• Stress reduction: Meditation can help people feel more relaxed by lowering cortisol levels, the stress hormone.
• Improved sleep: Meditation can help people fall asleep and stay asleep.
• Increased focus: Meditation can help people concentrate on tasks and avoid distractions by training the mind to stay present.
• Better memory: Meditation can help people retain and recall information by increasing blood flow to the brain areas responsible for sustained attention.
• Lowered blood pressure: Meditation can help lower blood pressure by allowing the body to relax.
• Strengthened immune system: Meditation can help boost the body's immune system.
Better posture: Sitting properly during meditation can help people breathe easier and deeper and minimize aches and pains.
• Meditation can also help with other conditions, such as anxiety, depression, insomnia, chronic pain, and substance use disorder.

Here's an easy technique for meditation beginners:

1) Take a seat
Find place to sit that feels calm and quiet to you.
2) Set a time limit
If you’re just beginning, it can help to choose a short time, such as five or 10 minutes.
3) Notice your body
You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, you can kneel—all are fine. Just make sure you are stable and in a position you can stay in for a while.
4) Feel your breath
Follow the sensation of your breath as it goes in and as it goes out.
5) Notice when your mind has wandered
Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing that your mind has wandered—in a few seconds, a minute, five minutes—simply return your attention to the breath.
6) Be kind to your wandering mind
Don’t judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.
7) Close with kindness
When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.
That’s it! That’s the practice. You focus your attention, your mind wanders, you bring it back, and you try to do it as kindly as possible (as many times as you need to).