Mindfulness is Not Just Relaxing, We Are Changing the Structure of Our Brains

What I know is that mindfulness practice has completely transformed my life. Last week, the Start Centered Mindful Awakening Course and Coaching Program began online, and as we started we revisited the how and why of mindfulness together. It struck me just how far I’ve come in terms of self-acceptance, pain management, and fostering equanimity in my life.

The waters of the world are rough right now. Many of us are feeling submerged in uncertainty and despair. This in addition to our personal lives being filled with the typical waves of anger, grief, disappointment, and the physical aches and pains of being human. Yet, I float on. You float on. We all float on. We must. As Jon Kabat-Zinn famously said, “You can’t stop the waves, but you can learn to surf.” Mindfulness has taught not just to float but to surf.

How to Surf:

Spend time each day meditating—even if it’s just for 5 minutes.
Spend time outside as much as possible, moving the body and witnessing nature.
Spend time acknowledging the good and the beautiful, and cultivate awe and wonder.
Spend time observing emotions, and the thoughts and beliefs attached to them, while acknowledging, accepting, and welcoming them instead of resisting them.
Spend time taking action and helping others in ways that are meaningful to and manageable for me.

Intro to Mindfulness Meditation

Basic mindfulness meditation, called anapana, involves watching the breath and using it as an anchor. Why the breath? We always have this tool with us. The breath automatically connects mind and body. While we observe the breath, we allow thoughts to arise, but we practice non-attachment to these thoughts, watching them float away like a cloud in the sky or a stick on the stream. Then, we bring our awareness back to the sensation of the breath entering and leaving the body.

Each time we bring our attention back to the breath and the present moment, we weaken the hold of the untethered, distracted mind. Each mindful pause is a pathway to our deeper selves, to the truth, and to what is real.

The goal is not to empty the mind. Thoughts and emotions will keep arising as we meditate. We may start to reflect or ruminate, worry or plan, and feel anxious about our stillness, since we are so accustomed to busyness. It’s all okay. Just five minutes. Notice what arises in your monkey mind (as Buddhists call it), acknowledge it, and return to your easy, faithful breath.

Noticing when we get distracted is a win, not a failure. When you notice that you’re distracted, you are no longer distracted. Huzzah! You’ve won! When you observe something, you are looking at it; you cannot be it. It doesn’t matter how many times you get distracted—just begin again. This is the greatest lesson I’ve learned from mindfulness:

begin again.

With practice, we change our stress response and create greater equanimity. We become less reactive and less conditioned by the biased, negative brain, which is driven by fear, frustration, and anger.

The Science Behind Mindfulness

Since I started teaching mindfulness in 2012, science and research have come a long way. MRI scans show that even just 5 minutes of mindfulness meditation a day can change the structure of our brains. But mindfulness meditation is a practice. It’s exercise for the brain, like lifting weights is for the muscles of the body. Therefore, mindfulness meditation must be practiced regularly to see its effects. Research shows that mindfulness can:

Increase the cortex (the outer layer of the brain).
Increase the grey matter in the hippocampus, which is responsible for learning, memory, and emotional regulation.
Strengthen the temporo-parietal junction (above the ear), which is important for perspective-taking, empathy, and compassion.
Reduce activity in the amygdala, which is associated with fear and anxiety, the fight-or-flight response.
Increase activity in the prefrontal cortex, which is the executive center responsible for planning and self-control.

How to Begin:

Start with a fixed time each day to build consistency. Try meditating upon waking, before bed, or during any 5-minutes of downtime.
Sit or lie in a comfortable position where you can remain alert without falling asleep. You don’t have to sit in a yogi’s lotus position.
Develop a strong awareness of the breath. Watch it come all the way in and out of the body. You can count the breaths or repeat the phrase, “I know I am breathing in; I know I am breathing out,” for several minutes.
Practice in and for the community. Join a group or take a class. Our individual health and peace contribute to the health and peace of the community.

Challenges You May Face:

I’m distracted by thoughts: This is completely normal. Just notice the thought then return to the anchor of your breath. You’re building your mindful muscle.
I don’t have time: It only takes 5 minutes. We can all find 5 minutes.
I feel worse: Our habitual mind and thoughts are like a bad roommate that lives in our head. Tuning into this voice instead of distracting or numbing ourselves can be uncomfortable. However, it’s essential to welcome these feelings instead of avoiding them.

The Power of the Present Moment

Research shows that a wandering mind is an unhappy mind. Left unchecked, we tend to recycle the same fears, worries, and failures. We relive the past and worry about the future—this is where suffering exists. True fulfillment lies in present-moment awareness. The present moment is all we have, all that is real.

Present-Moment Practices:

Ground in your senses: Savor moments. Do ordinary things while tuning into your sensory experience, and notice your breath.
Check in with your breath and emotions: Ask yourself, “How am I feeling?” Then ask, “What am I thinking that is contributing to this feeling?” This is how we become aware of our present-moment experience.
Start activities mindfully: Begin each activity with intention, declaring how you want to show up in the moment.
Give present-moment gratitude: Ask, “What am I grateful for at this moment?” Practicing this helps us live in gratitude and notice more of what is good in our lives and the world.
Take a break, stay awake: Look up, look out. Being present is the greatest gift you can give yourself and others.
Dedicated play: Set aside time daily to have fun, create, or be with friends and family.

We will only experience the full benefits of mindfulness if we practice regularly. Over time, you will change your brain and, as a result, change your relationship with others, the world around you, and most importantly, yourself.

Remember, mindfulness meditation is not just about relaxation. The brain and nervous system can change their structure over time, a phenomenon known as neuroplasticity. Practicing mindfulness and cultivating equanimity can disempower old neural pathways of fear, anger, frustration, and doubt, replacing them with love, hope, and gratitude. It takes time, but the payoff is immense.

Take a breath. Place one hand on your chest and the other on your belly. Begin by saying, “Hello. I love you, and I am listening.”

What to practice mindfulness with me? There are opportunities at the Barred Owl Retreat this spring. Come to the May weekend retreat, a Saturday afternoon min-retreat and mindfulness sampler or enjoy a Sunday evening sound journey. I’d love to see you.