How quickly does meditation change the brain?
Written by
Natalie Hamilton
Reviewed by
Prof. Graham Pierce, Ph.D.Meditation engenders neuroplastic changes in the brain immediately, but visible changes take a few weeks to manifest. The prefrontal cortex shows increased grey matter density while the activity of the amygdala is decreased. These changes improve emotional regulation and cognitive ability through continued practice.
Prefrontal Cortex
- Grey matter density: Increases 3-5% with 8 weeks practice
- Function enhancement: Strengthens focus and decision-making
- Impact: Better emotional regulation in daily situations
Amygdala
- Activity reduction: Decreases stress response activation
- Size change: Shrinks with consistent mindfulness
- Benefit: Lower anxiety during challenging events
Significant changes in structure can be detected with an MRI after approximately 60 days of these practices, during a routine of ten-minute sessions employed daily. These augmentations in grey matter, acquired through this practice, strengthen the neural pathways that govern aspects such as our level of attention and emotional responses. The brain literally rewires itself through repetition.
Sustained structural changes in the brain take months of regular practice. The size of the amygdala shrinks, and it becomes less reactive to stress. This is why long-term meditators can stay calm during emergencies and crises. You create permanent changes to your brain through repetition and regular practice of mindfulness.
Ten-minute daily sessions create the optimal conditions for neuroplasticity. While shorter time periods may suffice for novices, the most important thing is to practice regularly. I recommend practicing in the morning to get your brain ready for a day of challenges. Predictable practice will serve to accelerate a beneficial rewiring process.
Read the full article: 10 Transformative Benefits of Daily Meditation
