Meditation begins with a stable, comfortable posture. Sit on a chair or on the floor with your back straight, hands resting in your lap, and your eyes gently closed. If sitting is difficult, lying down on a firm surface is acceptable, though it may make sleep more likely.
Next, relax. Do not force anything. Begin with just 5 or 10 minutes a day, and treat wandering thoughts with patience rather than frustration. Relaxation is the starting point for mindfulness.
Then focus on the breath. Notice the breath at the nostrils or the rise and fall of the abdomen. You can silently note “in” and “out,” or “rising” and “falling.” When the mind drifts, gently note “thinking” or “feeling,” then return to the breath.
The key is simple: observe without chasing, resisting, or judging. You are learning to watch the mind clearly, like a scientist observing an experiment. With practice, this becomes the foundation for deeper meditation and insight.