For neuroscientist Sara Lazar, meditation isn’t just a practice; it’s a lifeline woven into her daily rhythm. A proponent of “open awareness” meditation, she describes it as a simple but transformative habit.
“I just become aware that I’m aware, without focusing on anything specific,” explains Lazar, a researcher at Massachusetts General Hospital and assistant professor at Harvard Medical School. “It helps me notice fleeting emotions and thoughts things we usually overlook but are incredibly valuable to recognize.”
Beyond these fleeting moments of clarity, meditation’s influence extends deeper. Research suggests it not only alleviates stress, chronic pain, and high blood pressure but also transforms the brain. Lazar’s studies reveal that certain forms of meditation restructure brain areas tied to managing fear and anxiety.
“All our experiences shape the brain in some way,” Lazar says. “Meditation is like mental weightlifting—building your calm and resilience muscles.”
What Counts as Meditation?
Meditation isn’t a one-size-fits-all practice. “It’s clear what isn’t meditation, but defining it precisely is trickier,” Lazar notes.
From open awareness to focused breathing, mantra repetition, or guided visualization, meditation spans a spectrum of methods. At its core, meditation involves being present, observing your thoughts without judgment, and disengaging from distractions.
Lazar emphasizes, “Whether it’s focusing on a candle flame, following your breath, or silently repeating a mantra, the essence is in regulating your attention.”
Changing the Brain, One Breath at a Time
Scientific imaging sheds light on how meditation rewires the brain. Lazar’s team has focused on the amygdala, the brain’s fear and anxiety processing hub.
In one groundbreaking study, participants undergoing mindfulness-based stress reduction (MBSR) showed significant changes after just eight weeks. This structured program included meditation, yoga, and mindfulness exercises. Brain scans revealed reduced amygdala density, correlating with lower stress levels.
Expanding on this, Lazar investigated people with generalized anxiety disorder (GAD). These individuals often perceive non-threatening situations as dangerous, a trait reflected in heightened amygdala activity when viewing neutral facial expressions.
After eight weeks of MBSR, participants showed increased connectivity between the amygdala and the prefrontal cortex—an area critical for emotional regulation. Their brains no longer reacted to neutral faces with a fear response, and they reported improved anxiety symptoms.
“Meditation seems to calm the amygdala’s tendency to overreact,” Lazar explains.
Bringing Meditation into Everyday Life
Lazar believes meditation’s greatest gift is the ability to step back and observe your emotions with a sense of detachment.
“When stressors arise, the goal isn’t to eliminate them but to change how you react,” she says. “It’s like popping a bubble—you realize you don’t have to keep replaying the same negative loops in your mind.”
This shift in perspective can bring clarity to work pressures, family dynamics, or even troubling news.
Starting Small
For beginners, Lazar suggests the Three-Minute Breathing Space Meditation. It offers a quick introduction, guiding you through three simple steps to center yourself.
Looking to deepen your practice? Consider these tips:
- Gradually extend your sessions.
- Meditate outdoors for a change of scenery.
- Pause briefly during daily tasks to notice physical sensations or your surroundings.
“Even mundane activities, like reaching for a doorknob, can become mindful moments,” Lazar adds.
With meditation, small, intentional steps can pave the way for profound mental and emotional shifts. Whether you’re easing into it or expanding an existing practice, the journey offers rich rewards for the mind and soul.
