Hari Om. A good blog on meditation in Harvard Business Review (HBR) by Peter Bregman. Click the link below.
Peter explains the method in a very simple way as below.
"Sit with your back straight enough that your breathing is comfortable — on a chair or a cushion on the floor — and set a timer for however many minutes you want to meditate. Once you start the timer, close your eyes, relax, and don't move except to breathe, until the timer goes off. Focus on your breath going in and out. Every time you have a thought or an urge, notice it and bring yourself back to your breath. That's it. Simple but challenging. Try it — today — for five minutes. And then try it again tomorrow."
Based on our reading and knowledge in Vedanta, let me add a little more to the above. As Peter explains, every time we have a thought (or urge as he puts it) that disturbs our concentration of meditation, notice it and bring yourself back to your concentration. This aspect of noticing is the 'Saakshi Bhaavam' or the witness aspect within us. Through the process of meditation, we transcend our involvement with the BMI layers and recognize ourselves as this Saakshi. Through constant meditation, our concentration on breathing also should end and we recognize the silence within us. This is the 'Pratyak Bodha' (witnessing conciousness) state. Gurudev Chinmayananda has beautifully described it as below:
"Just look quietly from within and watch all the blabbering of the mind. From the sequestered silence within yourself, be aware of everything happening around and within you, without involving yourself in them.Watching without an object to be aware of yourself - that is objectless awareness, that is the moment of realization. When there is nothing to witness except silence itself, that state of awareness is the Truth. It is the one without a second, when there is nothing but yourself."
A person reaching the level above as explained by Gurudev does not have to make time for meditation, because he/she will be acting and working in this world always in a meditative state. That is the ultimate in meditation.
'Nirvichara Vaisaaradhyaadyatma prasaadah" - When the mind is brought to a state without least trace of any thought, the divinity of the Self will shine forth.
Hari Om.