1. Find a quiet and comfortable space: This could be in your room, in a garden, or any place you won't be disturbed for the next 5 minutes.

2. Settle into a comfortable position: You can sit on a cushion on the floor, on a chair, or lie down. Whatever is most comfortable for you right now.

3. Straighten your back: Think about your back being a little straighter than usual, but not too uncomfortable.

4. Close your eyes: If you are comfortable closing your eyes do so now,  or you can leave them open, facing forward, with a relaxed gaze

5. Take three deep breaths: Breathe in deeply through your nose and then slowly exhale through your mouth. This helps to calm the body and mind.

6. Bring attention to your body: Start at the top of your head and move your focus slowly down to your toes, spending a few seconds on each body part. Notice the sensations in each area - warmth, coolness, tingling, pressure, or even numbness.

7. Observe without judgement: Notice these sensations without trying to change or judge them. Simply observe.

8. Focus on the breath when distracted: If your mind wanders, gently bring your attention back to your breath and then return to scanning your body.

9. Expand your awareness: After you've scanned your body, spend the remaining minute trying to hold an awareness of your entire body and the sensations you feel.

10. Slowly conclude the practice: Notice your surroundings, the ground beneath you. Open your eyes, take a deep breath, and gently begin moving.

Remember, the aim is not to "achieve" anything, but rather to simply observe and accept your bodily sensations as they are. If you find your mind wandering frequently, that's perfectly okay. It's all part of the process. Over time, you may find it easier to stay focused.