How do you increase the volume of gray matter in your brain? Mindfulness-Based Stress Reduction (MBSR), one of the most widely used mindfulness training programs, may be the answer. MBSR is receiving increasing attention for the significant morphological changes that it appears to produce on brain structures. The most recent results come from a controlled longitudinal study completed at Massachusetts General Hospital and published in the January 2011 edition of Psychiatry Research. Researchers at MGH investigated pre–post changes in brain gray matter concentration in individuals who participated in an 8-week MBSR program. Changes in gray matter concentration, measured using voxel-based morphometry, showed increases in gray matter concentration within the left hippocampus, as compared with a control group of individuals who did not meditate and showed no such increase. Whole brain analysis also confirmed gray matter increases in the MBSR group only, which were located in regions of the brain involved in learning and memory processes, emotion regulation, self-referential processing, and perspective taking, such as the posterior cingulate cortex, the temporo-parietal junction, and the cerebellum.
Earlier studies conducted in the last five years at Yale and Harvard have shown that mindfulness meditation increases the thickness of gray matter between .004 and .008 inches (in proportion to the frequency of meditation) in parts of the brain that are responsible for attention and processing of sensory input. It also appears to slow down the brain deterioration which is a part of the natural aging process.
Yoga and tantric meditation, mantra or transcendental meditation, and mindfulness meditation are increasingly popular forms of stress management. The therapeutic value of meditation in producing positive effects on psychological well-being and ameliorating symptoms of a number of disorders has become widely accepted. Research on the neural mechanisms that underlie these beneficial effects and actual morphological changes produced by these practices offers encouraging new avenues of study that further validate their effectiveness.