A study published in the journal Psychiatry Research: Neuroimaging reveals that “meditating for just 30 minutes a day for eight weeks can increase the density of gray matter in brain regions associated with memory, stress, and empathy,” Marsh writes.
Researchers studied 16 participants in the Mindfulness-Based Stress Reduction (MBSR) program at the University of Massachusetts Medical Center. None of them were master meditators, yet their brains were changed by 30-minute meditation sessions.
“When their brains were scanned at the end of the program, their gray matter was significantly thicker in several regions than it was before,” writes Marsh. He continues:
One of those regions was the hippocampus, which prior research has found to be involved in learning, memory, and the regulation of our emotions. The gray matter of the hippocampus is often reduced in people who suffer from depression and post-traumatic stress disorder (PTSD).
The researchers also found denser gray matter in the temporo-perietal junction and the posterior cingulated cortex of the meditators’ brains—regions involved in empathy and taking the perspective of someone else—and in the cerebellum, which has been linked to emotion regulation.