Meditation - the practice of clearing your mind for mindfulness and well-being - emerged as far back as the 6th or 5th century BCE in numerous religious and spiritual practices. Since then, meditation has come to mean many different things for different practitioners and gained exposure as a part of yoga practice and classes nationwide. But these days, it seems like everyone is recommending meditation as a part of a healthy lifestyle, from self-help blogs to psychologists to medical professionals. This timeless practice of emptying your mind and focusing on your breathing (which can be done in short or long sessions; sitting, walking, or lying down; alone, in a group, or with a guide) seems fairly simple. So what makes it so good for you? And how can you get started?

The Benefits of Daily Meditation Practice

Meditation, when practiced regularly, offers an incredible amount of benefits for your mental health that last much longer than the time you spend meditating. The practice is well-known for its stress reduction benefits, but did you know that regular meditation can actually help you concentrate and stay focused all day? This benefit is huge in a world of near-constant distraction (thanks, technology) and something not enough people take advantage of. Meditation can also help you be happier, more self-aware, and more accepting of difference and change in your life, and can help with information processing and decision-making in the workplace.

Of course, meditation has more benefits than just your mental health; research is showing that practicing meditation often actually changes your brain's physiology in some really good ways. Scans showed that the brains of regular meditators were better preserved and better developed in the areas that govern memory and learning. Not to mention the fact that regular meditation helps to strengthen your immune system, lower high blood pressure, and increase energy levels.

A Beginner’s Guide to Meditation

Getting into the habit of doing something new can be difficult, especially if you feel like you don’t know what you’re doing. Here, we’ve included a brief beginner’s guide to solo meditation, adapted from stop and breathe:

  • Sit tall (if you plan on sitting)
  • Relax your body, especially your shoulders and jaw
  • Be still and silent
  • Breathe, focusing on your breath but breathing normally. Let your mind settle on the feeling of your breath in your nose, throat, and chest, and let interrupting thoughts simply flow in and out of your mind.
  • When you feel done, bring awareness back to your surroundings. There’s no right length of time, but 5-10 minutes is pretty standard for beginners.
  • Practice once a day, if you can, for the best benefits!