An Easy-Going Look at Some Serious Science
Hi, it’s Elizabeth Richardson here. Let me share a story with you, one that’s a little personal, a little amusing, and hopefully, very relatable.
I initially built this website after writing Playful Calm: Meditating Games for Modern Living. The book was born out of my own need to solve a problem—a big one. You see, I knew how beneficial meditation could be. I had read the research, experienced the occasional blissful moments, and even encouraged others to try it. But here’s the truth: I was struggling. My internal self-critic had taken charge, and let’s just say, she wasn’t exactly gentle.
Every time I sat down to meditate, I felt like I was failing. My mind would wander after 20 or 30 seconds, and I’d berate myself for not doing it “properly.” I needed to meditate to release resistance, but the pressure to “quiet my mind” only made the noise louder. It was a ridiculous, looping cycle—the kind you’d laugh about if it wasn’t so frustrating.
Looking back, I wish I could have seen the humour in it sooner. I mean, here I was: someone who had worked with world-renowned trainers, written over 15 books on living a happier life, and yet, I was stuck. Completely stuck. The irony wasn’t lost on me.
Then, one day, I stumbled across a simple phrase that shifted everything. I don’t remember where I read it, but it went something like:
You planned to meditate. You showed up for yourself. That’s a success.
Suddenly, I could breathe again. The tension lifted. I realized I wasn’t alone—there were others out there struggling too, likely sitting on their meditation cushions, silently battling their own inner critics.
This small realization led to some big changes. I started rewriting the meditation processes I’d used before, making them lighter, more playful, and easier to stick with. I experimented with moving meditations—walking while counting backwards from a random number—which kept my mind busy and gave my repetitive thoughts a chance to slow down. And then came the game-changer: using Artificial Intelligence.
One day I asked ChatGPT to write comforting words in just the right way, and my brain was hooked. I discovered that I didn’t even need to leave bed to meditate effectively. I could simply grab my phone, open a soothing reading meditation, and scroll—yes, scroll—instead of checking emails or social media. It felt indulgent, but it worked.
This was the beginning of something that hasn’t stopped growing. As I researched the history and science behind reading meditations, I realized they were more than just a personal comfort—they could be part of a modern mindfulness (or self-fullness) practice. We live in tech-heavy times, and scrolling, despite its bad reputation, can be incredibly satisfying. So why not harness it for good? Why not turn something we’re already doing into something beneficial? Scrolling can actually be a great way to find calm and connection.
By giving our brains something to focus on—like reading meditations—we take the pressure off trying to silence our minds. Instead of fighting against the flow, we go with it. And that’s where the magic happens.
So, is playfulness just a childish waste of time? Or could it be exactly what your brain craves?
Here’s The Good News: Your Brain Loves to Play
And when you let it, amazing things can happen. Want to know what science says about play? Research shows that playful activities:
• Increase neuroplasticity (your brain’s ability to create new connections)
• Release beneficial neurochemicals like dopamine and endorphins
• Reduce cortisol (the stress hormone)
• Enhance learning and memory formation
• Improve problem-solving abilities
Translation: Your brain literally works better when you’re having fun!
The Neuroscience of Play and Meditation
1. The Relaxation Response
The Science: Dr. Herbert Benson’s research at Harvard Medical School shows that the relaxation response (the opposite of fight-or-flight) is more easily triggered when we’re in a state of enjoyment.
What This Means for You:
Forcing yourself to meditate = Stress response. Playful meditation = Natural relaxation. Your body knows this instinctively!
2. The Default Mode Network
The Science: Research from Yale shows that the brain’s Default Mode Network (DMN) – often called the “monkey mind” – actually helps with:
• Creativity
• Problem-solving
• Emotional processing
• Memory consolidation
What This Means for You:
Your wandering mind isn’t your enemy. Those random thoughts during meditation? They’re part of your brain’s maintenance system. Fighting your natural brain patterns creates unnecessary stress.
3. Neuroplasticity and Play
The Science: Studies from the University of Lethbridge show that play:
• Creates new neural pathways
• Strengthens existing brain connections
• Improves cognitive flexibility
• Enhances adaptive behaviours
What This Means for You:
• Each playful meditation session is literally rewiring your brain for the better. • The more you enjoy your practice, the stronger these positive changes become. • You’re not just having fun – you’re building a better brain!
The Chemistry of Joy: Your Brain’s Feel-Good Cocktail
When you combine play with meditation, your brain releases:
1. Dopamine (The Reward Chemical)
• Makes you feel accomplished
• Helps maintain focus
• Increases motivation
Fun fact: Your brain releases more dopamine when you’re enjoying your meditation than when you’re forcing it!
2. Serotonin (The Happiness Helper)
• Improves mood
• Reduces anxiety
• Enhances emotional regulation
Fun fact: Smiling during meditation, even a tiny bit, boosts serotonin production.
3. Endorphins (The Natural Pain Relievers)
• Create feelings of well-being
• Reduce stress and discomfort
• Improve sleep quality
Fun fact: Gentle movement during meditation increases endorphin release.
4. Oxytocin (The Connection Chemical)
• Increases feelings of safety
• Enhances social bonding
• Reduces stress
Fun fact: Being kind to yourself during meditation boosts oxytocin production.
The Research on Resistance: Why Fighting Your Brain Doesn’t Work
The Science: Studies on thought suppression (trying to force your mind to be quiet) show that it:
• Increases the frequency of unwanted thoughts
• Raises stress levels
• Reduces cognitive performance
What This Means for You:
• Trying to force your mind to be quiet makes it louder. • Fighting your thoughts creates more thoughts. • Playful acceptance works better than serious resistance
The Evidence for Ease: Why Gentler Is Better
Research from multiple universities shows that gentle, enjoyable approaches to meditation lead to:
• Better long-term adherence to practice
• Improved outcomes
• Greater psychological flexibility
• Enhanced emotional regulation
• More sustainable results
Practical Applications of the Research: How to Use This Science
1. Start with Small Wins
• Science shows tiny successes build stronger neural pathways
• Each small enjoyable moment strengthens your practice
2. Embrace Imperfection
• Research confirms that variation in practice enhances learning
• Your “mistakes” are actually helping you learn better
3. Move If You Need To
• Studies show movement helps integrate meditation benefits
• Stillness is optional, awareness is key
4. Make It Social
• Research confirms social support enhances learning
• Finding a playful meditation buddy amplifies benefits
The Bottom Line: What All This Research Really Means
1. Making meditation more enjoyable is scientifically sound
2. Play isn’t just fun – it’s a powerful brain-changing tool
3. Being kind to yourself during meditation is scientifically proven to work better
4. Your wandering mind is part of your brain’s natural optimization process
5. Small, enjoyable sessions are more beneficial than forced long ones
A Final Note from Science (and from Me)
Research consistently shows that the most effective meditation practice is one that you’ll actually do. By making your practice enjoyable, you’re not just making it more pleasant – you’re making it more effective. Remember: Your brain is literally designed to learn better through play. You’re not being less serious about meditation by making it fun – you’re being more scientifically aligned!
Does that help you feel any better? Do you realise that there’s nothing wrong with you and there has never been anything wrong with you. I hope so. Let me know in the comments. ~ Elizabeth Richardson xox
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