Could you provide detailed instructions for the 17 min meditation method?

For the 17-minute method, sit quietly with your eyes closed and gently attend to your breathing and internal sensations. When your attention wanders, bring it back without judging yourself. 1

1. Choose a quiet, comfortable place free from distractions. Sit quietly; the instructions describe sitting with your eyes closed. 2
2. Notice each inhalation and exhalation without changing your breathing. Simply think about your breathing and register it as you attend to it. 3
3. Attend to internal bodily sensations, such as your body’s contact with the seat. Notice how your body feels, including the contact of your skin with the surface you’re on. 4
4. When thoughts drift, gently bring your focus back to your breath and bodily sensations. Mind-wandering is expected; returning attention is part of the practice. 5
5. A single session may improve attentional focus by reducing attentional blinks. In the reported study, one 17-minute session significantly reduced attentional blinks, with improved focus described as long-lasting. 6