There are two kinds of meditation: one improves your concentration and the other is analytic (emotions or experiences or people). This is the first:

HOW
1) Sit cross-legged on floor or in a chair with ankles under knees, feet planted & back away from chair
2) Relax hands in lap or on thighs
3) Allow spine to be in natural curves, open chest, upright but no back support (use your core to hold you in place)
4) Chin slightly tucked and gaze dropped or eyes closed
5) Gently rest your mind on your breath, noticing the inhale and exhale
6) When thoughts pop into your mind, label them thinking and let them go, coming back to the breath

This is not about having an empty mind, it’s about gently letting go of your thoughts and not following them – noticing where your mind goes when you are observing the internal (thoughts, pains, hunger) and external world (pets, cars, kids, dishwasher). Does it go to the past? Or the future?

WHEN
I do in immediately upon waking
It’s great to do in the middle of the day and the end of the day right before bed.
KEY – do it every day at the same time: that’s what will make it a habit.

WHY
Meditation teaches you about your own mind
Meditation teaches you to let go
Meditation teaches you to pause before you react
Meditation can change your brain – increases empathy areas, reduced reaction to emotional events
Meditation improves your ability to be kind to yourself
Meditation makes you happier
Meditation improves your immune function
Meditation creates more balance and healthy modifications in your body (blood pressure, lung function, cortisol levels)

Do it for a minimum of 12 minutes to start changing your brain!