Meditation Trains the Brain
While meditation has deep roots in Eastern spiritual traditions, it has evolved into a widely accepted practice in Western societies not only as a means for spiritual growth but also as a therapeutic tool for improving mental and physical health. Over the past few decades, interest in meditation has surged with the number of scientific studies increasing dramatically. Scientists from fields like psychology, psychiatry, medicine, and neuroscience are all exploring the fascinating ways meditation impacts our mind and body. This growing body of research highlights meditation's many benefits, including enhanced emotional regulation, improved working memory, attention, and overall well-being. Focused attention meditation, a practice that involves concentrating on a specific anchor like the breath or a mantra, has been extensively studied, and thanks to modern neuroimaging techniques, scientists can now see how meditation changes our brain structure and function.
Research has identified three key brain networks involved in focused attention meditation, which helps explain why meditation offers its many incredible benefits *. The first is the default mode network, which is typically active during mind-wandering and self-referential thoughts, such as self-reflection. When we meditate, this network deactivates which calms the mind, and minimises those random, often distracting thoughts. Next, the salience network helps detect and filter important information, and during focused attention meditation, it is activated. This heightened awareness allows us to respond more effectively to our environment, prioritise tasks, and make better decisions. Essentially, it helps us stay focused on what matters most. Finally, the central executive network supports high-level cognitive functions and goal-directed behaviour. Activation during meditation improves decision-making, working memory, and emotional regulation.
To simplify all of this, meditation, particularly focused attention meditation, enhances sustained attention and cognitive flexibility, which means we can better switch between tasks more efficiently, adapt to new situations, and manage complex problems with greater ease. As a result, we find it easier to remain calm under pressure, avoid impulsive decisions, and respond to challenging situations with greater resilience. For the modern woman living in this fast-paced world, these advantages are beneficial for navigating the demands of our family, careers, and personal growth while maintaining mental and emotional well-being.
Much like movement strengthens muscles, regular meditation practice trains the brain. By enhancing focus and presence, meditation offers lasting benefits that extend far beyond the practice itself, improving our psychological well-being and our overall quality of life.
Here at the Inside Club, we practise and teach effortless meditation, a form of focused attention meditation that fosters all the incredible benefits we’ve just mentioned. If you're curious to experience the benefits of meditation for yourself, check out our signature programs MindDetox and Self Guided:Learn to Meditate.
* Ganesan, S., Beyer, E., Moffat, B., Van Dam, N. T., Lorenzetti, V., & Zalesky, A. (2022). Focused attention meditation in healthy adults: A systematic review and meta-analysis of cross-sectional functional MRI studies. Neuroscience and Biobehavioral Reviews, 141, 104846–104846. https://doi.org/10.1016/j.neubiorev.2022.104846