Meditation has several valuable benefits. Firstly, it enhances our ability to focus and remain present in our activities, which can significantly increase our overall happiness. This is because being present to our experiences, whether they're internal or external, correlates with increased happiness.
Secondly, meditation can improve our cognitive abilities and learning. Studies have shown that even a brief meditation of about 13 minutes done consistently can greatly enhance our ability to focus, mood, sleep, and various aspects of cognitive performance.
Lastly, meditation can help us manage our mood and emotions. By becoming more aware of our internal state or focusing on external objects, we can better regulate our emotional responses. However, it's important to note that the type of meditation practice should align with our individual needs and tendencies. For instance, if you're more inward-focused, an exteroceptive focused practice might be beneficial, and vice versa.
In summary, meditation is a powerful tool for enhancing focus, improving cognitive abilities, and managing emotions.