What Happens to Your Brain When You Meditate Every Day?

Table of ContentsView AllTable of ContentsWhat Meditating Every Day Does to Your BrainBenefits of MeditationHow to Meditate Every DaySample Meditations to Try

Table of ContentsView All

View All

Table of Contents

What Meditating Every Day Does to Your Brain

Benefits of Meditation

How to Meditate Every Day

Sample Meditations to Try

Close

But what if we told you thatmeditationis actually a powerful way to train your brain to be calmer and sharper? That scientific studies have shown that meditating regularly can alter brain shape, size, and function?

“Meditation can actually create structural changes in the brain. It has been shown to increase gray matter in the brain, particularly in areas related to learning, memory, emotion regulation, and perspective,” saysMirela Loftus, MD, PhD, medical director at Newport Healthcare.

Meditation can actually create structural changes in the brain. It has been shown to increase gray matter in the brain, particularly in areas related to learning, memory, emotion regulation, and perspective.—MIRELA LOFTUS, MD, PHD

Meditation can actually create structural changes in the brain. It has been shown to increase gray matter in the brain, particularly in areas related to learning, memory, emotion regulation, and perspective.

—MIRELA LOFTUS, MD, PHD

Based on the amount of scientific evidence supporting meditation, every doctor would be prescribing it if it were a pill, saysGary Soffer, MD, an integrative medicine specialist at Yale Medicine.

Let’s dive in and take a look at what meditating regularly does to your brain.

At a GlanceMeditating regularly changes the brain in several ways. It alters brain waves, increases gray matter, and improves connectivity within the brain. The cherry on top? It also boosts feel-good chemicals like dopamine and serotonin.Together, these changes make us happier, calmer, and sharper. As a result, we’re better equipped to handle stress, stay focused on tasks, and experience a greater sense of well-being in our daily lives.

At a Glance

Meditating regularly changes the brain in several ways. It alters brain waves, increases gray matter, and improves connectivity within the brain. The cherry on top? It also boosts feel-good chemicals like dopamine and serotonin.Together, these changes make us happier, calmer, and sharper. As a result, we’re better equipped to handle stress, stay focused on tasks, and experience a greater sense of well-being in our daily lives.

Meditating regularly changes the brain in several ways. It alters brain waves, increases gray matter, and improves connectivity within the brain. The cherry on top? It also boosts feel-good chemicals like dopamine and serotonin.

Together, these changes make us happier, calmer, and sharper. As a result, we’re better equipped to handle stress, stay focused on tasks, and experience a greater sense of well-being in our daily lives.

While meditation is an ancient practice, science is still unlocking the full spectrum of its benefits. A surge in research over the past few decades has investigated meditation’s effects on both the brain and body.

Electroencephalography (EEG) and structural/functional magnetic resonance imaging (MRI) techniques have been used to map the brain and study the effects of meditation on the brain.

Meditation has been shown to change many aspects of the brain’s structure and function.—GARY SOFFER, MD

Meditation has been shown to change many aspects of the brain’s structure and function.

—GARY SOFFER, MD

Increases Gray Matter

Meditation increases gray matter in the brain, particularly in areas related to learning, memory, emotion regulation, and perspective, says Dr. Loftus. In fact, imaging studies show that meditation increases the size and volume of the brain, due to increased gray matter concentration.

Strengthens the Prefrontal Cortex

Regular meditation is linked to increased thickness of the prefrontal cortex, which is associated with higher-order brain functions such as awareness, concentration,memory, and decision-making, Dr. Loftus explains.

MRI scans have found that in addition to increasing the gray matter in the prefrontal cortex, meditation also improves the neural connectivity and cognitive function in this area.

Improves Neuroplasticity

By enhancing connectivity between different brain regions, meditation can improve cognitive functions, information processing, and emotional regulation, says Dr. Loftus.

Boosts Dopamine and Serotonin

Dopamineandserotoninare neurotransmitters, or chemical messengers in the brain. Meditation is linked to a larger quantity of positive neurotransmitters like serotonin and dopamine in the brain, says Dr. Soffer.

Alters Brain Waves

Meditation not only calms our blood pressure, respiratory rate, and heart rate, it also alters our brain waves.This helps us relax, concentrate, and process information better.

