How Mindfulness Changes the Brain
- Clair Lewoski
- May 22
- 3 min read
Updated: 3 days ago
How Mindfulness Changes the Brain—and Why It Matters for Your Mental Health
By Clair Lewoski
As a psychotherapist, one of the most transformative tools I use with clients is mindfulness. But why does it work so well? A powerful article titled 'The Neuroscience of Mindfulness: How Mindfulness Alters the Brain and Facilitates Emotion Regulation' dives into the science behind it—and the findings are nothing short of remarkable.In this blog, I want to break down key insights from this research and show how mindfulness doesn’t just change how you feel—it changes your brain. And importantly, I’ll explain how I can support you in using these insights for meaningful change.
1. Mindfulness Literally Rewires Your Brain for Emotional Resilience
The article outlines how mindfulness affects several regions of the brain responsible for emotional processing and regulation:- Increased activation in the prefrontal cortex (PFC) – the part of your brain responsible for rational thinking, decision-making, and regulating emotions.- Decreased activation in the amygdala – the brain's "alarm system" responsible for fear and emotional reactivity.- Greater connectivity between the PFC and the amygdala – meaning the rational brain can better calm the emotional brain.
👉 In therapy, I help clients build this emotional resilience by integrating mindfulness techniques that strengthen these very pathways—through breathwork, body scans, and guided focus practices.
2. Mindfulness Is Not One-Size-Fits-All—There Are Two Key Types
The article makes an important distinction between:- Dispositional mindfulness: A natural tendency to be present.- Intentional mindfulness: Learned practices like meditation that grow your mindfulness “muscle.”
👉 I work with clients at every stage—from total beginners to experienced meditators—to help them find mindful practices that fit their lifestyle and personality.
3. Emotion Regulation Is the Missing Link Between Mindfulness and Mental Health
Mindfulness strengthens emotion regulation—the ability to notice, name, and manage feelings without being overwhelmed. It activates brain regions such as:- Anterior cingulate cortex (ACC)- Insular cortex- Prefrontal cortex (PFC)
👉 In therapy, we use this framework to help you understand your emotional patterns and develop mindfulness-based tools to navigate them.
4. Even Short-Term Mindfulness Training Works
Research shows that:- 4 days of mindfulness training reduces anxiety and improves focus.- 8 weeks increases gray matter in the brain.- 10 hours already begins rewiring white matter.
👉 I introduce clients to short, structured mindfulness practices early in our work together—realistic techniques even 5 minutes at a time.
5. Mindfulness Helps Break the Cycle of Rumination and Self-Criticism
Mindfulness decreases activity in the brain’s default mode network (DMN), responsible for worry and self-judgment. Instead, it increases activity in areas linked to present-moment awareness and compassion.
👉 With clients, I use mindfulness to help observe thoughts without judgment—loosening the grip of negative self-talk and encouraging compassion.
6. You Can Become Less Reactive and More Present
Mindfulness trains your brain to notice internal experiences—like emotions, thoughts, or sensations—without automatically reacting. Experienced mindfulness practitioners show improved attention and less reactivity in the amygdala.
👉 In therapy, we develop your ability to pause and choose your responses, instead of being driven by emotions.
Final Thoughts: This Is More Than a Trend—It’s a Neuroscientific Shift
Mindfulness isn’t just a buzzword. It’s a science-backed method to:- Reduce anxiety and stress- Improve resilience- Increase emotional regulation- Strengthen awareness and compassionAnd it’s accessible to everyone. Whether you're overwhelmed or seeking clarity, mindfulness can help.
How I Can Help You
As a psychotherapist trained in mindfulness-based approaches, I can help you:-
Understand your emotional triggers
Build a personal mindfulness practice
Learn tools for emotional regulation and stress relief
Heal from anxiety, depression, trauma, or burnoutIf you're curious about how mindfulness can support your personal journey, reach out. Let’s take that step together.
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