Meditation is much more than chanting an extended “ohm” while sitting in an empty room listening to a recording of running water.

Several cultures and religions have been practicing meditation for nearly 5,000 years.

The goal of meditation is to gain control of thoughts and force mental distractions out, all while pushing the mind into a more relaxed, liberated state of mind.

Typically, when picturing meditation, an image of sitting crossed legged with closed eyes comes to mind. However, there are several different ways in which meditation can be practiced.

There is a type of concentrated meditation, in which the individual focuses on a particular object, thought, feeling or repeated phrase, like the ever-popular “ohm.” This is often used in religious meditation, for example, when Muslims take the time to pray and focus on the Quran, or when Catholics pray the rosary.

There are also active types of meditation, such as walking meditation or yoga practice.

Meditation has been introduced as a form of healing within the medical world, as a form of stress reduction for patients in therapy and a way to control pain. Studies show that meditation can change heart rate, breathing, metabolism and brain activity.

Some theorize that certain levels of stress on the body can lower the function of the immune system. With reducing stresses, some suggest it may decrease the effects of ailments such as migraine headaches, heart attacks, high blood pressure and insomnia.

When aiming to achieve these benefits through meditation, breathing exercises are an easy place to begin.

The simplest way to start is by sitting, making sure to keep the back straight and focusing on clearing out and calming the mind. A straight spine is thought to increase circulation and the flow of energy through the body.

With these exercises, the aim is to focus on being present and concentrating on nothing more than what it feels like to be breathing at that exact moment in time.

The most difficult part to overcome is the realization of how cluttered the mind is.

Getting past these distractions and acquiring the discipline to turn our attention back to breathing is where the benefits of meditation lie.

An analogy for meditation compares it to the calming of dirty waters. When the water has been stirred up and excited, it becomes foggy and difficult to see through. When given the chance to calm down, the water becomes clear again, just as our mind does through meditation.

As time goes on, the clutter of the mind will eventually subside, not only while meditating, but also during daily life. A more permanent state of mind is achievable, often called nirvana in the meditation world.

Even if achieving nirvana isn’t a personal goal, meditation can be useful in giving one the chance to regroup and put priorities back in order.

Many take the time to exercise and eat well, but taking the time to improve mentality isn’t something our society does often.

A simple “ohm” here and there isn’t much to give but has as much to offer as you’re willing to take.