So you can control how your body responds to stressful situations by adopting relaxation practices such as meditation. To date, more than 1,300 studies have documented the effectiveness of meditation as a health practice. Meditation can lower heart rate, muscle tension, stress hormone secretion and resting blood pressure. Many hospitals and medical clinics use meditation in stress management and other health promotions programs. Though many forms of meditation exist, they generally produce the same healthful benefits.
Meditation costs nothing, requires no special equipment and demands only a small investment of time.
Research has shown that just 15 to 20 minutes of meditation twice a day is enough to produce beneficial results, and some experts believe even shorter sessions can be effective. What matters most is consistency meditate everyday, if possible. Learning to observe your thoughts and feelings as they happen allows you to step back from them and control your responses, rather than automatically reacting and getting caught up in the constant activity of your mind. Just as you train your body through consistent programs of exercise, you train your mind through a consistent practice of meditation. Find your own space where you feel calm, such as a secluded room, a park or a place of worship.