It sounds too good to be true, right? I mean, is there actually a way to reduce inflammation in a matter of minutes?

Yes! Meditation may be the key.

A study recently published in Biological Psychiatry found that meditation training significantly reduced inflammation in stressed adults. This finding is great news for people with diabetes, a disease that causes a host of inflammation-related problems.

Don’t feel that you need to be a hippie clad in yoga pants to benefit from this activity, though. In fact, meditation is an incredible tool that is easily accessible no matter your skill level. Whether you meditate for 1 minute or for 60 minutes isn’t really the point; the point is that you start somewhere.

Imagine that you have a sort of meditation muscle in the brain, with each dedicated moment that you spend meditating strengthening that muscle. Surely it will be challenging at first—perhaps you can only manage 5 controlled breaths in the beginning—but with each meditation session, you will be expanding your abilities beyond the previous one! The more you extend your total meditation time, the better control you have over inflammation.

If you’re new to meditation, then now is the time to get started! Here is a simple how-to guide to get you started.

How To Meditate for Beginners

The idea of meditation is not to enter nirvana immediately. Instead, the point is to train your brain not to run away with thoughts and emotions. To help practice controlling those pesky thoughts, this exercise gives you something else to focus on.

#1 Sit Comfortably

You can sit on the floor or on a chair. Be sure that your spine is straight and that your head is level. You can close your eyes or leave them open, as long as you’re not too distracted for the exercise. Place your hands on your knees, palm-side facing up. Relax your hands and allow them to be open and receiving. This isn’t a gimmick: by having open palms, your brain releases signals to relax—just a little.

#2 Follow Your Breath

With each step, use your breath as a guide. Breathe slowly and deeply, each breath spanning for about 5 seconds to inhale and 5 seconds to exhale. Imagine breathing in so much air that every space of your lungs is filled with fresh air. When exhaling, visualize that air sweeping through all of the empty pockets of your lungs and dragging with it the dirty, old, stale air that might have been there.

Each breath can be used for the following steps, using that time to focus on each task. If you want, you can breathe in and out as many times as you want! Just be sure that each inhale and exhale is about 5 seconds.

#3 What Do You See

If your eyes are open, what do you see in front of you? If they are closed, then try to remember what is in front of you. What is the shape? What is the texture? What are the colors? Are the edges rounded or sharp? What material is used? Think about the details of this object and notice all the tiny parts that make it function. Picture this object in your mind for one full breath.

#4 What Do You Hear

What sounds do you hear? Maybe it’s your kids screaming downstairs, or traffic outside your window. Maybe you can hear the phone ringing or air being pushed by the fan. Whatever the sounds are, don’t respond to them. Simply notice them and imagine how they are created or how the airwaves are manipulated in order for that sound to exist. Notice the sounds for one full breath.

#5 What Do You Smell

On your next breath, notice what you smell. Perhaps you can smell something from the kitchen or a scented candle. You could even not smell anything at all! Don’t panic if you don’t smell anything, this simply means that you are used to your surrounding smell. Imagine, then, what contributes to the smell of your home, office, car, or wherever you are practicing this exercise. Notice the smells around you for one full breath.

#6 What Do You Feel

Do a quick body scan and notice what you feel against your skin. You may feel the fabric of your clothing rubbing against your skin. How does it feel? Is it soft or itchy? Is it heavy or airy? Or maybe you can feel a gentle breeze brushing against your skin and making the hair on the surface of your skin move just a tiny bit. Take a full breath just to notice how your skin feels and where that sensation comes from.

#7 What Do You Taste

On your last breath, take inventory of your mouth. What is the taste in your mouth? If you recently ate something, can you still taste the food? Maybe you just brushed your teeth and you can taste the minty paste tucked into your gums or on the back of your tongue. Use a full breath to notice what you might taste in your mouth.

Take one more deep breath to close out the meditation and to thank yourself for giving it a try. How did it feel? Did you feel silly and like an imposter during the exercise? Or did you feel relaxed? Either response is totally okay and normal! The point is not to judge yourself or to reach a certain goal. The only thing you should be doing during the meditation is notice things.

That’s really it! Meditation is not just for Buddha. You can practice it daily virtually anywhere. Start out with these 7 steps and then try increasing your time each day. The more you practice, the easier it gets. Happy meditating!

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