Dr. Sara Lazar is an associate professor of psychology at Harvard Medical School, where she conducts groundbreaking research on the impact of meditation, yoga, and mindfulness on our brains. She is also a TEDx speaker and author, with her work featuring in top media outlets such as CNN and the Boston Museum of Science.
HOW CAN WE DEFINE MINDFULNESS?
People often ask me about the difference between mindfulness and meditation, so I’ll address both. Mindfulness is simply paying attention to sensory experiences in the present moment, being open and accepting of everything as it is. It’s not difficult to understand, but it can be challenging to practice consistently. It’s like dribbling a ball down a field – anyone can do it, but it’s harder in a game situation. That’s why we practice mindfulness meditation, which is simply practicing being aware of present moment experiences in a mindful, even minded, and curious way. By doing this, we can use mindfulness more effectively in daily life, like professional athletes who need to practice to improve. Just as we need to train our bodies for a race, we also need to train our minds, which is often overlooked. Our mind should be viewed as a muscle that requires continuous effort and training, just like our physical body.
As we age and become less active, the part of our brain that regulates activity shrinks. However, research indicates that engaging your mind can help keep this part of the brain robust. Just as your muscles grow with use, your brain benefits from mental exercise.
WHAT HAPPENS IN OUR BRAIN WHEN WE MEDITATE AND WHY THIS IS SIGNIFICANT?
Our brain is always active and has different parts doing different things. The default mode network (DMN) is what’s on when we’re not actively engaged in something specific – like waiting for a bus or standing in line. It’s when our mind starts to think about anything and everything. When we meditate, we’re turning off that network and quieting it down. With practice, that little voice gets quieter, which helps people with anxiety or depression. The structural changes in the brain are turning down this network and changing how it talks to other parts of the brain, which shifts and changes how we think about ourselves and relate to the world.
DOES MEDITATION HAVE LONG-TERM EFFECTS, OR DO WE NEED TO KEEP DOING IT TO SEE CHANGES?
The brain works similarly to how we remember some things from grade school but forget others. Some memories stick with us, while others fade away if we don’t keep them up.
Meditation can help you achieve a permanent shift in the way you see and understand things by turning off the default mode network and increasing your awareness of sensory perception. Through daily practice, you can achieve a general sense of calmness and gain understanding of your triggers and obsessions, which can help you let go of unnecessary obsessions or triggers that no longer affect you. To maintain these benefits, it is important to meditate every day.
DO WE NEED TO MEDITATE FOR AT LEAST 20 MINUTES A DAY, AS SOME PEOPLE SAY?
Research suggests that regular practice is beneficial, although there are no specific guidelines for how much practice is optimal. The new app, Headspace, has been effective for some in reducing stress with just 10 minutes of use per day. However, longer practice sessions are likely to yield greater benefits, as with physical exercise. Even practicing once a week for half an hour can be beneficial.
For most people, the amount of time spent meditating should be determined by lifestyle. Even a few minutes a day is beneficial, while longer practices up to 45 minutes two to four times a week are ideal. Personally, I find late afternoon to be the best time for meditation, around four or five o’clock. I try to make time for it, but my schedule can be unpredictable. Generally, I also aim for a few minutes in the morning, but I don’t always manage it.
ACCORDING TO YOUR RESEARCH MEDITATION AND YOGA CAN ACTUALLY SLOW DOWN THE AGING PROCESS. COULD YOU EXPLAIN THIS IN MORE DETAIL?
Our research, along with others’, found that as we age, our brain activity declines. The control group exhibited a decline in brain activity, while the meditators showed similar brain activity in certain areas, but not across the whole brain, regardless of age. Other studies have also found that meditators experience slower declines in brain activity compared to non-meditators. The exact mechanism behind this is still unknown, but it may be “use it or lose it.” Mindfulness involves being aware of all aspects of your experience, promoting a good overall brain workout.
DO YOU THINK IT WILL ALSO BE ABLE TO REVERSE THE PROCESS OF AGING AT ANY POINT?
