Sit in a comfortable position. You can sit on a chair, floor, or even lie down. Make sure your posture is relaxed but alert.

Focus on your breathing. Take deep breaths in and out. Feel each breath and let it center your mind and body. 

Start with 5 minutes. Use a timer with a soft sound to signal the end of your session, so you’re not worried about time. 

Closing your eyes helps block out distractions. Imagine a calming place, like a beach or a quiet forest, to ease into relaxation. 

Don’t force your mind to be blank. Notice your thoughts as they come and let them pass without judgment.

 Choose a word, sound, or image to focus on during meditation. This will help anchor your thoughts when your mind wanders.

If you feel distracted, return to slow, deep breaths. This will refocus your mind and bring you back to the present moment. 

Before finishing, think of something you’re grateful for. This sets a positive tone for the rest of your day.