Have you ever wondered why everyone is talking about mindfulness these days? From yoga studios to Fortune 500 boardrooms, mindfulness has become a hot topic. But what's all the fuss about?
As it turns out, there's some pretty compelling science behind this ancient practice. If there was ever ONE practice that was a magic bullet, mindfulness is it! It is the brain's best friend. Find out why.
Estimated reading time: 4 minutes
Table of Contents:
Why Call Mindfulness the Brain's Best Friend?
Mindfulness and the Brain: the Neuroscience of Mindfulness
Key Benefits of a Mindfulness Practice for a Happier Life
How Neuroscience Validates Mindfulness
The Mindfulness Benefits Chart
How to Practice Mindfulness in Everyday Life
Frequently Asked Questions
Key Takeaways
- Neuroscience and brain science reveals a multitude of benefits of practicing mindfulness daily.
- Regular mindfulness practice can physically change your brain.
- Studies show that mindfulness can help to decrease symptoms of anxiety, depression, and emotional reactivity.
- Even short daily mindfulness exercises can lead to noticeable benefits in mental health and emotional regulation.
- Mindfulness is free and accessible to everyone.
Why Call Mindfulness the Brain's Best Friend?
So, why would I be making a statement that mindfulness is the brain's best friend?
When I think of a best friend so many things come to mind but here are the ones that stand out the most.
- Compassionate
- Helpful
- Nonjudgmental
- Presence
- Dependable and trustworthy
- Warm and supportive
- Insightful, providing clarity
- Grounding
- Enrich our lives
- Responsive
- Light-hearted and fun to be with
Why compare mindfulness to a best friend?
All of the above "friend" qualities are present in a mindfulness practice; I've even laughed out loud with insights and discoveries.
Mindfulness is the ultimate BFF for your brain. Just like a best friend, mindfulness is always there.
It's like having a great friend who's also a personal trainer for your mind, helping it get stronger and more flexible. When you practice mindfulness, you're basically giving your brain a big, warm hug, meaningful conversation AND a mental fitness workout all at the same time.
Mindfulness helps calm down that noisy amygdala (you know, the mind's drama queen that gets you all worked up and anxious), while beefing up your prefrontal cortex, the cool, calm, and rational part of your brain. (See the science below.)
And here's the best part: mindfulness is like that friend who's always available when you need them. No need to schedule a get-together or wait for a callback.
A mindfulness practice is in the back pocket of your heart, available 24/7!
It's always there to help your brain navigate life's challenges with a lot less stress.
It gives you MiracleGro for your neural connections and grows fresh, new perspectives. Whether you're dealing with a tough emotion, trying to focus on a challenging project, or just need a moment of calmness in your busy day, mindfulness won’t let you down.
So yeah, if your brain could pick a bestie, mindfulness would definitely be it!
It's the kind of friend that helps you become the best version of yourself—more focused, balanced, and resilient.
And the more you hang out with mindfulness, the stronger your brain gets. AND the better you get at being mindful!
Now that's what I call a beautiful friendship!
But don't take my word for it.
Check out what science has revealed.
Related reading: "5 Great Reasons to Set Positive Intentions in Your Everyday Life."
Mindfulness and the Brain: The Neuroscience of Mindfulness
In recent years, mindfulness and meditation have captured the curiosity of both the scientific community and the public. While mindfulness practices have ancient roots, modern science has uncovered remarkable and transformative effects mindfulness and meditation practices can have on the brain.
Neuroplasticity, the brain's remarkable ability to reorganize, adapt, and rewire itself is at the heart of how mindfulness meditation influences brain function.
This is where the neuroscience comes in.
MRI technology allows scientists to study and see the specific results of mindfulness on the human brain. Looking inside the brain—and its specific regions—explains the positive effects people feel after mindfulness practices.
These changes are associated with improved attention, emotional regulation, and self-awareness, offering a scientific basis for the positive experiences reported by practitioners.
Deep Dive: "What Is Mindfulness? And Why All the Hubbub?"
How Neuroscience Validates Mindfulness
Though more definitive research on mindfulness is needed, current research reveals that the way we think can change the organ we think with.
Here are the major findings from recent scientific studies on mindfulness and the brain:
An overarching analysis of 21 neuroimaging studies of 300 meditation practitioners published by Neuroscience and Biobehavioral Research found noticeable change in certain brain regions. The “change” included increased density and thickness of brain tissue and cortical surface area. All this is to say: more activity.
In an article in Harvard Health, studies found that "mindfulness training increased the efficiency of brain pathways that process information coming in from the senses. In other words, the boost in attention helped the participants to literally see information more accurately."
Other notable findings from studies include decreased gray matter in the amygdala, which is associated with fear and stress, and decreased cortisol (a stress hormone) in patients who practiced meditation and mindfulness.
If all this seems awfully cerebral—it is!
If you want to read the studies in depth, read “The Mindful Brain: A Systematic Review of the Neural Correlates of Trait Mindfulness” published in Journal of Cognitive Science.
Even for neuroscientists, there is still much to learn about the 100 billion neurons in the brain, which form thousands of connections with other neurons and hundreds of trillions of synapses that send impulses throughout the brain (numbers from Observer).
The brain’s natural impulses work so quickly that sometimes our conscious brain gets bypassed. “It takes approximately 200 milliseconds (about the time it takes to blink) for the unconscious "mindless" circuit to make our hearts race and palms sweat while the conscious "mindful" circuit takes at least 10 times as long.
