Whether you need to lower your blood pressure, decrease tension and anxiety, enhance your immune system or build your self-confidence, a simple daily meditation routine may be your ticket. Practiced for years as part of spiritual study, its numerous physiological benefits add another compelling reason to set aside a few minutes each day. Start now, following these steps.

Sit comfortably upright, close your eyes and bring your attention to your nostrils.

While breathing, focus on the sensation of air passing into and out of your nose.

While staying attentive to your breathing, become curious about each breath.

If your attention wanders, notice the distraction and then return to focusing on your breathing.

Stay focused on your breaths for 10 minutes once or twice a day — then gradually extend sessions to 20 or 30 minutes each.