Meditation involves a high attentional load, requiring a lot of prefrontal cortical activity involved in attention. This focus and attention are inherent to most forms of meditation. Regular meditation, such as 13 minutes daily for at least eight weeks, can enhance your ability to pay attention, learn, and enhance memory.
Meditation can also change your state and traits over time. For instance, long bouts of repeated meditation can alter personality traits. Certain types of meditation can mimic slow wave sleep, which is beneficial for growth hormone release.
Meditation practices can vary widely, from sitting or lying down with eyes closed, focusing on the third eye center, to walking meditations with eyes open. The key is to choose a meditation practice that aligns with your specific goals and needs. As you get better at meditating, you can actually meditate less to derive the benefits, as you can quickly drop into specific brain states.