Find a comfortable place
A chair, cushion, or the edge of a bed all work.
Let the back rise naturally, without forcing the chest forward. Rest both hands on the legs.
MEDITATION GUIDE
Meditation Guide
You do not need to empty your mind. Begin by sitting down.
No experience or special setting is required. Give yourself three minutes and practise bringing attention back to the present.
Your first sit can begin this simply
There is no perfect posture to achieve. Let the body come to a natural pause.
Place attention on the breath
There is no need to control it.
Feel air entering and leaving, or notice the small movement of the chest or abdomen.
When the mind wanders, return
Thoughts of work, relationships, or tomorrow are completely normal.
When you notice, do not criticise yourself. Simply bring attention back to breathing.
You do not need to do these things
An empty mind
Thoughts do not mean you are doing it wrong.
Meditation is noticing a thought, then returning to the present.
A long session
Three minutes is enough for a first practice.
Duration is not the point. Returning is the practice.
A special feeling
You may not feel calm immediately, and nothing unusual needs to happen.
The point is noticing what is happening now.
When can you sit?
You do not need to wait for a perfectly free day. Ordinary moments can become a beginning.
Morning
Before the day fully begins, make a little quiet space for yourself.
Good for · 3–5 minutes
When pressure arrives
When thoughts feel crowded, pause for a few minutes before continuing.
Good for · 3 minutes
Before sleep
Let the thoughts left over from the day gradually settle.
Good for · 5–10 minutes
One three-minute sit
Nothing needs to be prepared. You can begin now.
0:00 - 1:00
Feel the body
Notice your posture, feet, hands, and breath. Change nothing. Simply know that you are sitting here.
1:00 - 2:00
Return to breathing
Rest attention lightly on the breath. If the mind wanders, notice it and return.
2:00 - 3:00
Notice this moment
Feel the body and emotion present now. Take one natural deep breath, then slowly open your eyes.
3:00
Distraction is not failure. Thinking about work, relationships, the past, or the future during a sit is entirely normal.
The practice is not to remain focused forever. It is to notice that attention wandered, and return.
Wander -> Notice -> Return
You do not have to pursue calm
Meditation is not making yourself think of nothing. It is a simple practice: notice where attention has gone, then gently bring yourself back to this moment.
Wander, then return. That itself is the practice.