Staying well: Meditation can improve memory, concentration and more

Everyone knows that meditation can reduce stress. But researchers at Massachusetts General Hospital say it directly affects the function and structure of the brain. It increases attention span, sharpens focus, and improves memory.

With the aid of advanced brain scanning technology, one study showed that daily meditation thickens the parts of the brain’s cerebral cortex responsible for decision-making, attention, and memory.

The test subjects were Boston-area workers practicing Western-style meditation, called mindfulness or insight meditation. For 40 minutes a day, they focused on an image, a sound, or on their own breathing.

The Insight Meditation Society recommends just sitting in a chair. Close your eyes and follow your breath. Feel the rise and fall of your chest or abdomen. If your mind wanders, that’s all right.

Watch what happens when your mind wanders. Notice it, observe it, then let it go and return to breathing. Be aware of what you’re thinking, but don’t get caught up in it.

With practice, you can develop a state called mindfulness, which is being aware of what’s going on as it arises without jumping to conclusions, judgments, hopes, fears, or plans.

Meditation also improves productivity and reduces absenteeism at work, probably because it helps prevent stress-related illness.

Meditation seems to aid with emotional regulation, which helps people get along better. It acts on emotional intelligence, which neuroscientists say is more important for life success than cognitive intelligence.