Set aside a few minutes daily to practice
Choose a quiet, comfortable place
Sit or stand with an upright, relaxed posture
Set a timer for 3–10 minutes
Focus on your breath at the nostrils or rise and fall of the chest
Notice when your mind wanders
Gently return attention to the breath each time you notice wandering
Use a simple anchor if needed (breath, sounds, body sensations)
Expand awareness to include body sensations, sounds, and thoughts without judging
Practice mindful breathing by inhaling and exhaling slowly
Observe thoughts as mental events, not facts
Notice emotions as sensations in the body
Do a brief body scan from head to toe, resting attention on each area
Practice mindfulness during daily activities (walking, washing dishes, eating)
Eat one meal or snack slowly and notice taste, texture, and sensations
Walk mindfully by feeling foot placement and movement
Listen mindfully by focusing on sounds as they arise and fade
Keep a nonjudgmental attitude toward distractions
If it feels difficult, shorten the session and return to the breath
End practice by noticing how you feel in the moment
Track consistency (daily or near-daily) rather than duration
Create a reminder to practice at the same time each day
Use guided mindfulness sessions if helpful
Gradually increase time as it becomes easier