A moderate stress level makes our body produce cortisol, which can be quite useful. However, if too much cortisol is released, it can affect both our mental and physical health. It can lead to headaches, high blood pressure, sleep problems, and even anxiety. Many people turn to meditation as a source of mindfulness. Of course, we’re all busy individuals, and spending only 12 minutes a day meditating sounds ideal.

If practiced regularly and properly, meditation can help you relieve stress, be more focused, regulate your heartbeat, and improve your overall well-being. In addition, it can reduce the risk of heart disease and strengthen your immune system. So, how can you incorporate the 12-in-12 method into your daily routine?

The good news is that there are two options you can try out depending on your daily lifestyle. You can meditate for 12 minutes straight once a day or for 60 seconds once every hour.

If you’re not used to meditating, you don’t have to push yourself too much. Start with just two minutes per day for a week, then do three minutes the following week. You’ll eventually get there! Make sure to find a quiet place with no distractions, and make this method a part of your morning or nighttime routine.

If you’re wanting to try meditating for one minute every hour, one of the best things you can do is practice heart-rhythm meditation. Place your fingers on your pulse, close your eyes, and try to regulate your breathing to match your heartbeat.

Combine this practice with box breathing to gradually slow down your rapid pulse. Breathe in for four beats, hold for four beats, exhale for four beats, and hold for four beats. Do this for 60 seconds every hour, and you’ll notice a difference. Don’t forget to be consistent, as proper meditation takes time and patience.

Say goodbye to bland dinners. Here are some easy dinner ideas that are all done in 30 minutes or less and consist of only five ingredients, making them simple yet delicious.

Boneless chicken in a curry-coconut cream sauce paired with rice noodles is surprisingly easy to make. You can toss in some broccoli for a pop of color, too.

Ingredients:

• 2 tbsp coconut oil
• 1 (16 oz) package of skinless, boneless chicken breast halves cut into small cubes
• 1 (14 oz) can cream of coconut
• 1 (11 oz) bottle of red Thai curry sauce
• ½ (16 oz) package of dried rice stick vermicelli noodles

Instructions:

1. Heat the coconut oil in a large skillet on high heat. Then add chicken cubes; cook until browned, about two minutes per side. Reduce the heat to medium-high and add curry sauce and coconut cream. Cook until chicken is white in the center and the juices run clear. Use a thermometer to make sure the chicken cooks fully.
2. Fill up a large pot with salted water and bring to a rolling boil. Stir in pasta. Cook the pasta uncovered, stirring occasionally, until tender yet firm to the bite, about four to five minutes. Drain.
3. Reduce skillet heat to simmer. Add the noodles and let everything simmer until the flavors are fully absorbed. Divide chicken and noodles among individual serving bowls.

This old-school Italian masterpiece has roots in Rome, and there’s no need to add cream or anything extra. Just stick to the classic ingredients.

Ingredients:

• Olive oil
• Guanciale (or substitute with unsmoked bacon or pancetta)
• Spaghetti (or bucatini)
• 3 large eggs
• Pecorino Romano cheese (substitute or mix 50/50 with Parmigiano if preferred)

Instructions:

1. Cook guanciale in olive oil until browned and crispy and drain on paper towels.
2. Boil spaghetti in salted water, drain, and return to the pot. Let it cool.
3. In a bowl, whisk eggs, half of the cheese, and some pepper until smooth.
4. Pour the eggs over the pasta and stir the mixture quickly until creamy.
5. Stir in the guanciale, then top with the remaining cheese and salt and pepper.

This salmon recipe is a quick taste of fancy. A sweet, fruity vino makes the magic sauce.

Ingredients:

• 1 (1 1/2 lb) salmon fillet, skin removed
• 1 tbsp unsalted butter
• 2 tsp all-purpose flour
• 1 cup dry white vino
• 1 tbsp chopped fresh chives

Instructions:

1. Preheat the oven to 450°F. Place the salmon fillet on a rimmed baking sheet and season with salt.
2. Bake until the fish flakes easily with a fork, about 15 minutes.
3. For the sauce, melt butter in a small saucepan. Whisk in flour, cook for one minute, then stir in vino. Make it boil, then reduce heat to low.
4. Simmer until the liquid is evaporated by half, 8 to 10 minutes.
5. Stir in the chives and season with salt and pepper. You can add fresh dill and/or capers for an extra zing.
6. Break the salmon into large chunks, and serve topped with the sauce.