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Our mind will wander. Even the pros get distracted by thoughts during meditation and forget to follow their breath, because no matter how practiced we are, the mind is always going to think.

Mindfulness enhances relationships: Research suggests mindfulness training makes couples more satisfied with their relationship, makes each partner feel more optimistic and relaxed, and makes them feel more accepting of and closer to one another.

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Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment.

Teachers trained in mindfulness also show lower blood pressure, less negative emotion and symptoms of depression, less distress and urgency, greater compassion and empathy, and more effective teaching.

So, pelo matter why we want to start meditating — to feel less stressed, get better sleep, be more focused, or improve relationships — every meditation is one step closer to building healthier habits for a happier mind.

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Indeed, the science behind mindfulness meditation has often suffered from poor research designs and small effect sizes, as 15 psychologists and neuroscientists found after reviewing hundreds of mindfulness studies. Their paper, published in October by Perspectives on Psychological Science

While we may espouse compassionate attitudes, we can also suffer when we see others suffering, which can create a state of paralysis or withdrawal. Many well-designed studies have shown that practicing loving-kindness meditation for others increases our willingness to take action to relieve suffering. It appears to do this by lessening amygdala activity in the presence of suffering, while also activating circuits in the brain that are connected to good feelings and love. For longtime meditators, activity in the “default network”—the part of our brains that, when not busy with focused activity, ruminates on thoughts, feelings, and experiences—quiets down, suggesting less rumination about ourselves and our place in the world.

Mindfulness changes our brains: Research has found that it increases density of gray matter in brain regions linked to learning, memory, emotion regulation, and empathy.

When trying out these exercises, remember that different types of mindfulness practices have different benefits. It might take some experimentation to find the practice that’s right for you.

Next, when you get to the office, take 10 minutes at your desk or in your car to boost your brain with a short mindfulness practice before you dive into activity. Close your eyes, relax, and sit upright. Place your full focus on your breath. Simply maintain an ongoing flow of attention on the experience of your breathing: inhale, exhale, inhale, exhale.

It does this through meditation various points of support based on experience level, how much time you may have, and with practices designed to meet you exactly where you are that day, in your particular life stage, and wherever you are along your meditation journey.

Taken together, the studies suggest that mindfulness may impact our hearts, brains, immune systems, and more. Though nothing suggests mindfulness is a standalone treatment for disease nor the most important ingredient for a healthy life, here are some of the ways that it appears to benefit us physically.