of quiet reflection for yourself.
Your morning ritual could be as simple as sitting up in your bed, eyes closed, and spending a moment or two focused on your breathing. While breathing, you can practice a simple moment of gratitude and think of something you are grateful for or set an intention (aim or focus) for your day.
As you develop this morning ritual, you can deepen your practice by sitting for longer periods and allowing more silence before you begin your day. You can think of this practice as a way to set yourself up for success for the day by regulating your nervous system (your body’s functioning) in preparation for the day ahead.
#2 Mindful Breathing
Written by Violaine Guéritault, Ph.D.
Remember You Are Always Breathing!
One of the easiest and most direct ways to bring your attention to the present moment is by bringing your attention to your breath. Your breath is always happening in the present moment whether you are thinking about it or not, and by bringing your attention to it, you are directly connecting yourself to the present moment as it is unfolding.
You can try this right now. As you take a few breaths, notice how you are breathing, if it is shallow or deep, and where in your body you feel it, whether it be in your chest, belly, or nose.
For a quick practice: Take three deep belly breaths in and out through your nose, focusing your attention on your inhale and exhale, noting where you feel the breath in your body. Repeat this three times and practice it as often as you need throughout the day. This practice can be especially useful in stressful circumstances.
#3 Mindful Listening
Written by Violaine Guéritault, Ph.D.
Practice Mindful/Active Listening
Many times, when someone is speaking to us, we are often caught up in our own mind thinking of what we are going to say next, without giving their words our full attention and consideration. Mindful listening is a way of listening without judgment, criticism, or interruption. Do this while at the same time as being aware of internal thoughts and reactions you may be experiencing that are actually getting in the way of people communicating with you effectively.
Next time you are in a conversation, try actively listening to the other person with your full attention and see what you notice. Is the conversation more enjoyable? Easier? Or something else? This type of mindful listening can lead to developing deeper and more authentic connections with others.
#4 Check in with Your Body
Written by Violaine Guéritault, Ph.D.
Tune into your Body
One of the most amazing aspects of your body is that it functions without you having to do anything — your heart beats, your lungs breathe, and your stomach processes and digests your food without you having to tell them to. Yet, your body also constantly sends you messages and feedback through different sensations that you might not always notice. It is an important tool for your health to make some time each day to tune into your body’s sensations and notice if you think it is trying to communicate something to you. Take a moment each day and check in with your body. What do you notice? Are there any pains or aches? Do you feel a sense of heaviness or lightness? Do you feel tight anywhere? By bringing your attention to your body, you are able to bring your attention to the present and also connect to the feedback and information your body is sending you so you can learn from your body.
The Practice
Set an alarm on your phone or watch for a specific time each day to check in with your body and do this practice. Take a deep breath and become fully aware of everything you feel through your senses (sight, sound, touch, taste, smell), including sensations in your body, the air on your skin, temperature of the room, sounds around you, etc. Notice, allow, and breathe through any discomfort that might come up from thoughts, feelings, or sensations you have.
Tips for strong emotions or sensations: When you do this practice, it is normal for strong emotions or physical sensations to be there. If the emotions or sensations feel overwhelming, just stop the practice and give yourself some kudos for trying it out! Many people have noticed that the more they practice, the more they are able to handle big emotions or sensations in their bodies.
If the emotions or sensations are not too overwhelming and you want to keep practicing, try this:
As you check in with your body and emotions, see if you can “feel” where the emotions live in your body. You might find that feelings of worry or anxiety cause discomfort in your chest and so on. Once you identify where that emotion lives in your body, you can bring your attention to it, and see if you can relax your body in that area. This can help release and soften the emotion or sensation you are feeling and maybe even its impact on you.
#5 Find Things to be Grateful For
Written by Violaine Guéritault, Ph.D.
Adopting an “attitude of gratitude” is a little practice that can have a big impact on your life! People who regularly practice gratitude make time in their day to notice and reflect on the people, places, and things they are thankful for. In doing so, studies suggest they experience more positive emotions, sleep better, have more compassion and kindness towards others, feel more alive, and even have stronger immune systems. This practice allows you to really savor and appreciate the goodness in your life.
It is best done daily for 5 minutes in the morning and 5 minutes before going to bed by reflecting in your favorite journal and writing down 3 things you are grateful for.
You can start by noting simple things that make your life better each day, for example, a friend or family member who helps you, a place like your home or school, or things like your favorite blanket, sweater, or pet.
This practice is also useful for moments when your life feels stormy or out of control, too. It is a powerful way to uplift your mind by focusing your attention in the present moment to what is positive in your life.
It is a way to gently bring the positive things to the forefront of your mind so that you are able to more easily come back into the present moment, rather than worrying about the future or thinking about difficulties in the past.
By focusing on the positive we become more available to create a more positive future and attract more of the things we do want in our life. Just remember, where your focus goes, energy flows!
#6 Mindful Movement / Walking
Written by Violaine Guéritault, Ph.D.
There are so many times throughout the day where the mind is distracted or on autopilot and you might wonder how you got from point A to point B without having to put much thought into it. By bringing mindful attention to your walking or movement, you can break free from this cycle, clearing your mind of any clutter, and restoring your sense of focus and attention to what is directly in front of you. The goal is simple and fun. Become consciously aware while moving.
