In its simplest form, meditation is merely the act of engaging in contemplation, reflection or mental exercises to reach a heightened level of spiritual awareness. In reality, it offers much more than that.

"It is a good way to learn to slow down in our hectic lifestyle," says Emily Fite.

The owner of the Yoga Room in St. Joseph says meditation especially helps those with high blood pressure, anxiety issues, health issues or insomnia.

In our constantly on-the-go society, people are less healthy and more susceptible to illness and disease. Our bodies often function in a "fight or flight" mode, elevating blood pressure and heart rate, among other health issues.

Fite says meditation guides our minds and bodies toward a "relaxation response," where immunity is stronger, blood pressure, respiratory and heart rates are lower and we feel at ease to enjoy life to the fullest.

"The regular practice of meditation brings peace of mind and rationality to us in times of turmoil and distress," Fite says. "... Research has shown meditation to increase immunity and slow disease processes. You build in yourself a well of infinite resources of pure joy and bliss."

Dr. Russell Phillips, an assistant professor in Missouri Western State University's psychology department, leads meditation groups at the Yoga Room. He has been doing meditation for eight years and says there are several reasons to give it a try.

"Some practice meditation as a form of stress relief. Others practice meditation to bring them closer to God," he says. "Others practice meditation to gain more awareness in their lives, as meditation can help one become more mindful, to lose attachments to things that cause suffering."

No matter if you're a beginner or an expert, Fite says meditation is a practice that's for everyone. There are many options, and you just have to find the one that best suits your needs.

Fite says the most traditional form is silent meditation, where one sits very still for a period -- ideally 20 minutes twice a day -- focusing solely on deep breathing.

"It can be nearly impossible to shut off the mind, so you focus on the breath as a means to keep the mind focused," Fite says. "When thoughts arise you pass no judgment and just 'watch' them like clouds in the sky coming and going. You can also practice visualization where you use your imagination to 'guide' light and energy to parts of your body in need of healing."

Men tend to prefer silent meditation, while women lean toward guided mediations, Fite says.

"Chanting silently or audibly is a tool to assist the mind to stay focused," she says. "... For example, with every exhalation saying to yourself, 'I deeply wish to release negative tension.' This is a potent phrase that brings peace and a sense of deep calm and release of tension."

Another simple but powerful meditation technique is to silently count to eight while inhaling and again while exhaling, fully relaxing your muscles as you breathe out. Anyone can adopt this technique whenever they need to relax or calm down, she adds.

Diane Waddell, a nurse practitioner at Heartland Integrative and Restorative Medicine, says meditation helps keep her "balanced and appreciative of life."

"I particularly enjoy walking meditation incorporated with mindfulness," she says. "I try to keep my mind free of random thoughts so I can be more 'present' with my surroundings, particularly noticing trees, sky, stars and other gifts of creation."

The techniques of meditation are deeply embedded in yoga classes, which is one way of learning and practicing meditation. There also are classes specifically for learning more about meditation techniques that you can use in your everyday life.

"For those worried about the religious affiliation, I heard in church once that prayer is talking to God, and meditation is listening to God," Fite says. "From any religious background, meditation can be appropriate. Just practice in the way you feel most comfortable."