As the day progresses and your brain starts to tire, mindfulness can help you stay sharp and avoid poor decisions. After lunch, set a timer on your phone to ring every hour.

Ultimately, meditation is something you can do anywhere and at any time, so getting comfortable meditating without guidance can be useful.

Bring your attention to the sensation of air moving into and out of your body. On the inhale, notice it traveling into your nose, your throat, down into your lungs. Notice the rise in your chest and belly. On the exhale, notice how the air leaves your body.

As the authors note, this doesn’t mean meditation can’t help teenagers—it could well be the case that we need to develop and test interventions aimed at younger people. The upshot? Meditation is generally good for your well-being, yes, but so far it doesn’t appear to be actually better than many other steps you can take to stay healthy and happy. It should definitely be considered an adjunct to, not a replacement for, other kinds of treatment for mental conditions like bipolar disorder.

A small 2016 pilot study used neuroimaging to see how mindfulness practice changes the brains of parents—and then asked the kids about the quality of their parenting. The results suggest that mindfulness practice seemed to activate the part of the brain involved in empathy and emotional regulation (the left anterior insula/inferior frontal gyrus) and that the children of parents who showed the most activation perceived the greatest improvement in the parent-child relationship. We must remember, however, that these studies are often very small, and the researchers themselves say results are very tentative. Mindfulness seems to reduce many kinds of bias. We are seeing more and more studies suggesting that practicing mindfulness can reduce psychological bias. For example, one study found that a brief loving-kindness meditation reduced prejudice toward homeless people, while another found that a brief mindfulness training decreased unconscious bias against black people and elderly people. In a study by Adam Lueke and colleagues, white participants who received a brief mindfulness training demonstrated less biased behavior

A 2015 study looked at people who score high on a mindfulness awareness test, and found that they had a healthier cardiovascular risk profile than people with lower scores. One small pilot program also found that mindfulness training helped decrease depression.

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That said, some types of meditation, including guided meditation and yoga nidra, are often done lying down. You’re less likely to drift into sleep when following someone’s voice.

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The more we practice, the more we can see thoughts for what they are: just thoughts. It’ll get easier to let them go and “get out of our heads” to be more engaged in what we’re doing, whether we’re meditation spending time with family, making time for self-care, or working against a deadline.

Meditation creates the conditions for us to see things more clearly, feel calmer and content, and be kind to ourselves and others pelo matter what’s happening in our lives.

When they do, rather than becoming frustrated and focusing on the noise, “Why is my neighbor having a dance party right now?” or trying to tune it out, “I wish this music would stop,” we can notice our thought, let it go, and return to our breath.

Participants also reported that they became more assertive in saying ‘pelo’ to others in order to lessen their load of responsibility, allowing them to become more balanced in acknowledging their own as well as others’ needs.

According to neuroscience research, mindfulness practices dampen activity in our amygdala and increase the connections between the amygdala and prefrontal cortex. Both of these parts of the brain help us to be less reactive to stressors and to recover better from stress when we experience it. As Daniel Goleman and Richard Davidson write in their new book,