Altered Traits Summary

How does meditation transform the mind and body, making you not just calmer but also kinder and more focused?

1. Meditation Comes in Two Basic Forms

Goleman, one of the authors, explored ancient meditation techniques during his time in India, learning two primary forms of this practice. The first involves focusing on a single object or sensation, such as breathing, to train the mind in attentiveness and calm disturbances. The second emphasizes observing thoughts without reacting, fostering a sense of emotional neutrality.

The first type encourages mental stability by narrowing attention to one thing, like breathing. This focused practice quiets mental chatter over time, enabling a more centered mind. The second style allows meditators to acknowledge thoughts without attachment or judgment, fostering equanimity and disconnecting emotion from thought.

Both forms offer unique benefits—heightened awareness, emotional resilience, and self-control. By choosing one based on your goals, you'll tap into meditation's many rewards.

Examples

• Buddhist meditation rooted in the Visuddhimagga utilizes breathing to sharpen concentration.
• Observational meditation inspired by Gautama Buddha cultivates a sense of balance by detaching from one's thoughts.
• Beginners often find focusing on breathing a simpler entry point into mindfulness.

2. Meditation Reduces Stress and Emotional Reactivity

Meditation evolves our responses to stress and emotion by rewiring how our brain processes these triggers. Studies have shown this practice lowers stress hormones such as cortisol and reduces excessive reactions to emotional stimuli.

In 2012, research proved that teachers who meditated recovered from stress-inducing events faster. Similarly, advanced meditators subjected to stress tests had a significantly minimized cortisol output. Their emotional centers, the amygdalae, were less reactive because of strengthened connections to the prefrontal cortex, responsible for rational thinking.

This strengthened emotional regulation fosters stability and balance, helping individuals stay steady in chaotic or overwhelming situations.

Examples

• Meditators in 2016 studies showed faster recovery from stress-inducing tasks like arithmetic problem-solving under scrutiny.
• Those practicing compassion meditation exhibited less brain activity in emotional areas when faced with distressing imagery.
• Long-term meditators experienced reduced cortisol levels even months after dedicated practice had ended.

3. Multitasking Drains the Brain, Meditation Restores Focus

The multitasking demands of modern life stretch our mental resources thin, leading to exhaustion and inefficiency. Studies confirm that our brains aren’t built for juggling multiple activities—attention frequently falters, costing time and productivity.

Meditation counters this by improving focus. In several experiments, meditation practice heated up participants' concentration abilities. Even short sessions neutralized the distractions that multitaskers typically face. Students who meditated boosted their test performance and maintained longer periods of focused attention.

By helping the brain train on single-pointed tasks, meditation aligns a wandering mind and preserves vital energy.

Examples

• A study found 10-minute breathing meditation boosted concentration compared to mindless internet browsing.
• Meditation reduced distractions and improved test scores for students preparing for graduate school exams.
• Chronic multitaskers who tried meditation started showing steadier levels of mental attention.

4. Meditation Interrupts the Brain's Restless Default Mode

When the brain isn't occupied, it reverts to a drifting state called the default mode, which often leads to unhappiness. This state churns through memories, fears, and anxieties cyclically—often worsening our mood.

Meditation intercepts these patterns by restructuring brain activity in moments of idleness. Regular meditators form stronger neural links between the prefrontal cortex and areas like the posterior cingulate cortex. These new pathways quiet mental wandering, fostering contentment and clarity.

As meditation redirects mental energy during resting states, it sabotages self-critical, unhappy mental loops.

Examples

• In 2011, brain scans showed meditation restructured default network activity, disrupting negative thought spirals.
• Meditation improved focus and mood in participants of studies who reflected on their mental states during resting.
• Many meditators report feeling happier because meditation reduces ruminating on the past or future.

5. Meditation May Strengthen and Preserve the Brain

Research has revealed meditation potentially builds thicker areas in the brain linked to emotional perception, self-control, and concentration. Regular practice could even slow brain cell deterioration during aging.