What do all of these studies suggest?
Mindfulness can strengthen those portions of our brain that regulate focus, emotional intelligence, self-perception and memory. Mindfulness gives our conscious, self-aware brain a chance to process.
Through consistent practice, mindfulness encourages the brain to form new connections, upgrade existing ones, and even increase the density of gray matter in certain areas. This adaptability allows mindfulness to improve mental faculties, creating a more resilient and responsive mind.
In layman's terms: By engaging in regular mindfulness practice, you support your brain's ability to learn, grow, and adapt, leading to greater well-being, enhanced mental health, and a more balanced and fulfilled life.
And don't forget to make mindfulness practical at work. The great thing about this practice is that you can carry it with you wherever you go.
Related reading: "Why Emotional Health Depends on the Vital Mind-Body Connection."
Key Benefits of a Regular Mindfulness Practice for a Happier Life
Enhanced focus and attention
In today's world, the ability to maintain focus and attention is more valuable than ever. Mindfulness meditation strengthens these skills by training the brain to concentrate on the present moment, reducing distractions and enhancing productivity.
Mindfulness serves as a natural remedy to tech addiction and the soothes our system from the overstimulation of technology.
This increased ability to apply focused attention allows us to notice what we missed before. We can deliberately put our attention on the positive and infuse our lives and relationships with gratitude more easily.
Greater Self-Awareness
Self-awareness is a crucial component of personal growth and emotional intelligence.
Mindfulness meditation enhances self-awareness by encouraging us to pay attention to our thoughts, feelings, and behaviors in a more intentional and reflective manner. This heightened awareness helps us understand our motivations and patterns, leading to more conscious and informed decisions.
Increased Emotional Regulation
Emotional regulation is a cornerstone of emotional intelligence and mental and emotional health. Mindfulness has been shown to enhance this vital EQ skill.
By developing a non-judgmental awareness of our emotions, mindfulness allows us to observe and understand our feelings with compassion. This practice strengthens brain regions associated with emotional processing, helping to reduce reactivity and cultivate a sense of calm.
By practicing mindfulness, you can transform how you respond to life's challenges, approaching them with greater clarity and composure. Also, better emotional regulation positively affects our relationships.
Benefits of a Mindfulness or Meditation Practice
| MIND | BODY | EMOTIONS |
| Greater focus | Raised immune response | Reduced anxiety |
| Reduced stress | Increased energy | More positive |
| Enhanced cognitive flexibility | Pain reduction | Less reactive |
| Increased attention | Improved sleep | Better at coping |
| Improved clarity & concentration | Lower blood pressure | Feel more connected |
| Kinder self-talk | Improved cardiovascular health | Enhanced emotional awareness |
| Increased self-awareness | Enhance overall well-being |
Better emotional regulation |
| Better memory | Helpful in recovery | Increased empathy |
* The above results will vary for everyone. These benefits have been extracted from both scientific studies and anecdotal experience.
How to Practice Mindfulness into Everyday Life
There are many ways to be mindful and to practice mindfulness.
Trust me! It doesn't require you to sit cross-legged in lotus and meditate for an hour.
Practicing mindfulness can be as easy as stopping to spread your arms and breathe deep with gratitude at the beginning of each day (60 seconds max). Or it can be dedicating a few minutes each day to focused breathing.
Simple practices can be integrated into your daily routine with:
- mindfulness while washing dishes: for instance, paying attention to all of your senses: the warmth of the water, the soap bubbles, running water as you rinse, the kids in the background, the clank of the dishes, etc.
- Tai Chi practice, cross-country skiing, or mindful walking
- mindful eating: slowly and gratefully chewing
- consciously paying attention while brushing your teeth
- listening attentively to your children
- doing a creative endeavor like pottery or journaling
See how easy it is!
Find creative ways to squeeze it in and enjoy the benefits!
By taking small, intentional steps toward mindfulness, you can experience its profound effects on your brain and overall well-being.
Sometimes, it's helpful to have worksheets and a step-by-step guide. To raise your self-awareness and mindfulness, grab our mini-course below.
Frequently Asked Questions
How can I practice mindfulness?
The biggest advantage of mindfulness is that it is a practice that can be done anywhere, anytime, costing nothing. You can begin right now!
The simplest way is to focus on your breath for a few minutes each day. Pay attention to the sensation of breathing in and out. When your mind wanders (and it will), gently bring your focus back to your breath without judgment.
You can also practice mindfulness during everyday activities like eating, walking, or even washing dishes – just focus fully on the present moment and the sensations you're experiencing.
Start small with as little as 3-5 minutes and gradually increase the time and frequency. Remember, consistency is crucial to enjoy the benefits of mindfulness. Small is big.
What are the long-term effects of mindfulness on emotional health?
Research indicates that long-term mindfulness practice can have significant positive effects on emotional well-being.
Studies have shown that regular mindfulness practice leads to sustained improvements in mental and emotional health, including reduced symptoms of anxiety and depression, decreased emotional reactivity, and enhanced emotional regulation.
Long-term practitioners report increased self-awareness, cognitive flexibility, and overall life satisfaction. Neuroimaging studies suggest that mindfulness can lead to lasting changes in brain structure and function, particularly in areas associated with attention, emotion regulation, and self-awareness.
