Your physical body isn’t the only thing that needs a break from time to time. Many people take for granted the severe effects that a stressed mind can bring upon them. Meditation is one of the best ways to deal with those negative effects. However, know that meditation isn’t as simple as closing your eyes, sitting criss-cross and saying “mmm” in a low tone.

You will need to put some work into it.

Scientific Health Benefits of Meditation

First, what are the scientific health benefits of meditation? The following effects have been proven by researchers to be the benefits of meditation.

1. Reduces Stress and Anxiety

Stress and anxiety are the leading causes of depression among people today. With the noise of the news, problems from friends and family, daily traffic, and all of those loud, intrusive thoughts, meditation will be a well-deserved break from all the noise of daily life.

2. Promotes Self-Reflection

Meditation gives us the time to dig deep into ourselves and find the roots of the problem. Our emotions affect our thoughts immensely, and stress makes us doubt ourselves and our judgment. While meditating, your mind will be clear of all obtrusiveness. It will help you find a deeper understanding of yourself and your unchecked emotions.

3. Increases Clarity and Memory

All the hustle and bustle of life can lead us to become forgetful or unaware of our surroundings. Meditation clears the fog from your mind by improving your attention span and memory retention. By clearing your mind and breathing easily, everything else follows suit.

4. Improves Mood and Sleep

Meditation can act as a “reset” for a stressed mind. Sometimes, much like a computer needs refreshing, your mind needs an hour or two to refresh itself. A bad mood can’t stay if you don’t dwell on the feelings you get from it. One good session can bring you back to good spirits.

How to Meditate

Now that you know what you can get from meditation, let’s try it out for real. Everybody meditates differently, but these are the four core things you must do.

1. Stay Still

Stop. Whatever it is, wherever you are, just stop. No moving, talking or thinking. Focus on keeping your body still as much as possible. You can close your eyes, or stare at one object of your choice. What’s important is that your eyes are not wandering. Your legs should not be shaking and make sure your hands are free. Clear your space of cellphones and other gadgets.

2. Breathe Easy

It all comes back to breathing. Take a deep breath and exhale slowly. Do this for as long as it takes for you to be calm. When a problem is getting too stressful or you can’t take much more, close your eyes and breathe. No matter where you are in life, as long as you can breathe, your mind can always be clear.

3. Block Everything Out

It’s best if it’s silent, but non-intrusive music works as well. Focus on silence or music. Wear earplugs if you need to. Don’t look for distractions. The only thing you don’t block out is yourself.

4. Think of Nothing

This is what people find most difficult about meditation. How can someone just stop thinking? It’s not easy, but you have to try. It helps to focus on one thing. Think of nothing at first, but one thing. Eventually, thinking about that one thing will fade into thinking about nothing. Once you have no intrusive thoughts, feel free to reflect on your meditation. What’s important is that you don’t think about anything but what’s happening right now.