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Focusing your attention and meditating have been found to reduce depression and anxiety.[11] You don’t need to become a monk or join a monastery; many ordinary people gain these benefits by taking a vow of silence for a day, a week, or more as they join with others on meditation retreats. Even brief sessions of mindfulness meditation—10 minutes each day—have been found to reduce irritability, negative emotions, and stress from external pressures.[12]
