How Meditation Improves Cognitive Functioning
- Website Tech
- Nov 18
- 6 min read
Written by: Deepika Miryala
Edited by: Aylin Abbasi Moein and Nadia Hall
Abstract
Meditation is a practice dating back thousands of years, and it is prevalent in a variety of cultures. This practice is intended to be a calming ritual that helps reduce stress and promotes happiness and well-being. In recent years, research has increasingly focused on the effects of meditation on the brain. Studies have revealed that meditators experience a plethora of cognitive benefits from this routine. Growing public interest in meditation has led the practice to explode in popularity globally. This increased interest has inspired scientists to study the various brain regions and functions that are affected by meditation. This has been measured by a multitude of studies, which have concluded that meditation sharpens the mind and can protect it from cognitive decline, particularly in the context of aging. However, there is still much that remains unknown and further investigation is crucial to fully understanding how meditation shapes the mind.
Introduction: What is Meditation?
In its broadest definition, meditation is a practice in which one actively seeks to gain a deeper awareness of one’s mental and physical states (De Filippi et al., 2022). To achieve this, meditators focus on observing their unfiltered thoughts and feelings (Basso et al., 2019). Specifically, mindfulness is a term often associated with meditation, and it is defined as being fully absorbed and present in the current moment (Powell, 2018). While there are different interpretations regarding how to best practice meditation, it remains a flexible routine that individuals can easily customize to best fit their needs and lifestyles.
Meditation has been traced back to ancient Hindu and Buddhist traditions (Basso et al., 2019). Although it was once primarily associated with monks and other ascetics, it has become increasingly popular in recent decades as a healthy, stress-reducing practice. As a result, research on this form of mindfulness has increased, with the number of randomized controlled trials studying mindfulness soaring from just 11 in the years 2004-2006 to “a whopping 216 from 2013‒2015” (Powell, 2018).
There are three main categories of meditation: awareness practices, where mindfulness takes place; analytic meditation, in which one “deconstructs” oneself through self-analysis; and constructive compassion meditation, where one works to emanate compassion and kindness (Massari, 2024). Whichever way one chooses to approach their routine, there are numerous cognitive benefits that make it worthwhile.
Meditation and the Brain
Many of the effects meditation has on the brain have profound scope and impact. For one, meditation aids in focus by improving attention skills, as evidenced by research showing that in older populations, meditators struggle less with attentional blink (the inability to register a second stimulus when presented right after an initial stimulus) compared to their non-meditating counterparts (Zeidan et al., 2010; Martens et al., 2010). Similarly, attentional awareness - in which a person can focus on one thing while also being aware of their surroundings - sees improvement as well (Basso et al., 2019; Zeidan et al., 2010). These attention-related gains are primarily attributed to the effect meditation has on a neural signal known as the error-related negativity (ERN), which is linked to the anterior cingulate cortex and dorsolateral prefrontal cortex and relates to focus (Basso et al., 2019).
Moreover, meditation is associated with benefits related to alertness, with the term “relaxed alertness” being used to describe the state of enhanced awareness often experienced after a meditation session. This state is produced by heightened alpha and theta oscillatory brain wave activity, which corresponds to improved resting cognitive function (Basso et al., 2019). But aside from just being alert to the outside world, meditation can also increase our sense of consciousness and self-awareness by shutting off sensations (such as background sights, sounds, smells, etc.) that can otherwise distract people from focusing on their internal state (Pollard, 2004).
The benefits of meditation can be profound for some practitioners. Some studies even suggest that consistent meditation practice may help prevent dementia, a leading cause of death globally (Marciniak et al., 2014). Furthermore, similar research reveals that meditation improves neuroplasticity, or “the ability of the brain to be molded by experience” (Pollard, 2004). This likely relates to the fact that some regions of the brain, such as those “involved in attentional, somatomotor, visual, cognitive functioning and reward processes,” are more structurally sound in meditators (De Filippi et al., 2022).
One of the ways that these structural and neuroplastic changes are studied is by measuring improvements in performance on cognitive tasks. For example, in one study, participants first completed preliminary mental speed and memory recall tests, then meditated 15 minutes a day for five days, and did the two tests again. On average, there was a three point increase on the former test and a two point increase on the latter (Landry et al., 2021). The researchers concluded that both cognitive processing speed and working memory–a type of memory encompassing small amounts of information for mentally demanding tasks–can be improved through just this short period of consistent mediation (Landry et al., 2021).
