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of the brain and what are the behavioral outcomes associated with these
changes?
Isabelle Bonecutter
Part I: Introduction
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According to the National Institute of Mental Health, anxiety disorders are the most
common mental illness in the United States, affecting forty million adults ages eighteen and
older, or 18% of the population (Kessler et al.). With a vast number of individuals suffering with
various mental health problems, there is a strong demand for effective coping and healing
strategies. Scientific research and studies have proven that the practice of mindfulness decreases
the levels of various mental health problems such as stress, anxiety, depression, alexithymia, and
worry, while also being confirmed to significantly increase levels of emotional awareness.
The practice of mindfulness must not be generalized as an exclusive spiritual practice, but
should rather be recognized by its ability to serve as an effective medicinal tool for mental
health problems. Scientific studies demonstrate that the practice of mindfulness promotes
neuroplasticity, which ultimately changes the physiology of the brain in ways that are correlated
In the article Structure of Mindful Brain, the author defines mindfulness as bringing
one's complete attention to the experiences occurring in the present moment in a non-
judgemental and accepting way (Murakami et al. 1). Originally derived from Pali, the language
of Buddhist psychology, the term mindfulness comes from the combination of two words: Sati-
of being aware and attending to what happens (Grecucci et al, 1). Mindfulness is considered to
originate from eastern introspective spiritual practices, mainly Buddhism. Forms of mindfulness
meditation are in almost all of the world's religions, such as yogic meditation in the Hindu
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Mindfulness-Based Stress Reduction (MBSR), one of the most widely used mindfulness
programs, was founded by Jon Kabat-Zinn, who was also the first person to take a scientific lens
on the practice of mindfulness (Guided Mindfulness Meditation Classes With Jon Kabat-Zinn).
MBSR has been reported to produce positive effects on the psychological well being and to
ameliorate symptoms of a number of disorders (Holzel et al. 1). The MBSR program consists of
eight weekly meetings lasting two and a half hours each, plus one full day (6.5 hours) during the
6th week of the course. Formal mindfulness training exercises aim at developing the capacity for
mindfulness and include body scans, mindful yoga, and sitting meditation. Participants are
encouraged to incorporate their new knowledge and mindfulness skills outside of class during
In today's society, it is not uncommon for people to experience and suffer from various
mental health problems. Mental health problems can cover a broad range of disorders, but the
common characteristic between all is that they all affect the individuals personality, thought
processes, or social interactions (Mental Health Problem Symptoms, Causes and Effects). The
practice of mindfulness can be used as a self administered and regulated approach to decrease
levels of various mental health problems. With current science and technology, including various
brain imaging technology, analysis techniques, and specific questionnaires, researchers are
capable of observing the correlations between the practice of mindfulness, the brain, and
behavior.
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Section A: Neuroplasticity
connections throughout life. It allows the neurons (the basic working units of the brain designed
to transmit information to other nerve cells, muscles, or gland cells) in the brain to form and
participants. These observations are present throughout the studies mentioned in this paper. The
process of neuroplasticity throughout these studies have been correlated with positive changes in
behavior. Studies mentioned in this paper specifically focus on observing changes in grey matter
Grey matter contains most of the brain's neuronal cell bodies and is also composed of
axons. Axons conduct electrical impulses away from and to other cells carrying signals and
informations between neuronal cell bodies. The functions of the brain depend on the ability of
neurons to transmit electrochemical signals to other cells, and their ability to respond
appropriately to electrochemical signals received from other cells. The grey matter serves to
process information in the brain (Robertson). Observed changes in certain regions of the brain
(specifically grey matter thickness within those regions) is the result of neuroplasticity, the
process of forming and reorganizing of neuronal cells within the grey matter in response to the
mindfulness experience. Studies have proven positive and negative correlations between the
extent of changes in grey matter thickness in certain regions of the brain. Researchers have
observed significant changes in grey matter thickness amongst certain regions of the brain
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to identify one's own emotions and those of others, along with the ability to manage emotions,
including the ability to regulate your own emotions (Emotional Intelligence). A study was
conducted with two groups, one group of twenty four individuals who participated in the eight
week MBSR program, and another group of twenty four individuals who served as the control
group, who did not participate in the MBSR program. All participants in the study were assessed
pre and post the eight weeks through specific questionnaires that assessed the following: anxiety,
depression, alexithymia, worry, and presence or absence of attention and awareness in the
present moment (mindfulness). Changes in the brains of all participants were observed pre and
post the eight weeks through MRI (magnetic resonance imaging) brain scans analysed with VBM
differences in brain anatomy and changes in grey matter) and voxel-based cortical thickness
Results showed an increase in grey matter thickness greater in the MBSR participants
than in the control group, specifically located in the right insula and somatosensory cortex.
