During meditation, you are training attention instead of chasing every thought. Over time, that can reduce reactivity, improve awareness of mental chatter, and make it easier to notice stress before it takes over.
Brain imaging studies suggest meditation is linked with changes in networks involved in attention, self-referential thought, and emotion regulation. You do not have to treat that as mystical for it to be useful.
In practical terms, meditation works best when it is small and repeatable. A few minutes a day usually beats a heroic session you never repeat.
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