Could you show me a quick DIY meditation?

"Of course! Find someplace where you'll be undisturbed. Perhaps light a candle or enjoy some incense and close your eyes. Take three slow deep breaths in and out. Recognize the 'busyness' of your mind...but don't judge it.

Now you're going to run through your senses. Notice things. Ask yourself, 'Where are my feet? What are they feeling? What about my legs? My back? My hands? My face?'

Then shift your attention to hearing. Do you hear voices? Leaves blowing? Birds chirping?

Shift to taste. Do you notice the faint taste of coffee? Are you thirsty? Feel the wetness of your mouth.

Then move your attention to smell. Is there an aroma in the air? Is there dampness? Can you smell a candle? Is there the faint smell of a cleaning solution?

Just take a photographic snapshot of what's going on in the present moment. And it's about quality, not quantity. If you only have a few minutes, then that's fine. As you practice, see if you can try to go just a few minutes longer as you become more familiar with checking in with your body and your environment.

Source: Richard Burr