Choose a quiet, comfortable place with minimal interruptions
Sit in a stable position with a straight but relaxed spine
Rest hands comfortably on your lap or thighs
Set a timer for 5–20 minutes
Close your eyes or soften your gaze
Begin by taking a few slow, natural breaths
Focus attention on the breath at the nose, chest, or abdomen
Notice sensations of breathing (cool/warm, movement, pressure, rhythm)
When your mind wanders, gently return attention to the breath
Keep effort light; aim for steady attention, not force
If distractions persist, label them softly in your mind (e.g., “thinking,” “hearing,” “planning”) and return to the breath
Maintain a consistent breathing pace, natural and unforced
Relax the jaw, shoulders, and belly
If you feel restless or sleepy, adjust posture slightly and take a few deeper breaths
If anxious, broaden awareness to include sounds and body sensations, then return to the breath
End with a few slow breaths and notice how you feel before standing
Practice daily, starting with shorter sessions and gradually increasing time
Track consistency rather than intensity
Use guided meditation if you’re a beginner or if focus is difficult