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Finally, mindfulness seems to increase concentration and focus. Research looking specifically at mindfulness in the workplace is relatively new. But there’s good reason to think it makes employees more satisfied and less stressed. A 2014 study of employees at the Dow Chemical Company, for instance, showed that mindfulness training increased vigor, lowered stress, and gave employees a greater sense of resiliency. Preliminary studies suggest that a program in mindfulness also can increase productivity and reduce the number of sick days.

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.

Ideally, you should meditate when you feel calm but alert, and when you won’t be distracted. If you’re a morning person, then meditating in the morning might be perfect for you.

Expanding your awareness during meditation to notice anything in your experience, inner or outer, and simply noticing what’s there without holding it in your focus.

The best way to to set ourselves up to keep meditating is knowing our intention. Why do we want to meditate? Being clear about what we want to get out of our practice — whether it’s to feel happier, feel calmer, be more focused, or be less stressed — will be a big help in creating the right attitude going into it.

For example, drug addictions, at heart, come about because of physiological cravings for a substance that relieves people temporarily from their psychological suffering. Mindfulness can be a useful adjunct to addiction treatment by helping people better understand and tolerate their cravings, potentially helping them to avoid relapse after they’ve been safely weaned off of drugs or alcohol. The same is true for people struggling with overeating.

Soften your gaze and lower your eyes, not focused on anything in particular. You may also close your eyes, if that’s more comfortable.

So what do I do? We can approach this common experience exactly like we approach distracting thoughts: the moment we realize we’re fidgeting, notice it, let it go, and return our focus to our breath.

Recently, researchers have been exploring this question—with some surprising results. While much of the early research on mindfulness relied on pilot studies with biased measures or limited groups of participants, more recent studies have been using less-biased physiological markers and randomly controlled experiments to get at the answer.

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But meditation is more like sleep. The harder we try to sleep, sometimes the harder it is to drift off. When we sit to meditate, if we try hard to empty the mind, it tends to feel full.

In another study, people with heart disease were randomly assigned to either an on-line program to help them practice meditation or to a waitlist for the program while undergoing normal treatment for heart disease.

In that spirit, here’s a rundown of questions that seem fairly settled, for the time being, and questions researchers are still exploring.

At the end, participants who’d practiced mindfulness had higher levels of the protein interleukin-oito in their nasal secretions, suggesting improved immune function. Another study found increases deep healing music in interleukin-10 in colitis patients who took a mindfulness meditation course compared to a mind-body educational program, especially among patients whose colitis had flared up. Yet another study found that patients who had greater increases in mindfulness after an MBSR course also showed faster wound healing, a process regulated by the immune system.