You don't need to know how to meditate. You don't need to clear your mind, sit perfectly still, or do anything “right.” Before meditation becomes a practice, it can simply become a moment of noticing. This 10-minute practice is an invitation to pause, arrive, and meet yourself where you are.
BEFORE YOU BEGIN
Find somewhere you can be for 10 minutes. A chair, the edge of your bed, the floor, or a quiet place outside. You don't need a special cushion or setting.
Let your body be comfortable. Close your eyes if that feels good—or soften your gaze. Unclench your jaw. Drop your shoulders. Let your hands rest naturally.
Nothing needs to be fixed. Your thoughts may wander. You might feel restless, bored, emotional, distracted, or peaceful. All of it belongs.
Begin by noticing your breath. Don't change it yet. Simply notice where you feel it: chest, ribs, belly, nose. Is it deep or shallow? Fast or slow? There is no right answer.
