Ten evidence-based benefits of regular meditation practice.

1. Reduced anxiety — robust across trials
2. Improved sleep quality
3. Lower resting blood pressure
4. Better emotional regulation
5. Enhanced attention span
6. Reduced chronic pain perception
7. Stronger immune function (modest but real)
8. Reduced symptoms of mild-to-moderate depression
9. Better working memory in long-term meditators
10. Grey matter density changes in attention-related brain regions (MBSR studies)

8-10 weeks of daily practice produces measurable effects in most studies. 20 minutes daily is a common threshold.