Meditation can inject far-reaching and long-lasting physical and psychological benefits into our daily lives. Advantages include decreased stress, improved brainpower, sharper focus and a calming effect on our minds. It’s something anyone can do. But not everyone knows how.

In this short podcast, Mary Flett, anationally-acclaimed clinical psychologist and the executive director of the Center for Aging and Values in California, will teach you how to relax your mind and body into immersive awareness, gratitude and tranquility—in less than five minutes.