“Meditation is a lifelong gift. It’s something you can call on at any time.” Paul McCartney

What benefits does the research support for meditation?

Reduces Stress: Many styles of meditation can help reduce stress. Meditation can also reduce symptoms in people with stress-triggered medical conditions.
Controls Anxiety: Habitual meditation helps reduce anxiety and anxiety-related mental health issues like social anxiety, phobias and obsessive-compulsive behaviors.
Promotes Emotional Health: Some forms of meditation can improve depression and create a more positive outlook on life. Research shows that maintaining an ongoing habit of meditation may help you maintain these benefits long term.
Enhances Self-Awareness: Self-inquiry and related styles of meditation can help you "know yourself." This can be a starting point for making other positive changes.
Lengthens Attention Span: Several types of meditation may build your ability to redirect and maintain attention. As little as four days of meditation may have an effect.
May Reduce Age-Related Memory Loss: The improved focus you can gain through regular meditation may increase memory and mental clarity. These benefits can help fight age-related memory loss and dementia.
Can Generate Kindness: Metta, or loving-kindness meditation, is a practice of developing positive feelings, first toward yourself and then toward others. Metta increases positivity, empathy and compassionate behavior toward others.
May Help Fight Addictions: Meditation develops mental discipline and willpower and can help you avoid triggers for unwanted impulses. This can help you recover from addiction, lose weight and redirect other unwanted habits.
Improves Sleep: A variety of meditation techniques can help you relax and control the "runaway" thoughts that can interfere with sleep. This can shorten the time it takes to fall asleep and increase sleep quality.
Helps Control Pain: Meditation can diminish the perception of pain in the brain. This may help treat chronic pain when used as a supplement to medical care or physical therapy
Can Decrease Blood Pressure: Blood pressure decreases not only during meditation, but also over time in individuals who meditate regularly. This can reduce strain on the heart and arteries, helping prevent heart disease.
You Can Meditate Anywhere: If you're interested in incorporating meditation into your routine, try a few different styles and consider guided exercises to get started with one that suits you. (Source: Healthline) Please review our Research page.

"Those that know do, those that understand teach." Aristotle

Why is it important to work with a "live" meditation and mindfulness master teacher?

We are excited to see the growing popularity of both meditation and mindfulness. Not only has science proven that meditation boosts your health (increasing your immune system while decreasing inflammation), but it also boosts your happiness, your self-control and your ability to better connect with others, which, in turn, makes you more likely to live longer. Additionally, the latest research shows that meditation practices actually increase the amount of gray matter in your brain as well as “cortical thickness” (a key feature of individuals who are able to pay attention and focus longer).

And, when it comes to mindfulness, science has proven through numerous studies that it is a powerful natural way to reduce stress, improve your memory, and have happier relationships and overall satisfaction in life. All of these tremendous, science-backed benefits are causing more people than ever to show interest in learning how to do it - and how to teach it. While it’s exciting to see, this surge of growth is also a bit unsettling.


There are so many opportunities to be misguided by information or mislead by less experienced teachers and so-called “experts”. Yes, more people should be meditating and, yes, everyone can benefit from the teachings of mindfulness. However, understanding basic principles or going through a “training” to become a meditation or mindfulness teacher is rarely enough. The nuances of both meditation and mindfulness are not something that can be taught online or through apps. They also aren’t something that teachers can pick up in just a few months (or even a few years) of training.

In order to reap the real benefits of meditation and mindfulness practices, you absolutely must work with a dedicated professional. Meditation is not a one size fits all technique. Everyone is different and will relate to certain styles and will be more likely to adapt the process and integrate meditation into their life if the technique is tailored for them. Even if you don’t have an expert trainer in the area that you can train with in person, individually or in a small group, master teacher AnJenette Afridi, MA offers individual and/or group meditation and mindfulness targeted skills-based training live online via video conferencing or FaceTime. The benefit of doing this type of live training is that AnJenette will tailor a meditation and mindfulness program specifically for you, and give you real-time, personalized feedback, something that no app or recorded video can do.

Being discerning before allocating your time and money on a less-than-qualified teacher or an ineffective method of training is key to getting the most out of these powerful practices.