One study showed the insula and prefrontal cortex grew healthier in meditators, improving bodily awareness and decision-making. Older meditators demonstrated the brain age of people many years younger. This suggests meditation may prevent cognitive decline.

However, more work is needed to isolate which meditation practices target which areas of the brain, leaving room for discovery.

Examples

• Meditation led to thicker prefrontal cortices and less deterioration in older meditators’ brains.
• A 2014 study linked meditation with better self-regulation capabilities.
• Participants reported overall improved memory retention and clarity after meditation.

6. Meditation Provides Relief for Depression

For many, battling depression without medication feels impossible. Mindfulness meditation offers an alternative, gently guiding those affected toward restoring balance.

Mindfulness-based cognitive therapy prevents relapses, particularly in cases stemming from trauma. Studies highlight its effectiveness in reducing untreatable depression, allowing participants to reshape their emotional responses. By reinforcing brain areas like the insula, meditators can take a step back from being overwhelmed.

Meditation shines as a non-drug intervention for depression, offering hope to those seeking solace outside pharmaceuticals.

Examples

• Oxford studies have successfully applied mindfulness therapy to depressed patients, lowering relapse rates by 35%.
• Mindfulness helped pregnant women manage antenatal and postpartum depression without medication risks.
• Male prisoners who practiced regular meditation saw notable drops in their anxiety levels.

7. Advanced Meditation Amplifies Compassion

A Tibetan yogi exhibited an extraordinary brain response to compassion-focused meditation. Neurological monitoring showed unmatched activation in regions connected to empathy and concern.

This practice elevates one's compassion by inviting practitioners to extend love and care beyond personal circles. Yogi experiments suggest being compassionate engages the brain more dynamically and might build reserves of emotional energy.

Through practice, extending compassion becomes almost limitless—a trait with remarkable personal and societal potential.

Examples

• A Buddhist monk's recorded 800% neural activation in empathy-related regions during compassion meditation.
• Compassion meditation showed a direct connection to a person's willingness to aid those in distress.
• Brain scans identified these spikes were deliberate responses to meditative intention, not involuntary actions.

8. Even Small Meditation Sessions Bring Results

Not everyone has hours to spend meditating a day. Thankfully, just a few minutes per session can spark benefits like stress relief and enhanced focus.

Beginners have seen reduced amygdala activity with as little as 30 hours of mindfulness meditation. Concentration exercises lasting under 10 minutes improve work performance. Compassion and kindness exercises, practiced for a few days, already transform emotional processing.

Short-term meditation initiates positive shifts, but lasting change depends on maintained discipline and extended practice.

Examples

• Eight minutes of meditation per day improved student focus within two weeks.
• Seven sessions of loving-kindness meditation activated brain reward zones associated with happiness.
• After short periods, people began experiencing firmer control over distractions.

9. Longer Practice Produces Deeper Benefits

Meditation builds over time. People who invest years experience profound effects—from sharper mental clarity to increased emotional resilience. As compassion meditation grows deeper, so does empathy's reach, enabling a richer connection to others.

Long-term practitioners report better mood balance, calm reactions under strain, and a significant drop in stress hormones. These results demand dedication but underline meditation’s transformative power.

It's an incremental practice with exponential returns, reshaping life fields such as relationships, work, and personal purpose.

Examples

• Yogi participants in studies revealed repetitive practice creates enduring emotional stability.
• Decreased levels of cortisol were directly tied to years spent meditating.
• Extensive practitioners found themselves committing more acts of altruism naturally.

Takeaways

1. Dedicate at least five minutes a day. Short yet consistent sessions make meditation accessible and impactful for everyone.
2. Think of your breath as your anchor. When the mind drifts, return your attention to your breathing to rebuild focus.
3. Consider compassion training. Practice loving-kindness meditation to foster empathy for yourself and others around you.