Using brain imaging technologies such as functional MRI (fMRI), researchers have observed significant changes in the brains of regular meditators. Meditation, and mindfulness in particular, influences brain regions involved in attention, emotion management, and stress regulation, such as the prefrontal cortex and hippocampus. It also reduces activity in the amygdala, which is responsible for fear and stress responses. Furthermore, regular practice stimulates neuroplasticity—the brain's ability to create new neural connections—which can promote greater resilience in the face of everyday challenges.

One of the reasons meditation is so beneficial is its direct effect on the nervous system. By activating the parasympathetic nervous system, which induces a state of rest and digestion, meditation helps lower heart rate, reduce blood pressure, and decrease levels of the stress hormone cortisol. Studies show that regular meditation sessions can reduce symptoms of anxiety, depression, and mood disorders by rebalancing physiological mechanisms related to stress.

Meditation trains the mind to better focus and stay anchored in the present moment. Research indicates that mindfulness meditation improves attention span and reduces the effects of mind wandering. Studies even show that meditation can improve cognitive performance, strengthening memory and concentration, particularly through increased activity in the anterior cingulate cortex, a brain region linked to attention control.

The effects of meditation aren't limited to mental well-being; they also influence physical health. Regular practice can strengthen the immune system, reduce inflammation, and improve sleep quality. These benefits are partly due to stress reduction, which positively influences several body systems. Research also suggests that meditation can slow the effects of cellular aging by increasing the length of telomeres, the protective structures on chromosomes.

Meditation allows us to observe our thoughts, emotions, and reactions without judgment, promoting a deeper understanding of ourselves. Studies show that this increased introspection, or "insight," can improve empathy and kindness toward ourselves and others. By encouraging greater awareness of our mental states, meditation helps us develop more positive behaviors and better manage stressful or conflicting situations.