How Mindfulness Literally Changes Your Brain

Practicing mindfulness helps your brain rewire itself so that your mind functions at a much calmer level. Practicing mindfulness helps take your brain from chaos to calm in a fairly short period of time.

Neuroscience now knows that the brain is an unbelievably plastic organ that does not remain static over a lifetime. I know this is true because about 12 years ago I gave myself a traumatic brain injury following a massive drug overdose which I took during a suicide attempt. The doctors told me that however much recovery I had achieved after two years would likely be all I would gain but even now, some 12 years later, I still see improvement on a weekly basis. I attribute much of this to my daily practice of mindfulness.

Our brains were born to adapt. Scientists know that people are able to train their brains to change and that these changes can be measured. They also know that when you teach your brain to think in different ways that it causes the brain to change as well for the better.

You may wonder how these things are possible. Mindfulness plays an important role in this type of thing. But practicing mindfulness is not the same as taking a pill. It doesn’t have an immediate effect on one’s bloodstream.The changes one sees when practicing mindfulness are more subtle and a bit more gradual but they are there nevertheless.

Practicing mindfulness intentionally changes the brain’s plasticity by teaching the brain to focus on positive thoughts. By focusing on qualities such as happiness and the present moment, we learn new distress tolerance skills.

Scientists now know that practicing mindfulness for as little as thirty minutes per day has a profound effect on the brain. These changes can be seen during an MRI scan.

Scientists also now know that practicing mindfulness increase the grey matter in the brain. This occurs in the region known as the anterior cingulate cortex which is found just behind the frontal cortex of the human brain. This region is responsible for helping the person monitor the way they handle conflicts and governs the brain’s cognitive flexibility.

The second area which undergoes changes is the all important prefrontal cortex. This region of the brain is where executive functions are carried out. Executive functions are things such as planning, emotion regulation and problem solving.

The hippocampus is also radically affected by the practice of mindfulness. This part of what is known as the limbic system deals with the brain’s ability to learn and generate memories. The hippocampus is highly vulnerable to stress and is the area which is usually affected the most when a person suffers from post traumatic stress disorder or depression.

And last but not least is the amygdala  a little known region which regulates the body’s fight or flight reflex. This is the place where our anxiety and fears are generated and live. The practice of daily mindfulness decreases activity in the amygdala and helps it to help the brain regulate itself better.

Any time spent practising mindfulness will start to make an important and positive difference to the structure and function of your brain. The important part is to be consistent. Start with ten minutes a day and work up from there. The benefits of mindfulness are profound, as science is only just beginning to discover.


About the Author: Dee Chan

Dee Chan was diagnosed with BPD more than 35 years ago back when the diagnosis was still fairly new and not very well understood. She has been living with it and coping with it ever since and finding ways to thrive despite it. She has been able to put it into complete remission and turned her life around completely through the practices of gratitude, forgiveness and accountability. Find out more about Dee’s work on her website bpdnomore.com.

3 Comments

Peter

Living in the moment literally means living a different mindlevel lifting yourself out of the continuous chatter of the everyday mind most people live in. You see and hear things living in the moment most people don’t hear or see because the ego keeps them so busy, that it doesn’t allow them to get out of the chatter of the ego mind that goes on day and night, about things that will never happen anyway. Most people are so busy making plans about things that will never happen, wasting brainpower they would need to decide whatever to do having all the facts at hand in the moment. I’m terribly bored living in the moment, being not interested in TV or books about phantasies of the human mind, or the past that is gone and cannot be changed or the future that always comes different then expected.

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Roberta J L

I have a grandson who has been diagnosed with anxiety disorder. He is 10 years old and the light of my life. How can I help him learn mindfulness? He stays with me often and I can work with him when he is with me. When he has an attack, he freezes. doesn’t speak or move. He is aware because he will look at you if you talk to him. He has also been diagnosed with ADHD and defiance disorder, which make it harder to work with him. He is very intelligent. The Dr. has put him on Concerta ( a high dose) any advice would be greatly appreciated.

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The point of any ‘discipline’ is to teach, not to punish. (‘Disciple’ means student, follower, learner.)

Children don’t learn through punishment. They comply through punishment, but the mechanism is control and fear. 

The problem with this, is that the goal becomes avoiding us when things go wrong, rather than seeking us out. We can’t influence them if we’ve taught them to keep their messes hidden from us. 

We can’t guide our kiddos if they aren’t open to us, and they won’t be open to us if they are scared of what we will do. 

We all have an instinctive need to stay relationally safe. This means feeling free from rejection, shame, humiliation. The problem with traditional discipline is that it rejects and judges the child, rather than the behaviour. 

Hold them close, reject their behaviour. 

This makes it more likely that they will turn toward us instead of away from us. It opens the way for us to guide, lead, teach. It makes it safe for them to turn and face what’s happened so they can learn what they might do differently in the future.

Rather than, ‘How do I scare them out of bad behaviour?’ try, ‘How do I help them to do better next time?’ 

Is the way you respond to their messy decisions or behaviour more likely to drive them away from you in critical times or towards you? Let it be towards you.

This doesn’t mean giving a free pass on big behaviour. It means rather than leading through fear and shame, we lead through connection, conversation and education. 

The ‘consequence’ for big behaviour shouldn’t be punishment to make them feel bad, but the repairing of any damage so they can feel the good in who they are. It’s the conversation with you where they turn and face their behaviour. This will always be easier when they feel you loving them, and embracing who they are, even when you reject what they do.♥️
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#parent #parents #mindfulparenting #gentleparenting
Kununurra I’m so excited to be with you tonight. I’ll be giving you super practical ways to strengthen your kiddos and teens against all sorts and all levels of anxiety - big anxiety, little anxiety, anxiety about school, separation, trying new things - all of it. You’ll walk away with things you can do tonight - and I can’t wait! Afterwards we’ll have time for a chat where we can dive into your questions (my favourite part). This is a free event organised by the Parenting Connection WA (I love this organisation so much!). The link for tickets is in my story♥️
Hello Broome! Can’t wait to see you tonight. Tickets still available. The link is in my story. 

Thank you Parenting Connection WA for bringing me here and for the incredible work you do to support and strengthen families.♥️
What a weekend! Thank you Sydney for your open hearts, minds and arms this weekend at @resilientkidsconference. Your energy and warmth were everything.♥️
I LOVE being able to work with early childhood centres and schools. The most meaningful, enduring moments of growth and healing happen on those everyday moments kids have with their everyday adults - parents, carers, teachers. It takes a village doesn’t it.♥️

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