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

Notice your breath. Pay attention to how your body feels- where it is tense or relaxed.

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

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

Even short moments of quiet matter, even 1-3 minutes can be enough.