Those who practice meditation regularly often exhibit higher levels of gamma brain waves, which are associated with heightened perception, problem-solving, and consciousness, says Dr. Loftus.

Decreases the Size of the Amygdala

Theamygdala, which is responsible for thefight-or-flight response, tends to shrink in people who meditate regularly, says Dr. Loftus. Research shows that this significantly reduces our stress levels.

As a result of these changes in the brain, meditation offers us several mental, emotional, and cognitive benefits. In fact, in addition to improving certain mental health conditions, it also benefits our nervous system and immune system, says Dr. Soffer.

Research shows us that meditation can improve:

Mindful MomentNeed a breather? Take this free3-minute meditation to calm down quickly—or choose from ourguided meditation libraryto find another one that will help you feel your best.

Mindful Moment

Need a breather? Take this free3-minute meditation to calm down quickly—or choose from ourguided meditation libraryto find another one that will help you feel your best.

The best way to reap thebenefits of meditationis to incorporate it into your daily routine and practice it every day. The benefits can be vast if you stick to the practice, says Dr. Soffer.

Here’s how you can make daily meditation a habit:

The 7 Best Meditation Apps of 2024

If you want to get started with meditation, these are a fewtypesyou can try.

Breath Awareness Meditation

Breath awareness meditation simply involves focusing your attention on your breath. Here’s how to do it:

Body Scan Meditation

Body scan meditationinvolves bringing your attention to each part of your body and consciously relaxing it, one at a time. Here’s how to do it:

Loving-Kindness Meditation

Loving-kindness meditationinvolves sending kind thoughts to yourself, your loved ones, and the world around you. Here’s how to do it:

Walking Meditation

If you find sitting still difficult and prefer movement,walking meditationmay be for you. Here’s how to do it:

How to Practice Music Meditation

Key Takeaways

While meditation may seem simple on the surface, its impact on the brain is quite profound. Incorporating it into your daily routine can improve your attention, memory, mood, and stress levels. You can start slowly with just a few minutes a day, working your way up to longer sessions over time. Just do your best to be regular with it!

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11 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Pernet CR, Belov N, Delorme A, Zammit A.Mindfulness related changes in grey matter: a systematic review and meta-analysis.Brain Imaging Behav. 2021 Oct;15(5):2720-2730. doi:10.1007/s11682-021-00453-4Lardone A, Liparoti M, Sorrentino P, Rucco R, Jacini F, Polverino A, Minino R, Pesoli M, Baselice F, Sorriso A, Ferraioli G, Sorrentino G, Mandolesi L.Mindfulness meditation is related to long-lasting changes in hippocampal functional topology during resting state: a magnetoencephalography study.Neural Plast. 2018 Dec 18;2018:5340717. doi:10.1155/2018/5340717Rathore M, Verma M, Nirwan M, Trivedi S, Pai V.Functional connectivity of prefrontal cortex in various meditation techniques: a mini-review.Int J Yoga. 2022 Sep-Dec;15(3):187-194. doi:10.4103/ijoy.ijoy_88_22Washington University.Brain plasticity: what is it?Guidotti R, Del Gratta C, Perrucci MG, Romani GL, Raffone A.Neuroplasticity within and between functional brain networks in mental training based on long-term meditation.Brain Sci. 2021 Aug 18;11(8):1086. doi:10.3390/brainsci11081086Nationwide Children’s Hospital.Dopamine and serotonin: our own happy chemicals.Katyal S, Goldin P.Alpha and theta oscillations are inversely related to progressive levels of meditation depth.Neurosci Conscious. 2021 Nov 29;2021(1):niab042. doi:10.1093/nc/niab042Gotink RA, Vernooij MW, Ikram MA, Niessen WJ, Krestin GP, Hofman A, Tiemeier H, Hunink MGM.Meditation and yoga practice are associated with smaller right amygdala volume: the Rotterdam study.Brain Imaging Behav. 2018 Dec;12(6):1631-1639. doi:10.1007/s11682-018-9826-zTang R, Friston KJ, Tang YY.Brief mindfulness meditation induces gray matter changes in a brain hub.Neural Plast. 2020 Nov 16;2020:8830005. doi:10.1155/2020/8830005Toussaint L, Nguyen QA, Roettger C, Dixon K, Offenbächer M, Kohls N, Hirsch J, Sirois F.Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation.Evid Based Complement Alternat Med. 2021 Jul 2;2021:5924040. doi:10.1155/2021/5924040Rusch HL, Rosario M, Levison LM, Olivera A, Livingston WS, Wu T, Gill JM.The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.Ann N Y Acad Sci. 2019 Jun;1445(1):5-16. doi:10.1111/nyas.13996

