20 Minutes to Less Stress, More Memory

Two of our favorite stress reducers are laughing and meditating. But there are times when you just can't muster up a hearty chuckle. On the other hand, you can meditate at will. No mountaintops, daylong retreats, or full lotus positions required. All you need is a quiet place.

That's one reason we're such avid fans of meditation. Another: Its benefits go far beyond relaxation. For starters, regularly quieting your mind maintains your brain cells and tunes up your memory. There's now new evidence of this:

• University of North Carolina researchers gave students 20-minute quickie meditation classes for 4 days (similar to the Stress Free Now program on 360-5.com, run by Dr. Mike's home base, Cleveland Clinic). Then they compared their mental test scores to students in a control group. Everyone's moods improved, but those who took the meditation training scored significantly better on critical mental skills, like memory and the ability to pay attention. Find out how meditation helps lower blood pressure, too.

Feeling distracted? Quieting your mind does wonders for concentration, too. The meditators' ability to focus was 10 times higher than participants in the control group who listened to 20 minutes of a good recorded book for 4 days. A good book may be a mood booster, but it doesn't do a thing for wandering minds.

Intrigued? You can start right now. Just sit with your eyes partially closed and focus on breathing slowly and deeply, in through your nose, out through your mouth. Repeating a word (“om” or "one" are easy) helps relax your mind. No secret mantra needed. Here are a few more tips to help clear your mind and make meditation easier.