You don't have to meditate for hours a day to reap the benefits of meditation. "Meditation is an incredible tool to promote overall mental and physical wellness," Dr. Rojas said. "Meditation works to improve the brain's plasticity by A) strengthening synapses to change maladaptive thought patterns (aka pesky negative thoughts), B) increasing alertness, C) improving attention and concentration," Dr. Rojas explained.
If you're someone who finds "being in the present" to be a challenge, Dr. Moser said to try to meditate for 15 minutes. "The nice thing about meditation is that, much like self-talk, it's flexible and there are so many online resources and apps to guide you," he said. "If you can just sit still for 15 minutes a few times a week — uninterrupted and paying attention to your breath — it can be helpful."