Choose a consistent time and place
Start with 5–10 minutes daily
Sit comfortably with an upright posture
Close your eyes or keep a soft gaze
Set a timer
Take a few slow breaths to settle
Focus attention on the breath or a simple anchor (breath, sound, sensation)
When your mind wanders, notice it and gently return to the anchor
Keep your effort light and steady
If using breath focus, feel the inhale and exhale where it’s most noticeable
Maintain a relaxed body and jaw
Avoid judging thoughts; treat them as events to return from
End by taking 1–3 deeper breaths
Notice how you feel for a moment
Keep a brief daily note on time and difficulty level
Gradually increase by 1–2 minutes when it feels manageable
If you miss a day, resume the next day without changing the plan