What are the meditation and mindfulness benefits for children and teens?

We have a collection of research on meditation and mindfulness effects on children on our Research page and please see AJ's article Benefits of Meditation and Mindfulness for Children and Teens.

"In moments of madness, meditation has helped me find moments of serenity and I would like to think that it would help provide young people a quiet haven in a not-so-quiet world. It’s a lifelong gift, something you can call on at any time. I think it’s a great thing."  Sir Paul McCartney

What is the difference between mindfulness and meditation?

Mindfulness and meditation have been hot topics lately and these two words have been used interchangeably.

Mindfulness is the awareness of “some-thing,” while meditation is the awareness of “no-thing.”

Mindfulness is an informal practice of moment-to-moment awareness of one's experience without judgment and is also a state of mind.  Mindfulness can be applied to the moments of our daily life to be fully engaged in that moment.

Meditation is a mind-body practice in which we focus our attention on something, such as an object, word, phrase, music, movement or breathing, in order to minimize distracting or stressful thoughts or feelings. Meditation is practiced for a specific amount of time.

How can we can bring mindfulness into our daily activities? 

There are many ways to bring mindfulness into our daily activities. Mindful Eating and Mindful Walking is not only simple...it has abundant benefits. 

“Meditation while walking has a long, noble history in ancient spiritual disciplines.” Andrew Weil

Why do people use meditation in the US?

Below are results from a research survey of November 2016 titled: Prevalence, Patterns, and Predictors of Meditation Use Among US Adults: A Nationally Representative Survey. “Emerging evidence suggests substantial health benefits from using meditation. Meditation was mainly used for general wellness (76.2%), improving energy (60.0%), and aiding memory or concentration (50.0%). Anxiety (29.2%), stress (21.6%), and depression (17.8%) were the top health problems for which people used meditation; 63.6% reported that meditation had helped a great deal with these conditions. Only 34.8% disclosed their use of meditation with a health provider. These findings indicate that about 9.3 million US adults have used meditation in the past 12 months.”

Oprah Winfrey told Dr. Oz that encouraging everyone at her office to meditate has benefited her company immensely. "People who used to have migraines, don’t. People are sleeping better. People have better relationships. People interact with other people better. It’s been fantastic," she said.

Do you teach Transcendental Meditation also known as TM? What style of meditation do you teach?

Transcendental Meditation technique or TM is a form of meditation that utilizes a mantra and was developed by Maharishi Manhensh Yogi. The practice of TM repeats a personal mantra in a seated position with the eyes closed and is practiced for 15-20 minutes twice a day. This technique has been described as both non-religious as a technique for personal development and as a religious technique as its roots are in Hinduism. 

At age 17, AnJenette attended Transcendental Meditation (TM) seminars. Although she was aware of meditation at the time, attending TM trainings ignited her passion to continue practicing. AnJenette's meditation interest and practice continued at (undergrad) college during her first semester, she enrolled in a college course offered in the philosophy department entitled 'The Art of Meditation'. This meditation course was not based on TM and did not use a mantra. Eyes were open focused on a candle and also closed at times focused on the breath. AJ still has her college notebook from that meditation course and it resides on her SF office bookshelf! After college, AJ continued her studies and practice of several styles of meditation as well as yoga and added meditation and yoga to her teaching vitae. Years later in grad school AJ studied 'Meditation in Movement' with the focus on the body in motion.

Over the last four decades, AnJenette has studied and practiced several styles of meditation. In 2008, she studied with the renowned Dr. Herbert Benson at Harvard Medical School. Dr. Benson wrote the iconic book in 1972 The Relaxation Response that introduced meditation to mainstream medical. In October of 2018, AJ returned to Harvard Medical School to once again study with Dr. Benson who was 84 years young at the time.

The mediation techniques that AnJenette teaches are a composite of her lifelong trainings and are customized based on each client. All meditation techniques that she teaches are secular (non-religious) and are backed by science.

Who is AnJenette? 

