In several studies, mindfulness meditation appeared to increase levels of T-cells or T-cell activity in patients with HIV or breast cancer. This suggests that mindfulness could play a role in fighting cancer and other diseases that call upon immune cells. Indeed, in people suffering from cancer, mindfulness appears to improve a variety of biomarkers that might indicate progression of the disease.  In another study, elderly participants were randomly assigned to an eight-week Mindfulness-Based Stress Reduction (MBSR) course or a moderate-intensity exercise program.

Remember: there’s no such thing as the perfect meditation. If we notice ourselves getting frustrated that the traffic in our mind is moving too fast or we’re wondering, “Why is this so hard?” we can give ourselves some compassion. Let out a big sigh to draw our focus back to the breath.

Greater Good wants to know: Do you think this article will influence your opinions or behavior? Submitting your rating Get the science of a meaningful life delivered to your inbox. Submit

“The type of meditation matters,” explain postdoctoral researcher Bethany Kok and professor Tania Singer. “Each practice appears to create a distinct mental environment, the long-term consequences of which are only beginning to be explored.” How much meditation is enough? That also depends. This isn’t the answer most people want to hear. Many of us are looking for a medically prescriptive response (e.g., three times a week for 45-60 minutes), but the best guide might be this old Zen saying: “You should sit in meditation for twenty minutes every day—unless you’re too busy. Then you should sit for an hour.” To date, empirical research has yet to arrive at a consensus about how much is “enough.

Mindfulness is good for our bodies: A seminal study found that, after just eight weeks of training, practicing mindfulness meditation boosts our immune system’s ability to fight off illness. Practicing mindfulness may also improve sleep quality.

Jon Kabat-Zinn emphasizes that although mindfulness can be cultivated through formal meditation, that’s not the only way. “It’s not really about sitting in the full lotus, like pretending you’re a statue in a British museum,” he says in this Greater Good video.

So what do I do? Don’t try to push emotions away — they’ll only spring back more intensely. Give them the space they need, then let them go.

Like many other aspects of meditation, whether to practice before or after meditation music exercise is mostly a personal preference. It may also feel different for you from day to day.

Getting through difficulties with significant others through mindful communication helped them feel closer, and having the energy and emotional stamina to spend more time with family members helped them grow together. Many participants said that as time went on, the benefits of MBCT permeated their whole life. “Through relating mindfully to their own experiences and to others, they were feeling more confident and were engaging with an increased range of social activity and involvement,” write the authors.

Become a subscribing member today. Help us continue meditation to bring “the science of a meaningful life” to you and to millions around the globe.

Those who took the mindfulness program showed significant improvements on the six-minute walking test (a measure of cardiovascular capacity) and slower heart rates than those in the waitlist group.

Greater Good wants to know: Do you think this article will influence your opinions or behavior? Submitting increase positive vibrations your rating Get the science of a meaningful life delivered to your inbox. Submit

that cultivates mindfulness. It’s sometimes described as a workout that strengthens your mindfulness muscle.

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.