Studies with people in early stages of dementia have shown that it may take six months to two years of extensive practice to reverse some of the effects of dementia. A major study on yoga and meditation has demonstrated that healthy adults aged 65 to 80 can benefit cognitively from the practice, with no negative impact. Some places have done research on the relationship between meditation and anti-aging. The ends of chromosomes are protected by telomeres, which shorten as we age. Meditation may help preserve telomeres and reverse biomarkers of aging.
Any advice on how to make meditation more mainstream and a part of our lives to notice small changes in our day-to-day?
It’s often difficult to see changes in ourselves, so ask your family members. They can often see what we can’t. Your behavior is making a difference, even if you don’t realize it. Check in with the people around you to get their perspective.
When I have deadlines and feel stressed, I practice the three-minute breathing space. It involves taking three minutes to calm yourself down, focus, and become centered. Even just one minute can make a big difference. This helps me feel less stressed and more focused. If I notice myself stressing out, I take a minute and always feel more productive afterwards.
It’s remarkable that it only takes one to three minutes to see changes. Unfortunately, we tend to deprioritize it when we’re stressed, despite needing it the most. To make it a priority, we can block out just one or two minutes before important events or deadlines.
Breaking up your day can be challenging when you have no time to spare. However, small activities like grounding yourself before checking your phone or pausing to notice your arm and hand as you reach for a door handle can be helpful. You can also practice mindfulness during short activities like waiting at stoplights or walking from your front door to your car, and from your car into the office. These touch points can take only 10-30 seconds but can still make a difference.
DO YOU HAVE TIPS FOR APPLYING THESE METHODS TO THE WORKPLACE?
A few minutes of practice here and there during the day can help. You can start with five minutes in the morning or at the end of the day. Mindfulness is not just about paying attention to your breath. You can practice it anytime, anywhere. For example, when writing an email, listen to the little voice in your head and mindfully notice your intention, tone, and attitude. When talking with people, be aware of the conversation happening and be present, noticing body language and other cues, rather than planning what you will say next. Practicing mindfulness can help you communicate more effectively and avoid misunderstandings, especially when communicating online.
WHAT DO YOU THINK ABOUT BIOMETRICS? WITH THESE PRACTICES, WE CAN TRACK CHANGES IN AREAS SUCH AS HEART RATE VARIABILITY AND SLEEP QUALITY. DO YOU THINK THEY ARE BENEFICIAL?
It’s fine as long as you don’t get obsessed. You can track the benefits by looking at specific aspects such as sleep. Checking in once or twice a week can be beneficial,. Just as weighing yourself 10 times a day when you’re trying to lose weight is not useful, checking your biometrics too frequently or overinterpreting the information is not beneficial.
Medicine has traditionally categorized brains as normal or abnormal, but there is actually a wide range of normal. MRIs have allowed us to see this range in greater detail, revealing that there are many unique and unusual features in brains that don’t seem to have any negative impact. Even with Alzheimer’s, some people with significant plaque buildup in their brain remain cognitively normal. The point is, everyone’s brain is unique and complex, and it’s okay if your biometrics seem odd. It’s important to understand and accept the quirks of your own brain.
WHAT ADVICE WOULD YOU GIVE TO SOMEONE STRUGGLING WITH MINDFULNESS AND THE ABILITY TO SLOW DOWN?
I highly recommend yoga or tai chi for those who struggle with mindfulness, as they are much easier than meditation. I started with yoga and one of my teachers included five minutes of meditation at the end of class, which I liked. But for the first several years, I needed at least five or ten minutes of yoga before meditating, I couldn’t just sit down and start meditating.There are other practices like mantra meditation or focusing on a flickering candle that can help steady attention and the mind, and are easier than focusing on the breath. Find what works for you.
WHAT ARE THE KEY ELEMENTS OF OUR CONVERSATION TODAY THAT OUR READERS SHOULD REMEMBER?
You don’t have to practice for 40 minutes every day. Figure out what works best for you and don’t be ashamed of it. Quieting the mind through practice rewires the brain in positive ways. Repetition is key, so keep practicing to rewire those networks and solidify those reward pathways.