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Finally, mindfulness seems to increase concentration and focus. Research looking specifically at mindfulness in the workplace is relatively new. But there’s good reason to think it makes employees more satisfied and less stressed. A 2014 study of employees at the Dow Chemical Company, for instance, showed that mindfulness training increased vigor, lowered stress, and gave employees a greater sense of resiliency. Preliminary studies suggest that a program in mindfulness also can increase productivity and reduce the number of sick days.

The body is a wonderful touchstone for meditation. Use it to help guide your attention inward and to train it to notice what’s right happening in the moment.

Imagine a photocopier slowly moving over us, from our head to our toes, detecting any sensations in the body. As we scan down, we notice which parts feel relaxed or tense, comfortable or uncomfortable, light or heavy.

We know we’ll encounter the challenges we talked about here while we’re learning to meditate. When they pop up, we can return to this article to refresh ourselves on the basics and tips to get back on track.

JM: They’re practically synonymous but they’re not exactly the same. Mindfulness meditation is one form of meditation, but it’s not the only form. And formal meditation is one way to practice mindfulness, but it’s not the only way. Once you learn mindfulness skills, you can practice them at almost any moment of the day—sitting at your computer, stuck in traffic, even eating.

Meditation does seem to improve mental health—but it’s not necessarily more effective than other steps you can take. Early research suggested that mindfulness meditation had a dramatic impact on our mental health. But as the number of studies has grown, so has scientific skepticism about these initial claims. For example, a 2014 meta-analysis published in JAMA Internal Medicine

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.

It’s tempting to lie down to meditate, especially if you’re doing it before bed or right when you wake up. Ideally, though, you want to be in an upright seated position, to avoid any urge to fall asleep.

Mindfulness is not about living life in slow motion. It’s about enhancing focus and awareness both in work and in life.

But meditation is more like sleep. The harder we try to sleep, sometimes the harder it is meditation to drift off. When we sit to meditate, if we try hard to empty the mind, it tends to feel full.

But having something to eat prior to meditation may also mean you won’t be distracted by hunger. Use your own judgment and experience as a guide to what works best for you.

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 short meditation can be five minutes or less. If we feel like that’s not enough, a 10-minute meditation is great for beginners. Once we have a consistent practice, we can slowly increase our time.