There’s a saying that goes, “You should sit in meditation for twenty minutes everyday — unless you’re too busy; then you should sit for an hour.” That said, it’s best if you start with small moments of time. You can reap the benefits of meditation in as little as one minute.
There are hundreds of apps you can use to help you meditate. The one I use, H*nest Meditations, has two-, five-, 10-, and 15-minute guided meditations. (Don’t download it if you’re offended by swearing — the app is billed as “mindfulness for the rest of us.” Here’s their most well-known video, “F*ck that: an honest meditation“)
One simple technique you can start with is called box breathing. Sit comfortably with your eyes closed. Breathe in through your nose to a slow count of four. Hold the air in for a slow count of four. Breathe out through your mouth to a slow count of four. Hold the air out for a slow count of four. I’ve found that this kind of breathing helps me after as few as 3 repetitions.
Whatever meditation technique you choose, make sure you practice it every day to get the best results, whether you’re looking for stress relief, beter sleep, less anxiety, or overall well-being.