Meditation: 5 Simple Ways to Calm Your Mind and Get Started

What does science say about meditation?

Research suggests that meditation can have real psychological benefits. Studies have found small-to-moderate improvements in areas such as stress, anxiety and depressive symptoms. There is also evidence that mindfulness practices can improve sleep quality for some people.

Research has even looked at what happens physically. A systematic review found changes in several physiological markers associated with stress, including cortisol, blood pressure and heart rate, although effects differ between meditation techniques and populations.

5 simple tips to start meditating

1. Start with just 2 minutes

Forget about meditating for 30 minutes. Sit somewhere comfortable, close your eyes and set a timer for two minutes. That's it. Make starting ridiculously easy.

2. Focus on your breathing
Feel yourself breathing in and out. Your mind will wander, that's completely normal. Notice it and gently return to your breath. That returning of your attention is actually part of the practice.

3. Use calming music
Silence isn't for everyone. Put on relaxing instrumental music, nature sounds or a guided meditation. Close your eyes and simply focus on what you hear. Whenever your thoughts wander, bring your attention back to the music.

4. Try a body scan
This is one of the easiest ways to get out of your head and into your body. Start with your feet and slowly move your attention upward: legs, stomach, chest, shoulders, face. Notice tension, warmth or other sensations without trying to change them.

5. Connect meditation to an existing habit
Meditate after waking up, before your first coffee or just before bed. Don't focus on doing it perfectly. Focus on doing it regularly as practice really makes it easier and better.

Start with two minutes today. Your mind doesn't need to become empty. It just needs to calm down a little.