Find a quiet place
Sit comfortably with a straight spine
Close your eyes or soften your gaze
Relax your shoulders and jaw
Breathe naturally
Focus on your breath
Notice thoughts without judging them
Gently return attention to the breath when distracted
Start with 5 to 10 minutes
Increase the time gradually
Meditate at the same time each day
Keep your body still
Be patient with yourself
End slowly and open your eyes mindfully