11 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Pernet CR, Belov N, Delorme A, Zammit A.Mindfulness related changes in grey matter: a systematic review and meta-analysis.Brain Imaging Behav. 2021 Oct;15(5):2720-2730. doi:10.1007/s11682-021-00453-4Lardone A, Liparoti M, Sorrentino P, Rucco R, Jacini F, Polverino A, Minino R, Pesoli M, Baselice F, Sorriso A, Ferraioli G, Sorrentino G, Mandolesi L.Mindfulness meditation is related to long-lasting changes in hippocampal functional topology during resting state: a magnetoencephalography study.Neural Plast. 2018 Dec 18;2018:5340717. doi:10.1155/2018/5340717Rathore M, Verma M, Nirwan M, Trivedi S, Pai V.Functional connectivity of prefrontal cortex in various meditation techniques: a mini-review.Int J Yoga. 2022 Sep-Dec;15(3):187-194. doi:10.4103/ijoy.ijoy_88_22Washington University.Brain plasticity: what is it?Guidotti R, Del Gratta C, Perrucci MG, Romani GL, Raffone A.Neuroplasticity within and between functional brain networks in mental training based on long-term meditation.Brain Sci. 2021 Aug 18;11(8):1086. doi:10.3390/brainsci11081086Nationwide Children’s Hospital.Dopamine and serotonin: our own happy chemicals.Katyal S, Goldin P.Alpha and theta oscillations are inversely related to progressive levels of meditation depth.Neurosci Conscious. 2021 Nov 29;2021(1):niab042. doi:10.1093/nc/niab042Gotink RA, Vernooij MW, Ikram MA, Niessen WJ, Krestin GP, Hofman A, Tiemeier H, Hunink MGM.Meditation and yoga practice are associated with smaller right amygdala volume: the Rotterdam study.Brain Imaging Behav. 2018 Dec;12(6):1631-1639. doi:10.1007/s11682-018-9826-zTang R, Friston KJ, Tang YY.Brief mindfulness meditation induces gray matter changes in a brain hub.Neural Plast. 2020 Nov 16;2020:8830005. doi:10.1155/2020/8830005Toussaint L, Nguyen QA, Roettger C, Dixon K, Offenbächer M, Kohls N, Hirsch J, Sirois F.Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation.Evid Based Complement Alternat Med. 2021 Jul 2;2021:5924040. doi:10.1155/2021/5924040Rusch HL, Rosario M, Levison LM, Olivera A, Livingston WS, Wu T, Gill JM.The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.Ann N Y Acad Sci. 2019 Jun;1445(1):5-16. doi:10.1111/nyas.13996

