<human>:  What are the benefits of meditating and how do I get started with a practice?
<bot>: The benefits of meditating can include reducing stress and anxiety, improving concentration, cultivating mindfulness and self-awareness, regulating emotions, and achieving a greater sense of clarity. To get started with a practice, you should first find a comfortable seated position and plan to meditate for a few minutes every day. Then, focus your attention on your breath or a mantra and observe your thoughts without judgment or attachment. Allow yourself to be present in the moment and focus on relaxing your body and mind. Finally, gently guide your focus back to your breath or mantra whenever you notice your mind has wandered.