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I started meditating soon after 9/11. I was living in Manhattan, an already chaotic place, at an extremely chaotic time. I realized I had no control over my external environment. But the one place I did have a say over was my mind, through .

When I started meditating, I did not realize it would also make me healthier, happier, and more successful. Having witnessed the benefits, I devoted my Ph.D. research at Stanford to studying the impact of meditation. I saw people from diverse backgrounds, from college students to combat veterans, benefit. In the last 10 years, hundreds of studies have been released.

Here are 20 scientifically-validated reasons you might want to get on the bandwagon today:

It boosts your health.

1. Increases immune function (see here and here)

2. Decreases pain (see here)

3. Decreases inflammation at the cellular level (see here and here)

It boosts your .

4. Increases positive emotion (see here and here)

5. Decreases (see here)

6. Decreases anxiety (see here and here)

7. Decreases (see here and here)

It boosts your .

Think meditation is a solitary activity? It may be (unless you meditate in a group, which many do!), but it actually increases your sense of connection to others:

8. Increases social connection and (see here and—by yours truly—here)

9. Makes you more compassionate (see here and here)

10. Makes you feel less

It boosts your .

11. Improves your ability to regulate your emotions (see here). (Ever flown off the handle or not been able to quiet your mind? Here's the key.)

12. Improves your ability to introspect (see here and, for why this is crucial, see this post)

It changes your brain (for the better).

13. Increases grey matter (see here)

14. Increases volume in areas related to , positive emotions, and self-control (see here and here)

15. Increases cortical thickness in areas related to paying (see here)

It improves your (yup, by doing nothing).

16. Increases your focus and attention (see here and here and here and here)

17. Improves your ability to multitask (see here)

18. Improves your (see here)

19. Improves your ability to be creative and think outside the box (see research by J. Schooler)

It makes you wise(r).

20. It gives you perspective.

By observing your mind, you realize you don't have to be a slave to it. You realize it throws tantrums, gets grumpy, , happy, and sad, but that it doesn't have to run you. Meditation is quite simply mental hygiene: Clear out the junk, tune your talents, and get in touch with yourself.

Think about it, you shower every day and clean your body, but have you ever showered your mind? As a consequence, you'll feel more clear and see things with greater perspective. "The quality of our life depends on the quality of our mind," writes Sri Sri Ravi Shankar. We can't control what happens on the outside but we do have a say over the quality of our mind. No matter what's going on, if your mind is OK, everything is OK. Right now.

It keeps you real

Once you get to know your mind, you start to own your stuff and become more authentic, maybe even humble. You realize the stories and soap operas your mind puts you through, and you gain some perspective on them. You realize most of us are caught up in a mind-drama and become more compassionate towards others.

And... the more you meditate, the more you seem to benefit, research studies such as this one suggest.

Myths About Meditation

Having an empty mind—nope, in fact, when you start meditating, you'll find it's quite the opposite

Sitting in lotus position—nope, you can sit on the couch (just don't lie down, you'll fall asleep)

Sitting for an hour a day—nope, small doses work just fine, (see here and—by yours truly—here)

Chanting in a language I don't understand—nope, not unless that floats your boat

Buddhist, Hindu, or religious—nope, not unless you make it so

Weird—what's so weird about sitting and breathing? Besides, U.S. congressmen, NFL football leagues, and the U.S. Marine Corps are doing it, so how weird can it be?

Wearing robes—what?

"I can't meditate" because...