The Slow Breath

Breath & Meditation

How to Sit for Five Minutes

4 min read · Updated 2026-09-29

Infographic on how to sit for five minutes: sitting on a cushion or a chair with an upright spine, a five-minute timer, the loop of noticing thoughts and returning to the breath, and tips for a busy mind or restlessness

Five minutes is enough to start. The aim is not an empty mind. It is to notice where your attention is and gently bring it back.

Set up

  • Sit on a chair or cushion with your spine upright but not stiff.
  • Rest your hands on your thighs. Soften your eyes or close them.
  • Set the meditation timer for five minutes.

Practice

Feel the breath at the nostrils or belly. When you notice you have drifted into thought, silently say "thinking" and return to the breath. That moment of noticing is the whole exercise.

Common questions

My mind will not stop. That is normal. Coming back counts as practice, however many times it happens.

I feel restless. Try a slower exhale, or finish with three long breaths.

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