Changes in grey matter thickness in the control group were not present. The rate of changes in
thickness were then correlated with the changes in psychological indexes of interest (the results
difficulty in experiencing, expressing, and describing emotional responses) levels and right
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anterior insula grey matter thickness values. The correlation of the insula-alexithymia
interaction observed in the participants to the MBSR program could simply indicate an increase
in their emotional awareness driven by the mindfulness experience, a phenomena that seems to
8). The right insula is a key node for interoception, awareness of body movements, emotional
regulation, and emotional awareness (Santarnecchi et al. 6). Santarnecchi et al. stated, The
MBSR program, by training interoception, may improve the understanding and processing of
own emotional reactions to internal and external stimuli, with a positive cascade effect on
individual ability to exert cognitive control over emotions (8). Researchers observed that the
practice of mindfulness promotes changes in the grey matter thickness in the right anterior
insula, and the thickness changes are correlated with decreases in alexithymia, due to the
functions of the right anterior insula and its role in emotional awareness.
This study observed physical grey matter changes in the brains of mindful participants
compared to a control group who did not participate in the MBSR program. The physical brain
changes observed in this study were due the process of neuroplasticity, the forming of new
neuronal cells within the grey matter in the right anterior insula and somatosensory cortex,
therefore increasing the overall grey matter thickness within those regions. Researchers found a
negative correlation between the thickness values of the right anterior insula and alexithymia
levels. This proves a correlation between physical changes in a key part of the brain associated
with emotional awareness and increased emotionally aware behavior due to the mindfulness
experience. Other studies have observed the correlation between the practice of mindfulness and
increased emotional awareness through observing changes in other key regions of the brain
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In the article Mindfulness Meditation Practice Changes The Brain, a study was
conducted on two groups, one group of sixteen individuals who participated in an eight week
MBSR program, as well as another group of seventeen, who served as the control group and who
did not participate in the program. Participants were assessed pre and post the eight weeks
through MRI imaging and questionnaires. Questionnaire responses indicated that at the end of
the two weeks, participants felt more capable of acting with awareness by being emotionally
aware, making observations, and remaining non judgmental. The MRI results showed that the
meditators, but not the controls, had an increased concentration of grey matter in the
The hippocampus is a structure in the brain in charge of learning, memory, and regulation
of emotions (Harvard Health Publications, 1). This could be key factor as to why participants felt
consciously aware of ourselves and have a sense of self (The Self Thats Left When Memories
Fade). Although the increase of grey matter thickness in the amygdala could be slightly
correlated with increased emotional awareness observed in participants due to the amygdala's
function of allowing us to feel different emotions, the amygdala is most known as the brain's
fight or flight center, as it initiates automatic flight or fight responses, specifically stress, fear,
and anxiety (Felhaber). Other studies mentioned in this paper observe that the practice of
mindfulness is correlated with decreases in grey matter thickness in the amygdala, and
correlations between changes in the amygdala and decreased levels of stress have been observed.
