1. Find a quiet space where you won't be disturbed.
2. Sit on the floor, a cushion, or a chair. If sitting on the floor, you may sit cross-legged as depicted in the image, ensuring your back is straight but not stiff.
3. Close your eyes or keep them slightly open with a soft gaze downward, just a few feet in front of you.
4. Begin by taking a few deep breaths, inhaling slowly through your nose and exhaling through your mouth. Allow your breath to find its own natural rhythm.
5. Place your hands on your knees or fold them in your lap, whichever feels more comfortable.
6. Shift your attention to your breath without trying to change how you're breathing. Simply observe the rise and fall of your chest, the sensation of air entering and leaving your nostrils, or the movement of your abdomen.
7. Your mind will naturally wander. When you notice your attention has drifted from your breath, gently guide it back without judgment.
8. Continue this process for the duration of your meditation, staying present with each inhale and exhale.
9. When your meditation is over, open your eyes (if they were closed) and take a moment to notice the sounds and sights around you. Take a deep breath and give yourself credit for taking the time to practice mindfulness.
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