Chronic stress impairs memory and can contribute to anxiety and depression. Meditation is a popular method to reduce stress, but many people find the idea of it daunting.

Yes, meditation is an ancient practice, but that doesn’t mean you have to become a Buddhist monk to enjoy its benefits.

When we meditate, we are essentially pressing the “pause” button on the constant mental interference that we all experience, such as plans for the future or ruminations about the past.

Meditation brings us back to the present in a mindful state. The first step is to get physically comfortable by sitting in a chair or on a cushion or mat. You can either close your eyes or leave them open and focus on something in front of you.

Next, begin to pay attention to your breathing. If a stray thought enters your mind and begins to distract you, let it go and bring your attention back to your breathing.

It may be difficult to avoid distraction at first, but with practice, you will find it easier to let go of fleeting thoughts and bring yourself back to the present.

In the beginning, spend just a few minutes each day with this exercise, then gradually build up your meditative stamina.

Research indicates that 25-minute sessions three days in a row is enough to significantly lower stress.

People who make meditation a steady habit find that they enjoy more restful sleep and less anxiety and irritability.