Download this audio to your phone and listen to it in your car right before you go into work, or right before you get in the shower, or whenever you can be alone for five sweet minutes. Try to sit still and not wiggle or fidget-- sitting still is the physical foundation of self-control. Close your eyes if you can, or focus on one point in front of you. When you inhale, say the word INHALE in your mind. And when you exhale, say the word EXHALE in your mind. When your mind wanders to the grocery list, or work, or the thing thats pissing you off right now, just bring your awareness back to the breath. That's it! Ps. You are not supposed to be GOOD AT THIS. Instead of focusing on "how well" you think you focus during the meditation, make a point to notice how you behave and feel during the day. Has meditation noticeably influenced your choices, feelings, or focus throughout your day?