7 powerful benefits of daily meditation (and how to practice)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Meditating every day isn't always easy, but it does have some pretty big perks. Explore 7 benefits of daily meditation and how you can actually make it a daily habit.
You probably know by now that meditation can be good for you. You’ve heard the success stories, and maybe you’ve even tried it a few times. But trying something (and maybe even liking it) is completely different than actually putting it into practice.
Starting a new habit—especially one that may or may not come naturally to you—is tough, but meditation doesn’t require you to completely change your lifestyle or suddenly be able to focus uninterrupted for 30 minutes.
All it requires is a willingness to try. Only have 60 seconds per day for this sort of thing? You can still reap the benefits of meditation. (Yes, really.) And what are those, you might be asking? People who meditate regularly might find that they stress less, focus more, and are wired to be happier.
If you’ve been curious about starting a daily practice (or getting back into one), you’re in the right place. Here’s the info you need to know about daily meditation, and how you can easily add it into your life—without you suddenly having to come up with an extra 25th hour in the day.
7 benefits of daily meditation
When you’re busy, the idea of adding anything, even meditation, to your to-do list can elicit a giant eye roll. But not so fast! The long-term benefits of meditation really can transform your mind and body.
Meditation has been shown to:
1. Reduce stress and anxiety: If you’ve ever felt stuck in overthinking mode, meditation can help. Studies show that meditating daily can help lower your stress and can reduce your anxiety. Think of it as a reset button for your nervous system — and just a few minutes of stillness can make a huge difference.
2. Improve focus and concentration: Meditation is like a workout for your mind. It can help strengthen your ability to focus, improve your memory, and can even boost your creativity. If you’ve ever desperately wished you could stay clear-headed without getting distracted every five minutes, meditating can help.
3. Boost emotional wellbeing: Practicing meditating every day doesn’t mean you’ll be permanently zen, but it can help you navigate your emotions with a little more ease. It can also help you boost your self-awareness, and even help to rewire your brain for more positive thinking.
4. Support better sleep: If you’re having a hard time falling asleep, meditating can help quiet your mind and can signal to your body that it’s time to rest. Research shows that mindfulness meditation can also help reduce insomnia and improve your overall sleep quality.
5. Enhance overall health: Meditating regularly can also be great for your body. It can help lower your blood pressure and also help strengthen your immune system. Studies even suggest that consistent meditation can help to reduce your inflammation and support your heart health.
6. Increase self-compassion: We tend to be hard on ourselves. Meditation can help teach us to observe our thoughts without judgment, which can make us a little kinder to ourselves. And over time, this regular practice can shift the way we talk to ourselves and help make us a little less self-critical.
7. Promote a sense of connection: When you’re more grounded, you usually show up better for the people around you. Daily meditation practice can help create deeper connections by helping you to be more present for your loved ones.
How to make it easier to meditate daily: 7 mindful tips
A lot of people believe that meditation is only for people with endless patience and focus — but that’s not the case at all. It’s a practice, and no one’s perfect at it. You don’t have to suddenly have a personality change in order for you to become a meditator.
Really, meditation is just about showing up and being present, and the only thing you really have to do is find a way to build it into your life. Don’t put too much pressure on yourself — you’re more likely to stick with it if it’s easy for you to do.
That part can be overwhelming though. To help make it easier, here are seven simple and manageable ways you can add daily meditation into your routine.
1. Start (really) small
Beginning meditation or anything new can feel like a lot. To help make it easier so that you don’t overwhelm yourself, begin small. Try just doing one minute of meditation every day.
Committing to a longer time can cause you to get frustrated, and then give up. It’s more important to be consistent rather than try to tackle a long duration of time. Two minutes, five deep breaths, or whatever feels doable is usually the best way to start. Then once it becomes a habit, you can build on it.
2. Tie it to an existing habit
Pair meditation with something you already do so that it seamlessly becomes part of your routine.
Try meditating right after you brush your teeth or while you wait for your morning cup of coffee to cool down a little. If you prefer to meditate at night, consider doing it a little before you get into bed. (Here are 11 other meditation tips that can also help you start meditating daily.)
3. Use a guided meditation
There’s no rule that says you absolutely have to meditate alone and in complete stillness. If sitting in silence feels awkward to you, consider using guided meditation.
Easy-to-follow meditations can help you dip your toes into the practice. All you have to do is press play and follow along. For many people, this makes it a little less daunting.
