B
ased on a large corpus of growing
research and a myriad of personal
accounts, mindfulness is now
well-accepted for its psychological
and physiological benefits.
Since 2005, when Sara Lazar published her
landmark trial about mindfulness practice
increasing the volume of the prefrontal
cortex, an array of studies continuously
reveal that mindfulness alters brain anatomy
and functioning, usually with a spotlight on
prefrontal cortical change (PFC).
A frontal lobe structure, the PFC is
responsible for emotion regulation,
psychological resiliency, the reappraisal of
habitual ways of thinking and perception.
So, discovering mindfulness enhances
PFC functioning, makes the practice more
attractive, and nicely aligns with what
meditators have reported for so many years.
However, there can be a little glitch.
Mindfulness seems to require a base level ofThe mindful spiral
Yoga can actually aid your mindfulness practice.
Heather Mason presents some of the science behind it
strength in this structure and individuals with
mental health issues tend to have smaller
PFCs, making mindfulness more challenging.
Unsurprisingly, attempts at formal
mindfulness may become overwhelming,
as silent practice may heighten rumination
rather than enhance objective observation of
the mind as mindfulness is intended to do.Role of yoga
This is where yoga can be extremely helpful.
Research finds that controlled breath and
movement send signals to the brain in
an upward cascade that may encourage
plasticity, effectively facilitating mindfulness.
In 2012, Streeter formulated a hypothesis
that yoga influences input sent from the
vagus nerve to the brain, increasing the
release of the neurotransmitter GABA,
which through repetition, positively alters
frontal lobe circuitry. Likewise, in 2015, Gard
found that a yogi’s brain displayed greaterconnectivity between the caudate and other
structures. The caudate is responsible for
both initiation and inhibition of movement
and cognition. Schmalzl (2015) provided
a rationale for the caudate’s connectivity,
basically, asana involves constant initiation
and inhibition of movement. Remarkably,
she noted, this process may organically
strengthen cognitive flexibility.
Consequently, for people who may have
a hard time shifting the mind’s responses,
yoga supports the brain change that allows
this to happen. The result is an enhanced
ability to be mindful and all the benefits
associated with it. And, since asana naturally
engenders mindfulness of the body, as
we stay present with a host of arising
sensations, the practice circles back onto
itself creating an ascending mindful spiral.Heather Mason is founder of The Minded
Institute (themindedinstitute.com)