Today, stress has become an unwilling companion for many people. Eating hastily, doing things urgently, and communicating hastily make us forget a very classic but effective skill: sitting still and breathing. Meditation, especially mindfulness meditation, is being seen by modern science as a simple but powerful tool for mental health care.
According to a study published in 2025 in the journal Frontiers in Psychology, mindfulness meditation helps reduce stress, anxiety and symptoms of depression. It is noteworthy that this effect can be achieved with only about 10 minutes of practice each day.
Dr. Jyoti Kapoor, a mental health expert, founder and director of Manasthali Mental Health Services clinic (India), said: "Medtation helps create the necessary stops for the brain. When you allow yourself to slow down and observe thoughts, the nervous system is cooled down, emotions are more stable and the ability to face pressure is also better.
Start the day with calmness
Morning hours are recommended by many experts to develop meditation habits. Just 10 minutes before starting work, you can make a clear difference for the whole day.
Yoga instructor Karuna Ahuja, who teaches yoga and meditation in New Delhi (India), said: "Mhaning in the morning helps reduce the hormone cortisol, a factor directly related to stress. When maintained regularly, a calm state can become default, instead of prolonged stress.
Meditation does not require space or elaborate tools. You can practice while sitting in the bus, waiting for a medical examination, or even in the middle of a busy working day. The important thing is consistency, not long duration.
Meditation and concentration, mental recovery
Not only helping to relax, meditation also has a positive impact on cognitive function. A study published in the International Journal of Yoga shows that meditation activates the prefrontal cortex, the brain region related to concentration, decision-making and behavioral control.
Psychiatrist Sonal Anand, clinical advisor at Wockhardt Hospitals (Mumbai, India), shared: “When meditation becomes a habit, you will recognize distractions earlier and bring your mind back to your focus points faster. This is especially helpful in a stressful working environment.”
Meditation also helps regulate emotions. According to yoga instructor Samiksha Shetty, who teaches meditation and body-heart exercise programs in India, regular practice helps soothe the amygdala nucleus, the center that processes emotional reactions in the brain. Thanks to that, people become less irritable, less impulsive and increase their ability to recover from stress.
Physically, prolonged stress makes the body no less tired than heavy labor. Meditation with slow, deep breathing helps improve oxygen circulation, save energy and soothe both the body and mind. In addition, many studies from the National Center for Additional and Integrated Medicine of the United States show that regular meditators have better quality sleep, thanks to the brain being relaxed before rest.
Starting meditation is not complicated: choose a quiet place, sit comfortably, close your eyes, let your breathing take place naturally. If you are wandering, just gently bring your attention back to your breathing rhythm. Ten minutes a day, it sounds small, but enough to create sustainable changes for mental health.
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