Meditation

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Meditation is defined as a group of self-regulatory practices that focus on training attention and awareness to bring mental processes under more voluntary control. This practice is a powerful mental process that aims to develop well-being, calmness, clarity, and concentration, often involving techniques such as breathing or focusing on a specific object. In Buddhism, meditation is a practice used to train the mind and develop positive mental states, which lead to liberation from suffering. It involves calming the mind, developing wisdom, and ultimately realizing the true nature of reality. Meditation is a practice found in almost all major religions and serves as a tool for spiritual growth, self-discovery, and connection with the divine. 

Meditation practices used in Buddhism 

In Buddhist philosophy, meditation is known as a practice that must be practiced attaining “enlightenment”. The Upanishads also state that meditation can be used as a tool to discover the true purpose of life and true self. There have been many scientific studies conducted on the physiological changes that occur in the bodies of long-term meditators. 

A meditator who engages in meditation requires special preparation. This is called giving/taking “Kamatahan”.  For example, watching one's breath is the Kamatahan used by “Anapanasati” meditators. There are various Kamatahan like this. According to the basic nature of these Kamatahan, Buddhism divides them into two main types. These two types are Samatha and Vipassana meditation. In “Samatha” meditation, the meditator focuses on one desire and meditates on it. They believe that this calms the mind. The “Vipassana” meditation method is a bit different. Spiritual teachers believe that you must practice Vipassana to experience the reality of religious philosophy. 

Samatha meditation, also known as calming or tranquil meditation, is a practice that focuses on developing mental stillness and focus, often by focusing on the breath. It is a foundational practice in Buddhism, preparing the mind for deeper insights (vipassana). 

Vipassana meditation, which means "seeing things as they really are," is a Buddhist practice that focuses on awareness of physical sensations and mental processes. 

Scientific background behind meditation 

Regular meditation practice can produce structural changes in the brain. These include increases in gray matter volume and cortical thickness in areas associated with attention, memory, and emotional regulation. Meditation and neuroplasticity are closely related, as meditation techniques can stimulate neuroplastic changes in the brain, enhancing its ability to adapt and reorganize. The brain's ability to form and reorganize synaptic connections, especially in response to learning or experience or after injury is called as the Neuroplasticity of brain. Long-term meditation practice can induce structural changes in both gray matter  (Hölzel et al. 2008, 2010; Vestergaard-Poulsen et al. 2009; Pagnoni and Cekic 2007; Tang et al. 2020) and white matter (Tang et al. 2010, 2015; Luders et al. 2011; Fayed et al. 2013; Posner et al. 2014) in the brain. Specifically, according to most of studies meditation has been associated with increased gray matter density in regions like the hippocampus, prefrontal cortex, and brainstem, as well as changes in white matter tracts like the corpus callosum. 

There is evidence related to the change in valence perception indexed by more neutral valence ratings of positive and negative affective images. These behavioral changes were associated with synchronous structural enlargements in a prefrontal network involving the ventromedial prefrontal cortex and the inferior frontal sulcus. In addition, these neuroplastic effects were modulated by the enlargement in the inferior frontal junction. The first morphometric study conducted by Lazar and colleagues demonstrated that areas involved in interoception and attentional processes, such as the anterior insula and the prefrontal cortex (PFC), were thicker in experienced meditators than controls (Lazar et al. 2005).  

Long term meditation effect on Hippocampus. These long-term changes help to enhance Neuroplasticity and Memory. The hippocampus plays a crucial role in memory formation, spatial navigation, and emotional regulation. Meditation has been found to increase grey matter in the hippocampus, which can improve memory and learning capabilities. 

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There is scientific evidence about the changes related Amygdala which is responsible for processing emotions, such as fear and anxiety. Impact of meditation on the amygdala to decrease activity in the amygdala, leading to reduce stress and anxiety responses. Meditation can enhance the prefrontal cortex's control over the amygdala, allowing for better emotional regulation and decision-making. 

 

There is evidence related with Occipital Cortex with alteration the perception and visual processing. 

 

In conclusion, meditation has a profound impact on various brain regions, including the hippocampus, amygdala, occipital cortex, and pineal gland. By incorporating meditation into one's daily routine, individuals can potentially improve their cognitive function, emotional regulation, and overall well-being. 

  

References 

  1. De Filippi, Eleonora, et al. “Meditation-Induced Effects on Whole-Brain Structural and Effective Connectivity.” Brain Structure and Function, vol. 227, no. 6, 6 May 2022, pp. 2087–2102, https://doi.org/10.1007/s00429-022-02496-9. 

 

  1. Chau, Bolton K. H., et al. “Meditation-Induced Neuroplastic Changes of the Prefrontal Network Are Associated with Reduced Valence Perception in Older People.” Brain and Neuroscience Advances, vol. 2, 1 Jan. 2018, p. 239821281877182, https://doi.org/10.1177/2398212818771822. Accessed 13 Feb. 2021. 

 

 

  1. Yang, Chuan-Chih, et al. “Alterations in Brain Structure and Amplitude of Low-Frequency after 8 Weeks of Mindfulness Meditation Training in Meditation-Naïve Subjects.” Scientific Reports, vol. 9, no. 1, 29 July 2019, pp. 1–10, www.nature.com/articles/s41598-019-47470-4, https://doi.org/10.1038/s41598-019-47470-4. 

 

  1. Mount. “New Research Reveals That Meditation Induces Changes in Deep Brain Areas Associated with Memory and Emotional Regulation.” Mount Sinai Health System, 4 Feb. 2025, www.mountsinai.org/about/newsroom/2025/new-research-reveals-that-meditation-induces-changes-in-deep-brain-areas-associated-with-memory-and-emotional-regulation. 

 

 

 

  

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