Choose a quiet, comfortable place
Sit or lie down in a stable, relaxed position
Set a timer for 5–20 minutes
Close your eyes or soften your gaze
Take a few slow breaths to settle
Focus attention on your breath (nostrils, chest, or belly)
Notice when your mind wanders
Gently return attention to the breath
If useful, use a simple cue like “in” on inhale and “out” on exhale
Maintain a relaxed posture and jaw
Keep breathing natural, not forced
If thoughts feel distracting, observe them briefly, then return to the breath
End with 1–2 slow breaths
Open your eyes and notice how you feel
Practice daily or near-daily for consistency
If desired, try a guided meditation for the first few sessions