How Meditation Changes the Brain: Insights from Science and Practice
We all know that meditation can be a powerful tool for relaxation, but science* is now confirming what many of us have felt—meditation actively changes the brain, supporting emotional well-being, cognitive function, and overall resilience.
A fascinating new study published in PNAS explores how meditation influences two key areas of the brain:
The amygdala, which helps process emotions like fear, stress, and anxiety.
The hippocampus, which plays a major role in memory and learning.
Researchers used advanced brain scans to observe what happens in these areas when people meditate. Their findings? Meditation actually shifts brain activity in a way that helps regulate emotions, calm the nervous system, and improve brain function over time.
This is exciting because it confirms what many of us already experience—meditation isn’t just about relaxation. It’s a practice that strengthens our ability to handle stress, process emotions, and stay present in our daily lives.
Meditation as a Core Part of Yoga
This research beautifully aligns with what yoga has taught for thousands of years. Meditation, or Dhyana, is one of the Eight Limbs of Yoga, the foundational principles that guide our practice beyond just movement. While many people associate yoga primarily with physical postures (Asana), yoga is so much more—it’s a pathway to inner awareness, steadiness, and connection.
The Eight Limbs of Yoga include:
Yamas – Ethical practices for how we interact with the world
Niyamas – Personal practices for self-discipline and growth
Asana – Physical postures to prepare the body for stillness
Pranayama – Breathwork to control energy and focus the mind
Pratyahara – Turning inward, withdrawing from external distractions
Dharana – Concentration and single-pointed focus
Dhyana – Meditation, sustained awareness
Samadhi – A state of deep peace and connection
Meditation isn’t separate from yoga—it’s woven into every breath, every movement, every moment of stillness on the mat. Whether you’re focusing on your breath during a yoga pose, taking a quiet moment before bed, or simply pausing in the middle of your day, you are practicing Dhyana.
Why This Matters for Birthing People and Mothers
Meditation can be especially powerful for birthing people, postpartum mothers, and anyone navigating the enormous physical and emotional shifts of pregnancy and motherhood.
Pregnancy, birth, and postpartum bring so many emotions—joy, excitement, uncertainty, exhaustion. There is so much transformation happening all at once. The ability to calm the mind, regulate stress, and stay present can make an incredible difference in feeling grounded and resilient through each stage of the journey.
In my classes, I’ve seen how mindful movement, breathwork, and meditation help students feel more at ease with change, more connected to their bodies, and more capable of navigating the unknown. It’s not about emptying the mind—it’s about learning to be with whatever arises in a way that feels supportive and empowering.
A Gentle, Supportive Practice for Strength and Healing
This research reinforces what many of us already experience: meditation isn’t just a relaxation technique—it’s a powerful, intentional practice that nurtures both the body and mind. And the best part? It’s accessible to everyone.
You don’t have to sit cross-legged in silence for hours. Meditation can be as simple as:
✨ Taking a slow, deep breath in a moment of overwhelm
✨ Noticing the sensations of your body while rocking your baby to sleep
✨ Finding focus in the rhythm of your steps on a walk
✨ Practicing guided breathing before bed to ease into rest
So the next time you roll out your mat, take a deep breath, or find a quiet moment of stillness, know that you’re not just pausing—you’re caring for your brain, your nervous system, and your whole self.
If you’d like to explore how breath, mindfulness, and movement can support your journey—whether you’re pregnant, newly postpartum, or deep into motherhood—join me for a class. We’ll move, breathe, and create space for you to feel more steady, strong, and at home in your body.
You are always welcome here <3
Source:
C. Maher, L. Tortolero, S. Jun, D.D. Cummins, A. Saad, J. Young, L. Nunez Martinez, Z. Schulman, L. Marcuse, A. Waters, H.S. Mayberg, R.J. Davidson, F. Panov, & I. Saez, Intracranial substrates of meditation-induced neuromodulation in the amygdala and hippocampus, Proc. Natl. Acad. Sci. U.S.A. 122 (6) e2409423122, https://doi.org/10.1073/pnas.2409423122 (2025).
