Research point to that meditation is high-quality for the body and may also help to stave off cognitive disorders Studies propose that regular meditation for 15 minutes or more a day reduce blood pressure lowers the heart rate and augment blood flow to the limit. Fresh research also indicates that with long-term practice, thought may combat cognitive refuse and stimulate the growth of brain tissue. It has also been linked to stronger immune responses when fighting disease.

The key to winning and calming meditation is a good breathing technique. Breath-counting is a common method for those new to meditation and is an ideal habit for beginners.

Try this simple 15-minute breath-counting exercise three to seven times a week. Choose a quiet place where you feel comfortable and you won’t be disturbed. Sit with your back as the crow flies but relaxed, on a cushion or solid chair.

Close your eyes.

Breathe through your nose. As you inhale, gently push your diaphragm (the sheet of muscle below the ribcage) down and outwards, filling your lungs.

When you reach the top of your breath – when your lungs feel full of air – pause, then exhale through your nose in a slow, steady breath. As you breathe in count to ten, and when you exhale count to ten. If you find that your mind wanders, don’t worry – it’s natural. Gently bring it back to the sound, feel and quality of your breathing. Aim for five minutes’ meditation at first, slowly building to 15 minutes.

Top tip

If including your breaths leaves too much room for your mind to wander, repeat a mantra, a simple sound such as the classic Om, or a line from a verse.