Sit in a comfortable position, breathe in and out. Focus on the breath.. In the beginning you will notice how extraordinary difficult it is to return the mind to its original silence... you'll think of the past, the future, imagined events... Don't worry, you need not suppress the actions of your mind, acknowledge your thoughts and come back to your breathing. After some practice, you will begin to notice that the breath is arising out of a silent ground and dissolving back to the same silent ground.
Spend at least 5 minutes a day preferably before your yoga practice, to root your mind in silence.
For Scientific benefits of meditation:
blogs.psychcentral.com
The study of the healht benefits of meditation is fairly recent. However, meditation is slowly being inflitrated into mainstream health as a way to reduce stress, anxiety, depression, a
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