The OMS Program recommends 30 minutes of meditation every day. This can be done in one 30 minute sitting, or if you find it easier, you can do multiple, smaller sessions, eg: 10 minutes, three times per day.
Mindfulness meditation is a form of meditation that focuses on remaining actively, purposely aware in the present moment without self-judgement or analysis. Practicing mindfulness meditation has been shown to reduce feelings of stress and can combat symptoms of depression and anxiety.
There is no single way to meditate correctly and thus this question is quite difficult to answer. Most forms of meditation focus on quietening the mind by focusing one's attention on something else such as the breath, a visualization, the body, a movement or simply the present moment.
Generally, if you are able to sit (or lie) quietly without getting lost in your thoughts or worries and if you feel calmer, happier or more at peace when you have finished, you are meditating well.
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Problems in our day-to-day life, such as road rage or an argument at work, can trigger our ‘fight or flight’ instinct - this means higher blood pressure, heightened adrenaline and a pro-inflammatory immune system.
However, if this happens too often, stress builds up, causing chronic inflammation and can cause damage to the body.
Meditation can reverse this process by calming the body and reducing stress. Indeed, when we meditate the frequency of our brain waves decreases, putting the mind in a calm state where it can heal itself more effectively.