and thought patterns work in the same way. Worry thoughts, angry thoughts, guilt, shame, and even sad- ness can all become habitual and strengthen the neu- ronal connections that forge them. It then becomes much easier to go there - and more readily. Because these connections become so strong, habitual, and repetitive, it often begins to feel like we are powerless to change them.Yet, we merely need to understand how we can change our brains and these neuronal connec- tions to make effective and enduring changes. This is where neuroplasticity can be impactful. Neuroplasticity refers to the idea that our brain is, in


many ways, like plastic and malleable. Things we find difficult can become easier with repetition - the more we do, think, and feel, the easier these challenging tasks become. Restructuring our brain through Mindfulness happens through the practice of noticing our thoughts, feelings, and sensations and bringing our awareness back to the present experience of these things rather than getting caught up in them.As we do this, we begin to both create and strengthen new neuronal pathways as well as weaken previous, maladaptive ones that were not helpful for us. Scientists looked to see how, over three months of


Mindfulness practices can change the brain structure of people engaging in this practice. Findings indicated a greater amount of greymatter in the regions of the brain responsible forworkingmemory and executive decision making. These areas, interestingly, are typically associ- ated with decline as age increases. Yet, the converse of this effect was found amongst those practicing Mindfulness over three months. In other words, Mindfulness slows down and prevents the natural age- related decline in cortical structure. A follow-up study looked to target whether these


effects in the brain were, in fact, due to the meditation instead of other potential factors.As a result, these other variables were isolated to see what changed amongst practitioners of Mindfulness meditation. The findings that were illuminated highlight valuable benefits for a regular Mindfulness practice. Scientists noted an increase in the size of the hip-


pocampus amongst practitioners of Mindfulness. The hippocampus is the area of the brain that aids in man- aging emotions, learning, and memory. In fact, we see a decrease in this area among people with PTSD and depression. In addition, scientists also noticed changes in the temporo- parietal area of the brain, which con- tributes to perspective taking, empathy, and compas- sion. This is not a surprising result of studies since, often, one of the documented benefits of Mindfulness has been an improvement in interpersonal relationships. Additional findings were also reported in these robust studies including some that suggest Mindfulness is a particularly useful tool for overcoming disruptions and challenges in our lives. In their studies isolating the unique benefits of


Mindfulness, scientists also found significant changes in the amygdala, or the brain's center for fight, flight, and freeze responses, following Mindfulness practices. During and after stressful, overwhelming, scary, and traumatic situations, the natural tendency of the amyg-


dala is to increase in size. This prepares us for survival in whatever way is possible. However, in their studies, scientists saw the amygdala shrinking amongst practi- tioners of Mindfulness. In fact, the greater the stress reduction they noted, the smaller the amygdala become. Such a finding is valuable because it points to the resilience and clarity that Mindful awareness can bring on, particularly useful during difficult experiences. It is important to note that, in these studies, the changes noticed were documented to be independent of any other factors in the environment or personal character- istics of participants. With this in mind, the studies show that


Mindfulness doesmore than just help us to feel better in the moment.While participating with an improved state is valuable, there are greater benefits withMindfulness. Understanding this physiology reflects the cumulative impact of Mindfulness. Furthermore, these findings show that not only are the benefits beyond amere place- bo response, but the benefits literally provide changes to our brain. From a greater quality of life to facilitating depression and anxiety recovery, reducing stress, lower- ing pain, increasing concentration, cultivating creativi- ty, reducing insomnia, and improving energy levels, the benefits ofMindfulness practice can easily enhance our lives. Furthermore, these findings show that not only are the benefits beyond amere placebo response, but the benefits literally provide changes to our brain. This positions us to more effectively enact changes in our lives that will cultivate more fulfilling experiences. One reason I offer the Mindfulness Matters


Challenge to the community is because I think everyone can benefit from improving their quality of life through this practice. With the understanding of the scientific and neurobiological underpinnings of Mindfulness, we can see there are a number of benefits fromMindfulness - a practice that helps us to better structure the 50-70 thousand thoughts we have each day. It can be a power- ful tool in helping us to restructure what we are looking to build in our lives. In fact, each of the graduates of my 8 session


Mindful Monday group has shared powerful life changes during and after the group. In particular, these practitioners found that, over time, it became easier to practice Mindfulness, that it got easier to bring their awareness back to the present experience, and that the time between their mind wandering was prolonged. In addition, they also noted that it became easier to simply accept that their minds would wander throughout the practice. In conjunction with the physiological benefits, they noticed significant changes in their lives upon the completion of the series. Some still reach out to me to share further gains and triumphs.


SallyNazari, PsyDis a licensed psychologist,Usui


Reiki Master Teacher, and Jikiden Reiki practitioner providing individual, group, couples, and family thera- py in Nyack, NY. Her interactive and solution-focused approach highlights compassionate understanding to help people work through personal life issues. For addi- tional information on the services she offers, please view her website at www.drsallynazari.com.


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