Meditation has been studied a great deal in recent decades. Research results vary, and meditation isn’t a promise or a replacement for care, but many people find a regular practice helpful in everyday ways.

Here are twelve ways a regular practice may help.

1. Feeling calmer

Many people find meditation helps them feel more relaxed.

2. Handling stress

A few quiet minutes can help you step back from stressful thoughts.

3. A steadier mood

Some people notice their mood feels a little more balanced.

4. Kinder self-talk

Meditation can help you notice harsh thoughts and soften them.

5. Self-awareness

You may notice your thoughts and feelings more clearly.

6. Focus

Practising attention may help you concentrate.

7. Patience

Sitting with whatever arises can build patience.

8. Kindness

Loving-kindness meditation focuses on warm wishes for yourself and others.

9. Noticing habits

Awareness can help you notice habits you’d like to change.

10. Rest

Some people find meditation helps them wind down before sleep.

11. Living with discomfort

Meditation may help you relate differently to uncomfortable feelings.

12. It’s simple and free

You can meditate almost anywhere, with no special equipment.

A gentle note

Meditation is a complement to care, not a replacement for it. Keep to any treatment you’ve been given, and let your existing care know what else you’re trying.

How little is enough

Sit quietly for three minutes today, letting your breath be natural.

For more, read How to meditate : everything you need to know to start meditation.

If you’d like to keep going with this, you’ll find a few gentle guides on the Guides page.