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In several studies, mindfulness meditation appeared to increase levels of T-cells or T-cell activity in patients with HIV or breast cancer. This suggests that mindfulness could play a role in fighting cancer and other diseases that call upon immune cells. Indeed, in people suffering from cancer, mindfulness appears to improve a variety of biomarkers that might indicate progression of the disease.  In another study, elderly participants were randomly assigned to an eight-week Mindfulness-Based Stress Reduction (MBSR) course or a moderate-intensity exercise program.

JM:You can start by learning how to practice mindfulness yourself, perhaps by taking a class, checking out a mindfulness app, or reading a book with instructions. If you’re happy with the benefits, you can build a community at work by telling your co-workers.

Ideally, you should meditate when you feel calm but alert, and when you won’t be distracted. If you’re a morning person, then meditating in the morning might be perfect for you.

Now, as you get more comfortable meditating, you may find yourself sometimes experiencing moments of spaciousness that feels like no thoughts are happening. If that occurs, cool! Enjoy the sensation. But thoughts happen. Becoming less attached to them is one of the main reasons why we meditate.

, it might help to practice being in the present moment. For example, throughout the day you could notice when your attention wanders to thoughts about the past or anticipation of the future, and redirect your attention back to just one thing—like your breath, your body, or something in your immediate surroundings.

Set a timer on your phone to remind you to meditate, or subscribe to a meditation app that sends you notifications.

According to the authors, meditation programs were not shown to be more beneficial than active treatments—such as exercise, therapy, or taking prescription drugs—on any outcomes of interest. The research is also raising some interesting nuances about the effectiveness of meditation for different populations. For example, one recent, large-scale, well-designed study found that the “gold standard” Mindfulness Based Stress personal development Reduction (MBSR) intervention for adults had no impact on depression or anxiety in teens.

Find “micro-moments” of mindfulness throughout the day to reset your focus and sense of purpose.

Not bad for a few minutes of sitting in silence, right? And it just gets better from here. Read on to learn more about meditation and how to start meditating yourself.

Mindfulness is good for our minds: Several studies have found that mindfulness increases positive emotions while reducing negative emotions and stress. Indeed, at least one study suggests it may be as good as antidepressants in fighting depression and preventing relapse.

PJ: Some tech companies have been criticized for harsh working conditions. Could mindfulness training become a “Band-Aid” fix to serious workplace problems?

Mindfulness helps prisons: Evidence suggests mindfulness reduces anger, hostility, and mood disturbances among prisoners by increasing their awareness of their thoughts and emotions, helping with their rehabilitation and reintegration.

It might be helpful to schedule meditation sessions like an exercise class or appointment. Or we could tack it onto an existing routine, like every time we increase your vibration shower or brush our teeth.

The benefits of meditation go beyond feeling more eliminate negative energy calm. Meditation has been found to support our health and also to improve our overall outlook. Maybe more importantly, meditation is a way to enter into a kinder, more generous relationship with yourself and others.