Before building a mindfulness meditation training routine that works for you, let's first begin by understanding the science behind meditation and its impact on the brain. Numerous studies have shown that regular meditation can lead to structural and functional changes in the brain.₁ Meditation has been found to increase the size of the hippocampus, a brain region associated with memory and emotional regulation. It also reduces activity in the amygdala—the brain's fear center—and leads to decreased stress responses.₂ Meditation has been found to enhance connectivity in the default mode network (DMN), a brain network implicated in mind-wandering and self-referential thoughts.₃ This heightened connectivity is associated with improved self-awareness and better emotional regulation.

• In addition to structural changes, meditation influences neurotransmitters like serotonin and gamma-aminobutyric acid (GABA), contributing to improved mood and reduced anxiety.₄
• The amygdala, responsible for processing emotions like fear and stress, exhibits reduced activity in experienced meditators.₅ This decreased reactivity leads to more balanced emotional responses in stressful situations.
• Meditation's effects on the brain are not limited to adults; research has shown that mindfulness practices can benefit children and adolescents by enhancing cognitive functions and emotional wellbeing.₆