How Meditation Actually Changes Your Brain (Backed by Science!)

Meditation doesn’t just help you relax—it changes your brain. It lowers stress by shrinking the amygdala, improves focus by strengthening the prefrontal cortex, and reduces overthinking by calming the default mode network. This video breaks down the science behind these changes and explores the best types of meditation for different benefits.

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References
Scientific References:
1. Meditation reduces the size and activity of the amygdala, decreasing stress reactivity.
Taren, Adrienne A et al. “Mindfulness meditation training alters stress-related amygdala resting state functional connectivity: a randomized controlled trial.” Social cognitive and affective neuroscience vol. 10,12 (2015): 1758-68. doi:10.1093/scan/nsv066

2. Meditation strengthens the prefrontal cortex, improving emotional control and impulse regulation.

3. Meditation reduces default mode network (DMN) activity, lowering rumination and overthinking.
Brewer, Judson A., et al. "Meditation experience is associated with differences in default mode network activity and connectivity." Proceedings of the National Academy of Sciences of the United States of America, vol. 108, no. 50, 2011, pp. 20254-20259.

4. Meditation lowers cortisol levels, reducing chronic stress.
Tang, Yi-Yuan et al. “Short-term meditation training improves attention and self-regulation.” Proceedings of the National Academy of Sciences of the United States of America vol. 104,43 (2007): 17152-6. doi:10.1073/pnas.0707678104

5. Meditation increases heart rate variability (HRV), improving resilience to stress.

Disclaimer: All of the information on this channel is for educational purposes and not intended to be specific/personal medical advice from me to you. Watching the videos or getting answers to comments/question, does not establish a doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.

[jonathanmoore]

I've been counting down from a hundred several times during the day: My focus has gone through the roof!

[saltandiron]

I was in therapy for anxiety seven years, and nothing helped me until I started mantra meditation. I didn’t think it was doing anything for the first few days until I noticed my fear was getting smaller and smaller. I wish everyone could find a method of meditation that works for them.

[sujathagayathri]

This comment section probably won’t remember me, but maybe someone scrolling needs this. A few months ago I hit a wall. Nothing made sense. I bought Manifest and Receive after seeing it mentioned under a random video. I had no expectations. But chapter by chapter, it broke something open in me. Not motivation — momentum. Wishing that for you too.✨

[anandu]

One thing I felt after mindfullness meditation is that you can figure that thoughts are thoughts and emotions are emotions.❤

[rtsmith]

Thank you! I’m a therapist but I overthink a lot!! Meditation and Breathwork have been 2 tools I am exploring. Great video!

[CoreHealing-]

It's wild how something as simple as sitting quietly can literally rewire your brain. I started meditating a while back, and honestly, the difference in focus and stress levels is insane. Science just keeps proving what monks have known for centuries!

[Verizonwireless-rr]

Been meditating 40 + years an unquestionably has saved my life however I still suffer from PTSD panic and anxiety disorder and sadly now with a TBI from a drunk driver riding into my van the above symptoms have really rock my world. Ben 4 months now I'm showing some improvement thank you thank you g - G😊 I meditate 20 minutes twice a day simply watch my breath think it would be beneficial for me to add a third one to my discipline. BTW have maintained a 100 lb weight loss and meditation save me from binges on a plethora of occasions over the years. At my goal right now for about 30 years after a 30-year struggle

[pritamsinghpinkey]

I came across a book that truly amazed me. They say it's hard to find, but if you want to change your life, to bring back your old self—the one that brought you here in the first place—give it a try. It costs you nothing, and it just might change your life like it did mine. It's called Neural Rebirth Codes by Orson Kingsley.

[MeditationByte]

For those who have found my message: You are not alone in your struggles. Even when it feels like the world is against you, there are people who care deeply about you. You are loved, you are supported, and you are never forgotten. Keep going—you’re stronger than you think. 💜✨🌼

[keithbertschin]

I do Transcendental Meditation, you don’t get the magic every time but it can hit you during the day, a wonderful feeling. Couldn’t imagine life without it, it’s a gift

[blakemoore]

Daily I set a timer for an hour, place headphones over my ears and listen to binaural sounds, be they mantras, nature sounds, or frequencies designed to heal something. I wake up btwn 4-5am and basically go straight in to meditation followed by exercise.

[Ema-ki]

Meditation has helped me a great deal, physically, mentally and spiritually. My issue is I often end up falling asleep. Thank you for this series, Dr. Marks.

[maristhelatgalian]

Meditation is amazing experience.
To learn to let go, and to learn to not want anything/expect anything from meditation practice was my biggest challenges.

[may]

I'm becoming a lay Carmelite (Catholic religious order) and we do silent prayer 30 minutes a day -- just silent attention to the presence of God and openness to His reaching out to us in the silence. The Carmelites will tell you it works for your soul the same way the good doctor explains here it works for your brain. Good theology is always good psychology!

[Realgirlfakeworld]

I’ve been meditating, focusing on my breathing, for 6 weeks. It has changed my life. I struggle with substance abuse and I see a dramatic improvement on my emotional regulation, and impulse control. I have clearer thinking and less intrusive thoughts.

[raysilva]

I started a meditation practice in the early 1970's but it was sporadic at best for many decades. Then 4 years ago my family bought me a meditation seat (Zen By Design) that changed everything for me. It gave me a place to go to every day that was there for meditation only. It soon became a sacred space for me. I'm now 74 and I meditate several times daily (I'm retired). Peace and serenity have come into my life. I am very grateful that I have my space 🕉️
Thank you for your videos

[dantehill]

Meditation has helped me recover from mental illness, and become aware of the factors that cause them, like drugs and other unhealthy habits. Over time with consist effort training my awareness and relaxation response, I have been conquering those bad habits.
All that to say, meditation works, but similar to working out, you can't expect yourself to get swole in the first week or month.

[mlt]

I have ADHD, OCD, GAD, depression, C-PTSD and after trying many times, I was able to meditate with these steps: do something to shake out the stress (run, trampoline, swim, etc.). After that, yoga/stretches and then I put on a guided meditation (with earbuds) or if I really can't deal with the "nothingness", I work on a puzzle, draw or write. It doesn't have to take me 3 hours to complete the routine, sometimes I only go for a 15 min walk, stretch 5 min and meditation as long as I feel comfortable. Thank you for all your videos, much love xxx

[S.gtrz]

Meditation saved my life for real. To me its the most healthy way to express my emotions and thoughts. Thank god it came in my life🙌🏽

[andagain]

I benefit immediately when I meditate. My challenge is doing it consistently