Search for the nearest coffee shop on your maps app
Choose a quiet corner or seat away from high traffic
Order a simple drink if needed
Put your phone on silent or airplane mode
Sit upright with both feet on the floor
Relax your shoulders and jaw
Close your eyes if comfortable, or keep a soft gaze
Focus on your breathing
Inhale slowly through your nose
Exhale slowly through your nose or mouth
Notice thoughts without following them
Return attention to the breath whenever distracted
Keep your hands resting naturally
Stay still and calm for the chosen time
Start with 5 to 10 minutes
End by opening your eyes slowly
Stand up gently and leave quietly