Lately, it feels like the word “mindfulness” is everywhere. We are constantly being encouraged to slow down, breathe, and stay present. From hectic office rooms and lecture halls to guided meditation on wellness apps, mindfulness seems to be everywhere these days.
It’s said to be the gentle pause your body and mind need after a tiring day of work or school, but what is it really doing to our minds? Let’s take a closer look at the science behind mindfulness and how it actually changes the way we think, feel, and respond to the world around us.
What truly is mindfulness?
Mindfulness is a 2,500-year-old meditation rooted in the Theravada tradition of Buddhism (Hofmann et al., 2010). Simply put, mindfulness is a skill that allows us to be less reactive to what is happening in the present moment (Germer, 2004).
The practice includes being fully aware and attentive to our bodily sensations, thoughts, and consciousness. The basic component of mindfulness is the acceptance of conscious thoughts and experiences non-judgmentally.
Therefore, when people use the term “mindfulness,” they are often referring to paying attention without any judgment. Being mindful is not about clearing the mind or escaping thoughts, but rather about learning to observe them as they come and go.
As such, you might wonder how a meditation practice that dates back over two millennia can have such profound effects that it sparked widespread conversation today.
Mindfulness and the Brain: Changes in Stress and Emotion Centers
In a systematic review, Young and colleagues (2018) examined MRI studies to understand how 8-week mindfulness-based interventions (MBIs) influence brain function. The review found that participants showed increased activity in the insula following the intervention. This region of the brain is closely linked to bodily awareness, emotional insight, and present-moment focus.
The findings suggest that mindfulness may enhance a person’s ability to tune into their internal experiences, helping them become more aware of their thoughts, feelings, and physical sensations as they arise (Young et al., 2018).
Moreover, a study by Wheeler and colleagues (2017) explored how mindfulness practice influences the brain and supports emotional regulation. They found that practicing mindfulness activates key brain regions, like the anterior cingulate cortex, insula, and prefrontal cortex, all of which play a role in managing emotions.
At the same time, it reduces activity in the amygdala, a region linked to stress and emotional reactivity (Wheeler et al., 2017). The study also showed that regular mindfulness practice leads to both structural and functional brain changes related to attention, emotional balance, and self-awareness.
Mindfulness and Stress: Turning Overwhelm into Calm
Now that we’ve seen how mindfulness can actually affect the brain, especially in areas tied to emotional regulation and self-awareness, it’s important to ask: what does this mean for our everyday lives?
Mindfulness doesn’t just feel good; it actively changes how we handle stress. By strengthening brain regions that help us stay balanced and calming those that fuel anxiety, mindfulness makes it easier to move through challenging moments with more ease.
In a world that constantly pushes us to keep going, mindfulness invites us to pause, even if just for a few minutes, and return to the present. Supporting this, a study by Palmer and Rodger (2009) found that mindfulness helped university students reduce their stress levels by improving their ability to cope in healthier ways.
Students who practiced mindfulness reported feeling significantly less overwhelmed, reinforcing how powerful this simple practice can be, especially in high-pressure environments
Another study conducted by Donald and colleagues (2016) examined how mindfulness practice affects people’s responses to daily stress and their overall emotional well-being. The study found daily practice of mindfulness to be linked with lower daily stress levels.
Furthermore, the study concluded that practicing mindfulness led to better emotion regulation and present-moment awareness, while decreasing participants’ tendency to ruminate and worry about the past or future.
Final Thoughts
Mindfulness isn’t just a trend; it’s a practice rooted in both ancient tradition and modern science. From reshaping how our brains respond to stress to helping us tune into our experience with greater clarity and calm. Mindfulness offers a simple yet powerful way to navigate today’s fast-paced world.
Whether you’re dealing with daily pressures or seeking a deeper sense of balance, even a few mindful moments each day can make a meaningful difference. The best part is, getting started with mindfulness is more straightforward than it seems.
Mindfulness starts with a single moment. Start with a few mindful minutes—or explore how we can guide you on this journey. Schedule a free 15‑minute consultation call with Scarborough Psychology Clinic at (416) 438‑3800 or book an appointment to get started.
Further readings
Donald, J. N., Atkins, P. W., Parker, P. D., Christie, A. M., & Ryan, R. M. (2016). Daily stress and the benefits of mindfulness: Examining the daily and longitudinal relations between present-moment awareness and stress responses. Journal of Research in Personality, 65, 30–37. https://doi.org/10.1016/j.jrp.2016.09.002
Germer, C. & Institute for Meditation and Psychotherapy. (2004). What is Mindfulness? In C. K. Germer, R. D. Siegel, & P. R. Fulton (Eds.), INSIGHT JOURNAL.
Hofmann, S., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169–183. https://doi.org/10.1037/a0018555
Palmer, A., & Rodger, S. (2009). Mindfulness, stress, and coping among university students. Canadian Journal of Counselling and Psychotherapy, 43(3), 198–212. http://files.eric.ed.gov/fulltext/EJ849875.pdf
Wheeler, M. S., Arnkoff, D. B., & Glass, C. R. (2017). The Neuroscience of Mindfulness: How mindfulness alters the brain and facilitates emotion regulation. Mindfulness, 8(6), 1471–1487. https://doi.org/10.1007/s12671-017-0742-x
Young, K. S., Van Der Velden, A. M., Craske, M. G., Pallesen, K. J., Fjorback, L., Roepstorff, A., & Parsons, C. E. (2017). The impact of mindfulness-based interventions on brain activity: A systematic review of functional magnetic resonance imaging studies. Neuroscience & Biobehavioral Reviews, 84, 424–433. https://doi.org/10.1016/j.neubiorev.2017.08.003