Just 13 minutes a day of regular meditation can make a significant impact on your life. It has the potential to change your fate, lifting you from stress to happiness.

Dr Sara Lazar, a neuroscientist from the Mass General Research Institute of Massachusetts Medical School, conducted studies revealing that consistent meditation thickens specific brain areas. This thickening enhances your ability to cope with life’s challenges and stressful situations. The happiness set point theory suggests that meditation can calm overactive brain areas, fostering joy and pleasure.

Meditation induces positive changes in the amygdala, a cluster of neurons responsible for processing life-threatening information. Through regular practice, the amygdala doesn’t grow larger; instead, it shrinks. This part of the brain, linked to anxiety, fear and stress, becomes physically smaller in meditators. Dr Shaheen Lakhan, a neurologist, describes the amygdala as a tiny almond-shaped structure influencing emotions like fear, anger, pleasure and anxiety.

While the amygdala’s responses are crucial for detecting danger or managing stress, they can become overactive in trauma survivors, contributing to conditions like post-traumatic stress disorder. Research also connects the amygdala to mood disorders, including major depressive disorder.

On a neurological level, consistent meditation leads to the shrinking of the brain’s fight-or-flight region, known as the amygdala. Meditation practices also create connections between the prefrontal cortex and the amygdala, releasing tension.

Meditation is not an exact science, but a general consensus suggests aiming for at least 10 minutes a day to experience its benefits. However, individuals respond differently to it, so you can also experiment with longer sessions.

Meditation offers cognitive, emotional and physical health benefits. Recent neuroscientific discoveries reveal that this practice can literally rewire brain circuits, enhancing both mind and body health. These advantages align with the understanding that the brain is adaptable, a concept known as neuroplasticity. The remarkable aspect of meditation is its ability to bring about short-term and long-term benefits for both the brain and the body. It improves mood, boosts energy and reduces stress.

A Harvard study revealed that triggering the body’s relaxation response, even for a few minutes, can impact our genes. Meditating, even once, can downregulate genes linked to inflammation and upregulate those associated with DNA stability. Other immediate benefits include stress reduction, lower blood pressure, and improved attention. It might even enhance decision-making.

Meditation is for everyone, including those who believe they can’t sit still. All you need is a bit of guidance on how to train your brain, and soon you’ll harness the power of your mind, improving your life.

Here are 10 simple tips to start meditating right now and establish a daily practice:

Get comfortable:

Meditation doesn’t need to be complicated. Start by sitting comfortably. If you’re flexible, sit cross-legged on the floor, using a cushion, bolster, or blanket. If not, sit in a chair with your feet on the floor.

Make it a ritual:

Designate a specific space for meditation, even if it’s just a candle, picture, or crystal. Practice at the same time daily and follow the same routine for each session.

Sit tall:

Maintain an upright posture by straightening your spine. If needed, sit in a chair or lean against a wall. Keeping your spine straight boosts circulation and helps you stay alert.

Start small:

Begin where you are. If 10 minutes feels too much, start with five. Gradually add a minute each week until you reach 30 minutes or more for each session.

Be kind to yourself:

According to meditation teacher Sally Kempton, meditation is all about your relationship with yourself. Practice radical acceptance, compassion and unconditional love. Embrace your complex mind, surrender to who you are, and be present in the moment. And don’t forget to smile!

Note your excuses:

Meditation involves self-inquiry. Pay attention to the excuses you make—feeling too tired or lacking time. Observe how your mind rationalises when you break your commitment. Understand without judgment, then recommit to your practice without making excuses.

Find a meditation buddy:

To overcome excuses, accountability is key. Partner with someone to meditate with, whether it’s a friend starting meditation or joining a Facebook group or online course. The struggle is normal, but it will become easier.

Practice makes perfect:

Following Ashtanga guru Patthabi Jois’s advice, see meditation as a mental exercise. Train your brain to focus, concentrate, and let go. With consistent practice, it will become easier over time.

Just breathe:

While our minds often dwell on the past or future, the breath anchors us in the present. Focus on your breath to keep your mind in the here and now.

Start a meditation journal:

After each meditation session, reflect on your feelings. Take note of what’s happening in your body and your emotional state. Record any changes so that they become apparent in both your body and conscious mind. When you encounter resistance to meditation, refer to the notes in your journal to remind yourself of its benefits. This will keep you motivated and committed.

Ojha is a meditation teacher with a PhD in communication. He can be reached at [email protected]