The decrease of grey matter in the amygdala observed in this study may be more due to
decreased levels of stress in participants due to participation in the MBSR program, and
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increases in the thickness of grey matter in the hippocampus may be more related and correlated
This study observed correlations between changes in grey matter thickness levels
amongst key areas of the brain associated with memory, emotion, and conscious awareness
including the hippocampus and the amygdala. The correlation between the function of the
hippocampus and questionnaire responses of individuals points to a stronger correlation than the
function of the amygdala and recorded responses of individuals. Although the amygdala does
play a role in emotion, specifically the ability to experience emotions, the amygdala is most
correlated to the emotions of stress and anxiety, and the decrease in amygdala grey matter
thickness in this study may have been more correlated to decreases in stress due to the
mindfulness experience. Another study confirms a correlation between the grey matter thickness
in the right anterior insula and emotional awareness, but contradicts the observation of decreased
grey matter thickness in the amygdala correlated to the practice of mindfulness and emotional
awareness.
In the article The Structure of Mindful Brain, a group of nineteen volunteer participants
were recruited to participate in a study that assessed individual brain grey matter thickness
differences in mindfulness states. Participants did not participate in a mindfulness course but
their overall levels of different elements of mindfulness were assessed through the FFMQ (Five
Facet Mindfulness Questionnaire). The FFMQ is composed of five facets that represent the
elements of mindfulness: nonreactivity to inner experience, non judging, acting with awareness,
describing, and observing. In this study, whole brain images were collected for every subject
with MRI imaging. Voxel-based morphometry was applied to investigate the relationship
between the grey matter thickness in the brain structure and each facet score as measured by the
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FFMQ. Researchers observed a positive correlation between the describing facet of mindfulness
on the FFMQ and grey matter volume in the right anterior insula and right amygdala. The
describing facet is defined as: finding the words to describe one's own feelings; non judging of
experience (Murakami 2). Researchers observed that the higher the describing facet score was in
individuals, the thicker the grey matter of the right anterior insula and amygdala were.
Researchers in this study were specifically looking at grey matter thickness in the brain and
found that no other facets of mindfulness tendencies were correlated with grey matter volume in
participants.
Mindfulness-Based Training, the right insula is a key node for interoception, awareness of body
mentioned in Mindfulness Meditation Practice Changes The Brain, the amygdala allows us to
feel different emotions, but the amygdala is most known as the brain's fight or flight center, as
it initiates automatic flight or fight responses, specifically stress, fear, and anxiety (Felhaber).
Although this study confirms that the self awareness of individuals who have higher describing
scores on the FFMQ is correlated with an increase of grey matter thickness in the right anterior
insula (an observational trend found throughout the studies mentioned in this paper), there are
several limitations to the study conducted in this article that could explain why there were
contradicting results, specifically an increase in grey matter thickness in the right amygdala
Unlike the other studies mentioned in this paper, in this study there was no control group
present, participants in this study did not participate in a MBSR program, nor did participants get
assessed pre and post practicing mindfulness. In an experiment, a control group is used to
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establish a baseline to compare the results of the main experiment to. Having a control group
rules out other variables that could affect results of an experiment (What is the purpose of a
control in an experiment). In this study, it is unknown and inaccurate to assume that the only
variable correlated to a greater grey matter thickness in the amygdala of some participants is
their describing facet score. Others studies mentioned in this paper confirm a significant positive
correlation between decreased grey matter thickness in the amygdala, and decreased levels of
program, stress levels of individuals did not decrease, therefore there wasn't a decrease of grey
An explanation as to why there was greater volume of grey matter thickness in some
participants could have been do to those participants having higher levels of stress and anxiety in
their lives, and the thickness could be completely unrelated to describing scores. In the study
Size, connectivity of brain region linked to anxiety level in young children, results showed that
the larger the amygdala and the stronger its connections with other parts of the brain involved in
perception and regulation of emotion, the greater the amount of anxiety and stress someone was
The only way to accurately observe if describing facet scores of individuals are correlated
with thicker levels of grey matter, would be to have mindfulness naive participants participate in
an MBSR program, have a present control group who is also naive to mindfulness and who does
not participate in the program, and then assess both groups pre and post to the course and
compare and analyze results. This study confirms the grey matter thickness of the right anterior
insula has a strong correlation with emotional awareness in individuals who are mindful.
