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The ABCs of Meditation

Meditation is one of the most powerful tools for increasing intelligence, and it can be done in just a few minutes a day.

How to meditate: Sit comfortably with your back straight and your eyes closed. Focus on your breathing, paying attention to every inhale and exhale. If you are distracted by thoughts, acknowledge them and return to focusing on your breath. If you need help staying focused, try repeating a mantra such as “I am love” or something similar in rhythm with each breath out.

Benefits: Meditating for just 20 minutes each day has been shown to reduce stress levels by 50%, improve concentration and memory performance by 60%, lower blood pressure by 10 points (hypertension), decrease anxiety and depression symptoms by 58%, boost creativity by 40%, increase gray matter density in areas associated with memory retention (the hippocampus), improve sleep quality significantly (40%)…the list goes on!

How long should I do it? Most experts recommend 15–30 minutes daily — but even 5 minutes will make a difference! You’ll notice benefits after two weeks; stick with it for at least one month before deciding if meditation isn’t suitable for you. If so, that’s okay too — you can always try again later when life circumstances change or new research shows how much more effective meditating daily is compared to doing so less often (or not at all).