Easy meditation instruction

What is the least that you can do for 2 minutes (only) each of the next 7 days?

Sit comfortably and quietly, back straight and push head up with chin slightly in.

What is the least movement and mental activity you can experience during the time assignment? To help calm thoughts, feel breathing in and breathing out as it gently rolls through whole body. Don't force anything. If you feel your activity level increase, smile and calm down again.

Does not have to be exactly 2 minutes. (You may glance at a clock.) But if you feel like doing more time, DO NOT. Stop at 2 minutes please. Finish with "Thank you."

Try to do this each day at same time and place, unless you can improve the environment. Do this each day for 7 days. You will succeed. Then, if you want to continue this practice do it 5 minutes (only) each day for the following 3 months. No variations please. After 3 months of practice at 5 minutes a day, you are qualified to decide how you wish to proceed.

In between meditations reflect on your various meditation experiences. No bragging allowed, this is a spiritual endeavor.

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An unprejudiced, intelligent and interested listener is called a vessel.
--Aryadeva, 400 Stanzas (Catusataka)