Welcome to your first meditation. Find a comfortable position and let your hands rest easily. You do not need to sit perfectly or stop your thoughts. The practice is simply to notice this moment.
Close your eyes if that feels comfortable, or soften your gaze. Feel the support beneath your body. Let your shoulders drop and unclench your jaw.
Bring attention to one natural breath. Notice where breathing is easiest to feel: the nose, chest, or abdomen. Do not force the breath. Follow one inhale from beginning to end, then one exhale.
When the mind wanders, silently say ‘thinking’ and gently return to the next breath. Wandering is not failure; noticing and returning is the practice.
Continue for five minutes. Before you finish, notice one thing about how your body or mind feels now. Open your eyes slowly and carry one calm breath into the rest of your day.