Researchers in this study observed greater grey matter thickness in the amygdala of participants
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with a higher describing facet score, but the observed thickness may be due to different levels of
stress and anxiety those individual were experiencing. Along with increases in emotional
awareness correlated with regions of the brain due to the mindfulness experience, researchers
have observed correlations between decreases in various mental health problems including stress,
Studies have proven that the practice of mindfulness is correlated with decreases in
mental health problems such as stress, anxiety, depression, alexithymia and worry. Researchers
the thickness of grey matter in certain regions of their brains associated with these mental health
problems. In the article Stress Reduction Correlates with Structural Changes in the Amygdala,
a study was conducted on participants who participated in an 8 week MBSR course and their
levels of stress before and after the course were assessed and then correlated with changes in
grey matter thickness in the amygdala. Participants were assessed using the PSS (perceived stress
scale) pre and post the course. All participants were required to have met a certain level of stress
above the population mean to qualify as a participant in the study. Researches also assessed
whether the amount of time participants practiced mindfulness at home on their own time had an
influence on their level of recorded stress (number of hours of mindfulness practice versus PSS
score).
Results of the study showed that there was a positive correlation between significant
decreases in grey matter volume in the right amygdala and perceived stress score. These results
were observed through MRI brain imaging and VBM analysis. The researchers state, The
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amygdala is widely regarded as one of the most important limbic structures in prevailing models
of stress states and anxiety disorders (Holzel et al. 13). The correlation of the change in
perceived stress and amygdala grey matter within the left amygdala was not significant. The
researchers explain that the right amygdala mediates an initial, fast, and perhaps automatic
stimulus detection, followed by a more evaluative and discriminative response by the left
amygdala (Holzel et al. 14). The study found that the amount of training was correlated with the
improvement in stress through measuring the number of minutes of mindfulness practice that
participants reported on daily logs with the magnitude of their reduction in stress.
This study proves that through the process of neuroplasticity, grey matter thickness of the
right amygdala significantly increases due to the practice of mindfulness, and that the practice of
mindfulness has the ability to decrease stress levels of individuals. Correlations between
perceived stress scores and grey matter thickness of the right amygdala were observed in this
study, proving that the right amygdala plays a large role in stress response. As mentioned
previously, the amygdala (also known as the fight or flight center of the brain) plays a key role in
stress responses. A correlation between the amount of time participants practiced mindfulness
and was correlated with the improvement of stress, showing a positive correlation between the
amount of time one practices mindfulness and the extent of which stress levels decrease. Other
studies have observed that due to the mindfulness experience, there are present correlations
between other key parts of the brain associated with sensory discriminative processing and
regulation of emotion with decreases in mental health problems, specifically the right anterior
Mindfulness-Based Training, mentioned earlier under the Increases in self awareness section,
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results of the study showed that MBSR trainees had a pre post decrease in alexithymia, worry,
anxiety, and depression and an increase in presence or absence of attention and awareness in the
present moment (mindfulness). Researchers observed an increase in grey matter thickness greater
in the MBSR than in the control group, specifically located in the right insula and somatosensory
cortex. As mentioned earlier, there was a significant negative correlation for alexithymia level
and insula cluster thickness values. The somatosensory cortex is associated with sensory-
discriminative processing of nociceptive information. Neurons that sense feelings in our skin,
pain, visual, or auditory stimuli, all send their information to the somatosensory cortex for
processing (Somatosensory Cortex). During the MBSR program, focusing attention on somatic
sensations is trained through body scanning, sitting meditation, mindful yoga and walking
meditation exercises, in which students learn to focus mindful attention on sensations coming
from different parts of their bodies (Santarnecchi et al. 7). The repeated increases of average
activation in the somatosensory cortex during the program could be responsible for the observed
increase in grey matter thickness and the increase in presence of attention and awareness in the
present moment, due to participants focus of mindful attention on sensations during their
practice.
