Sit or lie down in a stable, comfortable position
Keep your spine naturally upright if sitting
Relax your shoulders, jaw, and hands
Close your eyes or soften your gaze
Choose one focus point, such as the breath
Notice the inhale and exhale without changing them
When your mind wanders, gently return to the chosen focus
Observe thoughts and feelings without following them
Keep attention steady and relaxed
Start with a short session
Practice at the same time each day if possible
End the session slowly and mindfully