According to Dr. Joan Borysenko, “new research shows that just 10 hours of focus meditation over a couple of weeks can change brain function and build the mental muscles of willpower. She recommends trying this form of concentration meditation such as counting back from four to one repetitively. Even a few minutes makes a difference. Since so much meditation research involves studies of longtime meditators…more than 45,000 hours, it’s good to know that beginners or those of us who meditate for short periods also have significant benefit.”

Her website: