Meditation is the process of acknowledging, quieting, and resting your busy mind in support of relaxation, regulation, and heightened inner awareness. It encompasses a variety of techniques such as compassion, love, patience, and mindfulness. Meditation practice is concentrating your focus on something such as an image, sound, or feeling. Examples include repeating a mantra, visualizing or gazing at an object, engaging in a series of yoga postures, and observing your breath sensations of inhaling and exhaling.
https://palousemindfulness.com/guidedmeditations.html
HEART Meditation (4:44)
Research has shown that both psychological and physiological changes occur in the body during meditation. For example, studies show that people who are meditating perspire less, have a slower rate of respiration and lower blood pressure than normal, and feel less anxious.
BREATHING BREAK Meditation (4:10)
Meditation needn’t be practiced with any fixed format. Simply aim to keep your heart open, your breath rhythm relaxed, and your seated position comfortable. Hold a flexible space of loving kindness, where there is no right way or wrong way. "The brain responds to repetition with more gusto than it does to duration," says Daniel J. Siegel, MD, associate clinical professor of psychiatry at the UCLA School of Medicine and author of The Mindful Brain. If you don’t have 20 minutes, you can meditate for just three minutes a day. "Just as people practice daily dental hygiene by brushing their teeth, mindfulness meditation is a form of brain hygiene—it cleans out and strengthens the synaptic connections in the brain." You can meditate for 15 to 20 minutes or just 2 to 3 minutes, while sitting, washing the dishes or walking in the woods, while stopped at a traffic light, or as a brief body scan before bed.