I usually set an alarm clock of some sort so that I know when 20 minutes has gone by and I don’t have to keep checking my clock. (that can be very distracting…..there are enough distractions in my own mind without adding an external one).
Once you have your position selected, and you are sitting or laying comfortably (but not too comfortably, because sleeping is not the goal), and have your timer set (start with 5 or 10 minutes if you feel overwhelmed by 20), then close your eyes, breathe steady, deep breaths, focus on your word. As the time goes by simply notice what your mind is thinking. Be present in your body. Pay close attention to deeper awareness that occurs somewhere below or above or all around the other busy thoughts that will attempt to distract you. And when your mind wanders away, simply bring your attention back to your breath and your word. Continue to pay close attention to the deeper thoughts that surface. They are there, and as you listen for them, you will know which ones I am referring to.