As mentioned previously, the right anterior insula is a key node for emotion regulation
and emotional awareness. The increase of grey matter in the right anterior insula, along with
being correlated to decreases in alexithymia, may also be correlated to the observed decrease in
levels of worry, anxiety, and depression in participants. Emotion regulation is a term generally
used to describe a persons ability to effectively manage and respond to an emotional experience.
Emotion regulation can help to diffuse strong emotions, often allowing for a greater
understanding of what led to the emotional experience (Rolstan et al.). When people suffer from
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depression they often also feel anxiety and spend too much time worrying, which increases their
depression (Wehrenberg). The three are very linked. When these conditions gets out of control,
so does the emotion, and the conditions become harder to manage along with managing the
This study has proven that the practice of mindfulness is correlated with changes in key
parts of the brain associated with emotion regulation and processing of senses, there for, worry,
anxiety, and depression levels may decrease in participants do to their stronger ability after the
mindfulness course to regulate their emotional levels, process what they are feeling, and control
the severity of their mental health problem. Researchers have found that although the practice of
mindfulness decreases levels of mental health problems, the amount of time one practices
mindfulness determines the extent of the severity of the mental health issues an individual is
experiencing.
(Brief MBSR) Program On Psychological Health, a study was conducted to examine the
reduction program on students. This study compared changes in psychological health of students
who participated in the mindfulness program and those who were participants in the control
group. Baseline and follow up data were collected across semesters for both groups. Both groups
took questionnaires that assessed participants psychological health through the following:
mindfulness and self compassion. There were slight reductions in anxiety, however longer
MBSR courses and the practice of mindfulness may be needed to further improve psychological
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distress, such as trait anxiety. The researchers state, Our results are also similar to findings from
a recent randomized clinical trial of a 4-week mindfulness program, conducted with a nonclinical
adult population, that found significant improvements in psychological well-being, but not in
anxiety or depression, thus indicating psychological distress (such as anxiety) may be more
resistant to change, and longer MBSR programs may be required to reduce trait anxiety and
psychological distress (Bergen-Cico et al. 355). The article Stress Reduction Correlates with
Structural Changes in the Amygdala, mentioned above, reinforces these findings by also
observing a correlation between the amount of training with the improvement in stress through
measuring the number of minutes of mindfulness practice that participants reported on daily logs
with the magnitude of their reduction in stress. This study proves that although the practice of
mindfulness is correlated with changes in grey matter thickness of the brain in areas that are
correlated to mental health problems, the amount of time one practices mindfulness determines
the extent of the severity of the mental health issues an individual is experiencing.
There are several conclusions that can be drawn out from the studies mentioned in this
paper that clearly prove the correlations between four certain regions of our brains that are
physically changed during the mindfulness practice, and each of their effects specific changed
behavior. The right anterior insula, a key region of the brain associated with interoception,
correlated with individuals increased emotional awareness and decreases in the severity of
mental health problems in individuals who practice mindfulness. There is a strong correlation
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between increased grey matter thickness in the right anterior insula after practicing mindfulness
and decreased levels of alexithymia, increased levels of being able to describe one's own
feelings, and an increase in non judgmental experiences. Due to the emotion regulation function
of the right anterior insula, the increase in grey matter may also be correlated to the decreased
levels of worry, anxiety, and depression after practicing mindfulness. Being able to regulate
emotion can help to diffuse strong emotions, often allowing for a greater understanding of what
led to the emotional experience (Rolstan et al.). Individuals who are struggling with mental
health problems will have a stronger ability after practicing mindfulness to regulate their
emotional levels and control the severity of their mental health problems. Like the right anterior
The hippocampus plays a large role in learning, memory, regulation of emotions, and
allowing us to be consciously aware of ourselves along with having a sense of self. Due to the
mindfulness practice, there is a strong correlation between increases in the grey matter thickness
of the hippocampus and feelings of being able to act with awareness by being emotionally aware,
making observations, and remaining non judgmental. With a higher sense of self, individuals are
capable of being more aware of their own emotion and making observations of themselves. The
amygdala, a key region of the brain that controls stress, fear, and anxiety responses, also plays a
role in emotional awareness and has a significant correlation with the levels of stress an
individual is experiencing.
