Nowadays, you can’t go through one Google search page about wellness and healthy living without seeing at least a couple of mentions about meditation. And it’s all for good reason. The many amazing health benefits of meditation are greatly documented. One quick search would bring you countless articles stating how much it’s good for you, and how it’s something you should practice, especially in today’s stressful world.

Despite this however, not many still find the time to do it, and experts say that it’s mainly because of the “monk-style” myth that surrounds it.

Basically, it means that for some people, meditation might still mean sitting cross-legged on the floor, blocked off from the world for long periods of time, perhaps for several hours. This couldn’t be further from the truth however, since meditating for about five to 10 minutes every day can actually deliver powerful benefits.

This practice is called micro-dosing, and it’s a scientifically-validated approach. According to researchers, it can help people develop less distractions, enhanced ability to sustain attention and show faster response times.

Here’s how to do it:

1. Make yourself comfortable – You don’t need to find a fancy seat or anything. You can do this anywhere you’re comfortable, including park benches or even in bed after waking up. It doesn’t have to be undistracted or undisturbed, since this will make it easier for you to do anytime.

2. Build the muscle of attention – Start training your attention. Count your breaths, each inhale and exhale. For example, count “one” on the first inhale, as well as on the first exhale. Work up to 10 without losing your focus.

3. Train the skill of ‘meta-awareness’ – If you’re successful with counting, shift your training to meta-awareness, which is the ability to stand back from everything that’s running in your mind. It can also be described as sitting beside the road undistracted while every sensation, feeling, thought and emotion passes by in front of you.

4. End it with wish – Or an altruistic intention, which can help you become a better person. This is called “giving merits,” and should extend beyond yourself.