💙 Listen to Simple Breathing Practice with Tamara Levitt to get you started.
4. Create a cozy meditation spot
One of the best parts of meditation is that you really can do it wherever, but creating an inviting space you go to to meditate can signal to your brain that it’s time to get centered.
If there’s a specific corner of your couch or a comfy chair you like, consider making that your meditation spot. Adding a soft blanket, soothing lighting, and having a ritual like lighting a candle can also help you to relax. (If you’re looking to create more of a dedicated meditation space, here are six ideas for a DIY meditation space you can try.)
5. Be flexible
The best time to meditate is when you’ll actually do it. Not a morning person? Try to meditate at night instead. (And if meditating in bed’s your thing, explore these six meditation techniques you can try for deeper sleep.)
Too busy to even consider putting meditation on the schedule? Hey, it happens. You might want to try meditating on the go. Even just a few mindful breaths while you wait in line can help calm you down. The goal’s daily consistency, not perfection.
6. Don’t overthink it
You don’t have to completely empty your mind or stop thinking in order to meditate. The reality is, your mind’s going to wander, and that’s very normal. The point of meditating isn’t to successfully get rid of thoughts. It’s to notice them without getting lost in them, and then to gently bring your mind back to the present.
Think of it like watching clouds drift across the sky. Instead of getting frustrated when your mind wanders, just softly bring your attention back to your breath, or your mantra.
7. Track your progress
Sometimes, a little external motivation can go a long way. If seeing a streak grow will make you feel good, try tracking your meditation habit in a journal or in an app.
Just be careful about putting too much pressure on yourself not to “miss a day.” Meditating isn’t a competition. Your goal should be to build a practice that supports you, and doesn’t stress you out more.
💙 Listen to Self Competition with Tamara Levitt if you have a tendency to make things into competitions.
Benefits of daily meditation FAQs
What are the benefits of daily meditation?
When you meditate every day, you can begin to reduce your stress and improve your focus. It can also help to improve your emotional wellbeing, and give you the ability to sleep better. If you do it consistently for a long period of time, meditation can even help you become more resilient, patient, and self-compassionate.
Also physically, meditation can help lower your blood pressure, reduce your inflammation, and can help give you a stronger immune system. Plus, it can just help you feel more present in your day-to-day life.
Can meditating daily help with stress?
Meditation can be one of the most effective ways to manage stress because it can teach your nervous system to pause instead of just staying stuck in fight-or-flight mode. When you meditate, your breathing can slow down, which can send a signal to your brain that it’s okay to relax. Over time, meditating can make you more resilient too.
This doesn't mean that you won’t experience stress anymore. But it can mean that when stress comes up, it won’t necessarily control or overwhelm you in the same way.
How quickly will I see results if I meditate daily?
A lot of times, you could feel calmer and more focused after just one session. You might also quickly notice that you’re breathing slower, your body’s more relaxed, and your thoughts feel slightly less chaotic.
Of course, the real results happen slowly after you’ve been consistently practicing. Usually after some time, you could find yourself feeling less reactive to stress and more patient in your everyday life. You might also notice that you’re sleeping better and you have a greater sense of inner peace.
What’s the best time of day to meditate?
There’s no one perfect time to meditate. It really just depends on what works for you. Some people love to do it first thing in the morning because it can help to set a calmer tone for the day. Other people like to do it at night because it can help them unwind and clear their mind before they go to sleep.
Lunch breaks, during a commute, and in between tasks are also popular times — but really, whenever you actually have the time to do it is generally the best time to meditate. If it feels natural and good, then go for it.
Will meditation work if it’s hard for me to focus?
Many people think they’re “bad” at meditation because their mind wanders, but that’s actually completely normal and very common. Ironically, meditation can actually help improve your focus over time!
Also, meditating isn’t about stopping your thinking. It’s about noticing when your mind drifts and then gently bringing your thoughts back to the present moment. Every time you do that, you’re strengthening your focus.
Do I have to meditate sitting still?
There are so many ways to practice meditation and you don’t have to sit still to do it. If you like moving your body while being mindful, consider doing a walking meditation. All you have to do is focus on your steps, your breath, and the sensation of moving through space.
You can also meditate by lying down, doing gentle yoga, or even using breathwork while also stretching. There’s no one-size-fits-all approach. If you’re bringing mindful awareness to what you’re doing, then you can most likely count that as meditating.
Calm your mind. Change your life.
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