When it comes to mindfulness and meditation, you may think it takes years of training — or a spiritual journey — to derive any benefits. But the essence of the practice is actually quite simple, and its techniques can bring a little relief to many stressful situations, including travel.

“We’re talking about a sort of a slightly more sophisticated version of the advice that your mom gave you, when you were a kid, of ‘take a deep breath,’ ” said Dan Harris, the co-anchor of ABC’s “Nightline” and the weekend edition of “Good Morning America” who has authored two books about mindfulness and meditation .

“You don’t have to believe in anything. It’s a really simple, secular exercise for your brain,” continued Mr. Harris, whose “10% Happier” smartphone app and podcast feature guided meditations.

According to the most recent National Health Interview Survey, more American adults are meditating than ever, with more than 14 percent saying they have practiced in the past year, up from 4.1 percent in 2012.