Choose a quiet, comfortable spot
Sit in a relaxed but upright position
Close your eyes or soften your gaze
Set a timer for 5 to 10 minutes
Focus on your breathing
Inhale slowly through your nose
Exhale slowly through your nose or mouth
Notice your thoughts without judging them
Gently return attention to your breath when distracted
Keep your body still and relaxed
Start with short sessions
Practice at the same time each day
Use a meditation app or guided audio if needed
End slowly and open your eyes gently