After the third day, all participants were asked to complete speech and math tasks in front of evaluators and self-report their stress levels and provide saliva samples to measure their levels of cortisol, the stress hormone.
Those who partook in the brief mindful meditation sessions were more resilient under stress.
9. Fight depression
A mind-body combination of meditation and exercise done just twice a week for two months can reduce depressive symptoms by up to 40 percent—even in people who don’t suffer from full-on depression. That’s all it takes, according to a study from Rutgers University.