I teach many kinds of meditation, including movement meditation, visualization, sensation-based meditation, meditation to management pain and yoga nidra, as well as seated concentration practices.
Meditation in general is a highly researched practice and the research is overwhelmingly supportive of practicing meditation. Meditation has been shown to increasing emotional regulation, patience, tolerance, creativity and one's ability to manage stress. Yoga offers many kinds of meditation: movement-based, visualization, concentration practices, breath-based, sensation-based, withdrawal of sensation, and witnessing practices. I have experience practicing and teaching all these different kinds of meditation, as well as experience discerning which practice might be right for a person at a given point in their journey.
Learning meditation starts with quieting the body, usually by sitting or lying down, and then trying to focus the mind on one thing. Then, usually people notice that their mind wanders. Many techniques for learning meditation are ways of trying to tame this wandering mind.
An important step in the meditation practices taught in yoga is the development of witness consciousness. This is the ability to separate from your wandering mind and observe it. We practice observing the body and breath too. It practice is about becoming aware of the mind, the body, the breath while at the same time noticing that there is another aspect of the experience and that is the awareness itself. This is witness consciousness.