The five-minute practice
Sit comfortably. Set a five-minute timer. Notice the sensation of breathing or contact with the chair. When attention wanders, gently name it “thinking” and return to your chosen anchor. Wandering is part of the practice.
Make it sustainable
Try a similar time each day for two weeks. You can keep your eyes open and focus on a neutral point. If sitting still is uncomfortable, try a slow walk while noticing each step.
Keep expectations realistic
Meditation may help some people with stress and sleep, but evidence varies by outcome and program. It is not a replacement for treatment. If practice increases distress, stop, ground yourself in your surroundings and seek guidance from a qualified professional.
Original sources
Educational guidance. Adjust for your needs and seek professional care for persistent symptoms or a medical condition.