In recent years, a large population of busy, working Americans have joined the wellness movement. One notable practice – meditation – has pushed to the forefront of this blossoming movement. Meditation is an ancient practice, having been practiced by Buddhist and Hindu monks since around 1500 B.C.[1], but it has only recently become accessible to a modern, secular audience as a break from the stresses and worries of day-to-day life. While meditation offers emotional perks - long-time and novice meditators alike have reported feeling relaxed, calmer, and clearer-headed after their practice - its benefits extend further into the human body, particularly the brain. SHORT-TERM BENEFITS One does not need to adapt a lifestyle change to develop resilience to stress; even short bouts of meditation prove highly beneficial to a frazzled mind. A study led by David Creswell from Carnegie Mellon University[2] examined the effects of meditation training on patients' responses to the Trier Social Stress Test (TSST), designed as a series of controlled stressful situations. Participants in the experimental group received three days of twenty-five-minute meditation trainings, during which they were instructed to pay attention to their breath, bodily sensations, and thoughts and emotions. For the same duration, participants in the control group were instructed to read and analyze a set of poems. Upon taking the TSST, the experimental group self-reported perceived lower levels of stress than did the control group. Brief meditation has also been shown to alter brain anatomy, particularly in regions associated with self-referential thinking. In a study led by Britta Hölzel from the Massachusetts General Hospital[3], participants underwent the Mindfulness-Based Stress Reduction (MBSR) program, which includes weekly group meetings and at-home exercises. Two weeks after the MBSR program concluded, MRI scans of the participants were recorded and compared to scans taken prior to the experiment. Results revealed increased gray matter concentration in four regions of the brain commonly associated with self-referential processing. Other studies[4] have identified additional brain regions positively affected by meditation. An increase in gray matter (neuronal cell bodies and connections) in these areas suggests that meditation can fortify the higher processes associated with psychological well-being and resilience against stress. Most working Americans can only practice meditation as a “moonlight” activity – a routine calming of an overworked mind – by starting or ending their day with ten minutes of mindfulness. Thankfully, even small bouts of meditation can generate psychological and neuroanatomical changes associated with overall emotional amelioration. LONG-TERM BENEFITS Those who fuse mindfulness with their everyday lives often tout the enduring benefits of prolonged, rigorous meditative practice. The portrayal of the calm, wise monk in literature and pop culture is an ever-present reminder of this common sequitur. Look no further than His Holiness the 14th Dalai Lama, who maintains his presence on the world stage with press conferences and self-penned articles urging people to practice kindness. To examine the effects of long-term meditative practice, Antonietta Manna of the G. D'Annuzio University Foundation[5] led a study comparing the functional magnetic resonance (fMRI) data of Buddhist monks and novice meditators while meditating. Novices with only ten days of practice showed fMRI activation in the posterior and anterior cingulate cortex, which was consistent with the Hölzel study conclusions. Monks also showed activation of the anterior cingulate cortex; but in addition to this area, the anterior prefrontal cortex and superior temporal gyrus were also activated above baseline. These two regions are associated with personality expression and social cognition, respectively. The increased stimulation of social cognitive regions in the brains of the monks, for whom mindfulness is a lifestyle, suggests that meditation could, in addition to bringing about peace of mind, encourage prosocial behavior. This conclusion has been verified independently by multiple other studies as well. [6,7,8] Although meditation in any dosage seems to proffer mental and emotional benefits, it remains to be seen whether the mindfulness movement alone can cultivate a prosocial environment for the working American. “Moonlight” meditators, while able to temporarily retreat into peaceful meditation, may require deeper or lengthier sessions than what currently fits in a busy schedule. Perhaps regular meditation on its own does not give rise to significant neurological or psychological benefits; but, for now, the post-Om buzz is enough to keep the movement going. See full article at: https://thetriplehelix.uchicago.edu/tth-epub-fall2016/2018/3/23/your-mind-on-meditation-by-yohyoh-wang