Meditation and Mindfulness: The Science Behind Stress Reduction
Research from Harvard University shows that 8 weeks of meditation can change brain structure, increasing gray matter density in the hippocampus related to memory and learning, while reducing the size of the amygdala — the stress processing center.
Start with 5 minutes per day: sit still, focus on your breath, and observe thoughts without judgment. After 2 weeks, increase to 10-15 minutes. Apps like Headspace or Calm can guide you through the first steps.