Meditation and the Mindbody Connection

Meditation and the Mind Body Connection

Have you ever been in the middle of your day when your mind suddenly returns to a conversation you had earlier? Perhaps it was a disagreement with a colleague. Hours later, you find yourself replaying the conversation in your mind. As you do, emotions begin to resurface. Your body may respond with tension, shallow breathing, or a faster heart rate. Even though the conversation has ended, your nervous system is responding as if you are having that conversation again with your colleague.

The same process can occur with pleasant experiences. You may recall a calm dinner with a loved one. As you visualize the setting and the feeling of connection, your body responds differently. Your breath slows, your muscles soften, and you may notice a sense of ease. In both situations, nothing is happening in the present moment. Your body is responding to your thoughts.

This illustrates the close relationship between the mind and body and how awareness can influence our physical state.

Stress and the Nervous System

When stressful experiences are replayed in the mind, the body may activate the fight or flight response. This response is designed to protect us when there is a real threat. The brain prepares the body for action by increasing muscle readiness and alertness.

When this response is activated repeatedly through ongoing stress or rumination, without opportunities to return to a calmer state, it can place strain on the body. Chronic activation of the stress response has been linked to both physical and emotional health concerns.

The Mayo Clinic identifies chronic stress as a risk factor for anxiety, depression, digestive issues, heart disease, muscle tension, headaches, and sleep difficulties¹. Supporting the nervous system is an important part of overall well being.

Meditation as a Supportive Practice

Meditation is a practice that can support the nervous system by helping bring awareness back to the present moment. It involves gently paying attention to an object, sensation, or experience without judgment. Rather than trying to stop thoughts, meditation encourages noticing them and allowing them to pass. Meditation also helps remove the emotions that are often attached to the thoughts creating less stress and improving physical and emotional health.

There are many forms of meditation, but two commonly practiced approaches are focused attention and open monitoring. Both help increase awareness and reduce automatic reactivity.

Focused Attention

Focused attention meditation involves directing attention toward a single point, such as the breath, a sound, or a physical sensation. This approach is commonly introduced in yoga classes through breath awareness.

When attention wanders, which is normal, it is gently brought back to the chosen focus. This practice helps anchor attention in the present moment and can feel especially supportive for those new to meditation.

Open Monitoring

Open monitoring meditation involves observing thoughts, sensations, and emotions as they arise, without engaging with them. Thoughts are noticed rather than followed.

For example, a memory of a past conversation may appear. Instead of reliving the emotional response, you observe the thought and allow it to pass. This creates space between the thought and the reaction, which can reduce emotional intensity.

Open monitoring helps reinforce the understanding that emotions are experiences we have, not definitions of who we are. They are temporary and can change.

Observing Thoughts

One example of open monitoring is thought observation meditation. During this practice, thoughts are noticed as they arise and fade, without judgment. Some people find it helpful to label thoughts, such as noticing when the mind is replaying past events or planning for the future. This can increase awareness of mental habits and help create space between thoughts and emotions. With practice, this awareness can lead to greater emotional balance and a sense of choice in how one responds.

Why People Meditate

People begin meditating for many reasons, including reducing stress, improving mental health, sleeping better, managing chronic pain, and developing greater focus. Many hope meditation will support a calmer mind, improved emotional regulation, and a greater sense of presence in daily life.

How to Begin

There is no single correct way to meditate. Begin in a quiet and comfortable space. Sitting or lying down is fine as long as the body feels supported. Gently bring your attention to your breath. Thoughts will arise, and this is expected. When you notice your attention has wandered, calmly return it to the breath. Recognizing that your mind has wandered and bringing it back is not a mistake. It is part of the practice and strengthens awareness over time.

Meditation as a Skill

Meditation is a skill that develops with regular practice. Over time, it can become a reliable resource that supports calm, clarity, and resilience during challenging moments.

What Research Tells Us

Research on meditation has expanded significantly over the past several decades. Advances in neuroscience and the understanding of neuroplasticity have contributed to this growth. Studies show that meditation is associated with changes in brain regions related to emotional regulation, attention, sensory processing, and pain perception² ³. Research also suggests that meditation may reduce anxiety, support mood regulation, and decrease the intensity and unpleasantness of pain by changing how the brain processes both sensation and emotional response³.

There are many benefits to beginning a meditative practice. Find a practice that aligns to you and your needs. It may be the tool that will help you the most!

References

1. Mayo Clinic Staff. Chronic stress puts your health at risk. Mayo Clinic. August 1, 2023. Accessed January 13, 2026.https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

2. Loizzo J. Meditation research, past, present, and future. Ann N Y Acad Sci. 2014;1307(1):43–54.

3. Calderone A et al. Neurobiological Changes Induced by Mindfulness and Meditation. Biomedicines. 2024;12(11):2613.