Everyone has a stressful day from time to time. Practicing meditation is a great way to relax, and get back to the task at hand. The overall purpose of meditation is to calm the mind so it can be more alert later. Because the mind controls the body and can never be completely blank, true meditation occurs when we are able to quiet and limit — not stop — the stream-of-consciousness that constantly flows through the mind.

Additionally, research shows that meditation causes many positive changes in the body, which can help improve your quality of life.

• Meditation reduces pain and enhances the body’s immune system.
• Meditation can reduce feelings of depression, anxiety, anger, and confusion.
• Because meditation can elicit a sense of calm, peace and balance, increased energy, and stamina, meditation can be an important component of a heart-healthy lifestyle and reduce heart disease.

You don't have to dedicate too much time to meditation; a few minutes can leave you feeling as refreshed — maybe even more refreshed — as a full eight hours of sleep. Plus, you don't need any special equipment or know  special techniques to reap the benefits of meditation.

Here is a basic meditation to try:

A Breathing Meditation

Sit in a comfortable position that allows the spine to extend and elongate, but not so comfortable that you fall asleep. Set a timer for two minutes.

As you inhale (through your nose, mouth, or both), count up from one to three. As you reach three, pause very briefly and exhale slowly, counting down from three to one. Repeat this until the timer tells you that two minutes have passed.  Try to make inhalation and exhalation last about the same amount of time without becoming too preoccupied with perfection. Focus only on the count for each breath you’re taking.

When, and if, your mind wanders from your breath to other thoughts, recognize it and gently guide your mind back to the numbers. There’s no need to be frustrated.

Continue this counting pattern until your timer signals the end of your session. Gradually add a few seconds to your session each day. As you become more comfortable with this meditation, you may wish to increase the length up to 30 minutes, adding approximately one minute per week.

Reynolds and Reynolds is committed to wellness as a way to help employees develop healthy habits that help them be more productive and engaged, both professionally and personally.