Studies have shown that meditating can increase immunity, defuse negative emotions, lower blood pressure and reduce the effects of stress. And unlike prescription drugs, it's free and has no unpleasant side effects. But with so much information out there, how does one know where and how to begin to meditate? iVillage went to expert Joan Borysenko, PhD, a meditation practitioner for nearly 40 years and author of 11 books on the intersection of medicine, spirituality and healing, including Inner Peace for Busy Women, to get the bottom line on beginning a meditation routine.

When to Meditate
According to Dr. Borysenko, we need to meditate at least 10 minutes a day to begin reaping the benefits. Ten minutes may sound easy enough, but in our multitasking culture, carving out that time can be downright hard. Finding time is the number one obstacle to developing a regular practice. Her solution? Keep it simple. "Ask yourself, What is the minimum I can commit to that will sustain me?" Dr. Borysenko says. "Even if your default practice is five minutes, it will get you sitting. Once you're there, you will enjoy it and you'll take five more minutes."

Dr. Borysenko recommends meditating as soon as you wake up. "Set the alarm, bypass the coffeemaker and head straight for your practice," she explains. "Once you turn the coffeepot on, then you turn on the news and the next thing you know, you are absorbed in other things."

How to Begin Meditating
Once you're out of bed, head for a straight-backed chair. "The most common physical problem people face is their body is not experienced in relaxing without falling asleep," Dr. Borysenko explains. Sitting on the edge of a hard chair with your spine a few inches away from the back of the chair is a good way to keep sleepiness at bay.