As you walk or move, pay attention to the sensations of the body, and play with your movement. Imagine you are an alien who just landed on Earth and had to learn how to walk on our planet. How do your feet feel when they each hit the ground? How do the other muscles of your body feel as you balance? Notice if and how your arms swing as you walk. Is it easier or more difficult to move if you slow down? As you become aware of your body and surroundings, see if you can open up your senses with a sense of curiosity and joy to experience the sights, sounds, and smells that surround you.
#7 Tap into Your Flow State
Written by Violaine Guéritault, Ph.D.
It’s more likely than not that you have experienced a flow state at some point in your life. It is a state of mind and body where you are completely absorbed and intensely focused on your task at hand, unaffected by any distractions. In this state, time will feel like it has slowed down, your senses will be heightened, and your actions and awareness are in sync to respond with effortless momentum.
Tapping into a flow state is possible for everyone and can be achieved in a physical activity, creative pursuit, or even more mundane everyday tasks. Many people know this state as being “in the zone,” and it is an incredibly powerful state to be able to tap into.
Tapping into a flow state becomes easier the more you practice mindfulness meditation, because you are actively training your attention, focus, and concentration.
A flow state is essentially meditation in motion and is most easily accessible by doing something you love.
To create flow remember: you must be engaging in something you like or with an attitude of joy, the activity cannot be too easy or difficult, your mindset must be focused on the journey not the destination, process, or the end result.
#8 Observe Your Surroundings with Mindful Seeing
Written by Violaine Guéritault, Ph.D.
Mindful seeing is the practice of taking in your surroundings by observing and noticing the finer details of life all around you in the present moment, without needing to label or judge them in any way. This is best practiced outdoors where you can experience the natural world around you.
You might notice:
The clouds moving across the sky,
People or animals walking by,
The wind against your face,
Leaves falling from the trees, or
The beautiful flowers.
There are so many ways to practice mindful seeing. Look for the small details, the things you find beautiful, and the quiet things in life and the world around you. When you take in these details, notice how they make you feel inside. Another level of mindfulness, unlocked. This practice reveals the beauty and gift that can be found in the present moment — all around you, all the time. Practicing this way, through how you observe the world, shows you the choice you always have over where and how your attention is directed. This choice of where you place your attention is always yours.
#9 Try Mindful Eating
Written by Violaine Guéritault, Ph.D.
A really great and enjoyable way to bring your attention to the present moment is when you eat. Sometimes we aren’t paying attention to the food we eat because we’re distracted and busy doing other things at the same time — homework, talking or texting with friends, watching videos or TV, etc. This can often lead to mindless eating where you may eat way more than you meant to or so fast that you didn’t realize you were already full. When you take time to eat mindfully, you can bring yourself into the experience, truly appreciate your food, and engage all five of your senses.
Start with a small portion, look at your food, noticing the colors, aromas, and textures. Think about where your food came from, and all of the people, plants, and animals that helped make this food for you. Take a moment to practice gratitude in your mind and heart, saying “thank you” for all the work that it took to bring you this food.
Use your nose to smell the aromas your food has to offer.
As you chew slowly and thoroughly, feel the textures in your mouth, like soft, hard, chewy, warm, or cold.
Listen to the sounds the foods make as you chew the food and focus on the diverse flavors you taste.
The more you practice mindful eating, the more enjoyment and nourishment you will experience when eating.
#10 Find A Buddy!
Developing a mindfulness practice doesn’t always have to be something you do alone. Lots of times mindfulness is practiced in a community or group setting. Community support is key to developing and maintaining a practice. If you tend to be more social, or like the accountability, connection, and support that community or group members bring to the experience, find a buddy or group to practice with! There are some awesome apps and organizations that offer teen-centered mindfulness classes, retreats, and practices on their website and in-person.
As you’ve grown, you have likely spent a lot of time developing your knowledge and intelligence in school and strengthening your body with physical activity. Yet, more likely than not, you probably haven’t spent much time being taught how to train your mind, which is one of the most valuable skills you can have. When you take the time to practice mindfulness, you are actively training your mind and changing your brain in a positive way. You are making it stronger and more resilient (flexible), which can lead to all sorts of positive mental, emotional, physical, and social effects. These positive effects of practicing mindfulness can include increasing your ability to focus, helping you better recognize, understand, and regulate your emotions, and being a more empathetic or caring friend and family member.
Practicing mindfulness points out the beauty and gift that can be found in the present moment — all around you, all the time. When you practice mindful seeing, for instance, and take in your surroundings, such as the clouds moving across the sky, the wind in your face, or leaves falling from the trees, you begin to observe and notice all the wonderful finer details of life that you may not have seen before. This way of being is always available to you. It is a choice you can make about where to place your attention any moment you want. This is your true power.
When you practice mindfulness you experience the choice you always have over where and how your attention is directed.
The positive effects of mindfulness aren’t always instant. When you practice over and over, the benefits grow and grow, just like you improve at any skill the more you practice. More likely than not, practice may seem challenging, especially at the beginning, but all of a sudden you may start to notice feeling calmer throughout the day, less reactive to stressors, and maybe you even experience more feelings of gratitude than before. Speaking of which, maybe you’d like to try a mindfulness practice right now?
To read a teen’s personal story of how a mindfulness practice can positively impact your life, check out Tali’s story, here.
