Lately we've all been hearing about the health benefits of incorporating meditation into our daily routines. The benefits of taking a few minutes each day to step out of your daily routine, exhale and just relax into your own self-reflection and peace of mind are ever increasing.

Meditation is a contemplative practice that slows the heart rate, focuses the mind, increases concentration and reduces anxiety or worry. It can be practiced whether or not you have a structured religious practice.

When you meditate, you become aware where your thoughts are and choose to center your attention in the present moment, as opposed to the past or the future. While meditating, the inhale and exhale of the breath helps one to relax the body and center the mind.

The most common question people ask is, "How do I stop my thoughts?"

Meditation is not about stopping thoughts. Our brain is glorious and intricate and it's meant to think and guide our body. Meditation is as much about feeling the muscles, blood circulation and heart rate as it is about thoughts. A meditation practice incorporates the mind, the body and the spirit.

First, take a moment to relax and just breathe. This may be done by sitting, standing or walking. Just taking a pause in the day where we stop the to-do list and release is a form of mindfulness. For deeper meditation, close your eyes, begin a deeper release and focus.

You are not missing anything in life by "not doing" something else. You are doing what is important relaxing your entire nervous system and combating the negative effects of stress.

Students in guided meditation with a professional learn to observe their thoughts and slow them down by use of gentle phrases to return to the present moment. Our thoughts often cause tension and tightness in the body because as humans, we obsess, doubt, judge or intensely worry about the past or future. Planning, problem solving, organizing, scheduling, working and relating all take us from our own silent center where we feel, and come into clearer terms with, our true interests, intentions, needs or desires.

Students learn to visualize images, supportive qualities or affirmations to gently re-center their thoughts. They learn to time the breath with the relaxing of body's energy and the mind's words.

Practicing meditation helps one learn how to train and manage one's own mental processes. It is an integrative health practice similar to other positive health practices such as exercise or proper nutrition. Even three to five minutes a day can develop positive results.

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Mindful meditation: Practice life in the present moment