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Pernet CR, Belov N, Delorme A, Zammit A.Mindfulness related changes in grey matter: a systematic review and meta-analysis.Brain Imaging Behav. 2021 Oct;15(5):2720-2730. doi:10.1007/s11682-021-00453-4Lardone A, Liparoti M, Sorrentino P, Rucco R, Jacini F, Polverino A, Minino R, Pesoli M, Baselice F, Sorriso A, Ferraioli G, Sorrentino G, Mandolesi L.Mindfulness meditation is related to long-lasting changes in hippocampal functional topology during resting state: a magnetoencephalography study.Neural Plast. 2018 Dec 18;2018:5340717. doi:10.1155/2018/5340717Rathore M, Verma M, Nirwan M, Trivedi S, Pai V.Functional connectivity of prefrontal cortex in various meditation techniques: a mini-review.Int J Yoga. 2022 Sep-Dec;15(3):187-194. doi:10.4103/ijoy.ijoy_88_22Washington University.Brain plasticity: what is it?Guidotti R, Del Gratta C, Perrucci MG, Romani GL, Raffone A.Neuroplasticity within and between functional brain networks in mental training based on long-term meditation.Brain Sci. 2021 Aug 18;11(8):1086. doi:10.3390/brainsci11081086Nationwide Children’s Hospital.Dopamine and serotonin: our own happy chemicals.Katyal S, Goldin P.Alpha and theta oscillations are inversely related to progressive levels of meditation depth.Neurosci Conscious. 2021 Nov 29;2021(1):niab042. doi:10.1093/nc/niab042Gotink RA, Vernooij MW, Ikram MA, Niessen WJ, Krestin GP, Hofman A, Tiemeier H, Hunink MGM.Meditation and yoga practice are associated with smaller right amygdala volume: the Rotterdam study.Brain Imaging Behav. 2018 Dec;12(6):1631-1639. doi:10.1007/s11682-018-9826-zTang R, Friston KJ, Tang YY.Brief mindfulness meditation induces gray matter changes in a brain hub.Neural Plast. 2020 Nov 16;2020:8830005. doi:10.1155/2020/8830005Toussaint L, Nguyen QA, Roettger C, Dixon K, Offenbächer M, Kohls N, Hirsch J, Sirois F.Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation.Evid Based Complement Alternat Med. 2021 Jul 2;2021:5924040. doi:10.1155/2021/5924040Rusch HL, Rosario M, Levison LM, Olivera A, Livingston WS, Wu T, Gill JM.The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.Ann N Y Acad Sci. 2019 Jun;1445(1):5-16. doi:10.1111/nyas.13996

Pernet CR, Belov N, Delorme A, Zammit A.Mindfulness related changes in grey matter: a systematic review and meta-analysis.Brain Imaging Behav. 2021 Oct;15(5):2720-2730. doi:10.1007/s11682-021-00453-4

Lardone A, Liparoti M, Sorrentino P, Rucco R, Jacini F, Polverino A, Minino R, Pesoli M, Baselice F, Sorriso A, Ferraioli G, Sorrentino G, Mandolesi L.Mindfulness meditation is related to long-lasting changes in hippocampal functional topology during resting state: a magnetoencephalography study.Neural Plast. 2018 Dec 18;2018:5340717. doi:10.1155/2018/5340717

Rathore M, Verma M, Nirwan M, Trivedi S, Pai V.Functional connectivity of prefrontal cortex in various meditation techniques: a mini-review.Int J Yoga. 2022 Sep-Dec;15(3):187-194. doi:10.4103/ijoy.ijoy_88_22

Washington University.Brain plasticity: what is it?

Guidotti R, Del Gratta C, Perrucci MG, Romani GL, Raffone A.Neuroplasticity within and between functional brain networks in mental training based on long-term meditation.Brain Sci. 2021 Aug 18;11(8):1086. doi:10.3390/brainsci11081086

Nationwide Children’s Hospital.Dopamine and serotonin: our own happy chemicals.

Katyal S, Goldin P.Alpha and theta oscillations are inversely related to progressive levels of meditation depth.Neurosci Conscious. 2021 Nov 29;2021(1):niab042. doi:10.1093/nc/niab042

Gotink RA, Vernooij MW, Ikram MA, Niessen WJ, Krestin GP, Hofman A, Tiemeier H, Hunink MGM.Meditation and yoga practice are associated with smaller right amygdala volume: the Rotterdam study.Brain Imaging Behav. 2018 Dec;12(6):1631-1639. doi:10.1007/s11682-018-9826-z

Tang R, Friston KJ, Tang YY.Brief mindfulness meditation induces gray matter changes in a brain hub.Neural Plast. 2020 Nov 16;2020:8830005. doi:10.1155/2020/8830005

Toussaint L, Nguyen QA, Roettger C, Dixon K, Offenbächer M, Kohls N, Hirsch J, Sirois F.Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation.Evid Based Complement Alternat Med. 2021 Jul 2;2021:5924040. doi:10.1155/2021/5924040

Rusch HL, Rosario M, Levison LM, Olivera A, Livingston WS, Wu T, Gill JM.The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.Ann N Y Acad Sci. 2019 Jun;1445(1):5-16. doi:10.1111/nyas.13996

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