There is a strong correlation between decreased grey matter thickness in the right
amygdala and decreased levels of stress in individuals who practice mindfulness. It could also be
concluded that the amygdala influences emotional awareness due to the amygdala's role in
allowing one to experience different emotions, which plays a role in emotional awareness and
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emotion regulation. The amygdala, the brains fight or flight center, initiates automatic fight or
flight responses, specifically stress, fear, and anxiety. The increased thickness of grey matter in
the right amygdala due to the practice of mindfulness determines the extent of which the stress
an individual is experiencing is alleviated. Another region of the brain that controls individual's
ability to feel and experience different sensations that occur to them, is correlated with an
increase in individuals ability to have presence of attention and awareness in the present
moment.
The somatosensory cortex, a key region where neurons that sense feelings in our skin,
pain, visual, or auditory stimuli, all send their information to for processing, has increased levels
of grey matter thickness after the practice of mindfulness. The repeated activation of the
somatosensory cortex during MBSR could be responsible for increases in grey matter thickness
and the increase in presence of attention and awareness in the present moment. This is from
participants focus of mindful attention on sensations during their practice, specifically during
body scanning, sitting meditation, mindful yoga and walking meditation exercises. These
practices each require full presence of attention and awareness towards sensations one is
experiencing, therefor causing one to be fully in the present moment. These four certain regions
of the brain have proven, through the practice of mindfulness, their physical changes in grey
individuals and an effective way to increase levels of emotional awareness. Through the process
of neuroplasticity, the practice of mindfulness is able to physically change the structure of key
regions of the brain resulting in correlations between brain changes and observable positive
changes in behavior, to the extent of which there are observable decreases in levels of stress,
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awareness. There is a strong correlation between levels of emotional awareness and emotional
regulation and being able to decrease the severity of mental health issues. The practice of
mindfulness can be incorporated into everyday life in the real world into everyday encounters
of events that arise mental stress. Allowing yourself to be consciously aware of a situation
without judgment, emotionally aware of how you are feeling, all while regulating the emotions,
can decrease the amount of stress, anxiety, or worry you experience in any situation. To
incorporate the practice of mindfulness into the professional world, including it being offered as
a medical approach towards healing mental health problems by doctors and therapists, further
research must be done to establish the exact amount of time that one needs to practice
mindfulness in order to alleviate the problems. The studies throughout this paper have proven
that the amount of time one practices mindfulness is correlated to the extent of which the mental
health problem is alleviated. Further research must also be done to specifically observe how the
severity and type of mental health issue is correlated to the amount of time one practices
mindfulness, and all the specific mental health problems that have the ability to be reduced
through the practice, including physical health problems. Another piece of research that needs to
be done, is the comparison between medicine and therapy used now for mental health problems,
and how the results compare to the practice of mindfulness. In conclusion, the practice of
mindfulness is a new direction towards an effective mental health treatment that has been proven
to decrease the severity of various mental health problems and have influential results on
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Glossary
Neuroplasticity: The brain's ability to reorganize itself by forming new neural connections
Physiology: Physiology is the study of life, specifically, how cells, tissues, and organisms
function.
Psychological: of, affecting, or arising in the mind; related to the mental and emotional state of a
person.
Axons: Part of a nerve cell-conduct electrical impulses away from and to other cells carrying
Neurons: Basic working units of the brain designed to transmit information to other nerve cells,
Grey matter: Contains most of the brain's neuronal cell bodies and is also composed of axons-
Neurobiology: Study of cells of the nervous system and the organization of these cells into
Cognition: The mental action or process of acquiring knowledge and understanding through
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