A five-minute sit for people who can't sit still

If you have tried meditation and felt like you were doing it wrong, you are in good company. Most people expect a calm, empty mind. What they get is a to-do list, an old song, and an itch.

This practice is built for that.

The setup

Sit anywhere you won't be interrupted for five minutes. A chair is fine. Set a timer so you don't have to watch the clock. Close your eyes or let your gaze rest on the floor.

Minute one: arrive

Notice the points where your body touches the chair and the floor. Feel the weight. Let your shoulders drop a little.

Minutes two to four: noting

Rest your attention on your breath. Whenever something pulls you away, give it a one-word label, silently and gently: "thinking", "planning", "hearing", "itching", "worrying". Then return to the breath.

That is the whole practice. You are not trying to stop thoughts. You are practising the moment of noticing them. A busy mind just gives you more chances to practise.

Minute five: widen

Let go of the breath and simply be aware of everything at once: sounds, sensations, the room around you. When the timer sounds, take one deliberate breath before you move.

Try it daily for a week and come back to tell us which label came up most. For most people it is "planning".