How Meditation Changes the Brain. The Brain (Before and After) Meditation

Can Neuroscience Tell Us How Many Hours of Meditation It Takes to Change the Brain?

How meditation changes the brain is a novel topic of interest for neuroscientists, researchers, health providers, and meditators globally. Neuroimaging shows us the brain before and after meditation. It also shows the areas of the brain that activate and change during and after meditation. Research can even tell us how many hours of meditation are needed to change the brain.

Discover what neuroscience studies have revealed about meditation and how it can benefit the mind and body.

Are you interested in starting (or getting back into meditation)? Learn about our courses and other products that are available to you no matter where in Australia (or the world) you are located. All of our information is at the bottom of this blog and on our website.
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As we know, meditation has been practised worldwide throughout human history. The current number of meditators is ever-increasing. Current estimates sit between 200 and 500 million people meditating worldwide(*1).

Thanks to recent technological advances, science is starting to find ways to explain how and why meditation works for stress, blood pressure, the immune system, mental health, pain, concentration, emotional regulation and resilience and fatigue management, to name a few.

For 15 years, Dr David Vago has been a leader in neuroscience and mind-body research(*2). In a recent article, Vago provides findings from neuroimaging research on meditation. We provide a snapshot of some of the most exciting discoveries from the article below.

It is interesting to note that even Vago, after having done such extensive research, acknowledges that neuroscience does not yet have all the required tools to comprehensively measure the scope of the impact of meditation(*3).

In saying that, what Vago and other researchers have been able to quantify is eye-opening and affirms what we know, through our lived experience as meditators.

Read on to discover what neuroscience can tell us about meditation and how it changes the brain.

For those who are not neuroscientists, what does this all mean?

A specific set of changes in brain activity of meditators that correlate to physiological changes in the body were found(*3). Notably, these included the combination of alertness and a hypometabolic state (similar to a bear hibernating in winter). Those who enter hypometabolic states have a greater tolerance and thus survive longer when exposed to stressors(*5). Some studies have also demonstrated that the hypometabolic state can reduce the number of hours of sleep required because it naturally allows the body to complete some of the restorative functions that only happen during sleep(*3,6).

Achieving a hypometabolic state (or deep rest state) is achievable for everyone through guided meditation. Many of our students feel refreshed, lighter and significantly more relaxed after just one meditation class.

What’s more, the research suggests that these brainwave shifts are not just abstract numbers. They appear to be linked to meaningful changes in the way our bodies and minds function in daily life—boosting our resilience, improving emotional regulation, and even influencing how we experience and manage pain. These findings help explain why non-drug approaches like meditation and mindfulness practices are being explored as ways to support overall health and well-being.

By boosting neuroplasticity and influencing immune activity, meditation may enhance emotional regulation, stress resilience, and mental well-being. Interestingly, meditation also appears to increase natural pain-relief chemicals in the brain, pointing to promising applications for managing chronic pain and discomfort without medication.

Vago(*3) also reviewed 20 years of fMRI meditation research, multiple findings were discovered. Of note, it was found that the brain not only changed in a range of areas during meditation but, for many practitioners, these changes became long-term whether they were in a meditative state or not. This finding confirms that structural changes in the brain as a direct result of meditation can happen.

What Parts of the Brain Have Been Proven to Benefit From Meditation?

In the fMRI meditation studies Vago(*3) reviewed, multiple brain regions and networks related to emotion and cognition were commonly positively impacted. These areas regulate the ability to evaluate and express oneself, self-regulation, self-awareness, self-integration, and self-transcendence(*3).

Additionally, recent studies have observed that following intensive meditation retreats, several notable changes occur in the brain:

Brain network changes: Activity decreased in regions linked to internal mental chatter, suggesting more efficient brain function even outside of active meditation.

Sustained benefits: These changes not only appeared during meditation itself, but for many, remained present at rest, indicating a lasting impact on how the brain processes thoughts and emotions.

This growing body of evidence highlights meditation’s ability to remodel brain networks—especially those involved in rumination and self-referential thinking—making them more balanced and efficient. These adaptations further support meditation’s reputation as a powerful tool for emotional regulation and cognitive clarity, with benefits that extend well beyond the cushion.

Structural changes such as cortical thinning (connected to Alzheimer’s Disease) were also observed to be different between meditators and non-meditators. Cortical thickness naturally thins with age however, not so much in meditators(*3).

In one study, the cortical thickness of meditators and non-meditators aged 40 to 50 years showed that meditators had thicker cortical linings – thus greater neuroprotective qualities(*3). Further investigation saw that the 40 to 50-year-old meditators had a similar cortical thickness to their 20 to 30-year-old meditation peers(*3).

Meditation is a Gold Class Mind-Body-Interaction

Thanks to the culmination of decades of research, meditation is now recognised as a ‘gold class’ mind-body interaction(*3). Gold class mind-body interactions positively impact well-being and health (such as relaxation, nutrition and group-based psycho-education)(*3).

Recent studies have begun to unpack some of the fascinating changes that occur in the brain and body following meditation. For example:

Immune activation: After intensive meditation retreats, researchers have observed increases in both inflammatory and anti-inflammatory signals, suggesting that meditation may help the immune system respond more adaptively and maintain balance.

Neuroplasticity: Neuroimaging reveals that regular meditation can stimulate growth in areas of the brain linked to attention, memory, and emotional processing.

Stress response: Meditation has been shown to regulate the body’s stress pathways, reducing cortisol levels and supporting overall resilience.

These findings highlight the remarkable adaptability of the brain and body in response to meditation, offering scientific validation for what many meditators have experienced firsthand: a tangible shift in mind and body, even at the cellular and neural level.

While there is still much more research to be done to fully understand all of the science behind meditation, we are thrilled that science is advancing enough to complete such important research.

Across all studies, changes were seen in the brain of novices and highly experienced meditation practitioners.

Mind and body benefits start the moment you begin meditating.

Join guided meditation classes in Sydney or online from home.

Alternatively, you can purchase recorded sessions that allow you to follow at your own pace. These also make a thoughtful gift for a loved one.

Regardless of your weekly commitments, there’s a way for you to benefit from the experience of Senka’s guided meditations.

Unlock the power of your mind with Senka’s guided meditation. Enhance your focus, clarity, and concentration for better work and study outcomes. Spark your creativity and enjoy a deep sense of relaxation and allow your body to heal.

Book in for the next in-person and live-streamed classes now. To book, visit the website or email/phone Senka (details below).

Should you have any questions, you are always more than welcome to contact Senka on 0414464820 or email directly senka@channelingmeditation.com

References

*1. Hsu, S. Meditation Trends Around the World. Muse. 2023.
*2. Vanderbilt University. Vanderbilt Institute for Infection, Immunology and Inflammation. 2024.
*3. Vago, DR & Repetti, R (ed), How Meditation Changes the Brain. in Routledge Handbook on the Philosophy of Meditation. Routledge. pp. 174 – 186. 2022.
*4. Dalai Lama (Fourteenth) in Popova, M. The Dalai Lama on Science and Spirituality. The Marginalian. n.d.
*5. Lant, B & Storey KB. An Overview of Stress Response and Hypometabolic Strategies in Caenorhabditis Elegans. International Journal of Biological Sciences. Vol. 6, no. 1, pp. 9 – 50. 2010.
*6. Hasenkamp, W. Dave Vago – Meditation, Neuroscience, and Self. 30 May, 2024.