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JM: An early, small study suggests that mindfulness may help boost the immune system. By serving as a buffer against stress, mindfulness may also lower the risk of heart disease.

One kind of meditation technique that’s good for beginners is a body scan meditation, which helps us check in with our bodies by mentally scanning each part.

Meditation has proven benefits, but the style that works best depends on a person's habits and preferences. In this episode of The Science of Happiness, we explore walking meditation, a powerful practice for feeling more centered and grounded. Dan Harris, host of the award-winning 10% Happier podcast, shares how walking meditation helps him manage the residual stress and anxiety from years of war reporting and high-pressure TV anchoring.

A mantra, or a word or phrase that you repeat to yourself silently, can be used as an anchor for your awareness during meditation. In some practices, a mantra is given to you by a teacher. You can also use your own.

The raisin exercise, where you slowly use all of your senses, one after another, to observe a raisin in great detail, from the way it feels in your hand to the way its taste bursts on your tongue.

For example, drug addictions, at heart, come about because of physiological cravings for a substance that relieves people temporarily from their psychological suffering. Mindfulness can be a useful adjunct to addiction treatment by helping people better understand and tolerate their cravings, potentially helping them to avoid relapse after they’ve been safely weaned off of drugs or alcohol. The same is true for people struggling with overeating.

First of all, a great deal of research suggests that mindfulness can help healthy people reduce their stress. And thanks to Jon-Kabat Zinn’s pioneering MBSR program, there’s now a large body of research showing that mindfulness can help people cope with the pain, anxiety, depression, and stress that might accompany illness, especially chronic conditions.

Like many other aspects of meditation, whether to practice before or after exercise is mostly a personal preference. It may also feel different for you from day to day.

This basic meditation technique uses an anchor, such as the breath or a sound, to help steady our attention and allow our awareness to come more fully into the present moment.

The more we practice, the more we can see thoughts for what they are: just thoughts. It’ll get easier to let them go and “get out of our heads” to be more engaged in what we’re doing, whether we’re spending time with family, making time for self-care, or working against a deadline.

As long as our back is straight, our neck and shoulders are relaxed, and our chin is slightly tucked, we can sit wherever we feel comfortable for the length of the meditation. We can sit on relaxing sounds our couch, a dining or office chair, propped up by pillows on the bed, or on a cushion.

It’s often said that meditation may be simple, but it isn’t easy. And this makes sense. It’s not part of our normal routine to sit quietly, without any distraction, and just… breathe.

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

Taken together, the studies suggest that mindfulness may impact our hearts, brains, immune systems, and more. Though nothing suggests mindfulness is a standalone treatment for disease nor the most important ingredient for a healthy life, here are some of the ways that it appears to benefit us physically.