Although short-term meditation practices can already produce noticeable cognitive improvements, many of these benefits are more observable in long-term meditators. For example, one study found that people who had been practicing intensively for three months have faster mental reaction times, as demonstrated by participants having faster reactions to deviant sounds in a listening task (Zeidan et al., 2010). On the same track, avid meditators use their brains more efficiently when performing a cognitively demanding task, as indicated by increased blood flow to related brain regions during the task (Landry et al., 2021).
Easy Steps to Start Meditating
One of the best aspects of meditation is that it is a simple practice that can be done by anyone, even without formal instruction. Typically, meditation is practiced in a sitting position, with the eyes closed and back straight ("Learning", 2024). Finding a relaxing space and using certain “accessories”–like yoga mats and candles–can further help put the mind at ease and into a meditative state ("Learning", 2024).
Additionally, the multitude of subcategories under the umbrella term of meditation gives people flexibility to pick the one that works best for them. One such category is concentration meditation, in which the practitioner focuses on one thing, such as their breathing (Marciniak et al., 2014; Basso et al., 2019). Alternatively, zen meditation is a traditional style wherein one sits in a cross-legged “lotus position” and keeps a straight posture while focusing on their breathing rate and keeping an open mind (Marciniak et al., 2014).
Regardless of the technique used, many beginner meditators still have trouble blocking out unwanted thoughts or mental “clutter.” A useful way to avoid getting constantly distracted by the outside environment or internal thoughts is to continuously remind yourself to bring attention back to your breathing (Zeidan et al., 2010). Moreover, mantras–which are certain verbally repeated words or phrases, such as those used in transcendental meditation–can further enhance one’s sense of concentration (Marciniak et al., 2014). There are also plenty of meditation programs designed for those seeking to begin or advance their meditational practice in a guided way. In particular, psychologists and medical treatment centers often use the eight-week Mindfulness-Based Stress Reduction Program (Landry et al., 2021).
Lastly, as with all health-related practices, consistency is key. Setting a designated time to mediate, even for only a few days a week, is crucial for experiencing all the discussed benefits. Further, it is important to keep track of how each meditation session goes. Logging and reflecting on the emotions felt during meditation, such as stress or tranquility, is vital to developing a personal routine ("Learning", 2024). Tracking these things physically, such as in a journal, can help make this process more tangible and effective.
Conclusion
Recent studies have demonstrated the undeniable power of mediation to improve brain function and cognition. Meditation is an easily customizable routine that anyone can experiment with at any stage in life, making it one of the healthiest and most accessible self-help trends of our time. By continuing to explore this subject and conducting research with experienced meditators, scientists can further uncover how meditation provides a true “tune-up” for the brain.
References
Basso, J. C., McHale, A., Ende, V., Oberlin, D. J., & Suzuki, W. A. (2019). Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behavioural brain research, 356, 208-220. https://doi.org/10.1016/j.bbr.2018.08.023
De Filippi, E., Escrichs, A., Càmara, E., Garrido, C., Marins, T., Sanchez-Fibla, M., ... & Deco, G. (2022). Meditation-induced effects on whole-brain structural and effective connectivity. Brain Structure and Function, 227(6), 2087-2102. https://doi.org/10.1007/s00429-022-02496-9
Landry, D. (2021). Meditation and Cognitive Function Research Study. ODU Digital Commons. https://digitalcommons.odu.edu/cgi/viewcontent.cgi?article=1605&context=ots_masters_projects
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Marciniak, R., Sheardova, K., Cermáková, P., Hudeček, D., Sumec, R., & Hort, J. (2014). Effect of meditation on cognitive functions in context of aging and neurodegenerative diseases. Frontiers in behavioral neuroscience, 8, 75960. https://doi.org/10.3389/fnbeh.2014.00017
Martens, S., & Wyble, B. (2010). The attentional blink: past, present, and future of a blind spot in perceptual awareness. Neuroscience and biobehavioral reviews, 34(6), 947–957. https://doi.org/10.1016/j.neubiorev.2009.12.005
Massari, P. (2024, May 1). Colloquy Podcast: Meditation Changes Your Brain. Here's How.The Harvard Kenneth C. Griffin Graduate School of Arts and Sciences. Gsas.harvard.edu. https://gsas.harvard.edu/news/colloquy-podcast-meditation-changes-your-brain-heres-how
Pollard, I. (2004). Meditation and brain function: a review. Eubios Journal of Asian and International Bioethics : EJAIB, 14(1), 28-34.
Powell, A. (2018, April 9). Harvard researchers study how mindfulness may change the brain in depressed patients. Harvard Gazette; Harvard University. https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients
Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., & Goolkasian, P. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and cognition, 19(2), 597-605. https://doi.org/10.1016/j.concog.2010.03.014