Our brains are constantly firing on all cylinders, and it can be exhausting.

While meditation is an effective way to train your brain to be calmer, happier and more resilient in times of stress, you don’t necessarily have to sit in extended mindfulness meditation to reap many benefits mindfulness can offer.

Research suggests that as little as 5-10 minutes of daily mindfulness can help reduce stress, improve sleep, and increase our overall sense of well-being. If it’s hard to carve out 10 minutes, you can use multiple moments throughout the day—brushing your teeth, walking, standing in the elevator, eating lunch—to practice a mindful pause.

Remember, the more you practice, the more it is there for you when you need it--to transition between meetings, to calm yourself from stress when it really counts, or to simply appreciate life as it’s happening.