AnJenette Afridi, MA, ERYT-500, YACEP, is a Meditation & Mindfulness Master Teacher and the Creator of INHALE EXHALE SMILE . AnJenette holds a Master’s Degree in Psychology (MA), Experienced Registered Yoga Teacher (ERYT-500), Yoga Alliance Continuing Education Provider (YACEP), and more than three decades of credentials integrating evidence-based practices into easy to implement strategies that lead to desired outcomes.

AnJenette aka AJ has worked with corporations, hospitals, health centers, schools, and private clientele including adults and children. She is often featured at public and private events, and she hosts events as well. AJ's warmth, credibility, and energetic sense of humor create an atmosphere that supports expansion, creativity, and abundant possibility.

For more information please see AnJenette's complete bio.


INHALE EXHALE SMILE ℠ Meditation & Mindfulness Targeted Skills-Based Training for Adults and Children. Learn with AJ in person at her San Francisco Bay Area office or off-site, at an event, walkshop, by phone, or via video conferencing. 

Book AnJenette to speak at your next event. Her warmth, credibility, and energetic sense of humor will create an atmosphere that supports expansion, creativity, and abundant possibility.

How do you work with clients?

AnJenette provides private sessions on Skype, Zoom, IPhone, FaceTime, Phone, Offsite, and in person at her San Francisco Bay Area office. AJ also provides group sessions on Skype, Zoom, Iphone, FaceTime, and at her office as well as offsite and onsite sessions, walkshops, and speaking events. Please contact us for group discount rates of two or more people. AnJenette also offers offsite sessions for additional time/travel fees.

"You can't stop the waves, but you can learn to surf."

Jon Kabat-Zinn

What payments do you accept?

We utilize the secure Shopify Payments on our website for all our transactions.

- We accept Apple Pay, Google Pay, and all credit card and debit cards listed below:

- In the United States we accept Visa, Mastercard, American Express, JCB, Discover, and Diners Club debit and credit cards.

- In the United Kingdom, Ireland, Australia, New Zealand, and Singapore we accept Visa, Mastercard, and American Express debit and credit cards.

- Currently only Android users can checkout with Google Pay.

- We also accept check and cash if you prefer at AnJenette's office or for a workshop or event. Payments are due upon registration.

Who are your clientele?

AnJenette's clientele are children 4-12, teens 13-18, adults 18 & up, business leaders, parents, and seniors 65+… at every stage of life.

What services do you currently have available?

In addition to our popular Private Sessions, we offer Group Sessions and Offsite Sessions. Group Sessions are available at discounted per person price. Offsite Sessions and Walkshops are available at additional time/travel fees. Please contact us if you are interested in Group Sessions, Walkshops, and/or Offsite Sessions. Please see Services for more information.

"If you just sit and observe, you will see how restless your mind is. If you try to calm it, it only makes it worse, but over time it does calm, and when it does, there's room to hear more subtle things - that's when your intuition starts to blossom and you start to see things more clearly and be in the present more. Your mind just slows down, and you see a tremendous expanse in the moment. You see so much more than you could see before. It's a discipline; you have to practice it."  Steve Jobs

Do you have office visits?

Yes, AnJenette has an office in the San Francisco Bay Area. AnJenette is available Monday to Friday 8AM to 6PM and evenings and weekends by request. The aforementioned are her usual hours unless she is attending a conference or hosting an event. AnJenette does have a clientele waiting list from time to time and it will be noted as such on this website. Please contact us for additional information. 

Does AJ speak at private and public events?

Yes. Book AnJenette to speak at your next event. Her warmth, credibility, and energetic sense of humor will create an atmosphere that supports expansion, creativity, and abundant possibility.

What is AnJenette's involvement with charitable organizations and the community?

AnJenette is co-founder of the Round Hill Country Club Triathlon with her husband, now in its 6th year. All proceeds are distributed to a wounded veterans program. AnJenette is founder of a women’s social charity now in its 3rd year with 100% of contributions distributed to various charities.

To learn more about meditation, mindfulness, stress, resilience, yoga, and wellbeing please visit AJ's NoteBook and our extensive compilation of the latest meditation and mindfulness ResearchIf you have additional questions, please contact AnJenette.

Mindful not Mind full