Find a quiet place where you will not be disturbed. Sit or lie down in a comfortable position.
Take a slow breath in and out. Say “I will be quiet, to hear more clearly.”

Notice your breath. Pay attention to how your body feels- where it is tight or calm.

As you listen, let background noises fade. Notice the stillness between breaths, the space between thoughts.

If your mind wanders or you feel restless, gently return to breath. End with gratitude.

Try this for one minute and add more time as you get choose.