Meditation is not about stopping thoughts. It is about training attention. A simple daily practice can reduce stress, improve focus, and increase self-awareness over time.
Start with breath
Sit comfortably with your back straight. Close your eyes or lower your gaze. Breathe naturally and bring attention to the sensation of breathing at the nostrils or the rise and fall of the chest.
When the mind wanders
Distraction is normal. The practice is to notice the wandering and return to the breath. This returning is the repetition that strengthens attention.
Keep it short
Begin with five or ten minutes a day. Consistency matters more than duration. Pick a regular time and place to make the habit stick.