You can't see or touch stress, but its effects are undeniable quickened heart rate, shallow breathing, and raised blood pressure. When stress becomes chronic, your body overproduces cortisol, a hormone that can harm your brain, immune system, and organs.

Over time, this constant strain contributes to headaches, anxiety, depression, heart disease, and even premature death. While you may not be able to eliminate stress entirely, you can certainly minimize its impact with one simple, yet powerful practice: meditation.

Meditation comes in many forms, offering something for everyone. Concentration meditation helps you sharpen your focus, forming the foundation for other practices. Mindfulness meditation encourages you to observe your thoughts without judgment, promoting a deep sense of calm.

Moving forms like Tai Chi and Qigong combine physical movement with breath and focus, while Transcendental Meditation uses a mantra to clear the mind. Even walking meditation can connect body and mind as you sync your breath with your steps.

For beginners, starting your meditation practice is simple and requires nothing but a quiet space and a few minutes of your time. Try dedicating 5-10 minutes each day, preferably in the morning, to build consistency. A peaceful meditation corner complete with candles, incense, or a meaningful object, can help create a calming atmosphere.

Sit comfortably, close your eyes, and focus on your breath. If your mind wanders, gently guide it back. You can even chant a word like "shanti," meaning peace, to quiet your thoughts. Within just a week or two, regular meditation can bring noticeable changes in mood and stress levels. You'll feel more at ease, even in the busiest of days.