We’re admittedly biased, but the primary goal at Mindfulness.utilizando is to help people develop a daily practice of meditation. The most common feedback we receive for our app is how useful it is for beginners to start and sustain a meditation practice.

JM: We had the idea a few years ago to institute five minutes of silent meditation before staff meetings. People were enthusiastic about the idea, and we’ve been doing it ever since.

Mindfulness practices of MBCT allowed people to be more intentionally aware of the present moment, which gave them space to pause before reacting automatically to others. Instead of becoming distressed about rejection or criticism, they stepped back to understand their own automatic reactions—and to become more attuned to others’ needs and emotions.

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Pair meditation with another daily activity, such as a 1-minute meditation as you wait for your morning coffee or tea to cool, or as you sit in the carpool lane.

So, pelo matter why we want to start meditating — to feel less stressed, get better sleep, be more focused, or improve relationships — every meditation is one step spirituality closer to building healthier habits for a happier mind.

’s former book review editor and now serves as a staff writer and contributing editor for the magazine. She received her doctorate of psychology from the University of San Francisco in 1998 and was a psychologist in private practice before coming to Greater Good

That said, some types of meditation, including guided meditation and yoga nidra, are often done lying down. You’re less likely to drift into sleep when following someone’s voice.

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Since that time, thousands of studies have documented the physical and mental health benefits of mindfulness in general and MBSR in particular, inspiring countless programs to adapt the MBSR model for schools, prisons, hospitals, veterans centers, and beyond.

Meditation creates the conditions for us to see things more clearly, feel calmer and content, and be kind to ourselves and others no matter what’s happening in our lives.

Ideally, we meditate a few times a week or daily. But even completing one meditation can lead to a reduction in mind wandering. We’ll feel more and more benefits the more we practice. Research shows that 30 days of Headspace reduces stress by a third and improves satisfaction with life.

Meditation doesn’t require much. But it’s easiest to get started knowing these meditation basics:

Studies have found effects on markers of inflammation, too—like C-reactive protein, which in higher levels can harm physical health. Research shows that people with rheumatoid arthritis have reduced C-reactive protein levels after taking an MBSR course versus being on a waitlist for the course.